Music Welcome to a meditation on deep sleep.
I will guide you using the ancient wisdom of Yoga Nidra combined with modern science of sleep hygiene and neuroplasticity.
Music Let's start by getting comfortable,
Relaxing the body,
And preparing it to go to sleep.
Music Start by squeezing and relaxing the various muscles in the body,
Beginning at the bottom of your feet.
Music Squeeze and release your toes.
Music See if you can squeeze and release the feet at the bottom of the soles.
Music Moving to the ankle,
See if you can squeeze and relax.
Music Into the calf muscles,
Squeeze and let go.
Music Into the thighs and the hamstring area,
Squeeze and let go.
Into the hip region,
Tighten your buttocks,
Squeeze and let go.
Into your abdomen,
Tightening the muscles of your stomach,
And then relax.
Moving into your chest,
Squeeze and let go.
Try doing the same thing with your back muscles,
Your shoulder blades,
Squeezing and letting go.
Coming into the shoulders and the neck region,
Squeeze and let go.
Coming into your face,
See if you can squeeze,
Stretch,
And relax and let go.
Similarly with the jaw,
Squeeze and let go.
See if you can do that with the skin on your scalp,
Making a tight face and letting go.
Now moving into the arms,
The biceps and the triceps,
Squeezing and relaxing.
See if you can do that with your forearms,
Tightening and relaxing.
Make a fist with your palms,
Tightening and relaxing.
Make a tight knot with your fingers,
Tightening and relaxing.
As you are closing the chapter of today,
It's a good habit to reflect on how the day went.
See how positive or otherwise you were.
Notice how much you may have used your precious energies for creating positive thoughts,
Ordinary,
Wasteful or negative thoughts.
It will help you to take stock of where your energy was spent and how you can make the next day better.
The quality of our thoughts has a big effect on the quality of our sleep.
If we are negative and create many waste thoughts,
Then it's harder to get deep sleep in which the body and mind can rejuvenate.
As you make this assessment,
If you need to ask for forgiveness or apologize to someone,
You should.
It helps the relationship heal,
But more importantly,
It will help you feel calm,
Which is important for deep sleep.
In your mind,
Bring that person that you need to apologize and say sorry.
I apologize to you and I forgive myself for what I said or did.
Now notice if someone caused you sorrow during the day that left some bitterness inside you.
Bring that person up and say I forgive you.
I love myself.
I choose not to carry the karmic baggage forward and wish to sleep with a light heart.
Notice how you begin to feel light as you're going through this process.
Now let's plant a seed for the next day.
Sleep is an extension of your meditation.
Ask yourself,
What is your deepest desire for your life?
What is your deepest desire for your life?
Let your sleep be a time to manifest that intention.
State your intention three times.
Give thanks and let go.
Now let's create a canopy of safety.
Imagine yourself looking down at your body and your bed from above.
With a light of intention,
See a soft white glow shroud your body in the bed,
Creating a canopy of positive energy.
Then extend that canopy to cover your entire home.
Taking the perspective higher,
See the canopy of positive energy cover your entire city.
And extend that even further to cover the entire country.
See if you can extend that even higher,
Take it higher and cover the entire globe,
Our beautiful planet Earth.
This positive energy touches everyone and everything on planet Earth.
Now slowly come back to your breath,
Watching the inhale and exhale,
Breathing in through the nostrils and out through the mouth.
Deep and gentle,
Counting backwards from ten at your own pace.
And with each exhale,
Shedding a layer and coming back to the self.
,
Bring the attention now to the hollow space in your throat.
Notice the sensations in your mouth,
In your tongue.
Your teeth.
The lips,
The nose,
The very tip of your nose,
And your ears,
And your earlobes,
The eyes,
The eyes resting deep in the eye sockets,
Your eyebrows,
Your forehead,
Your scalp,
The region of the neck,
Into the chest,
Your shoulders,
Down into your belly,
Into the hip region,
Into your thighs,
The knees,
The back of the knees,
To your calf region,
Down towards the ankles,
To the soles of your feet,
To the tips of your toes,
Notice the spaces between your toes,
Let your toes be like streams that flow into the vast space beyond,
Now you notice your arms,
Your upper arms,
Down to the elbows,
The forearms,
The wrists,
The palms,
And your fingers,
Notice the space between your fingers,
Let your fingers be like streams of energy that flow into the vast space beyond,
Notice the sensations in your entire body,
And let this entire sensations all in your body be like one field of awareness,
And gently let your awareness drop from the surface of your body,
Gently under the skin,
Into the tissue,
Into the muscles,
Down into the bones,
And into the organs,
The organs inside the body,
Give up any control that any part of your body is trying to exert,
And commit to resting,
Now notice the activity in your mind,
Become aware of whatever thoughts and images may arise in your mind without going in or being carried away with what's on your mind.
Whatever feelings and memories arise,
Ought to love to rise and fall and fail as they do eventually.
Just practice watching and witnessing.
In this practice of watching and witnessing,
The self is centered.
The self is still.
The self is peace.
The self is not thinking,
I am still or I am peace,
But it just is.
In this is-ness,
The self is not thinking.
In this is-ness,
Present moment awareness is born.
And in that awareness you become peaceful,
Quiet and rested.
Resting and restoring yourself to full power.
The peace that arises out of your stillness is your power.
In this awareness of is-ness,
The self knows the self as it really is.
As nothing and no one.
There is nothing to be afraid of being no thing.
Any attachment to the physical only causes fear.
Everything Via Crescendo understand only for the betterment of the others.
Let go of all the illusions of who you thought you were.
All the identities that have been creating within your stories,
Which can now be seen as pure fiction.
There's nothing to be afraid of in letting go.
Just watching and witnessing.
The self is centered.
The self is still.
The self is at peace.
The self is still.
Let go of any attachment to a physical identity.
Let go of any attachment to a physical identity.
Set your attention to just being.
Let go of any attachment to a physical identity.
Nothing you need to do.
Forget or want.
Let go of any attachment to a physical identity.
Having let go of any identity,
Space and time,
Notice what remains.
Let go of any attachment to a physical identity.
Empty the mind of any thoughts.
Let go of any attachment to a physical identity.
Falling into the heart space.
Falling into the heart space.
Falling into deep rest.
Falling into deep rest.
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Falling into deep rest.
Falling into deep rest.
