My name is Fred.
Glad you could join me for this deep sleep yoga nidra.
This recording is created so that you can just let it play and the music will fade in the end.
Sleep is our time to restore and rejuvenate.
It's a natural cycle that we need every day.
Know that you so deserve this rest.
Begin to settle into a position that feels just right.
Let any thoughts and experiences of the day just drift away.
Find the comforts of stillness.
Now imagine drawing a line down the middle of the body,
Dividing the body in half,
And begin to focus on the left side of the body.
Just focusing on the left side.
Now transition your attention to the right side of the body.
Just focusing on the right side.
Come back to the left side of the body and notice the left nostril.
Feel the flow of air and energy in and out of the left nostril.
Now focus on the right side of the body.
Notice the right nostril.
Feeling the flow of air and energy in and out of the right nostril.
Now bring your focus to breathing only through the left nostril.
Only the left nostril.
Now switch your focus to breathing through the right nostril.
Only the right side.
Now begin to alternate the breathing.
Start by inhaling through the right nostril,
Then exhaling through the left nostril.
Inhaling through the left,
Then exhaling through the right.
Inhaling through the right,
Then exhaling through the left.
Inhale through the left,
Then exhale through the right.
Inhale through the right nostril,
Then exhale through the left nostril.
Inhale through the left,
Then exhale through the right.
Inhale through the right nostril,
Then exhale through the right.
Let the breath settle.
Now notice the gentle rise and fall of the abdomens.
Breath comes in and goes out.
Feel the heartbeat calm and regular.
And now let's begin counting each breath silently from 11 to 1.
Like this.
In-breath,
Abdomen rising.
Out-breath,
Abdomen releasing.
11.
In-breath,
Abdomen rising.
Out-breath,
Abdomen releasing.
10.
Just continue counting and breathing in your body's own natural rhythm.
Breathing,
Counting,
Being with everything just as it is.
Now letting go of counting with no need to reach one.
As you prepare for rest,
Just let my voice be your guide to experiencing sensation throughout the body as you wind down.
Let's begin with the mouth.
Feel the mouth.
Feel sensation in your jaw.
Relax the jaw.
Relax the tongue.
And bring the attention to sensation inside the mouth.
Roof,
Under the tongue,
The upper teeth and gums,
Upper teeth and gums,
The tongue,
All the way to the root of the tongue,
The center of the tongue,
The very tip.
Feel the left inner cheek,
The right inner cheek.
Now feel all the parts together as a whole.
Feel your mouth as sensation.
Feel the nose,
The flow of air and sensation inside both nostrils.
Become aware of the ears.
Feel the folds of the ears.
And the folds of the ears feel deeply into the inner ears.
Feel your ears hearing.
Relax the eyes.
Left eye,
Right eye,
Both eyes.
Eyelids are soft.
Let all the little muscles in the eyes ease between the brow,
Sensing the forehead,
The forehead,
The top of the head,
The back of the head,
The neck,
The collarbone.
Relax the collarbone.
Left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Left palm and fingers.
Let the entire left arm settle for rest.
Right shoulder,
Right upper arm,
Elbow,
Forearm,
Wrist,
Right palm and fingers.
Let the entire right arm settle for rest.
Sense the natural weight of both arms.
Feel them heavy,
Heavy and at ease.
The body is at rest.
Back to the collarbone,
Down to the upper chest,
Upper back,
Down to the middle chest,
The middle back,
Down to the abdomen,
The lower back,
Down to the pelvis,
Sacrum,
The entire abdomen at rest.
The left buttocks,
Left hip,
Thigh,
Knee,
Shin,
Ankle,
Foot and toes.
The right buttocks,
Right hip,
Thigh,
Knee,
Shin,
Ankle,
Foot and toes.
The natural weight of both legs.
Feel them heavy,
Heavy and at ease.
The entire body is at rest.
Now welcome the feeling of sinking into your body.
Feel your body sinking just an inch below the surface you're resting upon.
Scan the body and notice how sinking feels.
Where do you feel sinking in the body?
And now welcome the feeling of floating into the body.
Just sense the body hovering just slightly above the surface you're resting upon.
Feel all the places where feeling lighter than gravity reside in the body.
How does floating feel in your body?
See if you can notice where you feel it.
Now come back to the feeling of sinking.
Just feel the body heavy and dropping.
Then feel floating again,
Light,
Hovering.
Move back and forth between the two at your own pace.
Now can you sense both opposite sensations simultaneously?
Now imagine drawing a circle around your body as you rest in awareness.
Envision the circle rising around you to form a transparent dome.
One that completely covers the body and creates a safe place for the perfect sleep environment.
Witness rising up and observing from above just how comfortable and pleasant your rest looks.
Deeply feel the comfort.
Immerse in it and know it's okay to sleep.
Okay to sleep.
Okay to sleep.
The body and mind are at rest.
