Welcome to be suited into sleep.
This calming sleep meditation will cradle you in the rest and digest mode of the nervous system so every part of you can begin to soften as your mind quiets down and your heart expands with compassion and love for yourself.
And if you haven't already,
Snuggle under your cozy blankets,
Finding that good feeling distance of your arms from your body.
Let your feet fall to the side,
Safe and sheltered in your yoga nidra nest,
Honoring this special time when the night takes over and all our doing and activity cease.
Time when the healing darkness reminds us that sleep is an essential part of our day.
Nothing more to do but do our best to relax the rest of our mind.
And now,
Directing your attention to your breathing,
Observing the chest rising with the inhale and lowering with the exhale.
Breathe in deeply and exhale through your mouth.
In a deep breath in,
Allowing any stress of the day to be washed away with the healing.
Feel the breath soothing and nurturing you.
Now,
Repeat the intention that resonates with you or form your own,
Planting seeds of forgiveness,
Appreciation and love.
I am worthy,
Capable and enough.
My heart is open to giving and receiving love.
I choose to let go of resentment.
I trust myself and my path.
And as you feel more and more relaxed,
Your eyelids are getting heavier and heavier.
So you can let your eyes close.
Enjoying the beautiful feeling of relaxation that the mere resting of the eyelids on your eyes brings up in you.
Deeper into their sockets.
And keep on moving your attention,
Knowing that falling asleep at any point is ok.
Feeling the awareness out onto your chin,
Pubic bone,
And steering your attention onto your right hip,
Arch of the foot,
Calf muscle,
And sensing your whole head and sinking into the support.
Your awareness onto the pit of your throat,
Right shoulder,
And focusing on all of the fingers and steers of your body.
The awareness onto the pit of your throat,
Left shoulder,
On the left hand into your awareness.
Sense the whole left arm,
Whole torso,
And including your whole body into your awareness.
Let your belly be soft.
Is there any tension or tightness somewhere in the body?
And then consciously relax to that very place.
Let the relaxation open you up to the calm and peaceful.
And then I invite you on a little journey,
Visualizing yourself on a sandy beach,
Above you the night sky brimming with stars.
The air is cool,
Carrying the salty scent of the sea.
As you start to walk along the shore,
You feel the soft,
Wet sand beneath your bare feet.
It is pleasantly cool,
The breeze is soothing your mind,
That everything will be alright.
Perhaps the life now is not as you might have imagined it or would like it to be at this point,
But right now you can feel a sense of being okay with life,
Exactly as it is.
The sand molds to your feet,
Supporting you.
What is the most compassionate thing that you would like to say to yourself?
At this moment,
Still keeping your breath flow,
Perhaps feeling your body being lighter,
With the weight of your worries being lifted away,
Knowing that everything will be alright.
It's safe to let go.
And every muscle in your body can relax in these waves coming and going,
Washing it out to sea.
And with each step,
You find yourself becoming more relaxed,
You into deep.
And a sense of deep peace is spreading throughout your body,
Upon your intention once more.
Call it in mentally three times,
The warm hues of the sunset,
As the sky transitions into twilight,
The first stars beginning to appear,
Your body soft and you are ready to enter deep,
Healing sleep.
