This is Rasa Lukosiute.
Welcome to your sleep meditation.
We are going to dive into a version of Yoga Nidra.
The term Yoga Nidra means yogic sleep.
If this is the first time you're practicing Yoga Nidra,
It's a deeply relaxing and enjoyable practice.
It is a wonderful tool to support your well-being and it's especially useful if you sometimes have trouble getting off to sleep.
With Yoga Nidra we let go of any tension and our breathing becomes softer.
The mind relaxes as you follow simple instructions of this guided meditation.
It all happens naturally without trying too hard or being good at meditating.
As our awareness is gently drawn inwards,
We find that we effortlessly achieve a delicious state of deep peace,
Blissfully floating somewhere between sleeping and waking,
And eventually into a state of a very deep and restorative sleep.
When you are ready,
Let's get started with our meditation.
Before you lie down,
Dim any overhead lights.
Some people like to use an eye bag or sleep mask,
So if that's you,
Have one close by.
Now take a few moments to get comfortable on the floor or on a bed as you prefer.
Lie on your back with your arms and legs resting as close to or as far from your body as feels right for you.
Ideally,
Remain completely still throughout the practice,
So it pays to take a few moments to really settle so you are entirely at ease.
Even if the room is warm,
After some time your body temperature will drop because you are not moving,
So perhaps cover yourself with a blanket to avoid feeling cold.
Once you're settled,
Turn your attention inwards,
Towards your breath.
Take a slow,
Deep inhalation.
Now exhale fully.
Exhale fully.
Let your body soften.
Your skin and muscles completely relax.
Let's do this only twice more.
Deep inhalation.
Then exhale completely,
And encourage any tension to leave your body.
One more on your own.
And now,
Seizing any control,
Let your breath return to normal.
Your body completely drop and drape over the surface like a blanket.
In this increasingly peaceful and mindful moment,
Set an intention for this meditation practice.
In yoga,
This is known as Sankalpa.
What you choose for your Sankalpa is up to you.
It can be an intention you have for your life,
An affirmation.
What do you want this practice to help you move towards?
Choose something positive and express it as if it's already true.
Take a few moments and silently repeat your Sankalpa to yourself.
Three more times.
Now,
Let it go when you hear my voice and my guidance around your body.
Try to firmly attach your focus to that guidance,
As if my voice and your attention are two opposite sides of a magnet.
My voice moves across your body,
So will your attention.
Before we play this magnet game,
Let's take you somewhere exclusive.
A location in nature that is so peaceful and pleasing to you.
Imagine yourself laying there and looking into the stars.
You could be in a desert or perhaps watching the sky through the glass roof in some Nordic country.
It could be an aromatic meadow or a fairy filled forest.
You could be on a hammock on a beach in Bali or Costa Rica or perhaps under a stunning tree canopy somewhere in Japan.
It could be in a valley surrounded by mountains in Hawaii.
Or do you want to escape even further,
Away from the Earth?
Where do you want to go tonight?
Dream it.
Take yourself there.
See and feel yourself splayed out on your back,
Gazing at the stars.
Your mind is expanding together with the view.
Your inner space also expands.
When you look at the unknown world,
Notice how safe you feel in this unknowing,
Almost like you are going home,
Like you are certainly part of this universe.
And when it seems that no one understands you,
You find that deep understanding and connection here,
Up in the stars.
The vastness of the familiar unknown.
Feel your back body sink down as your vision reaches up higher.
Inhale this universal space.
Exhale,
Asking your body to drop and drip down like liquid,
Relaxing until you feel like a puddle.
Now I'm going to guide your awareness as it moves around your body.
Use the guidance and focus magnet method.
Listen to my voice and wherever it lands on your body,
Place your awareness there and switch this body part into deep,
Relaxed mode.
You can even visualize a switch or a light.
We are going to move fairly swiftly,
So just follow my voice.
Let's start with the right side of your body and rotate awareness to each body part in turn.
Start by concentrating all your awareness on your right hand.
Feel the sensation in your right hand and now turn the switch into deep,
Relaxed mode.
Now,
First finger,
Middle finger,
Ring finger,
Little finger.
Switch off the palm of your right hand,
The back of your hand,
Your right wrist,
Lower arm,
Elbow,
Upper arm,
Your right armpit,
The right side of your rib cage,
Right waist,
Right hip,
Your thigh,
The front of your knee,
The back of your knee,
Lower leg,
Your right ankle,
Your right heel,
The top of your foot,
The bottom of your foot,
The toes of your right foot.
Now feel how deeply relaxed is the whole right side of your body.
Observe the whole right side of your body.
Now let's shift to the left side of your body.
Start by taking your awareness to your left hand thumb.
Turn the switch off in your left hand thumb.
Now,
First finger,
Middle finger,
Ring finger,
Little finger.
Switch off the palm of your left hand,
The back of your hand,
Your left wrist,
Lower arm,
Elbow,
Upper arm,
Your left armpit,
The left side of your rib cage,
Left side of your waist,
Left hip,
Your thigh,
The front of your knee,
The back of your knee,
Lower leg,
Your left ankle,
Your left heel,
The top of your foot,
The bottom of your foot,
The toes of your left.
Now feel the whole left side of your body being switched off.
Dimmed,
Peaceful vibration within the whole left side of your body.
Now take your attention to the top of your head.
Flip the switch at the top of your head.
Move your attention to the middle of your forehead.
The switch turns off the brow center,
Your eyelids,
The muscles around your eyes,
Your ears,
The tip of your nose,
The skin of your cheeks,
The inside surface of your cheeks,
Your tongue,
Your gums,
Your lips,
Your jaw,
The center of your throat,
Your collarbones,
Your chest muscles,
Your abdomen,
Your groin,
The front of your thighs,
Your kneecaps,
Shins,
Top of your feet,
Your toes,
Soles of your feet,
Heels,
Calf muscles,
Back of the knees,
Back of the thighs,
Back of the hips,
Lower back,
Middle back,
Shoulder blades,
Back of the neck,
The base of the skull,
The entire spine switching off,
The entire spine,
Back of the head,
Top of your head,
Switch off the entire back of your body,
The entire front of your body,
Both your legs from hips to toes,
Both your arms from shoulders to fingertips,
The whole right side of your body,
The whole left side of your body.
Feel and switch off your head,
Face and neck together.
Feel and switch off your whole torso,
Arms and legs together.
Head,
Torso,
Arms and legs together.
Feel your whole body switched off.
Feel your whole body.
Your body is deeply resting,
The inner energy dimmed or turned off.
Perhaps the only active witness is your awareness,
Powered up by your visualization.
Taking your consciousness higher as you look back up into the starry sky.
Feel as if your body begins to evaporate off the ground and your eyes get closer to the shining stars.
As you begin to lift floating in the atmosphere and align your body in deep rest,
Your soul connected to the energy of the Universe and the stars.
You are breathing fresh night's air.
The more you notice the breath,
The lighter you become,
As if breathing helps you lift up higher.
Breathe and move wherever you like.
Vivid dreams await and you can be completely aware of them.
The night and this adventure are all yours.
Good night.
