Cosmic Sleep
This yoga nidra sleep meditation guides you into deep relaxation, and eventually sleep, encouraging a remembrance of your spiritual self and your connection with Nature and the Divine as you rest. You are guided through multiple body scans; breath and body awareness; visualisations connecting with the Earth and Sky, affirmations for connection, healing, and oneness; and the opportunity to make or recall a Sankalpa. The meditation ends with 20 minutes of calming music, allowing you to peacefully drift into sleep whenever you are ready. Music by Relaxing Time Image by Tanzim
Transcript
Welcome to your sleep meditation.
To begin with do everything that you need to do to make sure that your body is going to be warm and comfortable as you rest tonight.
Arrange your pillows blankets and bedding to support your body however feels best.
And take your time to make sure that you are as comfortable as you can possibly be.
Take your time to find the position that your body most wants to rest in tonight.
And do not forgo or sacrifice your comfort.
Do whatever you need to do to ensure that your body will be able to surrender into a deep state of rest with minimal discomfort or distraction.
And as you make your final adjustments and settle yourself for your night of sleep.
Just take a moment to acknowledge the sacredness of sleep.
The importance of this mysterious and essential process that we go through every night.
I know that sleep is going to happen very naturally for you when the time is right.
There is no need to force the process.
No need to impose your own will onto something that your body will naturally take care of when it's ready.
Simply allow yourself to enjoy the meditation.
Follow along with my voice and with the visualizations without forcing or trying to make anything happen.
And when you're ready you will effortlessly transition into sleep.
Feel into your body and notice how your body has already begun to relax.
Feel the support of the mattress beneath you.
And know that your body will be safely held for the whole of the night.
That it is safe for your body to completely relax.
Bring your awareness to your breath.
Watch the breath gently flowing in and out of your body.
Follow the movements of your body with every breath.
The chest rising and falling.
The abdomen rising and falling.
The very subtle movements that happen throughout the whole of your body.
And notice how with every exhalation the whole of your body relaxes more deeply.
With every exhalation tension unwinds from the muscles.
Any residual tension or holding from the day releases.
With every exhalation the whole of your body softens and lets go.
Surrendering into the surface beneath you.
With every exhalation the whole of your body becomes more ready to fall asleep.
The visualizations in this meditation will guide you into a deep state of physical and mental relaxation.
Inspiring an awareness of your true spiritual self.
And your ever present connection with the universe as you rest.
Whether you are awake,
Asleep or drifting in between.
The words will float into your subconscious.
Inspiring awareness,
Connection and a deep realization of inner peace.
And if you have an intention for your sleep tonight.
Something that you want to place into your subconscious.
Perhaps the intention for deep rest or healing.
Or something you would like to cultivate in your life.
Bring that into your awareness now.
Take a moment to acknowledge it.
There is no need to think about it too much.
Just take a moment to acknowledge that the intention is there.
And now send your awareness outwards.
To any sounds that are present in your environment.
And just acknowledge those sounds.
Allow the awareness to jump between the different sounds.
Without getting too involved.
Just noticing.
And know that none of the sounds will disturb your sleep tonight.
All that they can do is enhance your rest.
And encourage you to sleep more peacefully.
Now float your awareness back into your body.
To the center of the chest.
The heart center.
Feel into the heart center.
Notice what's happening there.
And if you have a sankalpa.
Take a moment now to recall your sankalpa.
Your heart's prayer or vow.
Without forcing anything to happen.
Allow the sankalpa to arise very naturally.
And if you don't have one.
Keep the awareness at the heart center.
And continue to observe the heart center.
As you continue to enter into deeper levels of relaxation.
It's time to journey around the body.
Rest the awareness at each body part as it's named.
There's no need to do anything else.
No need to think about anything.
No need to expect anything to happen.
Just allow the awareness to float around the body.
Resting at each point.
Begin by bringing the awareness to the right hand.
Rest the awareness at the right hand thumb.
And the right index finger.
Move the awareness to the right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The right knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
The right toes.
Two.
Three.
Four.
Move to the left side.
Bring the awareness to rest at the left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The back of the left hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The left armpit.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the left foot.
The left toes.
One.
Two.
Three.
Four.
Moving up the back of the body.
Rest the awareness at the right heel.
The left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The spine.
Send the awareness up every vertebrae of the spine.
The right shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The top of the head.
And moving down the front of the body.
Rest the awareness at the forehead.
The right temple.
The left temple.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The right nostril.
The left nostril.
The tip of the nose.
The hole of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbones.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toe.
The left toes.
Bring the awareness to the hole of the right foot.
The hole of the right leg.
The hole of the right arm.
The hole of the right side of the body.
The hole of the left foot.
The hole of the left leg.
The hole of the left arm.
The hole of the left side of the body.
The hole of the body together.
Awareness on the hole of the body together.
The hole of the body together.
Bring the awareness to the breath.
Watch the breath as it gently flows in and out.
The continuous breath that is always supporting you.
Bringing fresh prana into the body.
Expelling what is not needed.
The breath that has supported you since the moment that you were born.
Just acknowledge the breath as it flows in and out.
Watch it doing its work as you rest.
Now begin to count the breaths backwards.
From 100 to 0.
Like this.
Breathing in 100.
Breathing out 100.
Breathing in 99.
Breathing out 99.
Breathing in 98.
Breathing out 98.
And so on.
All the way down to 0.
If you make a mistake or if you reach the end,
Go back to 100 and begin again.
Continue counting the breaths.
Notice how still your body has become.
Your body is completely still.
Completely at rest.
Fast asleep.
Observe the stillness of the body.
Watch the body sleeping.
But although the body sleeps,
It still remains alive with movement.
The heart continues to beat.
Blood continues to circulate.
The breath continues to flow in and out.
Watch the movement in the body.
The continuous movement that is always happening within the body.
Even when you sleep.
Observe the body simultaneously fast asleep and alive with movement.
Observe the stillness and the movement within the body at the same time.
Stillness and movement within the body together.
See yourself lying in a beautiful natural environment at night time.
Notice the surface beneath you.
Notice what supports your body.
The qualities of the earth or the water that holds you.
Feel yourself surrendering completely into that surface.
Safely held and supported by mother earth.
Become aware of the environment around you.
The natural features,
The trees,
Plants,
Water,
Animals,
Birds,
Flowers.
Look up to the night sky above you.
See in the sky above you a glowing green and pink light.
Send your awareness up into the pink and green light.
Safely held by the earth beneath you.
Supported by the earth.
Secure and free to completely rest.
See the green and pink light shining down from the sky onto your eyebrow centre.
Illuminating the eyebrow centre.
Welcome the green and pink light into your eyebrow centre.
And your throat.
Welcome the green and pink light into your throat.
Your right shoulder.
Right elbow.
Right wrist.
Right hand thumb.
Right index finger.
Right middle finger.
Ring finger.
Little finger.
Right wrist.
Right elbow.
Right shoulder.
Throat.
Left shoulder.
Left elbow.
Left wrist.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Left wrist.
Left elbow.
Left shoulder.
Throat.
The centre of the chest.
The left side of the chest.
The centre of the chest.
The right side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right beak toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left beak toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The centre of the chest.
The throat.
The eyebrow centre.
The top of the head.
Pink and green light illuminates the top of the head.
Feel the safe support of the earth beneath you.
Feel into the earth beneath you.
And feel your body becoming heavier and heavier.
Sinking into the earth beneath you.
Feel your body becoming one with the earth.
Send the awareness deep into the earth.
Into the roots.
Into the soil.
Rest your awareness into the depths of the earth.
Float the awareness up into the sky.
Send the awareness up into the green and pink light that illuminates the sky.
Into the stars.
Into the clouds.
Into the moon.
Become one with the sky.
Allow your awareness to expand into the night sky.
One with the night sky.
Rest into the earth and sky together.
Allow the awareness to sink into the earth and expand into the sky at the same time.
Rest as one with the earth and sky.
One with the earth and sky.
Send the awareness into the earth.
Deep into the depths of the earth.
And allow the awareness to move beyond the earth.
To glimpse at what lies beyond the earth.
Float up into the sky.
Send the awareness out into the expansive night sky.
And float beyond the sky.
Take a glimpse at what lies beyond the sky.
Bring the awareness into the mouth.
To the tip of the tongue.
Rest the awareness at the tip of the tongue.
And the hole of the tongue.
Awareness on the hole of the tongue.
The roof of the mouth.
The bottom of the mouth.
The teeth.
The gums.
The upper lip.
The lower lip.
The chin.
The jaw.
The right ear.
The left ear.
The right cheek.
The left cheek.
The inside of the right nostril.
The inside of the left nostril.
The hole of the nose.
The right eye.
The left eye.
The right temple.
The left temple.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The forehead.
The top of the head.
The back of the head.
The back of the neck.
The right shoulder.
The right upper arm.
The right elbow.
The forearm.
The right wrist.
The palm of the right hand.
The back of the right hand.
The right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The left shoulder.
The left upper arm.
The left elbow.
The left lower arm.
The left wrist.
The palm of the left hand.
The back of the left hand.
The left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Bring the awareness to the throat.
The left side of the chest.
The right side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The right thigh.
The right knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
The right toes.
1,
2,
3,
4,
5.
The left hip.
The left thigh.
The left knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the left foot.
The left toes.
1,
2,
3,
4,
5.
Rest the awareness at the lower abdomen.
The navel.
The centre of the chest.
The heart centre.
Awareness at the heart centre.
I am aware of my true spiritual nature.
I am healing as I rest.
I am safely supported by the earth.
I am one with the earth and sky.
I recognise the divine in all that I see.
I welcome the great mystery of life.
I open myself to receive inspiration.
I trust my intuition.
I am guided by my heart.
I honour the sacredness of all life.
I trust in the unfolding of a divine plan.
I welcome the miracle of my every breath.
I live and speak with integrity and wholeness.
I express myself with authenticity.
I love myself unconditionally.
I am aware of my true spiritual nature.
I am healing as I rest.
I am safely supported by the earth.
I am one with the earth and sky.
I recognise the divine in all that I see.
I welcome the great mystery of life.
I open myself to receive inspiration.
I trust my intuition.
I am guided by my heart.
I honour the sacredness of all life.
I trust in the unfolding of a divine plan.
I welcome the miracle of my every breath.
I live and speak with integrity and wholeness.
I express myself with authenticity.
I love myself unconditionally.
I am aware of my true spiritual nature.
I am healing as I rest.
I am safely supported by the earth.
I am one with the earth and sky.
I recognise the divine in all that I see.
I welcome the great mystery of life.
I open myself to receive inspiration.
I trust my intuition.
I am guided by my heart.
I honour the sacredness of all life.
I trust in the unfolding of a divine plan.
I welcome the miracle of my every breath.
I live and speak with integrity and wholeness.
I express myself with authenticity.
I love myself unconditionally.
I am aware of my true spiritual nature.
I am healing as I rest.
I am safely supported by the earth.
I am one with the earth and sky.
I recognise the divine in all that I see.
I welcome the great mystery of life.
I open myself to receive inspiration.
I trust my intuition.
I am guided by my heart.
I honour the sacredness of all life.
I trust in the unfolding of a divine plan.
I welcome the miracle of my every breath.
I live and speak with integrity and wholeness.
I express myself with authenticity.
I love myself unconditionally.
I am aware of my true spiritual nature.
I am healing as I rest.
I am safely supported by the earth.
I am one with the earth and sky.
I recognise the divine in all that I see.
I welcome the great mystery of life.
I open myself to receive inspiration.
I trust my intuition.
I am guided by my heart.
I honour the sacredness of all life.
I trust in the unfolding of a divine plan.
I welcome the miracle of my every breath.
I live and speak with integrity and wholeness.
I express myself with authenticity.
I love myself unconditionally.
Keeping the awareness at the heart centre.
Invite your sankalpa to gently arise from the heart centre.
Your heart's prayer or vow.
Without forcing anything to happen.
Allow it to come very naturally.
And take some time to acknowledge it.
And take some time to acknowledge it.
And if you don't have a sankalpa,
Keep the awareness at the heart.
Rest into the peace and wisdom of the heart.
Rest into the peace and wisdom of the heart.
