Hello,
This is Lu,
And I'm so happy and grateful to welcome you to this sleep meditation.
This meditation has been created with the intention of helping you to relax and sleep easily.
And I hope my voice greets you with a sense of calm and belonging as we enter this Yoga Nidra practice,
A guided journey of deep rest where your body softens and your mind unwinds.
When our practice ends,
Eight hours of soft rain will follow,
Keeping the night soothing and serene.
As we begin,
Take a moment to find a comfortable place in your bed.
Let your body ease into Shavasana position,
Lying on your back,
Arms resting softly by your side and legs relaxed.
Adjust your pillow so your head feels supported,
And if it brings you comfort,
Drape a blanket over yourself to invite warmth and a sense of safety.
Now gently bring your attention to the heart center.
Let your awareness rest here,
And allow your Sankalpa to rise naturally from this quiet inner space.
Sankalpa is a simple and positive intention,
Something you wish to cultivate in your life or in your inner world.
A short sentence in the present tense,
For example,
I am calm,
Or I release tension in my body.
And repeat your Sankalpa silently three times.
Now gently release your intention,
And let the words gently fade away,
And bring your attention back to the body,
From head to toes.
From this space of still awareness,
We'll begin to move our attention through the 61 points of the body.
This practice,
Known as Shavayatra,
Or the 61-point relaxation,
Guides your awareness through specific points from the head to the toes.
And just bring your attention from point to point.
And we begin with the eyebrow center.
Throat center.
Right shoulder.
Right elbow.
Right wrist.
Tip of the right thumb.
Finger.
Tip of the right index finger.
Tip of the right middle finger.
Tip of the right ring finger.
Tip of the right little finger.
Right shoulder.
Right wrist.
Right elbow.
Right shoulder.
Throat center.
Left shoulder.
Left elbow.
Left wrist.
Tip of the left thumb.
Tip of the left index finger.
Tip of the left middle finger.
Tip of the left ring finger.
Tip of the left little finger.
Left wrist.
Left elbow.
Left shoulder.
Throat center.
Heart center.
Right breast.
Heart center.
Left breast.
Heart center.
Navel center.
Lower abdomen.
Right hip.
Right ankle.
Tip of the right big toe.
Tip of the next toe.
Tip of the right middle toe.
Tip of the next toe.
Tip of the right little toe.
Right ankle.
Right hip.
Right hip.
Left hip.
Left knee.
Left ankle.
Tip of the left big toe.
Tip of the next toe.
Tip of the left middle toe.
Tip of the next toe.
Tip of the left little toe.
Left ankle.
Left knee.
Left knee.
Left hip.
Navel center.
Heart center.
Throat center.
And eyebrow center.
Be aware again of your whole entire body.
Feel the natural rise and fall of your breath.
Imagine the breath flowing like a gentle wave.
Inhale,
Rising.
Exhale,
Falling.
Inhale,
Rising.
Exhale,
Falling.
And let the breath become slower and quieter.
As the breath softens,
The mind softens.
Before we enter the visualization,
Remember that the heart of every image,
Of every story,
Comes from your own imagination.
You may shape it in the way that feels right for you,
Letting details shift and soften as they wish.
Imagine a spring garden at dawn.
Soft light rising.
Air cool and tender.
The world just beginning to breathe.
On a young green leaf,
A single drop of dew.
Round,
Clean,
So little yet holding an entire sky inside.
A tiny universe of light,
Quiet and complete.
Let your awareness rest there,
On the delicate,
The subtle,
The almost invisible beauty of the small.
Now feel the scene expand.
The garden opening wide.
Trees lifting their branches.
Hills stretching into the distance.
The vast sky unfolding above,
Endless and bright.
The great earth steady beneath you.
Ancient and immense.
The little and the big.
Now slowly let the images of the garden fade.
Lifting in the first light of morning.
And the soft rain begins to fall.
Light,
Steady,
Comforting.
The kind of rain that stays with you through the night,
Has a quiet companion,
A gentle rhythm soothing the whole body.
Let this soft rain wash the scene into silence.
And return to the quiet within you.
To the steady rise and fall of your breath.
To the calm space at the center of your being.
And from this softness,
Come back to your sankalpa.
The positive intention resting in your heart.
Let it rise again into your awareness.
Simple,
Steady and true.
And now as your sankalpa settles quietly within you,
Feel the soft rain continuing in the background.
A tender steady rhythm falling through the night.
This gentle rain will stay with you for many hours.
A calm companion for your rest.
A soothing presence that carries you deeper and deeper.
Into ease,
Into quiet and into sleep.
Now my voice begins to fade.
Softly,
Slowly,
Like a lantern dimming in the distance.
The gentle rain continues its quiet rhythm,
Holding you through the night.
I wish you a beautiful night and sweet dreams.
Sleep well and see you soon.
