Welcome to Yoga Nidra for deep relaxation and sleep.
This practice is designed to help you fall asleep whether you are listening when you want to fall asleep or to give you the tools for restful sleep at any time.
For those new to Yoga Nidra,
It is often called the Yoga of Sleep because it promotes deep relaxation by allowing the mind to become aware of thoughts,
Feelings,
And sensations without judgment.
And it helps us to realize that our thoughts,
Feelings,
And sensations are passing and not truly part of us.
Eventually,
We become aware of awareness itself.
This is our true state.
In our guided meditation today,
I will help you use your breath and your awareness to relax your body,
Calm your mind,
And through a powerful visualization,
Remind you that deep sleep is both natural and achievable.
And for those seeking a relaxing guided meditation,
Do not be concerned if you fall asleep.
The part of you that I'm speaking to is always listening.
Before we begin,
I encourage you to find a comfortable position,
Whether lying on a mat on the floor,
In your bed,
Or in a chair.
Take a few moments to stretch,
Clear your throat,
Adjust your clothing so you can comfortably stay in a position for the duration of this meditation.
If you need a blanket or eye pillow,
Perhaps have those items in place.
Now close your eyes.
As we settle into our bodies and our surroundings,
Please notice any sounds you may hear in the room.
Just recognize them without judgment.
My voice,
A breeze,
The whir of any fans or machines,
Whatever it is,
Just welcome and witness it.
Next,
Notice any sounds outside your room,
The sound of cars,
Planes,
Birds,
Or wind through the trees.
Simply welcome and witness.
Now see if you notice all sounds at once.
Don't overthink it.
Just allow yourself to become aware of all sounds at once.
Now to transition from your waking day to deep relaxation or sleep,
Let's take a deep,
Long breath and exhale.
Let each breath fill the belly with peace and relaxation.
Let each exhale carry your thoughts,
Worries,
Stresses,
And tension out of your body.
In slowly.
Out slowly.
In slowly.
Out slowly.
In slowly.
Out slowly.
Can you allow your body to sink even deeper into the floor,
Chair,
Or bed?
Let's take a moment to set an intention for today's practice.
In yoga nidra,
We call this the seed of intention or sankalpa.
Your sankalpa should be precise,
Positive,
And in the present tense to be as powerful as possible.
I would suggest something like,
My body is ready for deep relaxation and sleep.
Take a moment to find the sankalpa that is right for you.
And when you do,
Repeat it three times silently in your mind.
Now let's move our attention to parts of our body to go even further into relaxation.
Starting with our head.
Notice your eyes.
Nothing to do,
Just notice your eyes.
Notice how they feel heavy in their sockets.
Move your attention to the space between your eyes.
Feel any wrinkles between your brows soften.
Feel the skin on your forehead melt and soften.
Without moving,
Relax your jaw.
Let your tongue be soft.
Feel your cheeks relax.
Imagine your brain resting heavily but cushioned in your skull.
Let it rest there.
Let it feel heavy.
Moving down to your neck.
Notice your neck and shoulders.
Notice the muscles softening and feeling easy in the body.
Trace this feeling of ease and softness down your spine and into your arms.
Notice your left elbow,
Your left wrist,
Your left hand,
Your palm,
Your thumb,
Your forefinger,
Your middle finger,
Your ring finger,
Your little finger.
Now move your attention to your right side,
Your right elbow,
Your right wrist,
Your palm,
Your thumb,
Your forefinger,
Your middle finger,
Your ring finger,
Your little finger.
Now feel both your left and right arms and hands at once.
Feel into the awareness of your left and right arms and hands at once.
Now trace your awareness to your collarbones and chest,
Your stomach,
Your abdomen,
Pelvis.
Feel the warmth of restful relaxation move through your torso.
Move your attention to your left hip,
Your left thigh,
Your left knee,
Your left shin and calf,
Your left ankle and heel,
The arch of your left foot and each toe on your left foot.
Move your attention to your right hip,
Your right thigh,
Your right knee,
Your right shin and calf,
Your right ankle and heel,
The arch of your right foot and each toe on your right foot.
Imagine your legs and feet resting heavily,
Supported softly on whatever surface you're lying on.
Now imagine your body growing lighter,
Filled with light and almost floating off the surface.
Lighter and lighter.
Glowing with bright,
Soft,
Healing light.
Light as a feather.
Now,
Even if it doesn't make sense to your waking mind,
Imagine your body as both light and heavy.
Imagine the sensation of both light and heavy in your body.
Please repeat your sankalpa silently in your mind one more time.
Now to expand your awareness,
Your true nature,
I invite you to visualize the following images.
A green leaf.
A gray cat.
A purple sock.
Raindrops on a windowpane.
A blue blanket.
A single candle.
A yellow duckling.
White clouds.
A light pink sand dune.
Your reflection in a clear stream.
Now let's use this heightened sense of awareness to create a sanctuary in your mind.
A place you can return to at any time to find relaxation.
This sanctuary could be real or imagined from your present or your past.
Most importantly,
It is a place where you feel completely peaceful and safe.
This can mean many things to many people.
So as you search your mind for what this means to you,
Please place no judgment on your needs or expectations.
For some,
Imagining a sanctuary can be more difficult.
If so,
Here are some suggestions.
A sunlit beach.
A private sleeper car on a long-distance train.
A cozy cabin in the snowy woods.
A special secret place from childhood.
A luxury hotel suite.
The arms of someone you love.
Take a few moments to build this beautiful sanctuary in your mind.
Notice the sounds,
The smells,
The textures and sensations,
The colors,
The objects.
Welcome and witness everything you see,
Feel,
Hear and taste in your sanctuary.
Now repeat your sankalpa silently in your mind.
I invite you to simply be in your sanctuary,
Noticing any thoughts that may arise.
These thoughts arise from you,
But they are not you.
Now imagine a door,
Window or portal in your sanctuary.
Allow these thoughts to drift away,
Out the window or door,
Into the sea,
Into a chimney,
Far away.
Watch them leave your sanctuary quietly,
Easily getting smaller and smaller,
Fainter and fainter,
Until they are gone.
Now notice any feelings that may have arisen.
These feelings arise from you,
But they are not you.
Let them drift away.
Watch them leave your sanctuary quietly,
Easily getting smaller and smaller,
Fainter and fainter,
Until they are gone.
Now take a few moments to imagine there is only peace,
Comfort,
Safety,
Serenity in your sanctuary.
If this peacefulness had a color,
What would it be?
If it had a sound,
What would it sound like?
If it had a taste,
What would it taste like?
Let the feeling of peace envelop you until you are peace itself.
You are peace itself.
In a moment we will end our Yoga Nidra meditation.
For those wishing to begin their deep sleep,
Feel free to stay in your sanctuary.
Let the rest of my words simply float over you.
For those of you who will continue their waking hours with greater peace and clarity,
You will begin to leave your sanctuary.
Remember you can return to your sanctuary at any time during this meditation,
At any time during your day,
At any time when you seek deep relaxation and sleep.
Gently find the door or portal and step back into your body.
Your body now has felt the benefit of deep relaxation.
Your body that has sensed peace and understands its true nature of awareness.
Take a deep breath through your belly into your chest.
Let the energy of breath fill your body and then let it go.
Bring gentle movement back into your body as you prepare for the rest of your day.
I will count down from five and this will end our Yoga Nidra practice.
5 4 3 2 1 Yoga Nidra is now over.
