Good evening darling,
Make sure you've got a nice and quiet space.
This meditation you can just do it in your bed right before going to sleep,
Gently winding down with breath,
Surrendering to the space of infinite peace,
Awareness and relaxation.
If you are already in your bed,
Adjust your pillows,
Wrap yourself in a warm blanket and just make sure you feel super comfy and cozy in this space.
Taking this time and this space only for yourself,
For your well being,
To feel good knowing that you deserve it so much.
Close down the eyes and start breathing deeper and deeper.
Just notice how is your breath today.
Maybe it's a little bit tense.
Maybe it's more difficult for you to breathe in or breathe out.
Slowly with each inhale and exhale,
Adjusting your breath,
Harmonizing and balancing these energies and just allowing yourself to let go and surrender.
Notice how is your body feeling today.
Does it feel heavy or is it feeling good and relaxed?
Which parts of your body are touching the bed,
The surface underneath you and which aren't?
With each breath out,
Just sinking deeper and deeper to this surface underneath you,
Grounding yourself,
Relaxing more and more.
Any movements and any stretches you need,
Just do it right now before going to a complete stillness with your body and mind.
Just know that you are so safe here,
You are supported and the earth underneath you is nourishing you from all the directions.
Relaxing your face,
Your chest,
Your legs.
Wherever there is tension in your body,
With conscious breath allow it to just let go and release.
And before we start relaxing each part of the body,
Let's make a sankalpa which is our intention.
It can be your intention for today just to relax and let go of any heaviness or it can be an intention that you are holding in your heart something that you are really wishing to come to fruition during the next few weeks or months.
And you can use this sankalpa for each practice of your yoga nidra and open up to so many beautiful possibilities of it.
Say it in the present tense like I am healing here and now.
My dreams are coming true very soon.
Make space in your heart for that and keep relaxing more and more with every breath.
Relax your facial muscles,
Your forehead,
Your right eye and your left eye.
Relax your jaw on both sides.
Relax your cheeks.
Relax your head letting go of any tension in your head from the back,
From the middle,
From both sides.
Relax your arms,
Your right arm,
Your left arm,
Your right forearm and every finger on your right hand.
With each breath feel them relaxing more and more and melting into this loving space.
Relax your left arm,
Your left forearm,
Your left wrist and every finger on your left hand starting from your little pinky finger.
Just relaxing more and more,
Feeling a beautiful healing energy now flowing through you.
Keep breathing slowly and deeply.
Relax your left shoulder now,
The front,
The back and the side of your shoulder.
Relax the left side of your neck and the back side of your neck.
Relax your right shoulder,
Release any heaviness from that space,
From the upper part,
The front and the back part.
Relax your neck on the right side and your neck on the front.
Take a deep breath in and relax your chest space.
Open up your heart to pure healing and relaxation.
Open up your heart and surrender.
Relax your hips and your belly space,
Your upper and lower abdomen.
Releasing any tension from your belly,
From your digestive organs,
Allowing them to just rest through the night.
Relax your whole back,
Your upper back,
Your shoulder blades,
Your middle and lower back.
Taking a deep inhale,
Exhale,
Just release it all.
Relax deeper and deeper with the surface underneath you,
Feeling so loved and supported.
Relax your glutes,
Your right glute muscles and your left glute muscles.
Taking a deep inhale into that space,
Exhaling,
Relaxing,
Releasing any tension there from many hours of sitting or exercises,
Remembering that this is your space to just feel good and be aware.
Exhaling both of your hips and your groin space,
Your intimate organs.
Taking a deep loving breath into that space,
Exhaling,
Connecting deeper to your root and your sacral chakra,
The spaces of energy that are connecting you to the earth,
To grounding,
To sexuality,
Unsensuality.
You've got it all within,
You've got all the beauty and strength within.
Exhaling deeply,
Exhaling fully,
Relaxing both of your legs,
Your right quadriceps and your right hamstring,
Your right upper thigh,
The right calf muscle,
The right shin,
The right knee,
Relaxing the whole right leg,
The right foot,
Your ankle,
Your heel and each one of the toes on your right foot.
Taking a deep breath in,
Exhaling,
Letting it all go.
Relaxing the left leg as well,
Starting from your left hip and then lower through your left quadricep,
Your left hamstring,
Your left shin and your left calf,
Relaxing the whole left leg right now,
Allowing the breath to help you release deeper and deeper,
Relaxing and getting tension in the left ankle,
The left heel and the left foot.
Relaxing every toe of your left foot,
Taking the deepest inhale and the slowest exhale.
One more time,
The deepest inhale,
Feel all this loving,
Healing energy now flowing through your whole body.
Full exhale,
Full relaxation and release.
Imagine yourself being in a most peaceful space that brings you so much relaxation.
Stay there with pure awareness and connection.
Keep relaxing more and more,
Keep focusing on your breath and slowly keep drifting off to the magic space of your dreams.
And if you still feel like you might have some problems with sleeping,
Try some of my other sleep meditations which will help you for sure.
I am sending you so much love,
So many blessings and I wish you a good night and sweet dreams.
Thank you.
Namaste.
Namaste.
Namaste.
Namaste.
