Good evening and welcome to this ASMR meditation.
It's a meditation done in my favorite style of yoga nidra.
It invites you to settle into the sacredness of sleep,
Which I welcome you to explore with me.
Begin by finding a comfortable position,
Lying on your back or on the side.
Find a comfortable place of rest.
You might crave to make any adjustments,
And once you do so,
Notice if,
Without moving your body again,
You can drop into it,
Settle in.
In whatever position you're in now,
Just one percent more comfortable.
Close your eyes and take a deep breath to step into this experience.
Slowly release it through your mouth.
In your own time,
Take a few more deep breaths.
Allow your body to relax.
Bring your awareness to your body.
Starting at the top of your head,
Become aware of any sensations you might feel.
Notice if there's tension or is there ease,
Is there discomfort or lightness.
If you notice any tension or any discomfort,
Visualize it.
And with each breath,
Melt it through your body and away.
As you move down through your forehead,
Eyebrows,
Eyes,
Mouth and jaw,
Relax each part of your face.
Letting go of any tension.
Let your breath guide you.
Bring your attention to your neck and shoulders.
Breathe into tightness that you might feel.
The remainders of this day.
And imagine it being released,
Evaporating through your skin and leaving your body with each breath.
Move down to your arms and hands.
Relax each finger.
Relax your palms.
Feel it tingle.
Move through your body as you focus on your chest and your stomach.
So much emotion in your stomach.
Feel your breath moving in and out of your body and let it soothe you.
Relax your hips,
So strong and flexible.
The easier steps.
Relax your legs,
Your feet.
Every little toe,
The bottoms of your feet.
Imagine your feet,
Your legs are becoming heavy and heavy and heavy and sink into the surface below you.
Be very aware of the place you are in.
Because I want to take you on a journey to a peaceful place of your choice.
It can be a forest,
A beach,
A mountain top.
It can be a place you know.
Your backyard.
A busy street.
A calm park.
A sea of water.
If anything resonated,
Go with it.
If it didn't,
Find your own.
And now you are there.
Notice the sights,
The sounds,
The smells all around you.
You are no longer your body.
You are your senses.
And the only thing holding you here is your breath.
And as you breathe deeper,
Imagine yourself sinking and sinking deeper and deeper into this relaxation.
What can you hear?
What can you feel with the surface of your skin?
With those sensitive receptors in your nose and your ears.
Your eyes resting from the sides of the world.
Yet seeing the beautiful and vibrant now of your imagination.
Where are your thoughts running right now?
Bring your awareness to them.
Allow them.
If they come up,
Let them stay for a bit.
And then let them go to drift away like clouds in the sky.
You are yourself floating on a calm lake with your thoughts and rebels on the surface.
Watch them dissipate,
Leaving you in this calm stillness of tranquility,
Relaxation,
Bliss,
Purity.
Peace.
Take a moment to set an intention for your sleep.
It can be simple,
Like I will sleep deeply and restfully.
Or something more personal.
It can be a desire,
The deepest desire that you wish to come true.
Set an intention and imagine it done.
The seed is planted.
Let this peaceful state of sleep do the work and take care for it for you.
Imagine it.
Say thanks in your own way.
Allow yourself to fully let go and surrender to the pleasant feeling of stillness.
Like a child that is being cared for with no worries and no concerns.
With full trust.
Fall into your own body.
With lightness,
With warmth,
With ease.
Imagine yourself drifting off to sleep.
Visualize yourself sinking into a soft,
Comfortable bed.
Surrounded and wrapped in darkness.
Feel your body becoming heavier and more relaxed with each second.
Surrender.
The darkness feels like a warm hug.
I hope it can guide you into the safe,
Warm space.
Trust your body.
Trust your body.
Trust your mind.
If the busy thoughts come back,
Bring yourself back to that analogy with water and its stillness and the ripples.
Let it be.
If you need this time to feel something,
To acknowledge something,
To stay present in the waking world,
Accept it.
And with that acceptance,
Your body will relax and will let you settle deeper and deeper into rest.
We are at the end of this meditation.
And I allow you to drift off to sleep by counting.
So there won't be a goodbye.
And I want to say my thanks for letting me guide you today.
Now I want you to count from 28 to 1.
And as you reach 1,
Count back.
As you inhale,
Count 28.
And inhale again,
27.
And I will let you count in your own time.
