Hello,
And welcome to tonight's Yoga Nidra sleep meditation designed to help you to deeply relax your body and mind,
Release any concerns of your day,
And gently guide you into a very deep,
Peaceful,
Nourishing sleep.
This is your time to let go,
Deeply rest,
Snuggle into bed,
Feeling safe and secure,
And drift off into a very peaceful,
Restorative sleep.
My name is Tony Myers,
And I'm honored to be your guide on this journey into deep,
Restorative sleep together.
As you prepare for your deep sleep,
Just take a few moments to allow your body to feel the connection,
And soften into the bed beneath you,
And start to feel the mattress holding you with comfort and ease.
And then just feel the warmth of your blankets and sheets,
Inviting you to relax even more.
And then just surrender yourself to being supported by your bed beneath you,
And give yourself permission to completely let go,
Relax,
And release the day.
Kindly allow your eyelids to soften,
And if you haven't closed them,
I invite you to gently close your eyes now.
Relax the jaw,
Relax the face,
Just easing any tension of the day.
I invite you now just to simply shift your attention to your breath,
And just watch your breath as it flows in and out at your nostrils,
And just allow each peaceful breath to pleasantly guide you deeper and deeper into a profound state of inner peace and calm.
And as you're starting to relax even more now,
And soften and surrender into your bed,
I invite you now to take a deep breath in through your nose,
Just start to imagine you're drawing in a very peaceful,
Calm energy into your right leg,
And we'll breathe in a very peaceful,
Calm energy into the left leg,
And as you breathe out,
Just feel the softening and relaxing of both legs as they're gently supported by your bed.
We'll start to breathe in that very peaceful,
Calming energy in to your upper body,
Stomach,
Chest,
The shoulders,
And the back,
And as you exhale,
Just feel your body softening and melting to the comfort of your bed.
We just start to allow that peaceful,
Calm energy to flow into the hands and both arms,
Allow it to flow into the head and soften the face,
And as you exhale,
Just allow all of your head,
Face,
And your jaw just to pleasantly soften and relax.
Then we'll just breathe in that peaceful,
Calming,
Safe energy into your whole body,
Your whole body.
And with each exhalation,
Just allow your body to soften and relax and release into your bed.
As your body's becoming more and more relaxed,
More and more peaceful,
I invite you now to imagine and visualize a beautiful,
Tropical island as you're peacefully breathing on this island,
And being aware that you're breathing in as you breathe in,
And just being aware as you breathe out.
I invite you to imagine a beautiful full moon shining over a calm,
Peaceful,
Tropical island beach.
You can see beautiful palm trees gently swaying,
You look up at the night sky and you can see all the beautiful stars just shimmering in the quiet,
Peaceful night on the beautiful,
Tropical island.
I invite you now to start to feel the beautiful energy of the moon shining on this beautiful beach.
Just allow that peaceful energy of the moon just to wash over and soothe every muscle in your body.
As that beautiful energy of the tropical island is softening your whole body and you're surrendering in your bed,
I invite you now to notice how that peaceful energy,
Peaceful sounds,
Starts to calm your mind,
And washing away any lingering thoughts and guiding you to a very calm,
Peaceful state of being.
As you're deepening,
Relaxing,
Softening,
You have permission to fall asleep any time.
Just for the next few moments,
I invite you to feel that harmonious energy of that beautiful tropical island softening your heart and every part of your body as you're feeling very safe,
Secure,
And at ease,
Ready to fall into a beautiful,
Restorative sleep.
So now that your mind is in a very peaceful state,
Your body is softening and surrendering into your bed,
We will now plant powerful affirmations deep into your subconscious mind,
Setting the stage for an even more deep fall,
Setting the stage for an even deeper,
Peaceful night's sleep.
Simply maintain awareness of your breath as I repeat these powerful affirmations.
I am calm,
I am safe,
And I am ready for a peaceful night's sleep.
I am calm,
I am supported.
Good things are coming in my life.
I am calm,
I am safe,
I am surrendering to the divine,
And I release all that no longer serves me.
I am safe,
I am secure,
I completely soften and surrender into a deep,
Peaceful sleep.
I am calm,
I am peaceful,
I am grounded,
And I am at ease,
And I have faith that the universe will always support me.
I am safe,
I am at ease,
I am at peace,
And I welcome this soothing night's sleep.
I am safe,
I am secure,
I am at ease,
Because good things are coming my way.
I am safe,
I am supported,
I am peaceful,
And at ease.
I sleep deeply until the morning with ease.
So as you allow these peaceful affirmations just to flow into your soul,
We will now go on an even deeper journey guiding the body and mind into a very profound,
Peaceful,
Relaxed day.
So all you have to do now is just listen to my instructions.
There is no need to stay awake or follow every word.
If you haven't already slept,
Simply go to sleep at any time.
So kindly shift your awareness to your right hand,
Thumb,
Right index finger,
Middle finger.
Middle finger,
Ring finger,
Little finger.
Now just imagine all of your fingers are very peaceful and calm.
Just feel awareness to the palm,
Back of your hand,
Your wrist.
Just infuse with a beautiful,
Relaxing,
Peaceful energy.
Start to breathe in that beautiful,
Peaceful energy into your whole arm,
Your forearm,
Upper arm,
Shoulder.
Your whole arm now is just softening,
Heavy,
And relaxing into your bed.
Kindly shift your awareness now to the right side of your chest,
Right waist,
Right hip.
Just feel that peaceful energy flowing into the right side of your body,
Allowing it to rest in the comfort of the bed.
And we'll start to feel that beautiful,
Peaceful energy flow into the right thigh,
Knee,
Calf,
Right ankle,
Right foot.
The whole right leg is filled with that peaceful,
Calming energy,
Completely softening,
Relaxing in the bed.
And we'll shift our attention to the left hand.
Just imagine that beautiful,
Peaceful energy is flowing into the left hand thumb,
Left index finger,
Middle finger,
Ring finger,
Little finger.
Peaceful energy flows into the palm,
The back of the left hand,
Left wrist,
Left elbow,
Left upper arm,
Left shoulder.
Whole left arm is softening into the bed with that peaceful,
Grounding energy.
And we imagine that beautiful,
Peaceful,
Relaxing energy is flowing into the left side of the chest,
The left waist,
The left hip,
Allowing the left side of the body just to soften into the bed.
And we just start to breathe in that peaceful energy into the left thigh,
Left knee,
Calf,
Ankle,
And the left foot.
Beautiful,
Peaceful,
Calm energy is flowing into the whole left leg,
Allowing it just to soften into the bed.
And as you're maintaining awareness of your breath,
As it flows in and out at the nostrils,
I invite you now to feel that wave of peaceful energy just flowing on all the muscles,
On top of the body,
Top of the legs,
The chest,
And we just allow that peaceful energy to flow into all the muscles under the body.
Back of the ankles,
Calves,
Back of the thighs,
Back of the tailbone.
Beautiful,
Peaceful,
Calming energy flows into the lower back,
Upper back,
And the energy flows into the shoulders and the arms,
Just allowing the whole body just to surrender in the bed.
We just finally allow that beautiful,
Peaceful energy just to flow into the head,
Softening the forehead,
Eyes,
Nose,
And the mouth.
That peaceful energy is just softening and relaxing your whole head.
I invite you now,
Just with your next pleasant,
Easy breath,
Just to imagine that peaceful energy is just infusing in your whole body,
Your whole body,
From the top of your head to the tip of your toes,
Allowing your body just to surrender into your bed,
And now that your body and mind is in a very peaceful,
Deep place,
Allow yourself to gently fall into a very deep,
Peaceful sleep.
Your mind is at peace,
Your body is at rest,
And your body knows that it's safe to sleep completely through the night until the end of the morning.
Because everything is going to be okay.
I am ready to fall into a deep,
Peaceful sleep until the morning.
There is nothing more to do,
Nothing more to think about.
You are safe.
You are secure.
Good things are coming your way.
So allow yourself to now drift into a very peaceful,
Deep,
Restorative sleep until the morning.
