Yoga Nidra & Singing Bowls | Perfect For Bedtime Relaxation

You are invited to relax to a practice of Yoga Nidra and Singing Bowls.

Get comfy, and cosy with Yoga Nidra also known as yogic sleep, a relaxing guided meditation. I would recommend practicing this before bed, or in bed!

Transcript

Settle in,

Get comfortable,

As I guide you through this meditation and relax to the sounds of the balls.

Find a cosy and comfortable space,

Laying down,

Supported by your cushions and blankets and anything else that adds to your comfort here.

As I offer you the invitation to journey inwards now,

To get comfortable and cosy,

Noticing the movement of our awareness through a practice of yoga nidra.

Yoga nidra is a practice of bringing our awareness to different places within our body,

Allowing yourself to be comfortable,

Allowing your awareness to move through the room and your body.

There's no right or wrong way to practice this.

Don't worry if your mind or self draws in and our conscious hearing or whatever I'm saying,

Just know the deepest part of you is still listening.

So if you haven't already,

You might close your eyes,

You might start to visualise the four walls of the room that you're in,

The ceiling,

The floor,

Your mat and your body lying on your mat.

Feeling into your body,

Feeling the contact of the body to ground,

Feeling the clothes or blanket,

The comfort touch onto your skin,

Starting to feel a sense of space around you,

The support of the ground,

The gravity above giving your weight to surrender to the floor,

You being held.

Feel free to make any final adjustments so that you are at ease.

As I invite you to move your awareness,

Noticing your conscious awareness,

Move through your body,

Maybe starting first with your eyes,

Noticing the eyelids closed,

Noticing the lips and the jaw,

Relax,

Noticing the throat,

Chest,

Belly,

Notice as you breathe in and breathe out and your next breath out,

Noticing your legs relax,

Noticing your shoulders drop,

Nothing to do,

Nowhere to go,

Just be here.

Again,

Don't worry if you drift in and out of consciousness,

It's perfectly natural.

When you drift,

Just gently come back to the sound of my voice.

As you start to notice sound,

Maybe the distance sounds,

How far can your awareness stretch,

Sounds radiating far,

Far,

Far away,

Sounds that are closer,

Sound to sound,

Not labeling or judging,

Just noticing the sounds that are closer and closer,

Maybe even the sound of your breath,

No need to analyze,

Just simply witness them.

You are the witness,

Still,

Calm,

Observing,

Noticing movements within,

Perhaps observing your body breathing,

Perhaps finding a place that feels comfortable in your body or around your body,

A safe haven,

A place you can return to at any stage where you feel secure,

Calm,

And loved.

Here in this place,

There is nothing to soul,

There is nothing to do,

There is nothing to fix or run towards,

Just allowing yourself to be.

And now,

As you observe the mind,

The thoughts and the images,

Let them all happen and flow through you,

No judging,

Just witnessing,

And then the invitation to draw your witnessing,

Observing back to your breath,

Flowing in,

Flowing out.

Each breath out,

Let go of the past thoughts of the day,

Letting them drift,

Drift away,

Noticing your body breathing,

Noticing your breath flow effortlessly,

Feeling your awareness sweep across from the top of your head,

Down,

Waving down to the tips of your toes,

A wave of relaxation as you bring your attention to notice your mouth and your lips and your tongue,

The roof of the mouth,

The floor of the mouth,

The teeth and the cheeks,

Being aware of the inside of your mouth and anything that you might taste here,

Feeling your left and then right temple,

Both of your ears,

As you take your awareness and attention down the ears into the ear canals,

Feel them deepen,

Notice what you can hear,

Notice your forehead softening and smoothening,

As it softens and smooths,

Notice your eyebrows,

Notice your eyeballs and your eyelids,

Imagining what you could see or what can you see right now,

Now bringing your attention to your nostrils,

The right and the left nostril,

The bridge of the nose,

Sensing aroma,

Movement of air through the nasal passages,

What can you smell or absence of smell,

Noticing your whole head now,

Alive with senses,

Alive with sensations,

As you travel downwards into your neck,

Feeling the neck,

The right collarbone,

The right shoulder,

Down the arms to the elbows,

To the forearms,

To the wrists,

Notice your right hand,

Thumb,

First finger,

Second,

Third,

Fourth,

The back of the hand,

The palm of the right hand,

Feeling your fingers and your fingertips alive with senses,

Sensations,

Notice the left collarbone,

Connected to left shoulder,

Left armpits,

Left arm,

Elbow,

Forearm,

Wrist,

Left hand,

Thumb,

First finger,

Second,

Third,

Fourth,

Back of the hand,

Palm of the hand,

Feeling the whole of the left hand,

Alive with sensations here,

Noticing your breath and how the breath travels in,

Moving your body from belly,

Chest,

Maybe even into the shoulders,

And as you breathe out,

That wave,

That draw down to your navel,

To your belly button,

Feeling the whole of the right side,

The whole of the left side torso,

Feeling the whole torso expanding,

Releasing of air,

As you feel both sides of the hips,

The hip bone,

Feeling right leg,

Right leg thigh,

Knee,

Calf,

Right ankle,

Foot,

Big toe,

Second,

Third,

Fourth,

Baby,

Or the baby toe,

Feeling the whole sole of the foot,

Front of the foot,

Feeling the feet alive with sensations,

Feeling the left hip,

Left thigh,

Knee,

Calf,

Ankle,

Left foot,

Big toe,

Second,

Third,

Fourth,

Feel the sole of the foot,

The front of the foot,

Feeling the whole left foot alive with sensations,

Feeling both of your legs,

Heavy,

Rooted,

Grounded,

As you bring your attention to the front of your body,

The attention to the back of your body,

Feel your whole body lying here on your mat,

On the floor,

Becoming witness to your whole body,

As if you were looking at yourself from above,

As you relax,

As you let go,

Feeling your whole body alive with sensations,

Feeling your whole body relax,

Feeling your body connect to the sounds of the bowls.

As we draw our practice to a close now,

Inviting your awareness into the room and the four walls,

Into your body,

Lay on your mat,

When you feel ready to,

Perhaps slowly deepening your breath,

When you feel ready to,

Invite movement to your body,

Maybe wriggling fingers,

Wriggling toes,

You might feel drawn to taking a stretch or maybe a hug of the knees in towards your chest,

Whenever you do roll your knees in,

I invite you to roll over to one side,

Doesn't matter which side,

Roll over to one side and pause here,

Take these few moments just to gather your awareness,

To gather your awareness,

To notice your body move,

Notice yourself and in your own time,

When you feel ready to,

I use your hands to start to invite yourself to come up to seated,

Recalibrating from laying down now to seated,

You might bring the palms to the centre of the chest,

Now closing our practice,

Inhale,

We'll circle reaching the arms up and exhale,

Hands down through centre,

Namaste.