Welcome to Yoga Nidra for deep sleep.
Please get nice and cozy Whether that's in your bed or on the couch during Yoga Nidra You will want to remain as still as possible as I guide you through your awareness in various points of your body Follow along consciously,
But there is no need to move your body as we venture into Yoga Nidra We will eventually enter into a theta state where we access the subconscious mind This is where we can reprogram things to neuroplasticity old belief systems So get settled in allowing your eyes to soften Allowing your arms to relax by your side allowing the feet to gently Open and together.
Let's take three deep cleansing breaths inhaling through the nose Drawing it into the belly Exhaling it all out through the mouth Inhale through the nose Exhale let it all go one last deep inhalation Exhale let it all go at this time.
I invite you to set an intention your sankalpa for tonight's meditation Your sankalpa will be planted in the subconscious mind once you have your intention silently repeat it three times Bring awareness to any sounds in the room bring awareness To any sounds outside of the room bring awareness to the furthest sound That you can hear focus on each sound Separately now hear them all together Bring awareness to any aromas in the room bring awareness To any visions or colors you may be seeing behind your islands and with your eyes Remaining closed in your mind's eye Become aware of the room you're in noticing the ceiling Noticing the floor beneath you sensing the walls surrounding you Sensing the edges of your body noticing the physical body Becoming more relaxed Becoming heavier in your mind's eye Invite you to imagine in your right hand a ball of energy Perhaps this ball of energy has a certain color maybe There's a temperature to this ball of energy as I guide you along through various points of your body allow this ball of energy to travel and Light up each point of the body starting in the palm of your hand noticing any sensations right thumb second finger third finger fourth finger fifth finger wrist lower arm right elbow upper arm shoulder armpit right side of the body hip thigh back of the knee kneecap calf shin ankle top of the foot big toe second toe third toe fourth toe fifth toe sole of the foot heel bring awareness to the left palm thumb second finger third finger fourth finger fifth finger back of the hand wrist lower arm left elbow upper arm shoulder armpit left side of the body hip thigh back of the knee kneecap calf shin top of the foot big toe second toe third toe fourth toe fifth toe sole of the foot heel bring awareness to the entire right side of the body bones heavy muscles melting away from the bone skin softening Bring awareness now to the entire left side of your body bones heavy muscles melting away from the bones skin softening the entire body Melting into the earth bring your awareness to the back of your head neck right shoulder blade left shoulder blade length of the spine tailbone right buttock left buttock right thigh left thigh right calf left calf right foot left foot Sensing the body becoming heavier as it melts into the earth bring your awareness to the crown of your head noticing any sensations feeling the scalp releasing any tension noticing this the softness of the forehead Bringing awareness to the right temple left temple right eyebrow left eyebrow right eye left eye third eye right ear left ear mouth upper lip lower lip tongue allowing the tongue to soften inside right cheek inside left cheek jaw throat right collarbone left collarbone heart Noticing your heartbeat taking a moment to thank your heart bring your awareness to your abdomen And your pelvic floor bring awareness back to your breath without changing it counting backwards from 20 count every inhalation and exhalation if at some point You lose count where you find your mind drifting away Come back to your breath and start again at 20 if you make it down to one Just begin again at 20 now with every inhalation and exhalation in your mind's eye Start to walk out of the physical space you're in and as you walk out of the room you'll see a lush green Jungle ahead of you and as you walk along the dirt path you can start to smell the rain smelling the soil Feeling the humidity of the jungle and as you walk closer into the jungle The life becomes more and more dense,
But the sounds of the rain hitting the leaves the leaves creating a canopy noticing all the life and all of the abundance in this lush jungle And as you walk in Under this canopy Find a nice place to get settled perhaps you Find a beautiful tree to sit under and as you get settled in take a look around Notice how your physical body feels in this very moment Not this time.
I invite you to bring in your sankalpa Your intention that you set at the beginning of this meditation Bring it here into this space and silently repeat it three times Noticing that you're planting this intention in a place that's filled with so much life and abundance After you've repeated your sankalpa take a few more moments To look around the space that you've created Taking inventory how your body feels Now with every inhale and exhale Start to walk out of the jungle Finding your way back on that dirt path Walking back into the physical space you're in and coming back into your physical body by gently wiggling your toes running your thumb over your fingertips and maybe stretching your arms over your head and Taking your hands at your heart.
I ask you To find three things you're grateful for towards yourself have a beautiful sleep Thank you for joining me.
Good night.
