Yoga Nidra For Deepest Sleep

Preparing yourself now for the practice of yoga nidra lying comfortably on your back in your bed take a few minutes to get settled to get completely comfortable and before beginning the meditation we'll spend a few minutes practicing some tensing and relaxation working through the different body parts letting go of anything you might be holding on to breathe in deeply through your nose and engage all of the muscles in the right leg and foot lifting the leg and foot a fraction of an inch holding the breath inside exhale release out through the mouth letting go inhale now engage all of the muscles in the left leg and foot tensing tensing releasing inhale now the right arm and hand engages squeezing the right hand into a fist vibrating the arm with tension holding the breath in exhale let go inhale deeply and fully engage all the muscles in the left arm and hand vibrating the arm with tension exhale release completely inhale deeply engage the muscles in the chest and abdomen exhale release inhale now the back and shoulders squeezing the shoulder blades together whole back every muscle engaged exhale breathe in deeply through the nose squish up the face squeezing the eyes shut lifting the lips to the nose exhale release open the eyes wide look up at the ceiling breathe in through your nose deeply open your mouth wide stick out your tongue hold the breath in exhale let it all go and now breathe in deeply through your nose engage every single body part every muscle every fiber vibrating with tension exhale release next exhalation let go even more remember that this is a practice of letting go feel your body beginning to settle and feel your breath settling to consciously begin to shift from thinking and doing to feeling and being if necessary take the next few moments to make any last-minute adjustments to your position or your blankets and then be still as your body settles and releases fully into your bed become aware of the way your body feels right now cultivating a sense of letting go of softening of deep release and now begin to allow your awareness to travel backwards through time know where you are right now the approximate time of day and begin to travel backwards remembering all of the days events in reverse remember all of the details what you've done who you have been with what words you have spoken what words were left unspoken remember all of the emotions that pass through you sensations too you keep traveling backwards through time until your awareness arrives at the moment your eyes first open this morning let go of this now become present to the here and now and focus all of the awareness on the sense of hearing begin to listen closely for every sound that you can hear try to resist the urge to label the sounds or attach likes and dislikes instead let each sound be an anonymous vibration as soon as you hear a sound let go of it find a new one begin to listen for the more subtle sounds sounds between begin to listen for the sounds coming from inside of your own body can you hear your heart beating or feel its vibration you can feel your heart beating or feel its vibration listen for the sound of your breath begin to feel as though the body is breathing in through the soles of the feet breath rises to the crown of the head exhale from the crown of the head down the length of the body and out through the soles breath coming and going rising and falling like a wave let go of this now at this time in the practice we make a resolve this resolve is to support your transformation and evolution as a human being in this world in this body this resolve should be made in the positive present tense if you do not have a resolve take a moment to think about your highest goals your deepest needs create a statement of intent accordingly you you repeat this statement to yourself three times now you let this go at this time the awareness will go on a journey through body parts as each body part is named feel into it sensing the presence of energy within visualize the part glowing brightly with golden light and mentally place the mantra at each and every body part beginning on the right side of the body all of the awareness to the right hand thumb feeling the thumb visualizing it golden light mentally say oh keep going like this index finger middle finger ring finger little finger palm of the hand back of the hand wrist lower arm elbow upper arm shoulder armpit right side of the chest right side of the waist hip thigh knee shin ankle soul top of the foot right big toe second toe third toe fourth toe fifth toe the whole right side of the body feel it golden light oh guiding the attention now to the left side the left-hand thumb index finger middle finger ring finger little finger palm of the hand back of the hand wrist lower arm elbow upper arm shoulder armpit left side of the chest left side of the waist hip thigh knee shin ankle soul top of the left foot left big toe second toe third toe fourth toe the fifth toe the whole left side of the body the whole left side awareness now to the whole right leg and foot the whole left leg and foot both legs both feet together the whole right arm and hand the whole left arm and hand both arms both hands together trunk of the body front back and sides trunk of the body neck and head the whole right side the whole left side the whole back the whole front the whole body the whole body from within the stillness of the body become aware of the gentle natural rhythm of the breath effortlessly coming and going notice where the breath is felt most within the body and place the awareness at this location finding the breath within the body watching it come and go begin now to add account to the breath counting the natural breath backwards from 27 down towards zero if the count is lost begin again if zero is reached begin again counting down breathing in 27 breathing out 27 breathing in 26 breathing out 26 awareness on the natural breath and the count beginning again if the count has been forgotten let go of the count remain with the breath next exhalation feel that the body is growing heavy as heavy as a stone deepen this experience of heaviness with each and every exhalation whole body heavier and heavier a sense of density weightedness on an inhalation release heavy and experience its opposite spontaneously arising lightness with every inhalation and feel as though the body is filled with air and nothing else the body feels like a fluffy cloud create the sense that the body could easily left float upwards take flight exhale the body back to its natural weight and become aware now of the space in front of the closed eyes and take the attention to the mind's eye gaze into it observing any colors or shapes that may arise and prepare now to visualize images in this space as they're named visualize a comet shooting across the night sky lighting it up casting a wide net into the deep ocean walking through a dense dark forest at sunset torrential rain cleansing the earth clouds gathering a snake shedding its skin and sowing seeds of new beginnings upward pointing blue triangle single luminous pearl deep blue of the cloudless sky wise old woman ethereal space beyond the clouds standing at a crossroads crescent shape of the new moon gazing up at the infinite night sky resting back in the spaciousness