Dissolve Into Deep Sleep (Session 2)

This meditation allows you to actively slow down your mind and body so you can drift off easily. Using the basis of Yoga Nidra, you will be guided to set an intention and focus on the body and breath to soothe your soul into slumber.

There is about 15 minutes of guidance followed by music.

Keep your eyes peeled for other sessions as mixing up the guidance will help you to relax differently each night.

This beautiful image is provided by Jackson Hendry via Unsplash

Transcript

Good evening. I am so grateful that you have joined me for this yoga nidra practice. My name is Sam and I look forward to helping you drift off into a deep sleep. There will be no ending bell on this meditation as the music will just play out in order to help you fall asleep. So feel free to use the Insight Timer Sleep function. Now get yourself to bed, Get yourself under that duvet and move about until you are comfortable. Now we're going to take some deep breaths and we're going to sigh them out just releasing any of the tension that's come from the day. So take a deep breath in with me. Sigh it out. Let's do another. Take a deep breath in. And let go of the day. Now as always with yoga nidra I want you to set your intention or sankalpa. This is your opportunity to choose a statement that feels good for you and said in the present tense as if it's already happening. So I sleep deeply. I drift off easily. My mind and body are at peace. Or something similar works really well for a sleep meditation. Take a moment to come up with your intention now. Wonderful. Once you've got your intention, Just say it silently to yourself three times. Grounding in the practice and helping to make the intention real. Wonderful. Now feel in any sensations that are at the top of your head. Move down through your face. Just your eyes that are getting heavier. Lips. Into your shoulders and down both arms to the elbows. Right down into the palms and tops of the hands and through each finger. Right down through the chest and upper back. Just your lungs and stomach into your hips and back. Buttons, The tops of your legs, The front and back of your knees. Your shins and calves, Ankles of both feet. The tops and soles of your feet and your toes. Feel into the tops of your feet again, The soles of your feet, Your ankles, Shins and calves. Knees of both legs, Tops of both legs, Hips and buttocks. Torso and back. Shoulders. Right arm. Left arm. Neck. Chin and jaw. Tongue. Teeth. Lips. Nose. The bridge of your nose. Eyelids. Eye sockets. Space behind your eyes. Space between your eyes. The space in the middle of your forehead, Your third eye. I'm going to name different objects, And I want you to picture them in your mind's eye. Hold them in that space and allow any feelings to just drift over you. Here we go. Trees. Hearts. Water. The moon. Candles. Clouds. Butterflies. Grass. Sunshine. Flowers. Ocean. Rain. Acorn. Ducklings. Trees. The colour purple. Snow. Fog. Apples. Loved ones. Pets. The colour green. Yourself, Sleeping deeply. Now let those images fade away. And take your attention to your breath. As you're drifting off to sleep, Allow yourself to just count your breath. As you breathe in, Count one. As you breathe in, Count two. As you breathe out, Count two. In. Out. Three. In. Four. In. Six. Out. Just keep going at your own pace. And when you get to ten, Start again at one. Just keep counting. If you lose your space, That means your mind is switching off ready for sleep. So just start again at one. I will now let the music play out to help you drift off. And if it finishes and you need to press replay, Do so as it allows your body to rest and recover even if you aren't fast asleep. I wish you a beautiful night's sleep. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night. Good night.