This is a sonic yoga nidra meditation specifically designed to enhance lucid dreaming.
Welcome.
I'll be guiding you to some cool places and the meditation will include lucid dreaming prompts,
Many of them sounds.
To prepare for this meditation,
Lie down on your back with your legs about a foot and a half apart,
Arms away from the body,
Palms facing up.
Take some time to make yourself completely comfortable so that you can be still for the duration of the practice.
Let's set the following intentions as a group for the meditation.
I am a lucid dreamer.
I am aware in my dreams.
I remember my dreams.
Mentally repeat these words to yourself as your body begins to relax.
I am a lucid dreamer.
I am aware in my dreams.
I remember my dreams.
Imagine you're looking up at the night sky,
Gazing at the heavenly ceiling of stars.
Notice where your body is making contact with the ground and feel the connection between you and Mother Earth,
The sensation of groundedness.
Feel the pull of Earth's gravity and allow yourself to feel heaviness in the body as you sink deeper into relaxation.
And now imagine your body is filled with millions of shooting stars and this luminous body of yours becomes lighter and lighter.
On the float,
Up and up,
Out of the room,
Up into the sky,
Beyond our atmosphere,
And into deep interstellar space.
Allow yourself to breathe naturally and enjoy the sensation of weightlessness as you shimmer along the Milky Way.
We're going to rotate the consciousness over the body.
Whatever body part you hear me say,
Mentally take your awareness to that part of the body.
The body remains still,
Only the mind moves.
Take your awareness to the right thumb,
Right second finger,
Right third finger,
Fourth finger,
Fifth finger,
Center of the right palm,
Right wrist,
Right upper arm,
Right shoulder,
Right side of the torso,
Right ankle,
Sole of the right foot,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now move your awareness to the thumb on the left hand,
Left second finger,
Third finger,
Fourth finger,
Fifth finger,
Center of the left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left side of the torso,
Left heel,
Sole of the left foot,
Left big toe,
Second toe,
Fourth toe,
Fifth toe.
Bring your awareness to the glutes,
The right shoulder blade,
Left shoulder blade,
The entire spine,
Back of the head,
Top of the head,
The forehead,
The right eyebrow,
Left eyebrow,
Right cheekbone,
Tip of the nose,
The lips,
The chin,
The throat,
The chest,
The abdomen,
The navel.
Become aware of the entire right arm.
Become aware of the entire left arm.
Become aware of both arms simultaneously.
Become aware of the right leg.
Become aware of the entire left leg.
Become aware of both legs simultaneously.
Become aware of the entire body floating gently in space.
Now follow the sound and find yourself floating in a beautiful blue sea.
Take a minute to notice the sound of your own breath.
It's a dream,
So breathing underwater is easy and normal.
Here's a relaxing breathing technique that can help you sleep called ujjayi or ocean breathing.
To breathe this way,
You close the back of your throat as if you're snoring like this.
Focus on your ocean breathing as you explore this undersea dreamscape.
Now let's use the power of sound to open some dream portals.
I'm going to play some random sounds.
Allow each of these sounds to transport you into a different dream scene.
You may find yourself on a subway.
Remind yourself this is a dream and ask yourself,
Where are you going?
Imagine yourself in one of the raindrops.
And now picture yourself in all the raindrops.
Use the typewriter to compose a message from your dream body to your waking self.
What is your subconscious mind trying to tell you?
Now picture yourself in a sleep temple like they had in ancient times.
These were places of healing for mind,
Body,
And spirit.
And dreams were a part of the cure.
Mentally look around your sleep temple and notice your surroundings.
If you see a dream guide,
Take a minute to ask them,
What is it I need to know?
Now find a comfortable spot in the sleep temple to rest.
Send yourself positive feelings of healing wherever they're needed.
And now focus your attention on your forehead,
On the point between your eyebrows,
The mind space,
And let all the images dissolve.
What remains is warmth and light.
As we near the end of our meditation,
We're going to repeat the intentions we set at the beginning.
I am a lucid dreamer.
I am aware in my dreams.
I remember my dreams.
Take some time to contemplate these intentions.
Slowly,
Slowly begin to bring awareness back into the body,
Moving the fingers one by one.
Now the toes.
No rush.
Take a deep breath and stretch your arms overhead.
Stretching first the right side from fingers to toes.
Roll on to your right side and remain here for a minute,
Remembering your experiences in the meditation,
The dreams you had.
And whenever you're ready,
Make your way into a seated position and slowly open your eyes.
