Good evening,
My name is Sam Curtis and I'm really grateful that you're joining me tonight in Falling Deeply to Sleep.
There'll be no ending bell on this meditation,
Just some short guidance followed by the music so that you can drift off.
Feel free to use the Insight timer's sleep function so that it doesn't drain all your battery.
So to begin,
Get yourself comfortable in bed,
Pull the duvet up around your neck and make sure you're as comfortable as possible.
Shift about and then let your body settle.
So take a deep breath in through your nose and out through your mouth.
Take another deep breath in through your nose and out through your mouth.
And finally this time take a deep breath in through your nose and out through your nose.
In this yoga nidra session I want you to set yourself an intention.
Perhaps it's I'm drifting off into a deep sleep or I release the day and sleep soundly.
Now I want you to visualize yourself in the room from a bird's-eye view.
So see yourself there laying on your bed with your duvet around you,
Bedside tables next to you,
Maybe there's lights or a glass of water.
Start to visualize yourself as if you're looking down on the room that you're in.
The color of the carpet,
The clothes you've left strewn on the floor for tomorrow.
Just see yourself looking down on yourself in bed.
Then move beyond that and see the home that you're in.
Once again looking down on yourself,
Looking down on the home,
On the room of the bed that you're in.
And then go further and look at the town or city that you live in.
From a bird's-eye view can you see the lights of the high street,
The cars moving.
Just visualize yourself looking down on the town or city that you live in.
And then move out a little bit further and see your country.
See the coastline if there is one.
See the mass of life spread out around you.
Just looking down and seeing everyone going about their evenings.
And then go out just a little bit further and see the world.
Look down upon the world.
See the oceans and the landmass.
See the clouds and the stars.
Look down onto the earth for a moment.
Now I want you to take a deep breath in through the nose and out through the nose.
Perfect.
Now take your attention to your toes and we're going to do some muscle relaxation.
So focus on your toes and clench them as tight as you can.
Clench,
Clench,
Clench,
Clench,
Clench.
And then let them go.
Think about your feet and ankles and once again clench,
Clench,
Clench,
Clench,
Clench.
And let it go.
Focus on your calves and your thighs now.
Big muscles.
Clench them really tightly,
Really tightly.
And let it go.
Now your abdomen and lower back.
Clench them really tightly.
Pull that stomach in.
Clench,
Clench,
Clench,
Clench,
Clench.
And release.
Letting yourself sink further into the bed.
Now your hands and fingers.
Clench them up.
Tighter,
Tighter,
Tighter,
Tighter,
Tighter.
Perfect.
And let them go.
Now it's time for both arms.
Clench both your arms really tight in them.
Tighten them,
Tighten them,
Tighten them,
Tighten them.
And let it go.
Let them sink into the bed next to you.
Now your chest,
Shoulders and neck.
So we're often tight.
So we want to clench this really tight.
Tighter than it's ever been done before.
Hold it,
Hold it,
Hold it.
And release.
Let yourself drop down.
And then finally your face.
When you're ready,
Clench it up.
Squint those eyes.
Grit those teeth.
Tighten every muscle you can in your face.
Hold it,
Hold it.
Perfect.
Let it go.
Now I want you to clench your entire body as you breathe in.
So take a deep breath in.
Clench all of the muscles in your body.
Your arms,
Your legs,
Your abdomen,
Your face.
Clench,
Clench,
Clench.
And with your breath out,
Let it all go.
Perfect.
We're going to do that two more times.
So as you breathe in,
Clench all of your muscles from your fingers to your toes,
Up your arms,
Up your legs,
Through your abdomen and into your face,
Neck and shoulders.
Hold it.
Perfect.
And let it go.
And last time.
Take a deep breath in and clench all of those muscles.
Everyone that you don't even know you have.
Find them in your body and clench,
Clench,
Clench.
And release with a big sigh.
And let your body settle into the bed.
Have it hold you,
Knowing that you are safe and destined for a good night's sleep.
Let's connect with your breath.
So take a breath in.
Feel the movement of your body.
Feel the air moving between your toes and head.
And as you breathe out,
See that movement go back down.
So breathe in.
The air moves from your toes to your head.
And as you breathe out,
It goes from your head to your toes.
Do this at whatever pace feels comfortable.
Breathing in,
Movement from toe to head.
And breathing out,
Head to toe.
And that's perfect.
Keep going with that rhythm.
Breathing in,
Toe to head.
Breathing out,
Head to toe.
Breathing in,
Toe to head.
Breathing out,
Head to toe.
Just feel that wave of movement slowly lull you to sleep.
I wish you a good night.
