Welcome to this guided yoga nidra visualization for sleep.
We will progressively relax the body today while imagining ourselves in a warm,
Cozy spot beside a beautiful fireplace.
You may like to take a few breaths and fidget around to get comfortable for your sleep.
Take a moment to let your body settle and notice how you're feeling.
Keep in mind that even if you don't fall asleep today,
This meditation will still provide rest,
Relaxation,
And healing for your body.
Now imagine that lying as you are,
You're resting before a beautiful fireplace filled with a roaring fire.
You're surrounded by the softest of pillows on a plush rug made of the most comfortable material caressing your skin.
You're covered with blankets and can feel the comforting warmth of the fire before you,
Gently crackling with its soft orange light.
Perhaps there is an animal curled up at your feet,
Softly snoring in the comforting warmth of the fire.
You are cozy and deeply comfortable,
Safe and at home in this beautiful place.
There is a light scent of cedar smoke in the air,
And you watch the fire dancing before your eyes.
No sound around you except for the crackling from the fireplace.
You feel your body sinking into the softness surrounding you.
Your shoulders begin to relax as you feel cold and tension slipping away.
Your legs feel heavy and relaxed,
Almost as if you couldn't move them if you wanted to and you don't want to.
Your belly is getting softer,
Your breath slower and deeper,
Descending into your lower belly,
Even into your pelvis.
You feel your entire system slowing down,
Your breath,
Your heartbeat,
Even your thoughts are slowing down just a little bit as you rest beside this comforting,
Crackling fire.
Your breath moves at exactly its own pace.
There is no resistance to the breath.
As your body slows down and relaxes,
So does your breath.
There is nothing that you need to do to change your breath.
Simply allow it to breathe however it needs to right now.
You can feel the muscles of your face relaxing,
The space between your eyebrows widening,
Your forehead softening,
Your cheeks and the space around your eyes.
Your jaw releases,
Softening right down to the root of your tongue.
Your neck is soft and supported,
The softening rippling down from behind your ears to the top of your shoulders.
Your neck is soft and supported,
The softening rippling down from behind your ears to the top of your shoulders.
Your right arm is heavy and relaxed,
Your left arm heavy and relaxed.
Feel your hand softening as well,
Down to the tip of each finger.
Your chest is soft and spacious,
Receiving the breath easily,
Softly,
Slowly.
The space between your shoulder blades is widening,
Each shoulder blade sliding down your back.
You can feel your breath moving down into your belly,
Even into your lower back.
Even your organs are relaxing,
Softening as your body slows down.
Your hips and pelvis are soft and heavy,
Breath moving down even into the pelvic floor.
Right thigh soft and heavy,
Left thigh soft and relaxed.
Right lower leg from the knee to the ankle,
Releasing into the soft support beneath you.
Left lower leg,
Knee to ankle,
Easy,
Heavy and relaxed.
Entire right foot,
Soft,
Warm and relaxed.
Entire left foot,
Easy,
Calm,
Slow and relaxed.
Your entire body relaxes before the warmth of the fire.
You are supported,
Held,
Cared for.
The fire crackles on gently,
Warming your body,
Providing comfort,
Rest and a sense of home.
Your weight continues to release into the soft blankets and pillows around you,
Letting go of everything,
Releasing completely into the softness and warmth of this moment.
