Find freedom from your thoughts tonight as you drift off to sleep with this yoga nidra meditation.
A restorative practice that will have you floating between worlds of wakefulness and deep sleep.
No matter where you are.
How your day's been.
Or what you're holding right now.
You have permission to gently set it all down now.
To slow your thoughts,
To soften your body.
And soon to be renewed through sleep.
My name is Jason Stevenson and I thank you for being here.
Thank you for taking the time to nourish yourself from the inside out.
As you move through this meditation.
Know that it doesn't need to feel perfect.
Your mind may wander,
Which is completely natural Simply allow my voice to anchor you,
To bring you back to presence as often as needed,
Trusting that this process will calm,
Clear and restore you.
Before we begin.
And once you're settled into a safe and comfortable place to drift off to sleep.
You can take a few moments to set an intention.
In yoga nidra.
An intention is planted like a seed.
Of our heart's desires.
Worlds that represent what we want to embody in a deeper way.
Your intention or inner resolve.
Should be stated in the present tense.
And it's helpful to keep it simple.
Examples include,
I am enough.
I trust my life's journey,
And I am whole and healthy.
Whatever your heart or higher self most needs right now.
Let that inspire your intention.
So take another quiet moment to settle on the seed of your practice.
Not overthinking it.
And as you arrive at a single statement that feels deeply nourishing to you now.
Quietly repeat it to yourself three times.
Repeat it with full presence and care,
As if planting a seed in soft,
Fertile earth.
Gently release the words when you're ready,
And know that you can reconnect with them at any time during the practice if you'd like to.
And then shift your awareness to your breath.
Feel the natural rise of your belly as you inhale.
And the gentle fall of the belly.
As you exhale.
There's nothing to control.
You're simply observing.
Watching the breath flow in and out.
And watching it flow back out.
And as you breathe.
You might notice a subtle pause at the top of each inhale.
And at the bottom of each exhale.
Not holding the breath or stopping the breath,
Just noticing a bit of space between each inward and outward flow.
The breath can fade gently into the background of your awareness.
Though it's always there.
Always rocking you gently.
And will begin a journey through the body now,
A process of deepening relaxation that will help you float between conscious awareness and unconscious sleep.
As I invite you to notice different parts of your body.
Let your attention drift there.
Notice any sensations you come across.
Before gently releasing what you discover.
Be it physical,
Mental or emotional.
Be it pleasant or unpleasant.
If you fall asleep along the way,
That is fine.
If you remain aware,
That is also fine.
There's no right or wrong way to experience this.
So may you trust that whatever you need from this meditation,
It will be received.
And all the while.
Every breath of the way.
Remember to hold the fullness of your experience.
With compassion and curiosity.
Anything that arises can be naturally and gently released.
Letting go of physical tension,
Letting go of thoughts,
Letting go of emotions.
Tapping into what lives beneath them.
So begin by drawing your attention to your right thumb.
Just noticing what it feels like as you sense into it.
Maybe becoming aware of the warmth or coolness.
Heaviness or lightness.
And sensing with the same curiosity into your right index finger.
Your right middle finger.
Your right ring finger.
And your right pinky finger.
Sense into the palm of your right hand.
Aware of any sensations there.
Maybe spaciousness or contraction.
Tingling or emptiness.
And then sensing with the same presence into the back of your hand.
Is there sensation there or is it absent of sensation?
Notice any subtle grip that might be held in your hand.
And gently release it.
Noticing what it feels like to let your entire right hand Rest deeply.
Guide your awareness into your right wrist.
Noticing whether it feels pleasant,
Unpleasant or neutral.
And sensing into your lower right arm in the same way.
Noticing what's there.
And then gently surrendering.
Notice your right elbow.
All the while breathing naturally.
And sense into your right upper arm,
Observing any sensations there with care and curiosity.
Moving up now into your right shoulder.
Witnessing.
And gently releasing.
And now into your right armpit.
Becoming aware of whatever sensations arise.
But note that anywhere along the way you might notice an absence of sensation.
And that too is an observation.
Now sensing into the right side of your body.
Your outer right ribcage and the right side of your waist.
Then becoming aware of your right hip and any emotional or physical feelings that may be present there.
Our hips are often said to store unprocessed emotions.
So you may notice subtle stirrings as you draw your attention there.
Or you may not.
Witness without latching on.
And without judgment.
Releasing both pleasant and unpleasant elements of your experience.
Then settle into the space between the two,
Back into spaciousness and open awareness.
Let your attention drop down into your right thigh.
Becoming aware of whatever is there.
Heaviness or lightness.
Tension or ease.
Gently releasing.
Maybe in tandem with an exhale.
And sensing into your right knee.
Your right calf and shin.
Witnessing and gently releasing.
Observing your right ankle.
Your right heel.
The sole of your right foot.
And the top of your right foot.
And now floating through all five of your right toes,
From the largest to the smallest.
Sense into your right foot as a whole.
Noticing what it feels like to bear full.
Open attention to it.
Is it heavy or light?
Warm or cool.
You might even start to feel a subtle pulse of energy.
In the places we move through.
As your mind quiets.
And your consciousness expands.
Allow your awareness to widen in this way.
Not with force,
But with ease.
Not being pushed.
But being naturally pulled into a wider.
Or conscious state of being.
Allow your right foot to relax completely.
Melting into the bed beneath you.
And float your attention to your left thumb.
Noticing what's present there.
Sense into your left index finger.
Your left middle finger.
Your left ring finger.
And your left pinky finger.
Notice what's present in the palm of your left hand.
Maybe tightness or spaciousness.
Warmth or coolness.
Sensing into the back of your left hand.
And into your whole left hand.
Witnessing and releasing any subtle presence of grasping or clinging.
Or anything else you find there.
Your attention rises into your left wrist your left lower arm.
Bearing witness to your left elbow.
Observing with curiosity.
Moving into your upper left arm.
Softening any judgements.
Release any expectations.
And just allow your body to be as it is.
Allow yourself to feel what you feel.
Or to not feel what you don't feel.
Become aware of your left shoulder.
Noticing any tension or tightness.
Ease or softness.
Releasing anything it may be holding.
And sensing into your left armpit.
Remember that whenever the mind wanders.
Regardless of where it's drifted off to,
You can anchor back into your breath.
Into my voice and into your body.
Or you can reconnect for a few breaths.
With your intention.
Sense into the left side of your torso.
Your outer left ribcage and the left side of your waist.
Then sinking down into your left hip.
Noticing pleasant,
Unpleasant and neutral sensations equally.
With ease,
Equanimity.
Release.
There's nothing to hold on to.
Nothing to analyze or figure out.
Presence is the only place.
You're invited to right now.
Sensing into your left thigh.
Observing with curiosity and non-judgment.
Before sensing into your left knee.
Your left calf and shin.
And down into your left ankle.
Now sense into your left heel.
The soul of your left foot.
The top of your left foot.
And each one of your toes individually.
Starting from the largest and moving to the smallest.
Notice what your whole foot feels like.
Feeling its heaviness or lightness.
Tingling,
Numbness,
Warmth or coolness.
And let this foot melt completely into what supports it.
Give it permission to let go.
Draw your attention to your sacrum now.
To the large bone that sits between your hips at the back.
What does it feel like to sense into this place?
To witness what's there.
And to guide it to let go.
What does it feel like to let the sacrum root down towards the earth?
Now let your attention rest for a few breaths in your lower back.
Observing all sensations equally.
Observing every part of your experience with curiosity.
Kay.
And a wide open awareness.
And remember that all of it can be released.
That pleasant and unpleasant sensations,
Neutral ones too,
Can be surrendered.
Leaving you in a state of heightened awareness.
Sense into your mid-back.
Noticing what it feels like in this present moment.
And gently releasing.
Then sense into your upper back.
Into the space between your shoulder blades.
Into your right shoulder blade.
And into your left shoulder blade.
Become aware of the back of your neck.
And any sensations that may be present there.
And sense into the back of your head.
Just feeling what it feels like from within.
Sense into your back body as a whole,
Maybe sensing the spine that runs along its centre.
And then gently let it all go.
The comfortable and the uncomfortable.
And even what feels neutral.
Release your attachment to everything.
So that your consciousness can drift.
Maybe travelling through a gap.
Or along a bridge.
Between wakefulness and sleep.
Draw your attention to your pelvis now.
And notice with care what this space feels like.
All the while.
You're breathing naturally.
Witnessing.
Releasing.
Sensing into your lower abdomen.
Then into your navel.
And into your stomach in its entirety.
Notice whatever is present,
Maybe contraction,
Warmth,
Spaciousness or coolness.
And release with an out-breath.
Sense into your lower ribcage.
Noticing what it feels like to feel those bones with your awareness alone.
Then sends into the center of your chest.
Into your sternum.
And into your whole chest.
Stretching out across your collarbones.
Bear witness now.
To anything that arises here.
Be that physical.
Mental.
Emotional.
And then gently release.
Linger here for a few more breaths.
Letting your chest and heart really surrender.
Breathe everything out as your consciousness drifts.
Free from the stirrings of both mind and body.
Notice the front of your neck for a slow,
Mindful moment.
Then sense into your jaw and chin.
Your mouth and lips.
Your nose.
Your eyes.
And your temples.
And sensing gently into your brows and forehead.
Rising up now into the crown of your head.
Noticing whatever you notice.
Then release.
Release.
Release.
Sense for a few moments into your whole front body.
Noticing if any particular part of it calls your attention more than the rest.
Let go completely as you breathe out.
Become aware of your whole body where it rests.
Bearing compassionate witness to exactly as it is.
Notice any subtle currents of energy.
Sensations of vibration.
Areas of stillness or numbness.
Notice where there's warmth.
And notice where there's coolness.
And now notice where the temperature feels warm.
Neither warm nor cool.
Noticing if any thoughts about the past or future are here.
As well as any judgments.
Assumptions about.
Or resistance to the present moment.
Gently release it all with the out-breath.
Consciousness drifting in and out of wakeful sleep.
Now let your mind expand with curiosity.
To where any lingering pairs of opposites exist within you.
Softness in one place and firmness in another.
Heaviness in one part and lightness in another.
Stillness and subtle movement.
Expansion and contraction.
Even effort and effortlessness exist as opposites.
And it's natural to experience both.
Witness any opposing energies.
Inside of you with clarity.
Okay.
And non-judgment.
And release them on the out-breath as the space between them grows.
As your consciousness drifts higher.
You might also notice emotional opposites,
Like courage coexisting with fear.
Love with indifference.
Or trust with distrust.
All of it is natural.
All of it can be observed with care and wisdom.
Simply notice these opposing energies.
Even opposing stories that live in your mind.
And release it all to free yourself.
To free your mind.
And to free your heart.
Notice what remains when opposites dissolve.
Neither softness nor firmness.
Neither heaviness nor lightness.
Neither courage nor fear.
But the awareness inside of which they arise.
Rest in that awareness.
Not trying to conceptualize it.
Not trying to hold on to it.
Just experiencing it.
A state that is spacious.
Steady.
And undisturbed.
Notice the way your breath flows through your body.
Naturally and without rushing to get anywhere.
There's no need to change it.
No need to slow it down or ask it to flow deeper.
Simply notice the inhale.
And the exile.
And the subtle.
Natural pause or the slowing down that happens.
At the top of each inhale and the bottom of each exhale.
Feel the breath moving toward the body as one unified field.
Maybe you feel the belly,
Ribs or chest gently rising and naturally softening.
And notice how the inhale isn't the beginning.
And the exhale isn't the ending.
It's a constant cycle.
Recurring loop that connects your inner world with the outer world effortlessly.
And as you notice this continual rhythm working its way through you Allow your awareness to widen a little.
Not moving away from the breath.
But including more.
Sensing your body.
Sensing your whole body breathing.
And sensing the area around your body.
All held within your open,
Spacious awareness.
Breathing is happening.
Sensations are happening.
And thoughts may be drifting through.
Opposites might continue to appear.
Expansion and contraction.
Rising and falling.
Stillness and motion.
Warmth and coolness.
And all other polarities that flow through us.
But something remains unchanged.
A quiet.
Felt presence.
That words cannot do justice.
Rest as that quiet presence.
Letting things come.
Letting things go.
Being the untouched.
Unfazed awareness beneath it all.
If a thought arises.
Notice it gently.
You don't need to follow it.
And you don't need to push it away.
It will all come and go in its own time.
Then let yourself melt back into the timeless.
Drifting through the formless.
Continue to float between worlds.
Not completely awake.
But not asleep either.
Witnessing and releasing whatever arises.
Now let your awareness come back to your body.
First noticing the right side of your body.
Your right arm.
Your right side of body.
Your right leg.
Than noticing your left arm.
Your left side body.
Your left leg.
Sensing into your whole back body,
From your sacrum up to the back of your head.
And sensing into your whole front body,
From your pelvis,
Up to your face,
Forehead and crown.
And sense into your heart center.
The part of you that planted a seed of intention.
Your inner resolve.
Recall what your intention was.
And state it clearly in your mind three times.
Always in the present tense.
As though it is already true.
Let the energy of your words echo throughout your whole body.
You don't need to force this to be true and you don't need to pretend.
Your intention is a loving act of remembering.
It's you coming home to a truth.
Deep within you.
Let the words dissipate if they haven't already.
There's nothing more you need to do with them tonight.
That seed has already been planted.
All that is left is to rest deeply,
To let this deep relaxation transition to true slumber.
Breath.
By breath.
By breath.
Your physical body is resting.
Your mind is calm and quiet.
And your heart is deeply nourished by your commitment to this practice.
Your awareness is soft,
Wide and fluid,
Floating with ease between the waking state and deep sleep.
As mind,
Body and heart continue to settle.
And as your breath continues to flow with ease,
Your consciousness drifts freely.
If awareness fades.
Let it fade.
And if it returns,
Let it return.
There's no need to control any of this.
No effort needed to stay awake nor to fall asleep.
Simply rest in the in-between.
Knowing you're right where you need to be.
Imagine nothing.
Do nothing.
And even be nothing.
Give yourself permission to lay it all down.
The mind unwinding itself.
The body restoring itself.
Your nervous system settling.
Deeper.
And deeper.
And deeper.
Now until deep sleep comes.
Which it will very soon.
You can continue drifting between conscious and unconscious states.
With ease,
Presence.
And wonder.
And as you do.
Let the following affirmations flow through you.
Deepening your embodiment of surrender.
And until next time.
Good night,
My friend.
Good night.
I float freely between wakefulness and sleep.
I witness and release everything flowing through me.
I trust the process of surrender.
My body knows how to relax deeply.
My mind is calm,
Clear,
And aware.
With every breath I soften.
I welcome the stillness beneath all movements.
I am the calm observer of my thoughts.
My awareness is steady and clear.
I witness sensations without judgment.
I give myself permission to let go.
I am anchored in my heart's intent.
I am the space between all noise.
I allow awareness to expand with grace.
I am both deeply relaxed and quietly alert.
I watch thoughts rise and fall like waves.
I am untouched by the movements of the mind.
I trust the rhythm of my breath to support me.
I am spacious enough to hold all sensations.
I rest in effortless presence.
