You're listening to a Yoga Nidra for deep sleep anywhere.
Welcome to Michelle's Meditation Sanctuary.
I'm Michelle,
And as you listen,
Allow me to be the voice of a trusted guide.
My intention is to help you find comfort,
Perhaps even get a little more comfortable.
One breath at a time.
I am honored to guide you into the soft space between wakefulness and sleep.
This is a practice of Yoga Nidra,
A gentle guided journey through the layers of your being and into deep sleep.
Today,
We focus on the delicate threshold where wakefulness dissolves into slumber.
Envision it as a quiet bridge,
Suspended in space,
Opening into a wide and peaceful horizon.
Any imagery that arises is welcome,
Each one gently guiding you deeper into rest.
Each time you arrive at this bridge,
You may simply notice what appears.
Each moment is different,
And you meet yourself fully here in the wonderful now.
You can practice this wherever you are,
In the sanctuary of your own bed,
On a journey through the clouds,
Or resting in a quiet chair.
Whether at home or someplace far away,
Your Yoga Nidra journey travels with you,
A quiet haven within,
Guiding you into sleep.
Take a moment to settle,
Perhaps lying on your back,
Letting your feet fall out to the sides.
Focusing on the support of this moment,
Adjust your clothing,
Your pillow,
The weight of your limbs.
Open your senses to the world around you.
Gently notice the natural taste in your mouth,
The smells in the air.
Listen to the furthest sounds you can hear,
And then the sounds closest to you.
Feel the gentle kiss of the air on your skin.
Without needing to think too much,
Notice what feeling your body is longing for tonight.
The weight of your body against the earth.
The soft pull of gravity that invites you to sink into your sanctuary for sleep.
You are safe.
You are held.
There is nothing left to do but follow the sound of my voice.
Now,
Bring your awareness to your heart center.
Within this quiet space,
Plant your sankalpa,
Your intention for this moment.
A quiet inner resolve.
A vow to yourself tonight.
The first feeling that comes with ease,
Like a gentle cascade of knowing.
Perhaps it is.
Or I surrender to deep,
Healing sleep.
I am worthy of rest.
Repeat your sankalpa to yourself now,
Three times in the present tense.
Feel it as a seed,
Being planted in the fertile ground of your subconscious.
See it.
Feel it.
We begin the rotation of consciousness.
As each part of the body is named,
Simply notice it,
And allow your awareness to glide lightly from place to place.
There is no need to concentrate.
Simply notice each point as it is named,
And allow your awareness to move on.
Now,
Bring your awareness to the center of the forehead.
The third eye.
The hollow of the throat.
The right shoulder joint.
The tip of the right thumb.
The tip of the second finger.
The tip of the third finger.
The tip of the fourth finger.
The tip of the pinky finger.
The left shoulder joint.
The tip of the left thumb.
The tip of the second finger.
The tip of the third finger.
The tip of the fourth finger.
The tip of the pinky finger.
The side of the chest.
The solar plexus,
Just below the ribs.
The sacral center,
Deep in the pelvis.
The right hip joint.
The right knee.
The tip of the right big toe.
The second toe.
The third toe.
The pinky toe.
The right knee.
The right hip.
The sacral center.
The second toe.
The pinky toe.
The sacral center.
The solar plexus.
The heart center.
The hollow of the throat.
The center of the forehead.
Feel the whole body as one continuous field of sensation.
From the crown of the head to the tips of the toes.
Rest in this wholeness.
Now,
Notice the breath.
As the body breathes on its own.
Feel the body softening and spreading like water.
With each exhale,
Awaken the sensation of heaviness.
Feel the bones becoming heavy.
The arms sinking.
The legs sinking.
The head resting heavily against the pillow.
You are so heavy.
You are sinking into the earth.
Notice the sensation of lightness.
The body becoming weightless.
The limbs feel light and airy.
The torso gently floating.
You are so light.
You can drift on a soft,
Effortless breeze.
Now,
Begin to sense a gentle warmth spreading through the body.
Perhaps like soft sunlight resting on the skin.
Or the quiet comfort of being wrapped in something warm.
The body feels at ease.
The body feels at ease.
Held in this warmth.
And now,
A soft coolness moving through you.
Like a calm evening breeze.
With a gentle touch of cool air on the skin.
The body softens even more.
And at rest,
Heavy and light.
And cool and spacious.
Allow these sensations to blend and dissolve into one another.
Until there is no distinction.
Only a quiet,
Steady awareness.
The body is now completely relaxed.
The mind is quiet.
Imagine a soft,
Silver mist rising from the floor.
As it touches you,
The boundaries of your body disappear.
You are no longer a person in a room.
You are awareness.
Floating in the vast,
Dark velvet of the night sky.
You are the space between the stars.
You are the silence between the words.
Back into the heart space.
Empty the mind.
There is only peace.
There is only rest.
And if sleep comes,
Allow it to take you.
Easy.
Reassuring.
Drifting across the bridge to slumber.
Slowly.
Effortlessly.
Becoming one with the night.
Finding sleep waiting for you.
Whenever you wish to find it.
It's time to dream away.
Dream away.
