Welcome to this guided meditation for sleep.
This is Sara Eiler with Deep Rest Yoga and tonight I'll be guiding you through a yoga nidra practice to help still the fluctuations of the mind and prepare the physical body for sleep.
I'll be guiding you into a deep state of being where the subconscious is open and receptive.
And then at the end of our practice I will invite you to gently and effortlessly drift off into a deep and restorative sleep.
During the deepest part of our practice together I will also be taking you on a journey to meet your guides.
Many cultures and religions throughout the world have traditions and practices that include spiritual guides.
This will be very personal and unique to each of us.
So whether you want to connect to God,
A universal power,
Saints,
Ascended masters,
Deceased loved ones,
Or simply tune into your own higher wisdom,
We will be creating space for you to do so during this meditation.
Creating space for you to deeply connect with whatever and whoever you need to and you will be able to ask for any messages or guidance if you so desire.
Try to maintain a slight awareness of my voice until the end of this recording,
But if you do lose track of my guidance or drift off into sleep,
Have faith that you will absorb all the necessary guidance within the depths of your being.
Your subconscious will remain attuned to my words,
Ensuring that you reap all the benefits of this practice.
Beginning our practice together by creating a sanctuary for sleep,
Finding your most comfortable position lying on your back or your side.
Just staying your pillow and the covers around you so you feel warm,
Safe,
And protected.
Letting your eyes drop back and down,
Feeling your eyes sink down heavy in their sockets.
Releasing all the micromuscles in and around the eyes,
Finding utter stillness.
Feeling your cheekbones,
Your lips,
Both sides of your jaw,
The entire tongue.
Releasing any tightness that you're holding onto in your face,
Releasing any tightness in your shoulders and shoulder blades,
Allowing your arms,
Hands,
And fingers to soften and release.
Your hips,
Pelvis,
And low back all heavy and releasing down.
Legs,
Feet,
And toes all releasing and letting go.
The whole body,
From the tips of the toes to the top of your head,
Releasing down into your bed,
Allowing your whole body to unwind and soften.
Beginning to rest in this present moment and emptying out any expectations of this practice,
Remembering that there's nothing to do but listen to my voice.
Attaching to your body by beginning to take long,
Deep breaths.
Inhaling and allowing the belly,
Chest,
And lungs to gently fill with air,
And then exhaling,
Letting it all go,
Deepening the breath to help downregulate your entire nervous system.
With each inhale,
Bringing in softness and peace.
With each exhale,
Letting go of all the stress and busyness of your day,
Allowing the stress to flow out and away,
Letting your breath now return to its natural pattern,
And as you continue to breathe,
Just sense the momentum of your day starting to slow down,
Starting to move away from all the distractions of the external world,
Allowing your thoughts to start to gently dissipate,
Easing out of the constant state of action,
Transitioning instead into feeling and simply existing from moment to moment.
And bringing in a sense of tenderness and compassion and gratitude for showing up today just as you are.
There's nothing you need to do in this practice but listen to my voice and rest in this present moment.
Allowing all the bones now to sink and be heavy.
With each exhale,
Allow the body to sink down into the support of your bed.
Opening your ears wide now and listening for sounds.
All the sounds washing through you.
Sounds coming into being and then passing away.
The sound of my voice.
The sounds in the distance.
Or any sounds nearby.
Tuning in to your physical body now.
Dropping all your awareness into your body and welcoming everything you feel,
Just as it is.
Noticing the back of your body and all the places where the back of your body is making contact with your bed.
Feeling into the outer edges of your body.
Becoming aware of any sensations now.
Any sensations that are arising.
Any vibrations,
Pulsing or flowing energy.
Areas of tightness,
Numbness or pain.
As you tune into your body,
Start to notice any thoughts that are arising.
I invite you to just acknowledge these thoughts and then let them release and pass through like clouds floating across a vast blue sky.
Bringing in an intention now,
Using a word or phrase that will leave a lasting imprint on your subconscious mind.
Similar to a guiding compass or north star.
Your intention should be expressed in present tense language,
Emerging from the depths of your heart.
Choosing words that deeply resonate with you and reflect your deepest longing,
Like a steadfast bow to yourself.
It may arise in the form of a single word,
Such as peace,
Acceptance,
Patience,
Forgiveness,
Gratitude.
Or a statement such as I am open to giving and receiving love.
Or I accept myself just as I am.
Or I am healing more and more each day.
The possibilities are endless and each person's intention will be unique.
You can always simply work with the statement I sleep deeply and wake feeling fully rested.
And bringing your intention into your mind and silently repeating it three times with conviction.
We will now start to circulate your consciousness through your body.
So as I mention a body part,
Try to tune into any sensations that you feel there.
Trying not to think but instead drop into sensation and feeling.
Bring all your awareness to rest in the space right between your eyebrows.
Lingering here and allowing any and all sensations to arise.
Flowing all your awareness into the right eyelid,
The entire globe of the right eye,
And the eye socket cradling the right eye.
Sensing in to the entire right eye and eye socket all at once.
Moving your awareness over to the left eyelid,
The entire globe of the left eye,
And the eye socket cradling the left eye.
And then sensing the entire left eye and eye socket all at once.
Feeling in to the right ear,
The right ear lobe and the entire length of the right ear canal.
And then sensing the entire left eye and eye socket all at once.
And the entire length of the right ear canal.
And sensing the entire right ear at once as it scans and listens for sounds.
Attention flowing to the left ear,
The left ear lobe,
And the entire length of the left ear canal.
The whole left ear open and receptive to sound.
Awareness moving down to the base of the nose,
Feeling the air flowing in and out.
Sensing the softness of the roof of the mouth,
The bottom of the mouth,
The inside of the right cheek,
The inside of the left cheek,
The inside of the left cheek,
The shape of the tongue,
All the teeth and gums,
Both lips,
The entire mouth at once.
Feeling the tension flowing down both sides of the jaw,
Into the chin,
Through the throat,
Down into the center of the chest,
And then over to the right shoulder.
Flowing your attention down the upper arm,
Past the right elbow,
Into the crease of the right wrist.
Noticing any and all sensations in the right palm,
The right thumb,
Second finger,
Third finger,
Fourth finger,
And fifth finger.
And then the tips of all the fingers on the right hand,
And the spaces between each finger.
Attention flowing back to the center of the chest,
And then over to the left shoulder,
Down the left upper arm,
Past the left elbow,
And into the crease of the left wrist.
Down the left upper arm,
Past the left elbow,
And into the crease of the left wrist.
Flowing into the left palm,
Pausing to notice any tingling or pulsing here,
And then moving into the left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
And the tips of all the fingers on the left hand.
And the spaces between each finger.
Coming back to the center of the chest,
And then flowing your awareness down past the navel,
And into the low belly.
And then over to the right hip,
Down through the right thigh,
Past the right knee,
Through the right shin,
Into the right foot,
And flowing your awareness into the big toe.
Second toe,
Third toe,
Fourth toe,
And fifth toe.
And then all the tips of the toes on the right foot,
And the spaces between each toe.
And then awareness back to the low belly,
And then over to the left hip,
Flowing down through the left thigh,
Past the left knee,
The left shin,
And into the left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
And then all the tips of the toes on the right foot,
And the tips of all the toes on the left foot,
And the spaces between each toe.
Sensing the whole body now,
All at once.
Aware of your whole body from head to toe.
Present and sensing your entire physical body.
Bringing your awareness now back to your breath,
To its natural rhythm.
Without changing your breath,
Just noticing the inhales and exhales.
The breath moving in and out.
The belly and chest rising and falling as you take each breath.
Just being present and aware of your body breathing in an effortless way.
And on your next breath,
I invite you to imagine a sense of peace flowing into your entire body.
Breathing in this feeling of peace and tranquility.
Allowing peace to course through your entire ground of your head.
And then allowing it to permeate down through your face,
Your neck,
Chest,
And heart space.
Lungs.
Into your abdomen.
Into your belly.
Hips.
Legs.
And feet.
Letting this sense of peace flow through your entire body.
With your next inhale,
Envision this peace flowing up and down just the right side of your body.
The entire right side saturated with this sense of peace and belonging.
And then with your next inhale,
Shift your focus to the left side of your body.
And then with your next inhale,
Shift your focus to the left side of your body.
Allowing peace to course through the entire left side.
And then inhaling peace through the entire body.
Inhaling peace through the entire body.
The entire body filled with breath and a sense of deep peace.
Inhaling a sense of peace and calm.
Exhaling it,
Letting it course and flow to all areas of your being.
Allowing this sense of peace now to gently depart from your body.
To flow outwards in all directions.
And then drawing back in this sense of peace,
Filling you up once more.
Peace contained within,
Yet connected to the vast expanse of peace all around you.
Allowing this sense of peace now to flow back and forth with your breath.
Flowing inward and then outward.
Filled with your own peace and linked to the universal peace flowing all around you.
Listening to my voice and remaining on the very edge of sleep.
I invite you to listen to my words and imagine that they are unfolding on a movie screen in your mind.
Again by seeing yourself on the movie screen,
Sitting or lying outside in your favorite place in nature.
A specific place where you feel relaxed,
At ease and completely happy.
Maybe you're in the mountains or a secluded beach or a path winding through the forest.
Any special place in nature.
Just imagining and sensing yourself.
Imagining it as vividly as you can.
All the sights and sounds,
Colors and sensations.
Opening up all your senses.
Noticing the surface underneath you.
The air on your skin.
The fragrances surrounding you.
Absorbing all your surroundings.
Noticing what you can see in the distance.
Just resting in this place.
In your favorite place in nature.
Feeling a sense of openness filling your heart.
Your heart wide open and receptive.
Can you now imagine,
Sense or visualize a bright light starting to shine down from the sky.
Descending down closer and closer.
The light starting to shift and change.
And transforming into the shapes of your guides.
Allow your guides to reveal themselves.
Sensing each being.
Just being present and open to all that is unfolding.
To all that you see and feel.
Connecting deeply with your guides.
Any guides that are here for your highest good.
That are here to support you,
Protect you and guide you.
You may recognize some of their faces.
Or some you may not recognize at all.
Some may just look like patterns of light or subtle vibrations.
They may take the shape of animals.
Deceased loved ones.
Or you may just sense the presence of a higher being.
Or perhaps just a manifestation of your own highest self.
Your own indwelling spirit.
Or the energy of the universe.
Whatever is unfolding,
There is no right or wrong.
So take a moment to greet and connect with all your guides.
However they may manifest in your mind.
Feel a profound sense of love emanating from all your guides.
Knowing that they are here just for you.
Opening your heart now fully and listening for any messages they may have to share with you.
Any specific messages of guidance in the form of words or sensations.
Or images.
Remembering any messages that you receive.
Thanking your guides for all their wisdom.
For always being there for you.
And perhaps asking your guides to come into your dreams tonight.
To reveal any other messages in the dream state.
Knowing that you are never alone.
You always have their wisdom and guidance to call on.
Picture them starting to slowly fade away.
Fading away into a single beam of light.
Starting to float up and into the sky.
Feeling peaceful and connected.
Continuing to rest deeply in this beautiful place in nature.
Feeling open,
Calm and on the very edge of slumber.
Balancing on the very edge of sleep.
Releasing all thoughts,
Emotions.
Letting go of any effort.
Allowing your entire being to melt into pure awareness.
Connecting into that part of you that is timeless,
Whole and complete.
A vast and infinite space beyond dimensions of time.
Resting in your essential nature.
Resting into the quiet vast space that exists within you.
And then bringing your intention back into your mind.
And whispering it silently to yourself.
Allowing it to be absorbed in the deepest levels of your being.
Take one deep cleansing breath now.
And as you do,
Allow your body to start to surrender down into sleep.
To release all thoughts.
To let go of the day.
To turn off the thinking mind.
Releasing any remaining sense of awareness.
Allowing yourself to drift off into a deep,
Peaceful and healing sleep.
