Sleep Soundly
This yoga nidra-inspired meditation guides you into stillness to support an easeful transition into a state of restful sleep. There is no formal close to the practice to allow for a fluid transition from practice into sleep.
Transcript
Hi and welcome to this meditation.
I'm Dr.
Patty Halava of Awaken Peace Healing.
Let's begin by finding a comfortable position lying on your back.
You might place a folded blanket or a bolster beneath the knees to take pressure off the low back and cover yourself with a blanket,
Offering yourself some warmth and coziness.
Taking a few more moments to make any adjustments at all to your position so that you're as comfortable as you can possibly be.
Getting as comfortable as possible so that you won't need to move during the remainder of the practice.
However,
If at any point you do feel any discomfort,
Feel free to make any adjustments that you do need to maintain optimal comfort.
Now noticing your body lying down,
Noticing the support of the earth beneath you.
I'm beginning to scan the body from head to toe and toe to head.
Noticing any sensations in the body,
Becoming aware of the temperature,
Warmth or coolness in the body,
Points of pressure,
Tension,
Heaviness,
Lightness.
Simply observing what you notice in the body without any judgment.
Taking a full breath in through the nose,
Followed by a full easy exhale through the mouth,
Releasing any tension in the body without out-breath.
And taking in another full breath in through the nose,
Pausing at the top of that inhale and then release with a full easy exhale,
Perhaps offering a sigh as you release any pressure,
Thoughts from the day or tensions in the body with that out-breath.
One more breath just like that,
A nice rich inhale through the nose,
Filling the lungs,
Expanding the heart.
Pausing at the top of that inhale,
Taking in that fullness of breath and then a full fluid steady release through the mouth,
Allowing yourself to sink into the support beneath you with that exhale.
Now allowing your breath to flow in its natural rhythm at a natural pace.
Your breath is smooth,
Soft and long,
Fluid and steady.
Finding stillness in the body here as you begin to feel your natural breath flowing through the body,
Allowing your bones to feel heavy,
Feeling the weight of the bones sinking into the support of the earth beneath you.
So you notice the support and ease here.
Breath is deep,
Smooth and effortless.
Now allow your attention to move through your head and face,
Including the top of the head,
The forehead,
Eyebrows,
Eyes,
Cheekbones and nostrils.
Becoming aware of the breath at the nostrils.
Feeling the flow of the breath as it enters in through the nose,
Traveling down into the body,
Expanding the chest.
Then feeling the flow of the breath as it leaves the body through the nostrils.
Holding your attention here at the nose and the nostrils for a few breaths.
And if the mind wanders,
No problem,
Simply notice and gently bring your attention back to the nostrils on the flow of the breath here.
Now allowing your attention to move downward as you become aware of the mouth,
The jaw,
And the chin.
Allowing the attention to travel downward to the neck,
Throat,
Shoulders,
Arms,
Elbows,
Wrists,
Hands,
Fingers,
And fingertips.
Feeling as though you are inhaling from the tips of the fingers up to the shoulders,
Then exhaling back to the fingertips.
Feeling the breath traveling in through the tips of the fingertips up the arms to the shoulders,
Then exhaling back down through the fingertips.
Starting to breathe like this for a few more breaths.
Then moving your attention from the fingers back through the hands,
Wrists,
Lower arms,
Upper arms,
Shoulders,
Upper back,
And chest.
And bring your awareness to the center of the chest.
Inviting a long and gentle exhale followed by a natural fluid inhale,
Exhale,
And inhale completely several times through the heart center.
Breathing in and out through the center of the chest.
Now becoming aware of the stomach,
The abdomen,
The lower back,
Hips,
Thighs,
Knees,
Calves,
Ankles,
Feet,
And toes.
Exhale as if your whole body is exhaling,
And inhale as if your whole body is inhaling.
As you exhale,
Releasing all the tension,
Worries,
And anxiety in the body.
And inhale as if you're inhaling new energy,
As well as a sense of peace and relaxation.
Exhale and inhale several times here with the whole body.
Bring your attention from the toes to the feet,
Ankles,
Calves,
Thighs,
Knees,
Hips,
Lower back,
Abdomen,
Stomach,
And chest.
Bring your awareness to the center of the chest,
Holding your awareness at the center of the chest,
And inviting a long and gentle exhale followed by a natural fluid inhale.
Exhale and inhale completely several times here at the center of the chest.
And scanning the upper back,
Shoulders,
Upper arms,
Lower arms,
Wrists,
Hands,
Fingers,
And fingertips.
Breathing as though you're inhaling from the tips of the fingers up to the shoulders,
And then exhaling back down to the fingertips.
Inhaling from the fingertips up the arms to the shoulders,
And then exhaling from the shoulders back down to the fingertips,
Continuing to breathe like this for a few moments.
And then moving your attention from the fingertips.
Back through the hands,
Wrists,
Lower arms,
Upper arms,
Shoulders,
Neck,
Throat,
Chin,
Jaw,
Mouth,
And nostrils.
Following your awareness of the breath at the nostrils for several breaths.
Following the breath as it moves in and out of the nostrils.
And then gently moving the attention to the cheekbones,
Eyes,
Eyebrows,
Forehead,
And the top of the head.
And for the next minute,
Allowing your attention to simply be aware of the smooth flow of the breath,
Flowing fluidly in and out through the body.
And allow your mind to make a gentle conscious effort to simply guide the breath in and out,
Soft and smooth,
Peaceful and effortless.
Now releasing your awareness,
We'll begin to move through a rotation of consciousness,
Taking a trip through the different parts of the body with your awareness.
So repeating the name of the body part in your mind as you hear it,
And simultaneously becoming aware of that part of the body with your consciousness.
Beginning by bringing your awareness to the right hand thumb,
Becoming fully aware of your right hand thumb.
Right second finger,
Right third finger,
Right fourth finger,
Fifth finger,
Palm of the right hand,
Back of the right hand.
Becoming aware of the whole right hand.
Right wrist,
Lower arm,
Right elbow,
Upper arm,
Right shoulder,
Right armpit,
Right side waist,
Right hip,
Right thigh,
Right kneecap,
Right calf muscle,
Right ankle,
Right heel,
Sole of the right foot,
Top of the right foot,
Right big toe,
Right second toe,
Right third toe,
Fourth toe,
Fifth toe.
And bringing your awareness to the left hand thumb.
Left second finger,
Left third finger,
Left fourth finger,
Left fifth finger,
Palm of the left hand,
Back of the left hand.
Becoming aware of the whole left hand.
Left wrist,
Lower arm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Left side waist,
Left hip,
Left thigh,
Left kneecap,
Calf muscle,
Left ankle,
Left heel,
The sole of the left foot,
The top of the left foot,
Left big toe,
Left second toe,
Left third toe,
Fourth toe,
Left fifth toe.
You become aware of the right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The whole spine,
The whole back together.
Now go to the top of the head,
The top of the head,
The forehead,
Right side of the head,
Left side of the head,
Both sides of the head together.
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
The nose,
The tip of the nose,
The upper lip,
Lower lip,
The chin,
Throat,
Right chest,
Left chest,
The center of the chest,
The navel,
Abdomen,
The whole of the right leg,
Whole of the left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole of the back,
The whole back together,
The buttocks,
The spine,
Shoulder blades,
The whole front side of the body,
The abdomen,
The chest,
The whole of the back and front of the body together,
The whole of the head,
The whole body together,
Being aware of the whole body together,
The whole body resting,
Allowing the body to be in this stillness,
Experiencing a sense of being complete,
Whole,
Loved and supported in this very moment.
Breathing your natural breath as it flows freely through you,
Nourishing the heart,
Nourishing the cells,
Exhale,
Release and surrender.
Now,
Peacefulness and ease move through the whole body.
Allowing the body to release,
Allowing the mind to soften as you drift off into ease,
Peace in your heart,
Ease in the body,
Peace in your mind,
Ease in your body.
I'm beginning to count down backwards now,
From 27,
Like so.
Inhale,
27.
Exhale,
27.
Inhale,
26.
Exhale,
26.
Inhale,
25.
Inhale,
26.
Inhale,
27.
Inhale,
28.
Inhale,
25.
Exhale,
25.
And so on and so on.
Drifting into peace.
Counting down and drifting into sleep.
And so on and so forth.
And so on and so forth.
And so on and so forth.
And so on and so forth.
And so on and so forth.
And so on and so forth.
And so on and so forth.
And so on and so forth.
And so on and so forth.
And so on and so forth.
And so on and so forth.
4.6 (254)
Recent Reviews
Michie<3
July 10, 2023
♾️☮️☯️⚛️⚘️☄️🌟🌜🌚 Thank you so kindly❣️ ✨️🙏🏼✨️🫶🏽✨️💤 💫
Svetlana
November 2, 2022
Writing this review in the morning. It was absolutely wonderful. Thank you for this masterpiece ⭐️🙏⭐️
Neil
May 12, 2022
Beautiful soothing and peaceful end to the day. Thank you. 🙏🏻
Mimi
April 26, 2022
Very relaxing and gently guided. Thank you 🙏
Odalys
May 19, 2021
Thank you! Slept thru the whole night.Namaste 🙏🕊🙏