Welcome to this Yoga Nidra White Light Sleep Meditation.
Find a place where you can fall asleep.
And once you find that place where you can fall asleep,
Gently and naturally close your eyes.
And during the practice of Yoga Nidra,
It's best to keep your body straight,
Lying down on your back,
Palms either facing up to the ceiling or down,
Shoulders relaxed,
Feet hip distance apart,
Lengthening the neck so your forehead is higher,
So your neck is long and your body is long.
Feel the points of the body contacting your bed or the couch or the floor.
And start to feel heavier and heavier.
This practice of Yoga Nidra will help you fall asleep.
Yoga Nidra offers tools to fall asleep naturally.
I invite you to come with me on a sleep journey.
And I wonder if you can feel ten times more comfortable now.
Sink deeper and deeper into your bed or the floor or the couch.
Wherever you are,
Sink deeper.
And during the practice of Yoga Nidra,
All you have to do is listen to the sound of my voice.
It's not a practice of concentration.
It's a practice of listening awareness.
And at some point of this Yoga Nidra session,
You'll fall asleep,
You'll drift off and fade away.
And in just a moment,
You'll set an intention or a sankalpa.
An intention is your deepest desire,
Like a manifestation.
What you want,
What you want to manifest,
And your sankalpa is a statement in the present moment.
For example,
Your sankalpa can be,
I heal my body as I sleep.
Or I manifest abundance while I sleep.
Come up with a sankalpa now,
A sankalpa,
An intention for you.
And once you have the sankalpa,
State it three times to yourself,
Silently or out loud.
And now allow your attention to naturally flow to your breathing.
And feel how your breath flows in and out.
Flowing like water.
Flowing like waves forming against the shore and crashing against the shore.
Steady natural flow.
Your belly rises and falls.
Your belly rises on the inhale and falls on the exhale.
Like waves forming against the shore and crashing against the shore.
Flowing easily and naturally,
You breathe.
Easily and naturally,
You listen to the sound of my voice.
And in just a moment,
You'll start to count your breathing.
You'll count 31 on the inhale as your belly rises,
And 31 on the exhale as your belly falls.
And then you'll count 30 on the inhale as your belly rises,
And 30 on the exhale as your belly falls.
You'll count 29 on the inhale,
And 29 on the exhale.
And in just a moment,
You'll start from 31,
And you'll count all the way down to zero.
And if you lose track of the counting,
That's okay.
Just start back at 31,
Because this is not a competition in counting.
You start from 31,
And you count all the way down to zero.
Now,
Start your breathing,
Inhale 31,
And exhale 31.
Counting all the way down to zero.
Now let go of your breathing,
And find a comfortable,
Steady,
Natural,
And intuitive breath.
A comfortable,
Steady,
Natural,
And intuitive breath.
And in just a moment,
We'll bring our attention and awareness to our body.
And I'll say a body part.
And you imagine white light,
Healing white light,
Surrounding and spiraling around this body part.
Healing white light,
Surrounding and spiraling this body part.
Now bring your attention and awareness to your hand,
Your right hand,
And imagine white light surrounding and absorbing your right hand.
Healing your right hand,
Right wrist.
White light surrounding and absorbing your right wrist,
Right forearm.
This white light surrounding your right forearm.
Into your elbow,
Upper arm,
And your right shoulder,
Your right armpit,
Right side waist,
White light,
Right hip,
Right thigh,
Right knee,
Right calf muscle,
Right foot.
White light surrounding your entire right side,
Entire right side,
Full of this white light.
And now bring your attention and awareness to your left hand.
White light surrounding your left hand.
Healing white light surrounding and absorbing your left hand,
Left wrist,
Left forearm,
Left elbow,
Upper left arm,
Left armpit,
Left side waist,
Left hip,
Left thigh,
Left knee,
Left calf muscle,
Left foot.
White light on the entire left side,
Entire left side body,
Full and flooded with this healing white light.
Now bring your awareness and attention to your head,
And this healing white light surrounds your head,
Absorbs your head,
Up and down your spine.
Healing white light up and down your spine,
Into the right chest,
And left chest,
Upper stomach,
Middle stomach,
Lower stomach.
White light surrounding and absorbing your entire torso,
Bringing that white light to your right shoulder blade,
And left shoulder blade,
Right upper back,
Left upper back,
Right middle back,
Left middle back,
Right lower back,
Left lower back.
White light surrounding and absorbing your entire back,
Entire back surrounded,
Absorbed by this white light,
And now entire body full of this white light.
White light healing,
Feeling so good.
White light fills up your entire body,
All your bones,
Muscle fibers,
All your cells,
Full of this white light.
From the crown of your head to the tips of your toes,
Flooded with this white light,
This healing energy,
Feeling so relaxed,
So calm,
So safe,
And so loved.
Whole body relaxed,
Whole body full of this white light,
And in just a moment,
We start to visualize,
And you'll use that great imagination of yours.
I'll name an object,
And you visualize it.
If you can't visualize it,
Just think of it.
Sometimes I'll go slowly,
Sometimes I'll go fast.
Some images might be the same.
Don't try to control or overthink the process.
Just listen to the sound of my voice,
Warm sand on your feet,
Snow-capped mountains,
A sandy beach,
Waves rolling on a sandy beach,
A moonlit night,
A cold bath,
Peacock feather,
A lake with blue clear water,
Sun shining on your skin,
A candle burning,
A golf ball resting on green green grass,
A ship sailing on the sea,
A cool refreshing waterfall,
Stars shining bright in the night,
A relaxing campfire,
Forest with tall tall trees,
A baby laughing,
Birds flying high in the sky,
Your reflection in the mirror,
A candle burning,
A ship sailing on the sea,
A cool refreshing waterfall,
Peacock feather,
A lake with blue clear water,
The sun shining on your skin,
Warm sand on your feet,
Snow-capped mountains,
A sandy beach,
Waves rolling on a sandy beach,
A moonlit night,
A cold bath,
Peacock feather,
Stars shining bright in the night,
A relaxing campfire,
A candle burning,
Lush forest with tall tall trees,
Birds flying high in the sky,
Your reflection in the mirror,
Warm sand on your feet,
Snow-capped mountains,
A sandy beach,
A moonlit night,
Cold bath,
Peacock feather,
Cool refreshing morning,
A lake with blue clear water,
Sun shining on your skin,
A candle burning,
A golf ball resting on green green grass,
A ship sailing on the sea,
Stars shining bright in the night,
A relaxing campfire,
Lush forest with tall tall trees,
Baby laughing,
Birds flying high in the sky,
Your reflection in the mirror,
A cold cold bath,
The sunset beyond the mountains,
A ship sailing on the sea,
A cool refreshing waterfall,
Peacock feather,
Waves rolling on a sandy beach,
Warm sand on your feet,
Clear water,
Sun shining on your skin,
A candle burning,
A golf ball resting on green green grass,
A ship sailing on the sea,
Refreshing waterfall,
Stars shining bright in the night,
A lush forest with tall tall trees,
A baby laughing,
Birds flying in the sky,
Your reflection in the mirror,
Waves rolling on a sandy beach,
A moonlit night,
Peacock feather,
A lake with blue clear water,
The sun shining on your skin,
A path in the woods,
Waves rolling on a sandy beach,
The sunset beyond the mountains,
A candle burning,
Snow-capped mountains,
Lush forest with tall tall trees,
A baby laughing,
Birds flying high in the sky,
Your reflection in the mirror,
And now stop,
Relax your mind,
Completely surrender,
Feeling this white light all throughout your body,
And in just a moment,
I wonder if you can imagine yourself walking down 10 steps to the sandy beach,
And each step you take,
You relax 10 times more,
And maybe you'll even fall asleep by the time you reach the sandy beach at the bottom,
And in just a moment you'll look down these 10 steps,
Looking down,
And each step you take,
You sink 10 times deeper,
10 times more relaxed each step,
To the point where you'll drift off and fade away,
Into the most comfortable peaceful sleep,
Feeling this white light surrounding you,
Now look down,
And take the first step 10,
Sinking deeper and deeper,
Into a more relaxed state,
So relaxed,
Your body starts to feel heavy,
Look down,
Take that next step 9,
Deeper down,
As you drift off and fade away,
8,
Fully relaxing,
Muscles soften,
White light surrounds your body,
And 7,
So relaxed now,
So relaxed,
Heading down to that sandy beach,
Where that warm sand will meet your feet,
6,
Relaxing even more,
10 times more than before,
And those tiny muscles in your eyelids,
Feel so heavy and so relaxed,
5,
Halfway there,
Body feels heavier and heavier,
4,
Floating down,
3,
2,
1,
Feet on the sand,
Sandy beach,
Your feet are buried in the sand,
Feeling so relaxed,
Surrendering,
As you hear the waves in the background,
The waves forming against the shore,
And crashing against the shore,
And you see the sun starting to set in the horizon,
And it's the perfect temperature,
And you feel so safe,
And so loved,
And so protected,
And with your toes,
Write your name in the sand,
Write your name in the sand,
With your toes,
And now the waves start to wash your name away,
And you watch the waves wash your name away,
And your mind completely surrenders,
And now lie down on the sandy beach,
And as you lie down on the sandy beach,
The waves wash your name away,
And you drift off and fade away,
Into the most peaceful and restful sleep,
And your intention,
Your sankalpa,
Will work in the background,
And this white light will heal your body as you sleep.
