This meditation is here to guide you into a state of profound relaxation and calm.
While you can practice yoga nidra at any time of the day,
I recommend using this meditation as a tool to guide you into a deeply restful night's sleep.
Begin by finding a comfortable position,
Lying down in the warmth of your bed.
Let your arms rest naturally by your sides,
Palms facing up and your feet gently relax slightly apart.
Feel the weight of your body sinking into the mattress,
The gentle embrace of your sheets,
The support of your pillow beneath your head.
There is nothing to do,
Nowhere to be.
And if you feel safe,
Allow your eyes to softly close like drawing a curtain on the day.
And as we'll remain still for the duration of this practice,
Take one last moment to adjust.
Adjust your position,
Your hair,
Your clothes,
Your sheets,
Your pillow.
Adjust until you are fully at ease,
And when you're ready,
Begin surrendering to stillness.
Start to become aware of the breath.
With each inhale,
Invite a sense of ease into the body.
With each exhale,
Feel the body soften and release.
Feel the back of the skull growing heavier against your pillow.
The forehead smoothing.
The jaw releasing.
Feel the back teeth gently parting here.
The shoulders melt away from the ears.
The hands unclenching.
The belly softening.
The legs growing heavier here.
Each breath invites a deep sense of relaxation.
Feel that experience throughout the entire body.
Know that in Yoga Nidra,
The less you do,
The better.
Simply allow my voice to guide you,
Knowing you are safe here.
Now,
In this moment.
To begin,
Take five slow,
Deep breaths.
In and out through the nose.
With each breath,
Feel the body melting further,
Especially on that exhalation.
Once you've taken five breaths,
Allow your breath to settle into a natural,
Effortless rhythm.
No force.
No strain.
Just a natural,
Organic breath.
We will now move through the body.
Guiding awareness like a soft light illuminating each part before dissolving into stillness.
So I invite you now to bring awareness to the center of your eyebrows.
Your attention now to the center of your throat.
Bring your attention to your right shoulder.
Your right upper arm.
Your right elbow.
Your right forearm.
Your right wrist.
Your right hand.
Your right thumb.
Right index finger.
Middle finger.
Ring finger.
Little finger.
Right hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Center of your throat.
Feel your entire right arm is completely relaxed and completely soft.
Bring your awareness now to your left shoulder.
Your left upper arm.
Your left elbow.
Your left forearm.
Your left wrist.
Your left hand.
Your left thumb.
Your left index finger.
Middle finger.
Ring finger.
Little finger.
Your left wrist.
Your left forearm.
Your left elbow.
Your left upper arm.
Your left shoulder.
Center of your throat.
Your entire left arm is heavy and relaxed.
Bring your attention to your chest.
To your belly.
Soft and effortless.
Your low back releasing into a warmth ease.
Bring your attention to your entire pelvis.
Feel it's heavy,
It's supported and relaxed.
Now your awareness of your right hip.
Your right thigh.
Your right knee.
Your right shin.
Your right calf.
Your right ankle.
The top of your right foot.
The sole of the right foot.
Your toes.
Your right ankle.
Your right calf.
Your right shin.
Your right knee.
Your right thigh.
Pelvis.
Your entire right leg is heavy and relaxed.
Now shift your awareness to your left hip.
Your left thigh.
Your left knee.
Your left shin.
Your left calf.
Your left ankle.
The top of your left foot.
The sole of the left foot.
Your toes.
Your left ankle.
Your left calf.
Your left shin.
Your left knee.
Your left thigh.
Your left hip.
To your pelvis.
Your entire left leg is completely relaxed.
Now feel the entire body resting in stillness here.
With every breath the body melts deeper into relaxation deeper into rest.
Now visualize a warm golden light at the center of your chest.
With every inhale the light expands filling your whole body with warmth and peace.
With every exhale feel any lingering tension dissolve.
Rest here in this quiet space.
There is nothing to do.
Nowhere to be.
Just resting in the vast openness of awareness.
If you are drifting into sleep well done.
Allow yourself to surrender completely.
Let the breath become effortless.
The body fully relaxed.
Melting into your bed here.
There is nothing more to do.
Nowhere else to be.
Only this deep quiet rest.
May you sleep peacefully wrapped in stillness and wake feeling refreshed renewed and whole.
Namaste
