Namaste and welcome.
My name is Franco Hecchi and this is your yoga nidra sleep meditation.
Treat this meditation as your trusty friend that you can always rely on to bring you back to a soft and calm space to allow you to get that much needed rich sleep that you deserve.
Whether you are lying on your back or sitting upright,
Make sure that you are warm enough and that your position is one that will be comfortable for the duration of this practice.
It is best that you remain still during yoga nidra so both your body and brain have a chance to fully relax.
However,
If you become uncomfortable,
Please feel free to change your position.
And now softly close your eyes.
The practice of yoga nidra is a practice of yogic sleep that will guide you through a state of consciousness between wakefulness and sleeping.
Listen to the sound of my voice.
You will be asked to move your awareness to various bodily sensations,
Emotions and images.
Try not to concentrate too intensely as this may prevent you from relaxing.
During this meditation,
Please use and absorb what you need in the moment and leave the rest behind.
If the mind becomes overactive with thoughts and worries,
Just come back to the sound of my voice.
Take a moment or two to explore deep within and see if you can recognize what is your deepest desire.
Something you want more than anything else.
It could be health,
Well-being,
Awakening,
Acceptance,
Release from pain or simply to have a bliss-filled night's sleep tonight.
Feel this desire in your whole body and imagine that this is true in this moment.
Now internally repeat the mantra,
I am deeply relaxed,
Calm,
Safe and blissful.
I am completely relaxed,
Calm,
Safe and blissful.
I am deeply relaxed,
Calm,
Safe and blissful.
Remember that there is nowhere else that you need to be right now and no thing you need to do in this moment apart from relaxing.
Become aware of any sounds you hear in this moment.
Nothing else but what you hear without strain.
Begin to focus on the most distant sounds that you can hear.
Let your sense of hearing radiate outwards,
Searching out these distant sounds and follow them for a few moments.
Move your attention from sound to sound without labeling the source.
Gradually bring your attention to closer sounds,
To sounds just outside this room,
And to sounds inside the room.
Without opening your eyes,
Visualize the four walls of this room,
The ceiling and floor.
Visualize your body,
The position of your body,
Your clothes,
Your hair,
Your face.
Become aware of the existence of your physical body.
Now move inward for a moment and see if you can discover a place of safe haven within,
A place where you feel secure,
Loved,
Calm.
Perhaps there is a person or a certain place that helps accentuate this feeling of safety and well-being.
Spend a moment visualizing this place and know that you may return here anytime during this practice,
Or indeed at any time during your life when you need it.
Now become aware of your natural breath.
Become aware of your natural and unique breath that moves in and out the body without thought or effort.
The natural breathing flow in through both nostrils.
Notice the feeling of the breath as it comes in and out your nostrils.
There is a sense of coolness as you inhale the breath.
Follow this feeling in your nose,
Your sinuses,
The back of your throat,
Into your lungs.
There is a sense of warmth as you exhale the breath.
Feel this warmth on your upper lip as you breathe out.
The natural breath flows through both nostrils during the inhale and the exhale.
Allow your breath to become longer and slower.
Take a long slow inhalation followed by a longer slower exhalation.
Make sure your exhale is even slower.
Notice the slight pause after the exhale.
Slowly inhale and even slower exhale,
Then pause.
When you need to inhale please do so.
Long slow inhale,
Longer slower exhale.
Continue breathing this way.
Now go back to the natural easy breath,
Releasing any control over the inhale or exhale.
We will now begin the journey of sensory awareness through the body.
Say the name internally of the part to yourself and feel that part of your body but do not move any part.
The practice begins on the right side.
Right hand of thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now go to the back of the body.
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Left buttock,
Right buttock,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
The pelvic floor,
The whole right leg,
The whole left leg,
Whole right arm,
The whole left arm,
The whole face,
The whole head,
The whole torso,
The whole body,
The whole body.
Without judging or trying to change anything,
Acknowledge your feelings and emotions that are currently present within you.
If you notice something specific like tension for example,
Acknowledge how that feels.
Now imagine the feeling or emotion of hot,
Cold,
Spaciousness,
Constricted,
Angry,
Calm,
Happy,
Sad.
Spend time with each pair individually and try to feel both at the same time.
Try to notice if there is any physical connection triggered by these feelings.
Notice that all feelings are possible within the realm of our human experience.
They are not good or bad,
But just a range of emotion within the spectrum of our ability to feel.
Come back to the feeling of your breath flowing in and out of your nostrils.
Maintain your awareness of breath and at the same time develop your awareness of your physical body.
Your body is relaxed.
Feel the container of your skin and the clothes or blankets that are touching you.
Notice the heaviness of your body as it rests and take your awareness to all the points that are touching the surface.
The back of your heels,
Thighs,
Buttocks,
Shoulder blades,
Arms,
Hands and head.
Do not open your eyes and drift into bliss.
You have been listening to our Franko Hecci guided meditation.
For more meditations and music go to FrankoHecci.
Com.
