Blissful Sleep - Yoga Nidra Medley | No Music

End insomnia and night-time worry with this 8-hour Yoga Nidra Sleep Journey. Designed to help transition from a busy "midnight mind" into deep, healing rest. Gently loops & repeats throughout the night.

Release into deep sleep, or drift in and out of the restorative rest of Yoga Nidra. Both offer profound restoration.

Yoga Nidra meditation provides innate healing beyond sleep itself. If you’re intrigued to learn more, please explore Julie’s Insight Timer course, Yoga Nidra: Your Sleep Solution

Timestamps
00:43 —Nidra 1: Night Night
46:52 —Nidra 2: Conscious Rest
01:12:05 —Nidra 3: All Is Well
01:30:45 —Nidra 4: Night Night
02:14:10 —Nidra 5: Conscious Rest
02:38:52 —Nidra 6: All Is Well
02:56:00 —Affirmations for Relaxation
03:19:40 —Affirmations for Sleep
04:11:40 —Nidra 7: Night Night
04:55:05 —Nidra 8: Conscious Rest
05:20:00 —Nidra 9: All Is Well
05:37:30 —Nidra 10: Conscious Rest
06:02:00 —Nidra 11: All Is Well
06:19:50 —Nidra 12: Night Night
07:02:25 —Affirmations for Sleep

Transcript

Welcome to Night-Night Yoga Nidra or Yoga Nidra for Deep Sleep. Although Yoga Nidra is traditionally done in a gently aware and awake state of meditation during which great clarity arises, Many people also find comfort in Yoga Nidra as a soothing way to fall asleep. That's what this particular meditation is with no bell at the end so that if you drift off to sleep you won't be disturbed. Even if you don't fall asleep, This type of meditation can be more replenishing than sleep itself. Now make yourself comfortable lying down or seated. Yoga Nidra is usually done lying on your back but go ahead and choose a position that is comfortable for you to drift off to sleep. Close your eyes if that feels right for you. Now gently shrug your shoulders up towards your ears and then release the shoulders. As you slowly inhale through the nose begin to turn your head slowly to the left, A slight pause and as you exhale bring your head back to centre. Other side. Slowly inhale through the nose turning your head to the right a slight pause and as you exhale bring your head gently back to centre. Notice any areas of discomfort now. Is there tension somewhere in the body? Perhaps that tension can begin to soften a little. Take your time through three easy breaths. Now you'll hear me guide you to tense the muscles and hold that tension while you also hold the breath for just a few seconds and then you'll let the exhale be a whisper sigh all the way out of the mouth as you also release the tension of the muscles. Let's begin. Breathe in slowly through the nose as you tense just the muscles of the hands and the arms. Tight fists, Strong arms, Conscious maximum tension in the muscles, Hold the breath, Hold the muscles and then open the mouth slightly to breathe out slowly letting go of the hold on the muscles, Relaxing the muscles. Take a few regular easy breaths in between, In and out of the nose. And then again this time tensing the feet and the legs. So breathe in through the nose as you tense and scrunch the toes, Squeeze the leg muscles, Hold the breath, Tense the calves, The thighs, The buttocks, Hold, Feel the muscles and then open the mouth slightly as you breathe out letting go, Softening the muscles. Take a few easy breaths in and out without tensing. A third time now, This time perhaps the whole body. Take a slow and easy breath in and tighten and squeeze all the muscles in the body. Make fists with your hands, Tense your arms, Legs, Buttocks, Abdominal muscles, Your face, Everything tight, Tight, Tight, Conscious maximum tension in the muscles and as you exhale release all the tension in the body. Regular breathing, Easy breaths and notice how you feel. Make yourself 100% comfortable now, Make any adjustments to how you're positioned, So comfortable that it becomes easy to remain still. Soften and begin to settle into that stillness. Begin to let go of your day, Your night, Let go of trying to do anything specific right now, Let go of any expectations. Allow yourself to be in a receptive state of simply being. And at any time if you find thoughts of the future or the past appear during the meditation, That's perfectly normal. Notice when that happens and then simply come back to following the words of the meditation, Almost as if you were listening to a bedtime story. Bring awareness now to the sounds that may be around you, Perhaps from outside or any sounds close by. Observe sound, Following one sound to the next. If you are somewhere very quiet then notice the lack of obvious sound and perhaps tune in to the more subtle sounds or sensations of the body, Just listen. And notice if your mind gives a name or a label to each sound and see if you can begin to drop any personal reaction or labeling of the sounds and simply receive each sound as sound waves or vibrations reaching the ears. The mind may drift away from this awareness of sound and you simply notice you've drifted away. Keep giving the mind one point of gentle focus now, Awareness of sound, Awareness of silence too. And letting go of that awareness of sound now as it's time to state an intention or sankalpa, Which means your resolve. For this meditation the intention is deep and peaceful sleep, So I would suggest I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. If you prefer to use different words, A positive statement in the present tense, Please do that. As you silently and mindfully repeat your intention several times now with a calm certainty and with trust, I sleep soundly and deeply into this night. Take your time. And now you'll take a journey of awareness through the physical body, Sensing each part of the body without moving anything, Without even trying to relax the body. All you're doing is landing your awareness on each part when you hear it mentioned, Sensing where it is and then mentally moving to the next part when you hear the cue. You may note any sensations, Scanning the body for any kinds of obvious sensations. There may be parts of the body that are more relaxed than other parts, Just noticing sensations without having to change anything. A mindful curiosity of what is already present. If you like, You can imagine you are shining a soft light on each area when you hear it mentioned, Observing. Observing with non-attachment, Non-judgment. Being curious without looking to find anything specific. Start by placing your attention on the very top of your head and notice what you feel at the very top of the head. A soft light of awareness landing on the top of the head. And now feel your forehead. Notice how your forehead feels. Are you frowning slightly? Is there any tension here? And then your eyebrows and your eyes. Awareness of your eyes behind the eyelids, The muscles of the eyes. And down to your nose, Your cheeks. Aware of your mouth and your lower jaw. You may discover tension here. Perhaps the tension releases. And if the tension doesn't release right now, Simply notice what you're feeling in this moment. Perhaps softening the mouth into a gentle smile. Curious about your experience without having to control or change it in any way. Bring your attention now to feel your throat, The awareness of the throat center. A soft light of awareness. And then aware of your shoulders, Any tension in the shoulders. Sometimes just becoming aware of any tension may help the shoulders to naturally soften. If anything feels extremely tense, You could breathe gently and slowly, And perhaps that will help some release. And let your attention move slowly now down into your arms, Both arms, Left and right. Down to the elbows, The wrists. And down into your hands, Both hands, Left and right. The fingers, The thumbs. Any sensations in the hands. Awareness of temperature. Noticing any warmth or sense of coolness in the hands. Let your awareness move now back up the arms to the shoulders and up the neck to the back of your head. Feel the weight of your head. And the slight pressure of your head releasing into the pillow or the support behind you. And slowly down the back of the head as you feel each part of the back. Perhaps that gentle light as a zigzag movement slowly down the back as you sense the upper back. Then the middle back. Then the lower back to the very root of your spine. And as thoughts arise, Notice those thoughts too. Let them drift in and out and keep coming back to hear the words of this meditation. Now, Let your awareness land gently on the center of the chest, The heart center. Resting here on the heart center. You may feel the covers or the clothing touching your skin. Textures and weight. Of any material touching your skin. Sense the space surrounding the heart center, Whatever is here. And noticing how you feel from the inside, From within. And moving your awareness down now into the belly. Noticing how you feel from the inside. And into your pelvic area, Again, From the inside. And sense your right hip now, The right hip. Down into the right buttock. Any sensations, Whatever is there. And beginning to slowly circle your awareness around your right leg. Beginning with the right thigh. Down to the right knee. Around the lower leg, The right shin and calf. Right ankle. Right foot and the toes. Notice how some areas of the body are less obvious than others. And move your awareness across to your left hip now, Left hip. Left buttock, Any sensations. As you begin to slowly circle your awareness around your left leg. The left thigh. Left knee. Around the lower leg. Left shin and calf. And ankle. Down into the left foot and the toes. And now sense just the right side of the body, Just the right side. Right leg, Torso, Arm, Right side of the face. Let your awareness sweep very slowly up and down, Just the right side of the body and the face. And now just the left side of the body. Left leg, Left side of the torso. Left arm, Left side of the face. Let your awareness sweep very slowly up and down, Just the left side of the body and the face. Awareness of both sides together, Left and right together now. And feel the back of the body, Whole of the back of the body. Feel where your body connects with the bed or the support beneath you. And then feel the front of the body, The whole of the front of the body. Awareness now of the back and the front together. And bringing it all together as you broaden your awareness throughout the whole body. Feel the whole body at once. Resting. Peaceful. Whole body resting. And as you feel the stillness of your body, Imagine that you're able to step aside as if you were watching someone else lying here in the practice of deep sleep, Yoga nidra. As if you could see yourself from the outside, The overall outline of your body, How you are lying or sitting. Position of your legs and feet, Your arms and hands. Awareness into the physical body at ease, Resting, Breathing on its own. And being careful not to change the breathing in any way, Become aware of the natural rhythm of your breathing. Connecting here as you observe your body breathing. Sense the breath as it comes in and out in its own natural pattern. The air softly flowing in and out. Perhaps feeling a subtle rise and fall of the chest as the body breathes. For a little while, Let your mind rest on the gentle rise and fall of the breath. Follow the natural rhythm of your body breathing. If your mind wanders towards thoughts, Simply notice you're no longer observing the breath and gently draw the mind back to watching, Sensing, Feeling your body breathing. Every breath brings calm to my body. Every breath brings peace to my mind. You could count each breath backwards, Beginning at 27, Letting the breath happen first. And once it's happened, The count begins observing each breath. Breath comes in and out in its own rhythm, 27. Next breath in and out in its own rhythm, 26. And so on. Continue in this way, And if you lose count, That's perfectly normal, Start again at 27. If you get all the way down to one, Begin again at 27. Each breath happening in its own rhythm. Letting go of the counting now, Simply being with the ease of the body resting. And if later on you find yourself drawn into busy thoughts of the future or the past, You might want to resume this counting down again. For now, Awareness of how your breath has an energy to it. This breath as it naturally flows in and out is also your life force, Your life energy. Awareness of that energy as it flows constantly through your body, Awareness of your life force exactly as it is in this moment, However you sense that. Perceiving the breath as more than just air coming in and out, Sensing the breath as your energy. Be open to whatever sensations may arise. Tingling, Perhaps a warm feeling. If you like, You may imagine the breath takes on a color or a soft and gentle light as it flows in and out. Perhaps imagining that each breath coming in and out brings healing particles of light, Thousands of tiny specks of healing light flowing softly into the body with each breath. Perhaps a soft white light or gentle golden light. Energy gently humming or tingling through your body, Expanding beyond the act of breathing. As you imagine or feel your energy flowing, A healing light filling every part of the body, Shimmering gently, Clearing, Restoring the body, Flowing with the steady vitality through the entire body from external to internal. From internal to external. Entire body filled with light, A peaceful presence, Pure, Nourishing, Restoring the body, The mind, Replenishing the spirit. Bathe in that light, Resting in the awareness of your natural state of being. A sense of inner well-being deep within, Constant, Unwavering, Always there. A deep sense of quiet, Contentment, Peace, Inner stillness, Body resting, Mind releasing, Sleepy, Body resting, Mind releasing, Sleepy. I feel centered and quiet. I feel centered and quiet. I feel centered and quiet. Peaceful sleep awaits me now. Peaceful sleep awaits me now. My body relaxes and I'm ready for sleep. My body relaxes and I'm ready for sleep. My body relaxes and I'm ready for sleep. My body relaxes and I'm ready for sleep. My mind slows down. My mind slows down. My mind slows down. I am calm, Relaxed. And feeling sleepy. And feeling sleepy. Calm, Relaxed. And feeling sleepy. I embrace the peace of this moment. I embrace the peace of this moment. I embrace the peace of this moment. I sleep deeply and peacefully the whole night through. I sleep deeply and peacefully the whole night through. I sleep deeply and peacefully the whole night through. My dreams are happy and content. My dreams are happy and content. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. However you experience this yoga nidra, There's no way to do it wrong. Simply follow the meditation, Letting it lead you back to your natural state of stillness. I love the words from this poem by Mark Nepo about inner stillness. It makes me think of yoga nidra. In beautiful mystery, The extraordinary edge to everything is covered over with a current of speed and noise. The way beautiful stones are not quite seeable under the rush of the river's face. Only when we can still the river of the world do things become extraordinary and clear. I invite you now to experience the still and yet active river of yoga nidra. If your eyes are still open, Notice what is here right now, The space that you're in. The objects, The light, The colours. Beginning to come more into the present moment by connecting with the awareness of the here and now. Lower your eyelids as your gaze softens. Close your eyes if that feels right and notice the more subtle elements of your surroundings. Any sounds close by or sounds far away. Hear whatever is there without engaging with the sounds, Just observing. And in that observing, You're already deliberately focusing on the present moment. Notice how you feel physically, Emotionally, Your general mood. And what preoccupies your thoughts in this moment, Just noticing. Now if you're not 100% comfortable, Make some adjustments so that you'll find it easier to stay still for the rest of the meditation. You might enjoy a few slow and easy breaths now in and out of the nose. Let the breath come all the way down to the base of the belly. Take your time. Feel how each breath moves through the body. How the body responds to the breathing. With each exhale, Feel how the body can soften a bit, Releasing, Letting go. Feel yourself softening into your body as you relax a little. As the breath releases, The body can also release. As the body releases, The mind can also release into a quieter place. When you feel ready, Let go of the deliberate breathing. Remember, You can return to this steady, Deliberate breathing at any time to help anchor your mind to the present moment. It is time to introduce intention. If you're working with a particular intention statement or sankalpa, Feel free to use those words now, Silently repeating them. Or you may simply have the powerful intention of staying present for this meditation as you silently repeat a few times, I am present and aware. I am present and aware. Stay in the present moment of your meditation as you bring awareness to your body and the space it occupies. Aware of where your body touches, The support beneath you, The feet, The legs, The buttocks, The back. We'll begin a body scan now. A journey of awareness. Sensing each part as you're guided through the body. Not so much thinking about that area of the body, But starting to feel the area with more sensitivity. Start by placing your attention on the center point between the eyebrows. Notice how your forehead feels. Is there any tension here? Your eyes. The tiny muscles around the eyes. Feel behind the eyelids. Sense your nose, Your lips, Your cheeks, Your ears. Aware of your mouth and your lower jaw, There may be tension here. Perhaps the tension releases on its own simply by noticing it. You might soften the mouth into the beginnings of a gentle smile. And feel the effects of that. Bring a gentle focus to the hollow of the throat, The throat center. Place your attention briefly on your right ear. Right shoulder. Right elbow. Right wrist. Right hand. The palm of the hand, Any sensations here? Noticing the temperature of your hand. Right thumb. Index finger. Middle finger. Ring finger. Little finger. Right wrist. Right shoulder. Center of the throat. Left shoulder. Left elbow. Left wrist. Left hand. The palm of the hand. Any sensations here? Warmth. Coolness. The left thumb. Thumb. Index finger. Middle finger. Ring finger. Little finger. Left wrist. Left elbow. Left shoulder. Center of the throat. Let a gentle focus land on the center of the chest, The heart center. Sense the space surrounding the heart center. Notice how you feel from the inside, From within, Whatever is here. It's normal for thoughts or emotions to arise. Simply notice what is there without judgment and without following them into the future or the past. Let your thoughts and emotions be messengers. Observe them with impartial curiosity and keep returning again and again to the guided meditation. Move your focus down into the belly. Notice how you feel from the inside. Down into the lower belly, Below the belly button. Sense the right hip. Beginning with the right thigh, Circle your awareness around your right leg. Right knee. Around the lower leg. The right shin and calf. Right shoulder. Right foot. And all the toes on the right foot. Move your focus up the right leg and into the pelvis. Sense this area from inside. Any sensations. Whatever is already present. Sense the left hip. And all the toes on the right foot. Beginning with the left thigh, Circle your awareness around your left leg. To the left knee. Around the lower leg. Left shin and calf. Left ankle. Down into the left foot and all the toes on the left foot. Move your focus up the left leg and into the pelvis. Up into the belly. Heart center. The throat. And up to the ischium. Eyebrow center. Pause here. Sense the screen of the mind behind the forehead. Gently aware and awake. Observing. Bring it all together as you broaden your awareness throughout the whole body. Feel the whole body resting in this peaceful stillness. Gently aware and awake. Whole body resting. Aware of the body peacefully breathing. No effort. Letting your body breathe on its own. Wherever you feel your breath is most obvious, Feel the breath gently rise and fall like a wave. Observe each breath happening on its own. This breath, As it flows in and out in its own rhythm, Is your life force, Your life energy. Aware of that energy as it flows constantly through your body. Be open to whatever sensations may arise. A tingling. A warmth. That general sense of feeling alive. If you like, You may imagine your energy takes on a color or a soft light as it flows in and out and around your body. And how this conscious rest allows you to heal and replenish the body, The mind, The soul. Feel the life that you are, The life that energizes the body, However you sense that. Become aware of a steady, Inner bliss. Always and already within you. Bliss is who you really are. You're simply taking the time to tune into it. Going inward, As if you were tuning into a radio frequency of deep, Inner knowledge. Hear the question, What is my inner wisdom waiting to tell me? A gentle questioning, Ready for insight whenever that may happen. Tune in. Trust the inner guidance of this blissful space. For the next little while, Rest in this bliss body space, Where the body heals. A gentle place of curiosity and non-judgment. Rest in this stillness, Gently aware, Complete and whole. It is time for sankalpa, It is time to connect with your intention again. Placing each word slowly into all layers of your being, Repeat your intention silently, Slowly, Precisely. Perhaps the words, I am present and aware. I am present and aware. And notice how you feel. Gently, Gently, Beginning to come back, Come back slowly. The practice of yoga nidra is complete. Perhaps gently roll your head from side to side or slowly wriggle fingers and toes. Move in any way that feels good. Pausing to enjoy the after effects of yoga nidra. This is often a good time for insight or soul searching. Now or sometime after your meditation, You'll know what's right for you. May your meditation practice heighten your awareness of how you want to live your life for the benefit of you and for the benefit of others. Thank you for meditating with me. Yoga nidra is a guided meditation that takes us to a conscious sleep state. The body relaxes as if you were sleeping and the mind stays gently aware and awake. Lower your gaze slightly. Awareness of your environment. And if it feels right for you to go more inward, You can close your eyes now. And notice how you feel in this moment. If you're new to yoga nidra, There is no way to do this wrong. Simply follow the guided meditation, Almost as if you're listening to a story, Listening to the words. No need to know how or whether the meditation is working. Let go of any expectations and remain open to the experience. And now we'll take a few slow breaths in and out through the nose, If that's comfortable. Breathe in slowly. One, Two, Three. Exhale slowly. One, Two, Three. Again. Breathe in slowly. One, Two, Three. Exhale. One, Two, Three. Take your time. Do a few more easy, Slow breaths like that. Drawing the breath in and out of the body. No rush. And now sense your body, Your current state of being. And tell yourself that for this little while, You choose to remain still. If you're not comfortable, Make a few adjustments now to be perfectly comfortable so that you can be still. And become aware now of any sounds that reach your ears without seeking any particular sounds. Just letting sound come into your awareness. Sound vibrations reaching your ears. And take a few moments now to begin to welcome intention into your meditation. Is there something that you long for that would make a heartfelt difference in your life? Whatever rises naturally to the surface. There may be a sentence that describes that. For example, If you were anxious and wanted to feel less stressed, Your statement could be, All is well, Right here, Right now. All is well, Right here, Right now. All is well, Right here, Right now. The sentence is positive and in the present tense as if it were already true. Don't worry if your intention doesn't feel possible in this moment. Think of it as planting the seeds of intention into your subconscious mind. It's very soothing for your subconscious mind to receive these words, No matter how the thinking mind reacts to them. If an intention isn't quite coming together at the moment, That's okay, Let it go. And set the intention to simply enjoy this meditation. And silently, Mindfully, Repeat your intention several times, Slowly, Take your time. And releasing your intention now, As we take a journey of awareness through the body. As if you were shining a gentle light on each part of the body. When you hear it mentioned. Again, You're not looking for anything in particular. Your focus is just landing gently on each part of the body. It's okay if your awareness drifts away at any time during this meditation, That's fine. Simply come back and pick up wherever we are, Staying softly focused. We'll begin the body scan with the awareness of the right hand. Sense where your right hand is. Awareness landing on the right hand, Thumb, Fingers. And then right wrist. Right wrist. Right elbow. Right elbow. Right shoulder. Right shoulder. Right chest. Right chest. Right hip. Right hip. Right knee. Right knee. Right ankle. Right ankle. The right foot. Right foot. And now feel the whole of the right side of the body. The whole of the right side. Run your awareness slowly up and down the entire right side of the body. And now move your awareness over to the left hand. Sense the left hand, Thumb, Fingers. Left wrist. Left wrist. Left elbow. Left elbow. Left shoulder. Left shoulder. Left chest. Left chest. Left hip. Left hip. Left knee. Left knee. Left ankle. Left ankle. The left foot. Left foot. And now feel the whole of the left side of the body. The whole of the left side. Take your time. Awareness sweeping slowly up and down the entire left side of the body. And releasing that awareness. And sense your head. Feel your head now. Feel the back of the head. The weight of your head in this relaxed state. And sense your whole body. The whole body. The right. The left. The back of the body. The front. And as you rest here, With nothing to have to fix and nothing to have to do in this moment, Can you also notice a feeling of simply being? Perhaps a sense of well-being? Connect with whatever is there. Welcoming it as part of this experience. And notice how your body is gently breathing on its own without you having to control the breath in any way. A gentle rise and fall of the breath. Feel the natural rhythm of the body breathing. As thoughts appear, Notice them. And use that noticing to bring you back to simply sensing each breath. Breath comes in and out in its own time. Awareness of the body breathing. And into that place of inner quiet. Silently and slowly repeat your intention statement again several times. All is well. Right here. Right now. Or your intention. Stating that now. Planting the seeds of intention for this to be true. And letting go of that and becoming aware of where you are. Awareness of your environment. Awareness of any sounds. The physicality of your body. Aware of your body breathing. And in your own time, Whenever you're ready, Beginning to breathe more deeply. Beginning to slowly move and stretch in ways that feel good. Gently coming back when you're ready. Notice how you feel after the yoga nidra. Grateful for the time you gave yourself to connect within. Mentally giving thanks for all the good things in your life and for this moment. Sending good thoughts and wishes to your loved ones and to the world around you. May your meditation practice bring positive personal transformation. For you and for the benefit of others. Yoga nidra is usually done lying on your back. But go ahead and choose a position that is comfortable for you to drift off to sleep. Close your eyes if that feels right for you. Notice any areas of discomfort now. Is there tension somewhere in the body? Perhaps that tension can begin to soften a little. Take your time through three easy breaths now. Let the exhale be a whisper sigh all the way out of the mouth. As you also release the tension of the muscles. Easy breaths. And notice how you feel. Make yourself 100% comfortable now. Make any adjustments to how you're positioned. So comfortable that it becomes easy to remain still. Soften and begin to settle into that stillness. Allow yourself to be in a receptive state of simply being. And at any time if you find thoughts of the future or the past appear during the meditation, That's perfectly normal. Notice when that happens. And then simply come back to following the words of the meditation. Almost as if you were listening to a bedtime story. Bring awareness now to the sounds that may be around you. Perhaps from outside or any sounds close by. Observe sound. Following one sound to the next. If you are somewhere very quiet, Then notice the lack of obvious sound. And perhaps tune in to the more subtle sounds or sensations of the body. Just listen. And notice if your mind gives a name or a label to each sound. And see if you can begin to drop any personal reaction or labeling of the sounds. And simply receive each sound as sound waves or vibrations reaching the ears. The mind may drift away from this awareness of sound and you simply notice you've drifted away. Keep giving the mind one point of gentle focus now. Awareness of sound. Awareness of silence. Two. And letting go of that awareness of sound now. As it's time to state an intention or sankalpa, Which means your resolve. For this meditation, The intention is deep and peaceful sleep. So I would suggest I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. If you'd prefer to use different words, A positive statement in the present tense, Please do that. As you silently and mindfully repeat your intention several times now, With a calm certainty and with trust, I sleep soundly and deeply into this night. Take your time. And now you'll take a journey of awareness through the physical body, Sensing each part of the body without moving anything, Without even trying to relax the body. All you're doing is landing your awareness on each part when you hear it mentioned, Sensing where it is, And then mentally moving to the next part when you hear the cue. You may note any sensations, Scanning the body for any kinds of obvious sensations. There may be parts of the body that are more relaxed than other parts. Just noticing sensations without having to change anything. A mindful curiosity of what is already present. If you like, You can imagine you are shining a soft light on each area when you hear it mentioned. Observing. Observing with non-attachment, Non-judgment. Being curious without looking to find anything specific. Start by placing your attention on the very top of your head, And notice what you feel at the very top of the head. A soft light of awareness landing on the top of the head. And now feel your forehead. Notice how your forehead feels. Are you frowning slightly? Is there any tension here? And then your eyebrows and your eyes. Awareness of your eyes behind the eyelids, The muscles of the eyes. And down to your nose. Your cheeks. Aware of your mouth and your lower jaw. You may discover tension here. Perhaps the tension releases. And if the tension doesn't release right now, Simply notice what you're feeling in this moment. Perhaps softening the mouth into a gentle smile. Curious about your experience without having to control or change it in any way. Bring your attention now to feel your throat, The awareness of the throat center. A soft light of awareness. And then aware of your shoulders, Any tension in the shoulders. Sometimes just becoming aware of any tension may help the shoulders to naturally soften. If anything feels extremely tense, You could breathe gently and slowly, And perhaps that will help some release. And let your attention move slowly now down into your arms, Both arms, Left and right. Down to the elbows, The wrists. And down into your hands, Both hands, Left and right. The fingers, The thumbs. Any sensations in the hands. Awareness of temperature. Noticing any warmth or sense of coolness in the hands. Let your awareness move now back up the arms to the shoulders and up the neck to the back of your head. Feel the weight of your head. And the slight pressure of your head releasing into the pillow or the support behind you. And slowly down the back of the head as you feel each part of the back. Perhaps that gentle light as a zigzag movement slowly down the back as you sense the upper back. Then the middle back. Then the lower back to the very root of your spine. And as thoughts arise, Notice those thoughts too. Let them drift in and out and keep coming back to hear the words of this meditation. Now, Let your awareness land gently on the center of the chest, The heart center. Resting here on the heart center. You may feel the covers or the clothing touching your skin. Textures and weight. Of any material touching your skin. Sense the space surrounding the heart center, Whatever is here. And noticing how you feel from the inside, From within. And moving your awareness down now into the belly. Noticing how you feel from the inside. And into your pelvic area again from the inside. And sense your right hip now, The right hip. Down into the right buttock. Any sensations, Whatever is there. And beginning to slowly circle your awareness around your right leg, Beginning with the right thigh. Down to the right knee. Around the lower leg, The right shin and calf. Right ankle. Right foot and the toes. Notice how some areas of the body are less obvious than others. And move your awareness across to your left hip now, Left hip. Left buttock, Any sensations. As you begin to slowly circle your awareness around your left leg, The left thigh. Left knee. Around the lower leg. Left shin and calf. And ankle. Down into the left foot and the toes. And now sense just the right side of the body, Just the right side. Right leg, Torso, Arm, Right side of the face. Let your awareness sweep very slowly up and down just the right side of the body and the face. And now just the left side of the body. Left leg, Left side of the torso. Left arm, Left side of the face. Let your awareness sweep very slowly up and down just the left side of the body and the face. Awareness of both sides together, Left and right together now. And feel the back of the body, Whole of the back of the body. Feel where your body connects with the bed or the support beneath you. And then feel the front of the body, The whole of the front of the body. Awareness now of the back and the front together. And bringing it all together as you broaden your awareness throughout the whole body. Feel the whole body at once. Resting. Peaceful. Whole body resting. And as you feel the stillness of your body, Imagine that you're able to step aside as if you were watching someone else lying here in the practice of deep sleep, Yoga nidra. As if you could see yourself from the outside, The overall outline of your body, How you're lying or sitting. Position of your legs and feet, Your arms and hands. Awareness into the physical body at ease, Resting, Breathing on its own. And being careful not to change the breathing in any way, Become aware of the natural rhythm of your breathing. Connecting here as you observe your body breathing. Sense the breath as it comes in and out in its own natural pattern. The air softly flowing in and out. Perhaps feeling a subtle rise and fall of the chest as the body breathes. For a little while, Let your mind rest on the gentle rise and fall of the breath. Follow the natural rhythm of your body breathing. If your mind wanders towards thoughts, Simply notice you're no longer observing the breath and gently draw the mind back to watching, Sensing, Feeling your body breathing. Every breath brings calm to my body. Every breath brings peace to my mind. You could count each breath backwards, Beginning at 27, Letting the breath happen first. And once it's happened, The count begins observing each breath. Breath comes in and out in its own rhythm, 27. Next breath in and out in its own rhythm, 26. And so on. Continue in this way, And if you lose count, That's perfectly normal, Start again at 27. If you get all the way down to one, Begin again at 27. Each breath happening in its own rhythm. Letting go of the counting now, Simply being with the ease of the body resting. And if later on you find yourself drawn into busy thoughts of the future or the past, You might want to resume this counting down again. For now, Awareness of how your breath has ended, An energy to it. This breath as it naturally flows in and out is also your life force, Your life energy. Awareness of that energy as it flows constantly through your body, Awareness of your life force exactly as it is in this moment, However you sense that. Perceiving the breath as more than just air coming in and out, Sensing the breath as your energy. Be open to whatever sensations may arise, A tingling, Perhaps a warm feeling. If you like, You may imagine the breath takes on a color or a soft and gentle light as it flows in and out. Perhaps imagining that each breath coming in brings healing particles of light, Thousands of tiny specks of healing light flowing softly into the body with each breath. Perhaps a soft white light, A gentle golden light, Energy gently humming or tingling through your body, Expanding beyond the act of breathing. As you imagine or feel your energy flowing, A healing light filling every part of the body, Shimmering gently, Clearing, Restoring the body, Flowing with the steady vitality through the entire body, From external to internal, From internal to external, Entire body filled with light, A peaceful presence, Pure, Nourishing, Restoring the body, The mind, Replenishing the spirit. Bathe in that light, Resting in the awareness of your natural state of being, A sense of inner well-being deep within, Constant, Unwavering, Always there, A deep sense of quiet, Contentment, Peace, Inner stillness, Body resting, Mind releasing, Sleepy, Body resting, Mind releasing, Sleepy, I feel centered and quiet, I feel centered and quiet, I feel centered and quiet, Peaceful sleep awaits me now, Peaceful sleep awaits me now, Peaceful sleep awaits me now, My body relaxes and I'm ready for sleep, My body relaxes and I'm ready for sleep, My body relaxes and I'm ready for sleep, My mind slows down, My mind slows down, I am calm, Relaxed, And feeling sleepy, And feeling sleepy, I am calm, Relaxed, And feeling sleepy, I embrace the peace of this moment, I embrace the peace of this moment, I embrace the peace of this moment, I sleep deeply and peacefully the whole night, I sleep deeply and peacefully the whole night, I sleep deeply and peacefully the whole night, I sleep deeply and peacefully the whole night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I 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this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep 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a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Feel the breath gently rise and fall like a wave, Bring your awareness over to the left hand, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Sense the left hand, Thumb, Fingers, Feel the rise and fall of the breath, Feel the rise and fall of the breath, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the 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Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Feel the natural rhythm of the body breathing, Body resting, Mind releasing, Sleepy, Body resting, Mind releasing, Sleepy, I feel centered and quiet, I feel centered and quiet, I feel centered and quiet, I feel centered and quiet, Peaceful sleep awaits me now, Peaceful sleep awaits me now, Peaceful sleep awaits me now, Peaceful sleep awaits me now, Peaceful sleep awaits me now, Peaceful sleep awaits me now, My body relaxes and I'm ready for sleep, My body relaxes and I'm ready for sleep, My body relaxes and I'm ready for sleep, My body relaxes and I'm ready for sleep, My body relaxes and I'm ready for sleep, My mind slows down, My mind slows down, My mind slows down, My mind slows down, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I am calm, Relaxed, I sleep deeply and peacefully the whole night through. My dreams are happy and content. My dreams are happy and content. My dreams are happy and content. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. Bring your attention now to feel your throat. Bring your attention now to feel your throat. The awareness of the throat center. A soft light of awareness. A soft light of awareness. And then aware of your shoulders. Any tension in the shoulders. Any tension in the shoulders. Sometimes just becoming aware of any tension may help the shoulders to naturally soften. Sometimes just becoming aware of any tension may help the shoulders to naturally soften. Sometimes just becoming aware of any tension may help the shoulders to naturally soften. If anything feels extremely tense, If anything feels extremely tense, You could breathe gently and slowly. You could breathe gently and slowly. And perhaps that will help some release. And let your attention move slowly now down into your arms. And let your attention move slowly now down into your arms. And let your attention move slowly now down into your arms. Both arms. Left and right. Down to the elbows. The wrists. And down into your hands. Both hands. Left and right. The fingers. The thumbs. Any sensations in the hands. Awareness of temperature. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. Noticing any warmth or sense of coolness in the hands. 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Noticing any warmth or sense of coolness in the hands. Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Intention Tune in. Trust the inner guidance of this blissful space. For the next little while, Rest in this bliss body space, Where the body heals. A gentle place of curiosity and non-judgement. Rest in this stillness, Gently aware, Complete and whole. It is time for sankalpa, It is time to connect with your intention again. Placing each word slowly into all layers of your being, Repeat your intention silently, Slowly, Precisely. Perhaps the words I am present and aware. I am present and aware. And notice how you feel. Gently, Gently, Beginning to come back, Come back slowly. The practice of yoga nidra is complete. Perhaps gently roll your head from side to side or slowly wriggle fingers and toes. Move in any way that feels good. Pausing to enjoy the after effects of yoga nidra. This is often a good time for insight or soul searching. Now or sometime after your meditation, You'll know what's right for you. May your meditation practice heighten your awareness of how you want to live your life for the benefit of you and for the benefit of others. Thank you for meditating with me. Yoga nidra is a guided meditation that takes us to a conscious sleep state. The body relaxes as if you were sleeping and the mind stays gently aware and awake. Lower your gaze slightly, Awareness of your environment and if it feels right for you to go more inward, You can close your eyes now and notice how you feel in this moment. If you're new to yoga nidra, There is no way to do this wrong. Simply follow the guided meditation almost as if you're listening to a story, Listening to the words. No need to know how or whether the meditation is working. Let go of any expectations and remain open to the experience. And now we'll take a few slow breaths in and out through the nose if that's comfortable. Inhale. Breathe in slowly. One. Two. Three. Exhale slowly. One. Two. Three. Again. Breathe in slowly. One. Two. Three. Exhale. One. Two. Three. Take your time. Do a few more easy slow breaths like that. Drawing the breath in and out of the body. No rush. And now sense your body, Your current state of being and tell yourself that for this little while you choose to remain still. If you're not comfortable, Make a few adjustments now to be perfectly comfortable so that you can be still. And become aware now of any sounds that reach your ears without seeking any particular sounds. Just letting sound come into your awareness. Sound vibrations reaching your ears. And take a few moments now to begin to welcome intention into your meditation. Is there something that you long for that would make a heartfelt difference in your life? Whatever rises naturally to the surface. There may be a sentence that describes that. For example, If you were anxious and wanted to feel less stressed, Your statement could be all is well right here right now. All is well right here right now. The sentence is positive and in the present tense as if it were already true. Don't worry if your intention doesn't feel possible in this moment. Think of it as planting the seeds of intention into your subconscious mind. It's very soothing for your subconscious mind to receive these words no matter how the thinking mind reacts to them. If an intention isn't quite coming together at the moment, That's okay. Let it go. And set the intention to simply enjoy this meditation. Silently, Mindfully, Repeat your intention several times. Slowly, Take your time. And releasing your intention now as we take a journey of awareness through the body as if you were shining a gentle light on each part of the body when you hear it mentioned. Again, When you're not looking for anything in particular, Your focus is just landing gently on each part of the body. It's okay if your awareness drifts away at any time during this meditation. That's fine. Simply come back and pick up wherever we are, Staying softly focused. We'll begin the body scan with the awareness of the right hand. Sense where your right hand is. Awareness landing on the right hand. Thumb. Fingers. And then right wrist. Right wrist. Right elbow. Right elbow. Right elbow. Right shoulder. Right shoulder. Right chest. Right chest. Right hip. Right hip. Right knee. Right knee. Right knee. The right foot. Right foot. And now feel the whole of the right side of the body. The whole of the right side. Run your awareness slowly up and down the entire right side of the body. Move your awareness over to the left hand. Sense the left hand. Thumb. Fingers. Left wrist. Left wrist. Left elbow. Left shoulder. Left shoulder. Left chest. Left chest. Left hip. Left hip. Left knee. Left knee. Left ankle. Left ankle. Left ankle. The left foot. Left foot. And now feel the whole of the left side of the body. The whole of the left side. Take your time. Awareness sweeping slowly up and down the entire left side of the body. And releasing that awareness. And sense your head. Feel your head now. Feel the back of the head. The weight of your head in this relaxed state. The weight. And sense your whole body. The whole body. The right. The left. The back of the body. The front. And as you rest here with nothing to have to fix and nothing to have to do in this moment. Can you also notice a feeling of simply being. Perhaps a sense of well-being. Connect with whatever is there. Welcoming it as part of this experience. And notice how your body is gently breathing on its own without you having to control the breath in any way. A gentle rise and fall of the breath. Feel the natural rhythm of the body breathing. As thoughts appear, Notice them. And use that noticing to bring you back to simply sensing each breath. Breath comes in and out in its own time. Awareness of the body breathing. And into that place of inner quiet. Silently and slowly repeat your intention statement again several times. All is well right here right now. Or your intention. Stating that now. Planting the seeds of intention for this to be true. And letting go of that and becoming aware of where you are. Awareness of your environment. Awareness of any sounds. The physicality of your body. Aware of your body breathing. And in your own time whenever you're ready beginning to breathe more deeply. Beginning to slowly move and stretch in ways that feel good. Gently coming back when you're ready. Notice how you feel after the yoga nidra. Grateful for the time you gave yourself to connect within. Mentally giving thanks for all the good things in your life and for this moment. Sending good thoughts and wishes to your loved ones and to the world around you. May your meditation practice bring positive personal transformation for you and for the benefit of others. Comfortable for your meditation. However you experience this yoga nidra, There's no way to do it wrong. Simply follow the meditation, Letting it lead you back to your natural state of stillness. I love the words from this poem by Mark Nepo about inner stillness. It makes me think of yoga nidra. In beautiful mystery, The extraordinary edge to everything is covered over with a current of speed and noise. The way beautiful stones are not quite seeable under the rush of the river's face. Only when we can still the river of the world, Do things become extraordinary and clear. I invite you now to experience the still and yet active river of yoga nidra. If your eyes are still open, Notice what is here right now. The space that you're in. The objects. The light. The colours. Beginning to come more into the present moment by connecting with the awareness of the here and now. Lower your eyelids as your gaze softens. Close your eyes if that feels right. And notice the more subtle elements of your surroundings. Any sounds close by. Or sounds far away. Hear whatever is there without engaging with the sounds, Just observing. And in that observing you're already deliberately focusing on the present moment. Notice how you feel physically, Emotionally. Your general mood. And what preoccupies your thoughts in this moment. Just noticing. Now if you're not 100% comfortable, Make some adjustments so that you'll find it easier to stay still for the rest of the meditation. You might enjoy a few slow and easy breaths now in and out of the nose. Let the breath come all the way down to the base of the belly. Take your time. Feel how each breath moves through the body. How the body responds to the breathing. With each exhale feel how the body can soften a bit, Releasing, Letting go. Feel yourself softening into your body as you relax a little. As the breath releases the body can also release. As the body releases the mind can also release into a quieter place. When you feel ready, Let go of the deliberate breathing. Remember you can return to this steady, Deliberate breathing at any time to help anchor your mind to the present moment. It is time to introduce intention. If you're working with a particular intention statement or sankalpa, Feel free to use those words now silently repeating them. Or you may simply have the powerful intention of staying present for this meditation as you silently repeat a few times, I am present and aware. I am present and aware. Stay in the present moment of your meditation as you bring awareness to your body and the space it occupies. Aware of where your body touches, The support beneath you, The feet, The legs, The buttocks, The back. We'll begin a body scan now. A journey of awareness. Sensing each part as you're guided through the body, Not so much thinking about that area of the body, But starting to feel the area with more sensitivity. Start by placing your attention on the centre point between the eyebrows. Notice how your forehead feels. Is there any tension here? Your eyes. The tiny muscles around the eyes. Feel behind the eyelids. Sense your nose. Your cheeks. Your ears. Aware of your mouth and your lower jaw. There may be tension here. Perhaps the tension releases on its own simply by noticing it. You might soften the mouth into the beginnings of a gentle smile. And feel the effects of that. Bring a gentle focus to the hollow of the throat, The throat centre. Place your attention briefly on your right shoulder. Right elbow. Right wrist. Right hand. The palm of the hand. Any sensations here? Noticing the temperature of your hand. Right thumb. Index finger. Middle finger. Ring finger. Little finger. Right wrist. Right shoulder. Centre of the throat. Left shoulder. Left elbow. Left wrist. Left hand. The palm of the hand. Any sensations here? Warmth. Coolness. The left thumb. Index finger. Middle finger. Ring finger. Little finger. Left wrist. Left elbow. Left shoulder. Centre of the throat. Let a gentle focus land on the centre of the chest, The heart centre. Sense the space surrounding the heart centre. Notice how you feel from the inside, From within, Whatever is here. It's normal for thoughts or emotions to arise. Simply notice what is there without judgement and without following them into the future or the past. Let your thoughts and emotions be messengers. Observe them with impartial curiosity and keep returning again and again to the guided meditation. Move your focus down into the belly. Notice how you feel from the inside. Down into the lower belly, Below the belly button. Sense the right hip. Beginning with the right thigh, Circle your awareness around your right leg. Right knee. Around the lower leg. The right shin and calf. Right ankle. Right foot. And all the toes on the right foot. Move your focus up the right leg and into the pelvis. Sense this area from inside. Any sensations, Whatever is already present. Sense the left hip. Beginning with the left thigh, Circle your awareness around your left leg. To the left knee. Around the lower leg. Left shin and calf. Left ankle. Down into the left foot and all the toes on the left foot. Move your focus up the left leg and into the pelvis. Up into the belly. Heart centre. The throat. And up to the eyebrow centre. Pause here. Pause here. Sense the screen of the mind behind the forehead. Gently aware and awake. Observing. Bring it all together as you broaden your awareness throughout the whole body. Feel the whole body resting in this peaceful stillness. Gently aware and awake. Whole body resting. Aware of the body peacefully breathing. No effort. Letting your body breathe on its own. Wherever you feel your breath is most obvious, Feel the breath gently rise and fall like a wave. Observe each breath happening on its own. This breath as it flows in and out in its own rhythm is your life force, Your life energy. Aware of that energy as it flows constantly through your body. Be open to whatever sensations may arise. A tingling. A warmth. That general sense of feeling alive. If you like, You may imagine your energy takes on a color or a soft light as it flows in and out and around your body. And how this conscious rest allows you to heal and replenish the body, The mind, The soul. Feel the life that you are. The life that energizes the body. However you sense that. Become aware of a steady inner bliss. Always and already within you. Bliss is who you really are. You're simply taking the time to tune into it. Going inward as if you were tuning into a radio frequency of deep inner knowledge. Hear the question. What is my inner wisdom waiting to tell me? A gentle questioning. Ready for insight whenever that may happen. Tune in. Trust the inner guidance of this blissful space. For the next little while, Rest in this bliss body space where the body heals. A gentle place of curiosity and non-judgment. Rest in this stillness. Gently aware, Complete and whole. It is time for sankalpa. It is time to connect with your intention again. Placing each word slowly into all layers of your being. Repeat your intention silently, Slowly, Precisely. Perhaps the words I am present and aware. I am present and aware. And notice how you feel. Gently, Gently, Beginning to come back. Come back slowly. The practice of yoga nidra is complete. Perhaps gently roll your head from side to side or slowly wriggle fingers and toes. Move in any way that feels good. Pausing to enjoy the after effects of yoga nidra. This is often a good time for insight or soul searching. Now or sometime after your meditation, You'll know what's right for you. May your meditation practice heighten your awareness of how you want to live your life for the benefit of you and for the benefit of others. Thank you for meditating with me. Yoga nidra is a guided meditation that takes us to a conscious sleep state. The body relaxes as if you were sleeping and the mind stays gently aware and awake. Lower your gaze slightly. Awareness of your environment. And if it feels right for you to go more inward, You can close your eyes now. And notice how you feel in this moment. If you're new to yoga nidra, There is no way to do this wrong. Simply follow the guided meditation almost as if you're listening to a story, Listening to the words. No need to know how or whether the meditation is working. Let go of any expectations and remain open to the experience. And now we'll take a few slow breaths in and out through the nose if that's comfortable. Breathe in slowly. 1, 2, 3. Exhale slowly. 1, 2, 3. Again. Breathe in slowly. 1, 2, 3. Exhale. 1, 2, 3. Take your time. Do a few more easy slow breaths like that. Drawing the breath in and out of the body. No rush. And now sense your body, Your current state of being. And tell yourself that for this little while you choose to remain still. If you're not comfortable, Make a few adjustments now to be perfectly comfortable so that you can be still. And become aware now of any sounds that reach your ears without seeking any particular sounds. Just letting sound come into your awareness. Sound vibrations reaching your ears. And take a few moments now to begin to welcome intention into your meditation. Is there something that you long for that would make a heartfelt difference in your life? Whatever arises naturally to the surface. There may be a sentence that describes that. For example, If you were anxious and wanted to feel less stressed your statement could be all is well right here right now. All is well right here right now. The sentence is positive and in the present tense as if it were already true. Don't worry if your intention doesn't feel possible in this moment. Think of it as planting the seeds of intention into your subconscious mind. It's very soothing for your subconscious mind to receive these words no matter how the thinking mind reacts to them. If an intention isn't quite coming together at the moment, That's okay, Let it go. And set the intention to simply enjoy this meditation. Silently, Mindfully, Repeat your intention several times. Slowly, Take your time. And releasing your intention now as we take a journey of awareness through the body as if you were shining a gentle light on each part of the body when you hear it mentioned. Again, You're not looking for anything in particular. Your focus is just landing gently on each part of the body. It's okay if your awareness drifts away at any time during this meditation. That's fine. Simply come back and pick up wherever we are. Staying softly focused. We'll begin the body scan with the awareness of the right hand. Sense where your right hand is. Awareness landing on the right hand, Thumb, Fingers. And then right wrist. Right wrist. Right elbow. Right elbow. Right shoulder. Right shoulder. Right chest. Right chest. Right hip. Right hip. Right hip. Right knee. Right knee. Right ankle. Right ankle. And now feel the whole of the right side of the body. The whole of the right side. Run your awareness slowly up and down the entire right side of the body. Now move your awareness over to the left hand. Sense the left hand, Thumb, Fingers. Left wrist. Left wrist. Left elbow. Left elbow. Left shoulder. Left shoulder. Left chest. Left chest. Left hip. Left hip. Left knee. Left knee. Left ankle. Left ankle. The left foot. Left foot. And now feel the whole of the left side of the body. The whole of the left side. Take your time. Awareness sweeping slowly up and down the entire left side of the body. And releasing that awareness. And sense your head. Feel your head now. Now feel the back of the head. The weight of your head in this relaxed state. And sense your whole body. The whole body. The right. The left. The back of the body. The knee. The front. And as you rest here with nothing to have to fix and nothing to have to do in this moment can you also notice a feeling of simply being? Perhaps a sense of well-being? Connect with whatever is there, Welcoming it as part of this experience. And notice how your body is gently breathing on its own without you having to control the breath in any way. A gentle rise and fall of the breath. Feel the natural rhythm of the body breathing. As thoughts appear notice them. And use that noticing to bring you back to simply sensing each breath. Breath comes in and out in its own time. Awareness of the body breathing. And into that place of inner quiet silently and slowly repeat your intention statement again several times. All is well right here right now. Or your intention. Stating that now. Planting the seeds of intention for this to be true. And letting go of that and becoming aware of where you are. Awareness of your environment. Awareness of any sounds. The physicality of your body. Aware of your body breathing. And in your own time whenever you're ready beginning to breathe more deeply. Beginning to slowly move and stretch in ways that feel good. Gently coming back when you're ready. Notice how you feel after the yoga nidra. Grateful for the time you gave yourself to connect within. Mentally giving thanks for all the good things in your life and for this moment. Sending good thoughts and wishes to your loved ones and to the world around you. May your meditation practice bring positive personal transformation for you and for the benefit of others. Take your time through three easy breaths now. Let the exhale be a whisper sigh all the way out of the mouth. Easy breaths. Allow yourself to be in a receptive state of simply being. And at any time if you find thoughts of the future or the past appear during the meditation that's perfectly normal. Notice when that happens. And then simply come back to following the words of the meditation almost as if you were listening to a bedtime story. Bring awareness now to the sounds that may be around you. Perhaps from outside or any sounds close by. Observe sound. Following one sound to the next. If you are somewhere very quiet then notice the lack of obvious sound. And perhaps tune in to the more subtle sounds or sensations of the body. Just listen. And notice if your mind gives a name or a label to each sound. And see if you can begin to drop any personal reaction or labeling of the sounds. And simply receive each sound as sound waves or vibrations reaching the ears. The mind may drift away from this awareness of sound and you simply notice you've drifted away. Keep giving the mind one point of gentle focus now. Awareness of sound. Awareness of silence too. And letting go of that awareness of sound now. As it's time to state an intention or sankalpa, Which means your resolve. For this meditation the intention is deep and peaceful sleep. So I would suggest I sleep soundly and deeply into this night. I sleep soundly and deeply into this night. If you prefer to use different words, A positive statement in the present tense, Please do that. As you silently and mindfully repeat your intention several times now with a calm certainty and with trust I sleep soundly and deeply into this night. Take your time. And now you'll take a journey of awareness through the physical body, Sensing each part of the body without moving anything, Without even trying to relax the body. All you're doing is landing your awareness on each part when you hear it mentioned. Sensing where it is and then mentally moving to the next part when you hear the cue. You may note any sensations, Scanning the body for any kinds of obvious sensations. There may be parts of the body that are more relaxed than other parts. Just noticing sensations without having to change anything. A mindful curiosity of what is already present. If you like, You can imagine you are shining a soft light on each area when you hear it mentioned. Observing. Observing with non-attachment, Non-judgment. Being curious without looking to find anything specific. Start by placing your attention on the very top of your head and notice what you feel at the very top of the head. A soft light of awareness landing on the top of the head. And now feel your forehead. Notice how your forehead feels. Are you frowning slightly? Is there any tension here? And then your eyebrows and your eyes. Awareness of your eyes behind the eyelids, The muscles of the eyes. Down to your nose. Your cheeks. Aware of your mouth and your lower jaw. You may discover tension here. Perhaps the tension releases. And if the tension doesn't release right now, Simply notice what you're feeling in this moment. Perhaps softening the mouth into a gentle smile. Curious about your experience without having to control or change it in any way. Bring your attention now to feel your throat, The awareness of the throat centre. A soft light of awareness. And then aware of your shoulders. Any tension in the shoulders. Sometimes just becoming aware of any tension may help the shoulders to naturally soften. If anything feels extremely tense you could breathe gently and slowly and perhaps that will help some release. And let your attention move slowly now down into your arms, Both arms, Left and right. Down to the elbows. The wrists. And down into your hands, Both hands, Left and right. The fingers, The thumbs. Any sensations in the hands. Awareness of temperature. Noticing any warmth or sense of coolness in the hands. And let your awareness move now back up the arms to the shoulders and up the neck to the back of your head. Feel the weight of your head. And the slight pressure of your head releasing into the pillow or the support behind you. And slowly down the back of the head as you feel each part of the back. Perhaps that gentle light as a zig-zag movement slowly down the back as you sense the upper back. Then the middle back. Then the lower back to the very root of your spine. And as thoughts arise notice those thoughts too. Let them drift in and out and keep coming back to hear the words of this meditation. Now let your awareness land gently on the centre of the chest, The heart centre. Resting here on the heart centre. You may feel the covers or the clothing touching your skin. Textures and weight of any material touching your skin. Sense the space surrounding the heart centre, Whatever is here. And noticing how you feel from the inside from within. And moving your awareness down now into the belly. Noticing how you feel from the inside. And into your pelvic area again from the inside. And sense your right hip now, The right hip. Down into the right buttock. Any sensations, Whatever is there. And beginning to slowly circle your awareness around your right leg. Beginning with the right thigh. Down to the right knee. Around the lower leg, The right shin and calf. Right ankle. Right foot and the toes. Notice how some areas of the body are less obvious than others. And move your awareness across to your left hip now, Left hip. Left buttock. Any sensations. As you begin to slowly circle your awareness around your left leg, The left thigh. Left knee. Around the lower leg. Left shin and calf. And ankle. Down into the left foot and the toes. And now sense just the right side of the body. Just the right side. Right leg. Torso. Arm. Right side of the face. Let your awareness sweep very slowly up and down, Just the right side of the body and the face. And now just the left side of the body. Left leg. Left side of the torso. Left arm. Left side of the face. Let your awareness sweep very slowly up and down, Just the left side of the body and the face. Awareness of both sides together, Left and right together now. And feel the back of the body, Whole of the back of the body. Feel where your body connects with the bed or the support beneath you. And then feel the front of the body. The whole of the front of the body. Awareness now of the back and the front together. And bringing it all together as you broaden your awareness throughout the whole body. Feel the whole body at once. Resting. Peaceful. Whole body resting. And as you feel the stillness of your body, Imagine that you're able to step aside as if you were watching someone else lying here in the practice of deep sleep, Yoga nidra. As if you could see yourself from the outside, The overall outline of your body, How you are lying or sitting. Position of your legs and feet, Your arms and hands. Awareness into the physical body at ease, Resting, Breathing on its own. Being careful not to change the breathing in any way, Become aware of the natural rhythm of your breathing. Connecting here as you observe your body breathing. Sensing the breath as it comes in and out in its own natural pattern. The air softly flowing in and out. Perhaps feeling a subtle rise and fall of the chest as the body breathes. For a little while, Let your mind rest on the gentle rise and fall of the breath. Follow the natural rhythm of your body breathing. If your mind wanders towards thoughts, Simply notice you're no longer observing the breath and gently draw the mind back to watching, Sensing, Feeling your body breathing. Every breath brings calm to my body. Every breath brings peace to my mind. You could count each breath backwards, Beginning at 27, Letting the breath happen first, And once it's happened, The count begins observing each breath. Breath comes in and out in its own rhythm, 27. Next breath, In and out in its own rhythm, 26. And so on. Continue in this way, And if you lose count, That's perfectly normal, Start again at 27. If you get all the way down to one, Begin again at 27. Each breath happening in its own rhythm. Letting go of the counting now, Simply being with the ease of the body resting. And if later on you find yourself drawn into busy thoughts of the future or the past, You might want to resume this counting down again. For now, Awareness of how your breath has an energy to it. This breath as it naturally flows in and out is also your life force, Your life energy. Awareness of that energy as it flows constantly through your body, Awareness of your life force, Exactly as it is in this moment, However you sense that. Perceiving the breath as more than just air coming in and out, Sensing the breath as your energy. Be open to whatever sensations may arise, A tingling, Perhaps a warm feeling. If you like, You may imagine the breath takes on a color or a soft and gentle light as it flows in and out. Perhaps imagining that each breath coming in brings healing particles of light, Thousands of tiny specks of healing light flowing softly into the body with each breath. Perhaps a soft white light or gentle golden light. Energy gently humming or tingling through your body, Expanding beyond the act of breathing. As you imagine or feel your energy flowing, A healing light filling every part of the body, Shimmering gently, Clearing, Restoring the body, Flowing with a steady vitality through the entire body from external to internal, From internal to external, Entire body filled with light, A peaceful presence, Pure, Nourishing, Restoring the body the body the mind, Replenishing the spirit, Bathe in that light, Resting in the awareness of your natural state of being, A sense of inner well-being deep within, Unwavering, Always there, A deep sense of quiet, Contentment, Peace, Inner stillness, Body resting, Mind releasing, Sleepy, Body resting, Mind releasing, Resting, Sleepy, I feel centered and quiet, I feel centered and quiet, I feel centered and quiet, I feel centered and quiet, Peaceful sleep awaits me now, Peaceful sleep awaits me now, Peaceful sleep awaits me now, My body relaxes and I'm ready for sleep, My body relaxes and I'm ready for sleep, My body relaxes and I'm ready for sleep, And I'm ready for sleep, My mind slows down, My mind slows down, My mind slows down, I'm calm, Relaxed and feeling sleepy, Calm, Relaxed and feeling sleepy, I am calm, Relaxed and feeling sleepy, I embrace the peace of this moment, I embrace the peace of this moment, I embrace the peace of this moment, I sleep deeply and peacefully the whole night through, I sleep deeply and peacefully the whole night through, I sleep deeply and peacefully the whole night through, My dreams are happy and content, My dreams are happy and content, My dreams are happy and content, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, I sleep soundly and deeply into this night, Awareness into the physical body at ease, Resting, Breathing on its own, Become aware of the natural rhythm of your breathing, Connecting here as you observe your body breathing, Sense the breath as it comes in and out in its own natural pattern, The air softly flowing in and out, Perhaps feeling a subtle rise and fall of the chest as the body breathes, For a little while let your mind rest on the gentle rise and fall of the breath, Follow the natural rhythm of your body breathing, Every breath brings calm to my body, Every breath brings peace to my mind, You could count each breath backwards beginning at 27, Letting the breath happen first, And once it's happened the count begins observing each breath, Breath comes in and out in its own rhythm, 27, Next breath in and out in its own rhythm, 26, And so on, Continue in this way and if you lose count that's perfectly normal, Start again at 27, If you get all the way down to 1, Begin again at 27, Each breath happening in its own rhythm, Letting go of the counting now, Simply being with the ease of the body resting, And if later on you find yourself drawn into busy thoughts of the future or the past you might want to resume this counting down again, For now awareness of how your breath has an energy to it, This breath as it naturally flows in and out is also your life force, Your life energy, Awareness of that energy as it flows constantly through your body, Awareness of your life force exactly as it is in this moment however you sense that, Perceiving the breath as more than just air coming in and out, Sensing the breath as your energy, Be open to whatever sensations may arise, Tingling, Perhaps a warm feeling, If you like you may imagine the breath takes on a colour or a soft and gentle light as it flows in and out, Perhaps imagining that each breath coming in brings healing particles of light, Thousands of tiny specks of healing light flowing softly into the body with each breath perhaps a soft white light or gentle golden light energy gently humming or tingling through your body expanding beyond the act of breathing as you imagine or feel your energy flowing, A healing light filling every part of the body shimmering gently clearing restoring the body flowing with the steady vitality through the entire body from external to internal from internal to external entire body filled with light a peaceful presence pure nourishing restoring the body the mind replenishing the spirit bathe in that light resting in the awareness of your natural state of being a sense of inner well-being deep within constant unwavering always there a deep sense of quiet contentment peace inner stillness body resting mind releasing resting body resting mind releasing sleepy I feel centered and quiet I feel centered and quiet I feel centered and quiet peaceful sleep awaits me now peaceful sleep awaits me now peaceful sleep awaits me now my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my mind slows down my mind slows down my mind slows down I am calm relaxed and feeling sleepy I am calm relaxed and feeling sleepy I am calm I embrace the peace of this moment of this moment I embrace the peace of this moment I embrace the peace of this moment I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through my dreams are happy and content and content and content my dreams are happy and content and content I sleep soundly and deeply into this night I sleep soundly and deeply into this night I sleep soundly and deeply into this night inner stillness body resting body resting mind releasing sleepy body resting mind releasing sleepy I feel centered and quiet I feel centered and quiet I feel centered and quiet peaceful sleep awaits me now peaceful sleep awaits me now peaceful sleep awaits me now my body relaxes and I'm ready for sleep my body relaxes and I'm ready and I'm ready for sleep my body relaxes and I'm ready for sleep my mind slows down my mind slows down my mind slows down I am calm relaxed and feeling sleepy and feeling sleepy and feeling sleepy I embrace the peace of this moment I embrace the peace of this moment I embrace the peace of this moment I sleep deeply and peacefully the whole night through I sleep deeply and peacefully and peacefully the whole night through I sleep deeply and peacefully the whole night through my dreams are happy and content my dreams are happy and content my dreams are happy and content I sleep soundly and deeply into this night I sleep soundly and deeply and deeply into this night I sleep soundly and deeply into this night inner stillness body resting mind releasing sleepy body resting mind releasing sleepy I feel centered and quiet I feel centered and quiet I feel centered and quiet peaceful sleep awaits me now peaceful sleep awaits me now peaceful sleep awaits me now my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my mind slows down my mind slows down my mind slows down I am calm relaxed and feeling sleepy and feeling sleepy I am calm relaxed and feeling sleepy I embrace the peace of this moment I embrace the peace of this moment I embrace the peace of this moment I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through my dreams are happy and content my dreams are happy and content my dreams are happy and content I sleep soundly and deeply into this night I sleep soundly and deeply into this night I sleep soundly and deeply into this night inner stillness body resting mind releasing sleepy body resting mind releasing sleepy I feel centered and quiet I feel centered and quiet I feel centered and quiet peaceful sleep awaits me now peaceful sleep awaits me now peaceful sleep awaits me now my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my mind slows down my mind slows down my mind slows down I am calm I am calm relaxed and feeling sleepy and feeling sleepy I embrace the peace of this moment I embrace the peace of this moment I embrace the peace of this moment I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through my dreams are happy and content my dreams are happy and content my dreams are happy and content I sleep soundly and deeply into this night I sleep soundly and deeply into this night I sleep soundly and deeply into this night inner stillness body resting mind releasing sleepy body resting mind releasing sleepy I feel centered and quiet I feel centered and quiet I feel centered and quiet peaceful sleep awaits me now peaceful sleep awaits me now peaceful sleep awaits me now my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my body relaxes my mind slows down my mind slows down my mind slows down my mind and feeling sleepy I am calm relax and feeling sleepy I embrace the peace of this moment I embrace the peace of this moment I embrace the peace of this moment I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through my dreams are happy and content my dreams are happy and content my dreams are happy and content I sleep soundly and deeply into this night I sleep soundly and deeply into this night I sleep soundly and deeply into this night inner stillness body resting mind releasing sleepy body resting mind releasing sleepy I feel centered and quiet I feel centered and quiet I feel centered and quiet peaceful sleep awaits me now peaceful sleep awaits me now peaceful sleep awaits me now my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep my body relaxes and I'm ready for sleep and I'm ready for sleep my mind slows down my mind slows down my mind slows down I am calm relaxed and feeling sleepy I am calm relaxed and feeling sleepy I am calm relaxed and feeling sleepy I embrace the peace of this moment I embrace the peace of this moment I embrace the peace of this moment I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through I sleep deeply and peacefully the whole night through my dreams are happy and content my dreams are happy and content my dreams are happy and content I sleep soundly and deeply into this night I sleep soundly and deeply into this night I sleep soundly and deeply into this night I sleep soundly and deeply into this night I sleep soundly and deeply into this night

Reviews

Thank you! This helped me a lot during a night where nightmares made sleep difficult and I kept waking up. I just surrendered back to your guidance and would fall asleep again. Thank you for putting together this compilation for those nights where just one doesn’t cut it