Hi,
Frankie here.
Welcome to this sleep journey.
As we count down from 100 to 0,
The music will guide your brainwaves into the theta state.
4 to 8 hertz,
A powerful level of consciousness.
In theta,
Your mind will absorb all the benefits from the meditation.
At the end of the meditation,
The music will change to delta waves.
Now,
Let's prepare for a restorative night of deep sleep.
If you're not already,
Lay down comfortably in your place for rest and sleep.
Closing down your eyes,
Arms by your side,
Or on your belly,
Or just be in the best position that's right for you.
Allowing your body to feel supported in your bed,
Supported also by Mother Earth.
Take a deep breath in,
And now exhale and release it slowly.
As you take another breath in,
Hold it this time,
And now release and relax completely.
Let yourself sink in to your place of rest and sleep.
Let yourself breathe your own calming breaths.
Perhaps you would like to set an intention for today's practice.
Breathe into this,
And now let it go into the universe.
With every number we count down,
You'll feel your body relaxing more and more deeply.
Your mind will become quieter,
And you will be embracing peace.
Today's journey is a full yoga nidra body scan.
100,
You are beginning to let go of the day.
99,
Feel your body sinking into the bed.
98,
Each breath takes you closer to stillness.
97,
Bring your awareness to the top of your head.
96,
Relax your forehead,
Smoothing out any tension.
95,
Allow your eyebrows and eyes to soften.
94,
Let your cheeks and jaw unclench.
93,
Feel your tongue rest naturally in your mouth.
92,
Release any tension from your entire face.
91,
Your head is now completely at ease.
90,
Bring your awareness to your neck and throat.
89,
Feel the back of your neck soften.
88,
Allow your throat to open and relax.
87,
Let your shoulders drop,
Releasing all tension.
85,
Notice the space between your shoulder blades.
84,
Let your upper back relax completely.
83,
Feel your collarbones open and expand.
82,
Take a deep breath,
Letting your shoulders soften further.
81,
Your neck and shoulders are now completely relaxed.
80,
Bringing your awareness to your right arm.
79,
Let your upper arm feel heavy.
78,
Relax your elbow and forearm.
77,
Feel your wrist loosen and release tension.
76,
Let each finger on your right hand relax.
Thumb,
Index,
Middle,
Ring and pinky finger relaxed.
75,
Now move to your left arm.
74,
Feel your upper arm grow heavy and still.
73,
Relax your elbow and forearm.
72,
Allow your left wrist to soften completely.
71,
Let each finger on your left hand relax.
Thumb,
Index,
Middle,
Ring and pinky finger all relaxed.
70,
Bringing your focus to your chest.
69,
Feel it rise and fall gently with your breath.
68,
Let your heart space feel open and peaceful.
67,
Move your awareness to your upper back.
66,
Let the muscles along your spine release and relax.
65,
Feel your ribcage expanding with each breath you take.
64,
Let your mid back soften and relax.
63,
Bringing your awareness to your lower back.
62,
Allow all tension in your lower back to dissolve.
61,
Your entire upper body is now completely relaxed.
60,
Shift your focus to your abdomen.
59,
Feel your stomach rise and fall naturally.
57,
Your awareness to the sides of your body.
Right side,
Left side.
56,
Feel your hips sink deeper into the bed.
55,
Let your pelvis feel grounded and supported.
54,
Notice any tension in your lower abdomen and let it go.
53,
Feel your lower belly soften and expand.
52,
Allow your hips to relax completely.
51,
Your lower torso and hips are now fully relaxed.
50,
Bring your awareness to your right thigh.
49,
Let it feel heavy and still.
48,
Relax your right knee,
Releasing all tension.
47,
Shift your focus to your left thigh.
46,
Let it feel heavy and at peace.
45,
Relax your left knee completely.
44,
Feel both thighs growing heavier and more relaxed.
43,
Let go of any lingering tension in this area.
42,
Your thighs and knees are calm and at rest.
41,
Breathing in deeply,
Letting this relaxation deepen.
40,
Bring your awareness to your right calf.
39,
Feel it soften and grow heavier.
38,
Relax your right shin.
37,
Move to your left calf.
36,
Let it soften and grow heavier.
35,
Relax your left shin completely.
34,
Feel both legs become still and at peace.
33,
Releasing any tightness in your lower legs.
32,
Your calves and shins are now fully relaxed.
31,
Take in a deep breath,
Feeling the stillness deepen within your whole body.
30,
Bringing your awareness to your right ankle.
29,
Allow it to loosen and feel free.
28,
Relax your right foot completely.
27,
Let each toe on your right foot relax.
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
26,
Shift your focus to your left ankle.
25,
Let it feel soft and relaxed.
24,
Relax your left foot completely.
23,
Let each toe on your left foot relax.
Big toe,
Second toe,
Third toe,
Pinky toe.
22,
Feel both feet grounded and at peace.
21,
Your legs and feet are now completely relaxed.
20,
Feel your entire body resting in stillness.
19,
Your breath is calm and steady.
18,
Every part of you feels deeply relaxed.
17,
Your body is heavy yet supported by Mother Earth.
16,
Let any remaining tension melt away completely.
15,
You are safe and at peace.
14,
Sleep is drawing closer with each breath.
13,
You feel completely at ease.
12,
Your mind and body are in harmony.
11,
You are ready to surrender to deep sleep,
Deep rest.
10,
Let go of any thoughts or tension in your whole body and mind.
9,
Feel yourself drifting deeper and deeper into calm.
8,
Your breath is effortless and gently moving in and out of your body like a soothing shower for your whole body.
7,
Peace fills every corner of your body as you breathe gentle breaths in and out of your body.
6,
You are fully supported,
Safe and serene.
5,
Sleep is surrounding you.
4,
Your entire body is deeply at rest and releasing to sleep.
3,
Feel the weight of the stillness within.
2,
You are drifting effortlessly into deeper and deeper relaxation and sleep.
1,
Your mind and body are in perfect harmony.
0,
You are now in a state of complete stillness and peace.
