Welcome to this meditation.
Yoga Nidra for menopause.
Better sleep.
Tonight,
There's nothing you need to do.
Nothing you need to solve.
Nothing you need to figure out.
This is your time to rest.
Find a comfortable position lying down.
Allow your body to settle.
Perhaps place a pillow beneath your knees or a blanket over your body.
Make yourself as comfortable as possible.
And when you're ready.
Gently close your eyes.
Take a slow breath in.
And a long,
Easy breath out.
And again.
Breathing in.
And breathing out.
With every.
.
.
Exhalation.
Allow yourself to soften.
Allowed a day to begin drifting away.
The conversations.
The responsibilities.
The worries.
The plans for tomorrow.
For now,
They can all wait.
You are safe.
You are supported.
You are resting.
Bring to mind a simple intention for this practice.
Perhaps.
I allow myself to rest deeply.
My body knows how to sleep.
Or I release the day and welcome peaceful rest.
Silently repeat your intention three times.
Bring awareness to your feet.
Notice any sensations.
And allow your feet to soften.
Relaxing the soles of your feet.
The toes.
The ankles.
Allow relaxation to spread into your calves.
Your knees.
Your thighs.
Your hips.
And your pelvis.
Softening.
Releasing.
And relaxing.
Allow your abdomen to relax.
There's no need to hold anything in.
No need to brace or protect.
Let your belly rise and fall naturally with each breath.
Relax your chest.
Your upper back.
The lower back.
Relax your shoulders.
Allow them to melt downwards.
Relax your upper arms.
Your forearms.
Your hands.
All the way to your fingertips.
Bring awareness to your neck.
Your jaw.
And your tongue.
Allow your tongue to rest softly.
Relax your cheeks.
Your eyes.
Your forehead.
And your scalp.
Your whole head is relaxing.
Your whole body is relaxing.
Your entire body is resting.
Bring your attention to your breath.
Notice the gentle rise and fall.
There's nothing to change.
Simply observe.
Imagine that each breath carries.
Away any remaining tension.
Each breath out carries away busyness.
Each breath out carries away effort and breathing in peace.
Breathing out tension.
Breathing in ease.
And breathing out anything that no longer exists.
Needs your attention tonight.
Now begin silently counting your breaths backwards with each exhalation.
Twenty.
19 18.
Continuing at your own pace.
If you lose,
Count.
Simply begin again from 20.
There's no need to get it right.
Only the gentle rhythm of breathing and resting.
Now imagine that you're walking through a beautiful garden at twilight.
The air is cool and comfortable.
The sky is deep blue.
Stars are beginning to appear overhead.
The garden is quiet.
Peaceful.
You walk slowly along a winding path.
Surrounded by fragrant flowers.
Lavender.
Rose.
Jasmine.
The gentle scent carried on the evening breeze.
With each step your body becomes more relaxed.
Your mind becomes quieter.
Your heart becomes lighter.
Ahead you find a comfortable wooden bench beneath an ancient tree.
You sit for a moment.
Looking at the stars.
Everything feels calm.
There's nowhere you need to be.
Nothing expected of you.
Nothing required.
There's only this peaceful moment.
The moon rises above the garden.
Bathing everything in soft silver light.
The light touches your shoulders your chest.
Your heart.
Your abdomen.
Your hips.
You're late.
Your feet.
Every part of you held in calm and comfort.
You feel completely safe.
Completely supported.
Completely at peace.
As you rest beneath the moonlight imagine that every cell in your body remembers how to rest your body knows how to recover.
Your body knows how to restore.
Your body knows how to sleep.
There's nothing you need to force.
Nothing you need to make happen.
Sleep comes naturally.
Like the sun setting.
Like the moon rising.
Like the changing of the tides.
Allow yourself to trust this.
Return once more to your intention.
Repeated silently three times.
Allow it to settle deeply within you.
There's no need to return fully from this practice.
You may simply remain here,
Resting.
Breathing.
Floating between wakefulness and sleep.
If sleep comes,
Welcome it.
If you remain awake.
Continue resting.
Trust that your body is receiving exactly what it needs.
Rest.
Restore.
Renew.
And when sleep arrives allow yourself to drift peacefully into the night Goodnight.
