Hello and welcome to this Yoga Nidra practice for deep sleep.
My name is Julie Ila Grace and I'm honored to be your guide.
Thank you.
In this practice of Yoga Nidra,
We will be entering a state of deep conscious rest.
Traditional Yoga Nidra would ruse you at the end of the practice.
However,
This particular session is designed to allow you to drift off to sleep peacefully.
You will hear an ambient wave track in the background of the meditation and these waves will continue on in the background for more than eight hours.
So to begin,
Find a comfortable supine position tucked into your bed or wherever you intend to sleep right now.
Allow your legs and feet to splay naturally.
Rest your arms at your sides,
Palms facing up or down.
Again,
Just whatever feels the most natural to you in this moment.
Make any small adjustments that you need and really just allow yourself again to get cozy and be supported here.
Now take a deep inhale through the nose and then exhale gently out the mouth.
Do this a few times.
When you're ready,
Allow your breath to return to its natural rhythm.
Now,
Simply notice the tide of your breath.
Watch it roll in.
Watch it roll out.
Feel yourself lulled just by the rhythm of your own breath.
Now start to notice the weight of your body resting down.
Feel where your heels meet the surfaces underneath them.
Feel the backs of your calves,
Your thighs.
Feel your pelvis.
Resting down here.
Notice how your lower back is supported.
Travel up your spine and become aware of the support spread out beneath your upper back.
Feel your arms and hands becoming heavier and heavier.
Simply letting go into this moment.
Notice how your head and neck are cradled here.
Here you are fully held and supported in this moment.
Now imagine that there is a deeply calming energy washing down from your crown and feel your brow begin to soften and relax.
Release at the corners of your eyes and feel as if the eyelids have become so heavy that it is as if they could no longer even open.
Feel that sense of calm spreading down over your cheeks,
Down around the mouth.
Allow that calm heaviness to move through the jaw and just feel it release and relax now.
Keep traveling down and feel your throat relax.
Imagine that energy pouring all the way down your body so that your chest softens,
Your belly relaxes,
And your whole body has permission to release.
Layer by layer you let go.
Now in this deeply relaxed state of awareness,
Notice anything and everything without judgment.
There is no need to change or label whatever you find.
Simply acknowledge the body exactly as it is.
So as you rest here now,
Gently draw your awareness to your right hand.
Let the awareness drift to your thumb.
Then to your index finger,
Middle finger,
Ring finger,
Little finger.
Notice your palm.
Notice the back of your hand.
Then draw that awareness up to your wrist.
Then to your forearm.
Into your elbow.
Through the upper arm.
Across the shoulder.
And then feel that your right arm is softening,
Loosening,
And just letting go that much more.
Now take the awareness to the left hand.
Notice your thumb,
Your index finger,
Middle finger,
Ring finger,
Little finger.
Become aware of your left palm.
The back of your left hand.
The wrist.
The forearm.
Elbow.
Upper arm.
Shoulder.
And feel your left arm also let go.
Feel both arms as heavy and fully supported here in this moment,
Able to rest completely.
Now bring the awareness to your chest.
And again,
Feel the tide of your breath.
Rolling in.
Rolling out.
As the chest gently rises and falls.
Now travel down to your belly.
Notice it.
Soft,
Relaxed,
Able to gently expand and contract with your breath.
Then take the awareness to your pelvis.
Again,
Just notice anything and everything without judgment.
Here you are,
Resting on this earth,
Right now,
In this moment.
Draw the awareness to your right thigh.
Down to the right knee.
Lower leg.
Foot.
Notice the sole of your right foot.
Each of your toes.
Then become aware of your left thigh.
Left knee.
Lower leg.
Left foot.
Feel the sole of that foot and each of your left toes.
Here is a deeply connected body at rest.
As you rest here,
Notice the background sound of the ocean waves.
Also rolling in and rolling out.
Imagine that these waves are rolling in to carry away any and all remaining tension from your body.
Without any judgment,
Notice residual areas of tension in your body.
Any places that are still holding.
And feel as if that ocean wave is coming in,
Rolling over the tension and carrying it away.
Allow your intuition to guide you here.
Feel those waves rolling in and taking away the tension as they roll back out.
Your body knows how to release.
There is nothing you need to do here.
Just allow those waves to carry the tension away.
And bring you to a deeper state of rest.
Feel the tension continue to loosen from your muscles,
Your bones,
Your tissues.
This home of your body.
With every wave,
Effort dissolves.
There is peace on the shore of yourself.
Here you are relaxed,
Whole,
Held,
And supported.
Here you are,
And there is nothing for you to do here.
Allow your attention to drift away with the tide now.
Know that each wave is taking you deeper and deeper into relaxation.
Each wave is guiding you gently into a deep and restful sleep.
Each wave is here to support you as your body fully rests.
As your awareness drifts off peacefully and as you move into a sanctuary of sleep.
