Hello and welcome.
Tonight's deep sleep.
Guided meditation practice.
Is designed using very gentle yoga nidra techniques.
To support deep relaxation.
And restful sleep.
Through guided awareness.
We will gently release tension from the body.
Quiet the activity of the mind.
And invite the nervous system.
Into a state of rest.
Whether sleep arises naturally.
During the practice or afterwards.
Trust that you are exactly where you need to be.
Take a few tender moments here now.
To dim down the lights.
And snuggle into your bed.
Reaching for the support of pillows.
Blankets.
Even an eye pillow.
Or covering.
As you find the most comfortable position for the body.
To rest.
To drift into sleep.
You may come to lie down.
On the back of the body.
Extending the legs and the arms.
Pick up as much space as you need.
You might turn the palms to the sky.
Or bring the palms facing down.
To rest somewhere on the body.
Supporting the low back.
By placing a pillow in behind the knees.
Or the back of the head.
For additional grounding support.
You may even wish to place a pillow on top.
Of the low belly.
If resting on the back of the body.
Does not feel supportive.
Know that you can also explore this practice.
In a side-lying position.
Or even a prone position on the belly.
What might you do now?
To become completely comfortable.
Even 1% more comfortable.
Micro adjust the position of the head and neck.
Shoulders and arms.
Hands.
The whole trunk of the body.
Pelvis and hips.
Legs and feet.
Allow the eyelids to become heavy.
Allow the body to become still.
Settling into deep medicinal rest.
Knowing now that there is nothing that you need to do.
Nowhere to go.
But into sleep.
Begin to feel a sense of the support.
Beneath the back of the body.
The body feeling so held.
All of the curvatures of the body.
Feeling how?
Notice the contact points.
Where your body meets the surface beneath the body.
Relax into these contact points.
The whole back side of the body.
Feeling grounded.
Feeling how?
And the whole front side of the body.
Open.
Spacious.
Touching air.
Welcome the gentle force of gravity.
Drawing you down.
Into deeper stillness.
Notice the breath.
The already present gentle rhythm of the breath in the body.
Notice the breath at the navel center.
The gentle rise and fall of the navel.
Reestablishing a gentle diaphragmatic breathing rhythm.
With every exhale.
Allow the body to become.
Heavier.
And heavier.
And heavier.
Sinking.
Like stone.
Very gently introducing.
A breathing rhythm.
To support relaxation.
And sleep.
On the next inhale.
Breathe into a count.
Of 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
One.
Inhale one.
Four,
Exhale four,
Three,
Two,
One.
Inhale one.
Two,
Three,
Four.
Exhale,
Four.
Two.
One.
Inhale once.
2.
.
.
3.
.
.
4.
.
.
Exhale 5.
.
.
4.
.
.
3.
.
.
2.
.
.
1.
.
.
Inhale 1.
.
.
2.
.
.
4.
Exhale,
6.
5.
4.
3.
2.
1.
Inhale,
1.
2.
4,
Exhale 7,
6,
5,
4,
3,
2,
1.
3.
.
.
2.
.
.
1.
.
.
Breathing in.
.
.
Four counts.
Breathing out.
To a longer count.
Of your choosing.
At your own pace.
Slowing down the exhale.
Each breath.
Dropping deeper.
Releasing tension.
From the body.
And the mind.
Creating space.
For sleep.
To arise.
With every exhale.
Feel the weight of the head and neck.
Sinking back and down.
Exhale.
Feel the shoulders.
Falling.
Relax the arms.
Down.
And then to your back.
Exhale,
Relax the hands.
Fingers.
Exhale,
Feel.
The whole trunk of the body.
Front to back.
Sinking.
Yeah.
And into the air.
Exhale,
The pelvis and hips.
Becoming heavy.
The legs.
Sinking.
Softening.
Tones.
No,
Thanks.
Whole body resting.
Letting go completely into the natural pull of sleep.
The darkness of the night.
Like a cozy cocoon.
Completely let go.
Allow sleep to arise.
To support the journey inward.
You may wish to introduce a Sankalpa.
A heartfelt intention.
You may borrow the phrase.
I trust the wisdom of my body.
And the rhythm of deep rest.
I am safe.
Supported.
And at peace.
I release the day.
And fall gently into sleep.
Mentally repeat your intention now.
Three times.
I trust the wisdom of my body.
And the rhythm of deep breaths.
Or I am safe.
Supported.
And the armpits.
I release the day.
And fall deeply into sleep.
With every exhale.
Fall deeper.
And deeper.
Handy.
Into stillness.
As the body remains still.
And cozy.
Resting deeply.
Allow your awareness to gently follow my guidance.
To journey throughout the body.
Visualize each region of the body as it is named.
And welcome in deep rest.
Into each.
Point.
Bring awareness to rest inside of the mouth.
Notice sensations.
And rest deeply.
Allowing sensations to fade.
And following.
Sensing and feeling the muscle of the tongue.
Tip of the tongue.
Root of the tongue.
Right side.
Left side the lower teeth and gums.
Lower jaw.
Feel the upper teeth and gums.
Upper jaw.
Inside of the Reiki.
Inside of the left cheek.
The lower lip.
The upper lip.
Both lips.
Space between the lips.
Odor creases of the mouth.
Floor of the nose.
Tip of the nose.
Feel the gentle touch of breath.
Inside of the nostrils.
Right nostril.
Left nostril.
Outer architecture of the nose.
Bridge of the nose.
Point between the brows.
The right brow.
Temple.
Cheekbone.
The right eye.
I'm it.
Eyelashes.
Tiny,
Intricate muscles and tissues around the eye.
Softening to the left brow.
Timber.
Cheekbone.
The left eye.
Eyelids.
Eyelashes.
Tissues around the eye.
Softening Both eyes resting back.
And down.
Towards the back of the head.
Center of the forehead.
Relax into the space behind you.
The center of the forehead.
Crown of the head.
The whole scalp.
And hair.
Tingling with sensations.
Resting deeply.
Back of the head.
The space between the back of the head.
And center of the forehead.
Coming to rest.
The right ear.
Interfolds of the ear.
Inner ear.
The left ear.
Outer folds.
In her ear.
Both ears.
Open.
Receptive.
Listening.
Resting.
Into the backdrop of sounds.
And the quiet of the night.
Yeah.
To the center of the throat.
Relax the center of the throat.
Center of the chest.
The heart center.
Right side of the chest.
Collarbone.
Shoulder.
Upper arm.
Elbow.
Forearm.
Rest.
Palm and back of the hand.
Tip of the thumb.
Tip of the index finger.
Little finger.
All five fingers.
Resting so deeply.
From the inside out.
Resting into the spaces between the fingers.
From fingertips.
Back to the right side of the chest.
Shoulder blades.
Damn.
To the right side of the waist.
The whole upper leg.
Lower legs.
Ankle.
Heal.
Sole and top of the foot.
Resting.
Big toe.
Tip of the big toe.
Tip of the second toe.
Baby,
Too.
All five tails.
Resting thinking.
Into sleep.
Awareness.
And deep rest.
Settles down and into.
The foot.
Torso.
Arm.
Resting deeply.
Into the whole right side of the body.
The whole right side.
Sensations arising.
And falling away.
Drifting into deeper.
And deeper.
Falling away.
Into sleep.
Awareness gently glides back.
Into the space of the heart.
Deeply resting.
Into the space of the heart.
To the left side of the chest.
Collarbone.
Shoulder.
Upper arm.
Pound book.
Forward.
Palm and back of the hand.
Tip of the thumb.
Tip of the index finger.
Minnow.
Little finger.
All five fingers.
Resting so deeply.
From the inside out.
Resting into the spaces between the fingers.
From fingertips.
Back to the right side of the chest.
Shoulder blades.
Down to the right side of the waist.
The whole upper leg.
Knee.
Lower legs.
Ankle.
Sole and top of the foot.
Resting big toe tip of the big toe.
Tip of the second toe.
Baby gel.
Or five times.
Resting.
Sinking.
Into sleep.
Awareness.
And deep rest.
Settles down and into.
The fuck?
Torso.
Arm.
Resting so deeply into the whole left side of the body.
The whole left hemisphere.
Dissolving.
Melting into sleep.
The whole right side of the body.
And the whole left side of the body.
The whole back.
Side of the body.
Into the whole front side of the body.
The entire body.
Resting.
From the inside out.
Resting into the space around the body.
Dissolving into space.
Energy itself.
Dispersing.
Into space.
Body resting.
Earning awareness now.
To the natural and unaltered rhythm of the breath.
Simply notice.
The rhythm of the breath.
Like gentle waves.
Rolling in.
And rolling out each breath.
Washing down and through the body.
Dissolving tension.
Dissolving thoughts.
Empty.
And sink into sleep.
Breath flows like a river.
In through the crown.
And all the way down.
And down through the feet.
Just imagine.
Breath rolling in like a wave.
Into the crown of the head.
Washing down.
Instilling sleep.
Through the body.
Pouring out.
Through the feet.
There's no right.
Or wrong way.
To experience the breath.
Slowing down.
And through the body.
Let yourself be carried.
Sweet.
Into sleep.
By breath.
Dissolving into sleep.
Bring awareness.
Into the darkness behind closed eyes.
The quiet,
Healing darkness.
Like the vast open night sky soften into the darkness.
Let go.
Into the darkness.
And from this place.
Let yourself drift.
Into an imagined place.
Begin to imagine.
Deep in the forest.
A small cabin.
A safe place.
Or refuge.
A moonlit cabin.
In the quiet of the night.
Surrounded.
By fireflies.
Stars.
A warm and gentle breeze.
An owl sits in a tree.
A moth gently floats by.
Drawn to the light.
Emerging from the window.
The light of the fire.
Burning inside a small fire.
Providing warmth.
And the light.
Into the night.
Imagine resting.
Inside.
Of this moonlit cabin.
Wrapped in soft blankets.
A candle glowing.
The crackling of the fire.
A safe and cozy place.
The soft droplets of rain.
Falling on the roof.
A symphony of gentle sounds.
The sounds of the forest.
Resting now.
In this tranquil place.
Resting deeply.
Nothing to do.
No worries.
Let yourself rest.
Welcome sleep to be here now.
Completely let go.
Let go.
Let go.
Into sleep.
