Welcome to this Yoga Nidra meditation for sleep.
Tonight we'll gently guide your body and mind into a state of deep relaxation and rest.
Helping you let go of the day and ease into a peaceful restorative sleep.
As you drift towards rest,
We'll also take a moment to plant seeds of intention,
Small meaningful actions you can carry with you into the day when you wake up refreshed and renewed.
Let's begin by settling into your bed.
Make sure you're lying comfortably on your back with your legs parted gently and your arms resting by your sides,
Palms facing upwards.
Close your eyes softly and allow your body to settle into this moment.
Take a deep breath in through your nose.
And exhale slowly,
Releasing any tension in your body.
Take another deep breath in and let go as you exhale.
With each breath,
Feel yourself relaxing deeper into the support of your bed.
Bring your awareness to the top of your head.
As you inhale,
Imagine softening the muscles of your scalp,
Forehead.
With every exhale,
Let go of any tension you may be holding there.
Move down to your jaw and neck.
Notice if you're clenching or holding any tightness and with your next exhale,
Release it.
Allow your jaw to loosen and your neck to soften.
Shift your focus to your shoulders.
Inhale deeply and as you exhale,
Feel your shoulders dropping,
Sinking into the bed,
Releasing the weight of the day.
Now move your attention down to your arms.
Feel them growing heavier and more relaxed.
Let this heaviness travel through your forearms,
Into your wrists and finally into your hands and fingers.
Bring your awareness to your chest.
Feel the gentle rise and fall of your breath.
Each inhale brings calm and each exhale releases any remaining stress.
Move down to your abdomen,
Allowing it to relax completely.
Let go of any tension or tightness in this area.
Shift your focus to your hips and pelvis.
With each breath,
Feel these areas releasing and softening into the bed.
Now bring your awareness to your legs.
Allow them to grow heavy and relaxed.
Feel this relaxation moving down through your thighs,
Knees,
Ankles and finally into your feet and toes.
Your entire body is now relaxed,
Supported and at ease.
You are fully present in this moment,
Prepared to let go and drift into restful sleep.
As you relax,
Bring to mind a gentle intention for yourself.
Something small and meaningful that you would like to take with you when you wake up.
This might be a feeling of calm to carry into your day,
Or a reminder to be kind to yourself as you navigate life's challenges.
Silently repeat this affirmation in your mind.
I am worthy of rest and renewal.
I will wake up feeling refreshed and ready to take on the day with calm and clarity.
Rest is my gift to myself,
Allowing me to be fully present tomorrow.
Let these words settle into your mind and heart,
Planting seeds for when you awaken.
Now imagine a warm,
Soft wave of relaxation washing over your entire body,
From the top of your head to the tips of your toes.
This wave carries with it a sense of peace,
Comfort and ease.
With each breath,
This wave moves through your body,
Guiding you deeper into relaxation.
Visualize yourself lying on a soft,
Warm beach at night.
The sky above you is dark,
Scattered with stars.
You hear the gentle sound of the ocean waves in the distance.
Each wave mirrors your breath,
Pulling you further into calm and stillness.
Feel the warmth of the sand beneath you,
Supporting your body.
With each breath,
You sink deeper into the comfort of this peaceful place,
Knowing that you are safe and at rest.
As you lie here,
Allow yourself to let go of any remaining thoughts.
There is nothing more to do tonight.
You have given yourself permission to rest,
To restore,
And to awaken tomorrow with a renewed sense of purpose.
With each breath,
You are drifting closer to sleep.
Feel your body growing heavier,
More relaxed,
As you sink deeper into the soothing rhythm of your breath.
There is nothing left to do but rest.
Your body and mind are preparing to restore themselves,
And you will wake up tomorrow feeling refreshed,
Clear,
And ready for whatever the day brings.
Allow yourself to drift into a deep,
Restful sleep,
Knowing that you are cared for,
Safe,
And loved.
