Yoga Nidra for sleep,
Relaxing on a tropical beach.
Take this time to prepare for sleep by switching off the lights,
Shutting down any unnecessary electronics and crawling into bed.
Make yourself absolutely comfortable adjusting your body in bedding and sinking down into perfect physical relaxation.
Release the mind's grip over your body and see how quickly and fully you can just totally relax.
Enjoying the pleasurable sense of perfect comfort coming over your body.
That's it.
Release all muscular tension and just sink down into the surface beneath you.
Sinking down deeper and even deeper.
Your eyelids are becoming heavier and heavier.
The pull of gravity weighing your body down against the surface beneath you.
Take this moment to adjust your body one last time.
Adjusting your body to know exactly how to really relax most fully.
See yourself walking barefoot in the warm white sand of a beautiful tropical beach.
The crystal clear water has an endless variety of brightly colored fish,
Sea turtles and manta rays.
Behind you is the lush green jungle growing right up to the edge of the beach with banyan,
Papaya,
Tamarind,
Guava and mango trees.
You can smell the fresh scent of pineapple.
Tea flowers.
Fresh coffee.
And vanilla bean.
In the jungle you can see steaming volcanic mountains with thick vegetation.
Countless waterfalls.
And mist lingering above the valleys.
As you continue walking on the beach you come to a single hammock strung between two leaning palm trees.
And decide to lie down and relax.
Closing your eyes you can hear the sound of parrots,
Toucans and other tropical birds chirping and singing in the trees.
As well as the sound of seashells and pebbles rolling up and down the beach with the waves.
Continue to enjoy releasing and relaxing in this pleasant tropical location.
While you rotate your awareness around your body.
Beginning with the right hand thumb.
And finger.
Third.
Fourth.
And fifth finger.
Palm of the hand.
Back of the hand.
The right wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Back of the thigh.
Right kneecap.
Back of the knee.
Right shin.
Calf muscle.
Heel.
Ankle.
Soul of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third.
Fourth.
And fifth toe.
The top of the foot.
Soul.
Ankle.
Heel.
Calf muscle.
Right shin.
Back of the knee.
Top of the knee.
Back of the thigh.
Top of the thigh.
Hip.
Right waist.
Arm pit.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Right wrist.
Back of the hand.
Palm of the hand.
Right thumb.
Second finger.
Third.
Fourth.
And fifth finger.
The whole right side of the body.
The left hand thumb.
Second finger.
Third.
Fourth.
And fifth finger.
Palm of the hand.
Back of the hand.
The left wrist.
Arm.
Elbow.
Upper arm.
Left shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Back of the thigh.
Left kneecap.
Back of the knee.
Left shin.
Calf muscle.
Heel.
Ankle.
Soul of the left foot.
Top of the foot.
Left big toe.
Second toe.
Third.
Fourth.
And fifth toe.
Top of the foot.
Soul.
Heel.
Calf muscle.
Left shin.
Back of the knee.
Top of the knee.
Top of the knee.
Back of the thigh.
Top of the thigh.
Hip.
Left waist.
Arm pit.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Left wrist.
Back of the hand.
Palm of the hand.
Left thumb.
Second finger.
Third.
Fourth.
And fifth finger.
The whole left side of the body.
The top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The center of the eyebrows.
Right eyelid.
Left eyelid.
Right eyeball.
Left eyeball.
Right ear.
Left ear.
The nose.
The tip of the nose.
Upper lip.
Lower lip.
The muscles inside of the mouth.
And the tongue.
Right cheek.
Left cheek.
Right jaw.
Left jaw.
The chin.
Throat.
Right collarbone.
Left collarbone.
Right chest muscle.
Left chest muscle.
The center of the chest.
The navel.
The abdomen.
The groin.
The right thigh.
Left thigh.
Right knee.
Left knee.
Right ankle.
Left ankle.
Right foot.
Left foot.
Right ankle.
Left ankle.
Right knee.
Left knee.
Right thigh.
Left thigh.
Groin.
Abdomen.
Navel.
Chest muscle.
Left chest muscle.
The center of the chest.
Right collarbone.
Left collarbone.
The throat.
Chin.
Right jaw.
Left jaw.
Right cheek.
Left cheek.
The muscles inside of the mouth.
And the tongue.
Upper lip.
Lower lip.
The nose.
And the tip of the nose.
Right ear.
Left ear.
Right eyeball.
Left eyeball.
Right eyelid.
Left eyelid.
Right eyebrow.
Left eyebrow.
The center of the eyebrows.
Forehead.
And top of the head.
Back of the head.
Back of the neck.
Right shoulder blade.
Left shoulder blade.
The whole spinal column.
Right buttock.
Left buttock.
Back of the right thigh.
Back of the left thigh.
Back of the right knee.
Back of the left knee.
Right calf muscle.
Left calf muscle.
Right heel.
Left heel.
Soul of the right foot.
Soul of the left foot.
Right heel.
Left heel.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of the left knee.
Back of the right thigh.
Back of the left thigh.
Right buttock.
Left buttock.
The whole spinal column.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
The whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
The abdomen.
Navel.
Chest.
The whole back.
The whole torso together.
The neck.
Face.
Right side of the head.
Left side of the head.
Back of the head.
Top of the head.
The whole head together.
The whole body.
The whole body together.
As you feel a pleasant wave of relaxation,
Spread through your entire body.
From head to toe.
You can now release an even more subtle level of muscular tension.
Experiencing the deepest level of total relaxation.
Bring your awareness to the points of contact between your body and the bed.
Sinking down deeper.
And even deeper.
The force of gravity pulling the weight of your body down.
And even further down.
It feels as though you're as heavy as a stone.
Sinking down deeper.
And deeper.
Bring your awareness to the peaceful dark space in front of your closed eyes.
See an endless coastline of white sandy beaches.
Green lush cliffs with hidden canyons and meandering jungle rivers.
Waves gently lapping up against the shore.
Black lava rocks contrasting the white sandy beach.
Brightly colored bird of paradise flowers.
The array of colors of the sunset over the sea.
Coconuts scattered here and there along the beach.
A tropical rain shower like a veal in the horizon.
Turquoise waters with colorful coral reefs.
Warm soothing waters.
Countless oysters with hidden pearls.
The glimmer of abalone shells in the sand.
A conch shell being blown by a native dancer.
The twinkling flames of tiki torches which line the beach.
The gentle sea breeze which caresses the skin of your face.
Over the water bungalows with outrigger canoes.
Spinner dolphins leaping in the distance.
Large red and iridescent blue crabs hiding in the coral rocks.
The glow of amber colored molten lava flowing into the sea.
The clear night sky with countless stars and a large full moon rising over the forest covered hilltops.
Native dancers with grass skirts and tiara flowers behind their ears.
Floral wreaths and garlands adorning your head and chest.
Brightly colored sea glass like jewels shimmering in the sand.
Seals and sea lions playing in the surf.
Cabana huts with cushions and drapes.
Large banyan trees with sloths and nightingales.
White pelicans and terns flying over the golden sunset.
Small island atolls popping up here and there with a single palm adorning its crest.
Falling asleep to the sound of distant waves crashing on the outer reef.
Just enjoy drifting off to sleep in this beautiful tropical paradise.
Just releasing and letting go.
Breathing in the bliss of sleep.
Breathing out the bliss of sleep.
Mentally breathe in through the right nostril,
Out through the left.
In through the left and out through the right.
Again mentally alternate the flow of the breath between the nostrils.
Breathing in through the right,
Out through the left.
In through the left and out through the right.
Begin counting the breaths backwards from 72 in the following manner.
In through the right 72 out through the left 72 in through the left 72 out through the right 72.
In through the right 71,
Out through the left 71,
In through the left 71,
Out through the right 71,
And continue with the natural rhythm and flow of the breath.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
If you should lose count or come to zero,
Return to 72 and continue.
Thank you.
Thank you.
