Namaste and welcome to this Yoga Nidra sleep meditation designed to calm your mind,
Support the nervous system and induce a slow wave sleep.
This calming sleep meditation is a kind of sleep talkdown with the Yoga Nidra techniques of Sankalpa and Bodhiskhan to lull you into a deep,
Relaxing sleep.
Before we begin,
Make sure that your sleep environment is completely dark.
You might want to cover your eyes or pull the curtains to block out any light for a deeper,
Restorative sleep and snuggling under your cozy blanket,
Making any adjustments so that you are as comfortable as possible.
Or perhaps putting pillows under your knees,
Honoring this special time when the night takes over and all our doing and activity cease,
Inviting in stillness,
Allowing the darkness to soothe and nourish your nervous system,
Allowing your body to relax completely,
And welcoming the deep rest by taking two sips of air in through the nose,
Slowly exhale through the mouth,
And one more time,
Two sips in,
Exhale,
And last time,
Two sips in through your nose,
Exhale,
And then letting your breath flow in and out,
Ever so naturally,
And as you relax and feel more and more comfortable and pleasant,
Allow your body to sink into the mattress beneath you,
Keeping your awareness on the breath,
Letting the breath flow in and out through your nose,
Spontaneously,
Naturally.
Quite often we get caught up in thinking that our productivity determines our value,
Forgetting that our worth has nothing to do with how much we have accomplished,
How many things we have checked off of our to-do list.
So let us do a productive thing tonight,
Deeply rest.
Can you allow for any tension to drain out with each breath?
And if you like,
You can set the intention to sync up a heartfelt desire for the night,
And you might use your own or one of these resonating with you.
I am safe.
I am worthy of sleep.
I give myself permission to sleep.
As you feel it through your whole being,
I am safe.
I am worthy of sleep.
I give myself permission to sleep.
Now we are going to do a full body scan,
Just follow the sound of my voice,
And let your awareness move from one body part to the next.
As you allow the gentle sound of ocean waves in between the mentioned body parts,
To be an anchor for your attention,
For your attention,
To ease and calm your mind and assist in the process of sleep induction,
Transitioning from wakefulness to sleep,
And eventually,
A slow wave of sleep.
I'll gently scan your body from head to toe,
While acknowledging sensations without judgment,
Just as they are in each point of the body.
Sensations present inside your mouth,
The tip of the tongue,
Roof of the mouth,
Roof of the mouth,
Root of the tongue,
And over to the inside of the left cheek,
Upper lip,
And then lower lip.
Can you sense the space that is between your lips,
The whole jaw,
Right cheek,
Left cheek,
The sensation of the air flowing in through your nostrils,
Sensing the contour of your nose,
Tip of the nose,
Tip of the nose,
And climbing up with your awareness to the clearing between the eyebrows,
And then sense your right eye,
Left eye,
Both eyes,
Let them sink deeper into their sockets,
Releasing any tension from the tiny muscles around the eyes,
Right temple,
Left temple,
Temple,
Right eyebrow,
Left eyebrow,
Your entire forehead,
The sensations as you move your awareness up to the crown of your head,
Down the scalp in all directions,
The contact of your head with the surface on which it is resting on,
The back of your neck,
Inviting the awareness up to your throat,
Pit of the throat,
And glide it down to your right collarbone,
Right shoulder,
Armpit,
Upper arm,
Elbow,
Forearm,
Right wrist,
Right thumb,
The index finger,
Middle finger,
Ring finger,
Little finger,
All five fingers on the right hand,
And the sensations in your whole right hand,
The radiance in your right palm,
And then include your whole right arm into your awareness,
And over to the left collarbone,
Left shoulder,
Armpit,
Upper arm,
Elbow,
Forearm,
Left wrist,
Left thumb,
The index,
Middle finger,
Ring finger,
Little finger,
The radiance and the sensations in your left palm,
The whole left hand,
And then the whole left arm,
And back to your throat,
Deepen your inquiry of the sensations in this part of your body,
The center of your communication,
And then both arms simultaneously,
Right side of the chest,
Your right waist,
Left side of the chest,
And left waist,
Center of your chest,
Navel,
Your belly,
And spending two more breaths on the sensations in your heart space,
Sensations into your heart,
And inviting the awareness down to your right hip,
Releasing any tension from that whole area,
Continue sensing down the right thigh,
Right knee,
Lower leg,
Ankle,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
Little toe,
All five toes on your right foot,
Sole of the foot,
Right heel,
Sense your whole right leg,
And over to your left hip,
All kind of sensations are there,
Your left thigh,
Knee,
Lower leg,
Ankle,
Top of the left foot,
Left big toe,
Second,
Third,
Fourth,
Little toe,
All five toes on your left foot,
Sensations in the sole of your left foot,
Sensations in the sole of your left foot,
Whole left foot,
And the whole left leg,
Left buttock,
Right buttock,
Tailbone,
And inviting the awareness up your spine,
Over the vertebrae of the lower back,
Middle part,
And thoracic part,
And sense your right shoulder blade,
Left shoulder blade,
Left side of the back,
And right side of your back,
And then your whole pelvic board,
Left and right sides,
Front and back,
And sense your whole torso,
Both legs simultaneously,
Whole head,
And the entire body at once,
Allowing the whole body to surrender to the depth of stillness,
Inviting the gentle flow of the tide,
The rhythm of the ocean waves to wash away anything preventing you from finding peace,
That deep blissful rest that you deserve,
Peace within,
As your whole body sinks into deeper and deeper relaxation,
And then visualizing yourself on a beautiful beach,
Above you the night sky full of stars,
The air is cool and fresh,
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,
Its pleasant coolness and slight yielding,
And with each step this connection with the ocean,
And with each step this connection with the earth,
Is supporting and grounding you,
Bringing a sense of calm and stability,
As the gentle sound of the waves whispers to you,
As you let go,
And with each step you find yourself becoming more and more relaxed,
And bringing your attention to the gentle expansion as you inhale,
And the pleasant release as you exhale,
As you notice your breath,
Can you welcome a continuous breath without the pause between the inhale and exhale,
And let's count this natural breath from 15 to 1,
Allowing your body to relax deeper with every breath count,
The breath rises 15 and falls 15,
The breath rises 14,
Breathe out 14,
Allow the natural rhythm of the breath to be like a lullaby that sways you into sleep,
The breath rises 13,
The breath falls 13,
As you witness your body being breathed,
Surrounded by the healing darkness,
Breath rises 12,
Breath falls 12,
11,
Breath rises,
And falls 11,
And continue counting the breath at your own tempo,
Sensing your breath in the lungs,
Body relaxing,
And the wings of the breath drifting into deeper and deeper sleep,
You are safe,
You are worthy of sleep,
And you have permission to sleep,
You are safe,
You are worthy of sleep,
And you have permission to sleep,
You are safe,
You are worthy of sleep,
And you have permission to sleep,
You are so worthy of deep healing sleep,
Relaxing sleep,
So worthy,
Sweet dreams.
