Welcome to this guided yoga nidra meditation,
A practice designed to help you find rest and ease your transition into sleep.
Find a comfortable place to lie down,
Whether in your bed or on another comfortable surface.
Make sure it is quiet and dark around you without any disturbances.
If it isn't dark enough,
You can cover your eyes with an eye mask or a towel.
Try to get as comfortable as you can lying down on your back,
Just like in shavasana.
You can support your head and your knees with a pillow if needed.
Take a moment to settle into stillness.
Feel the weight of your body as it sinks into the surface beneath you.
Notice the points of contact and how each part of your body feels supported.
Imagine your breath as a gentle wave.
With each inhale,
It fills your lungs with air.
With each exhale,
Feel your body becoming more relaxed.
Now visualize a soft blue light within you and let your breath guide this visualization.
Imagine this soft blue light slowly flooding your body with calmness.
Starting at your toes,
Feel it move up to your feet,
Through your soles,
Your heels,
Ankles and up your legs to your calves and shins.
As the light reaches your knees,
Your quadriceps and hamstrings,
Feel how light and relaxed your body becomes.
Let go of all the weight the surface beneath you is carrying you.
The blue light continues to your sacrum,
Your pelvis and up your spine,
Illuminating every vertebra.
As it reaches your stomach,
Feel it soothing and warming energy,
Releasing any held emotions.
Now the light moves through your chest and your heart,
Flowing from within.
Pause here and feel the deepening of your breath.
Feel how your chest rises with every inhale and your body is becoming more relaxed with every exhale.
The light continues through your fingertips,
Your palms,
Forearms,
Biceps,
Triceps,
Relaxing your shoulders,
Your neck,
The back of your head and your face.
Feel how the light soothes the space between your eyebrows,
Your jaw muscles and tongue.
Leaving your entire body glowing softly.
Your complete body is relaxed.
Pause here for a moment.
Feel the relaxation in your body.
Now begin counting each inhale and exhale until you reach the number 20.
As you continue to breathe,
Imagine the blue light gradually darkening until it becomes completely dark around you.
Allow yourself to rest in this peaceful darkness,
Knowing that you are completely relaxed and ready for a deep,
Restful sleep.
