Hello my friend.
Welcome to your Yoga Nidra Deep Sleep Meditation.
My name is Stephen Dalton.
And it's my great privilege to guide you towards deep sleep tonight.
You find me tonight.
Sitting by a fire.
In some beautiful countryside.
In a cozy,
Safe garden.
Find your position on the ground.
Allow your legs to fall open naturally.
Let your arms rest a little away from your body palms facing upwards if you need to make any small adjustments to be comfortable.
Makes them now.
And let your eyes close.
You are going to remain still for the duration of this practice.
Not because stillness is demanded of you.
But because of the body.
Given permission to be completely still.
Will begin to release in ways that movement prevents.
Don't worry if you move a little You get the idea.
Settle now.
As if you have arrived somewhere.
You don't intend to leave.
Become aware of the sound of the fire I am sitting next to.
You can hear it.
The low crackling.
The occasional shift and settle of the wood.
The fire has its own rhythm.
Irregular,
Unhurried.
It has been burning for a while.
And it will go on burning.
And around you.
Cool air of night.
Begin to become aware of your body.
Not to change anything about it.
Just to notice.
Become aware of the back of your head.
Resting against the ground.
Your shoulders the weight of them releasing downward.
The back of your arms.
Your elbows,
Your forearms the backs of your hands.
Your fingers.
Slightly curled.
Resting.
Your shoulder blades against the ground.
The middle of your back.
Your lower back.
Your hips,
Releasing.
The backs of your thighs.
Your knees.
Your curves.
Your heels.
The soles of your feet.
Your toes.
The whole length of the back of your body.
From the crown of your head.
To the tips of your toes.
Resting against the earth.
Now the front of the body.
Your face.
The muscles of your face.
Suffering.
Your forehead.
The space between your eyebrows.
Your eyelids.
Your jaw.
Let it hang slightly loose.
Let your teeth part very slightly if they want to.
Your throat.
Your chest.
Feel your chest rising as you breathe in.
And falling as you breathe out.
Your abdomen rising.
Falling.
Your hips,
The fronts of your thighs.
Your knees.
Your shins.
Your ankles tops of your feet.
Your toes.
The whole body now.
Front and back together.
A single weight.
A single warmth.
Bring your attention to the breath.
Don't try to control it.
Simply watch it.
Without needing it to be any different from how it is.
Notice the breath arriving.
The slice expansion of the chest.
The belly.
And leaving.
The slow release.
Arriving.
Bathing.
Notice the brief pause at the end of each exhale.
That small still point.
Before the next breath begins.
Rest in that pause.
The breath has been doing this your entire life.
In.
Without any effort from you.
Even in sleep.
Even in the deepest unconsciousness.
You don't need to breathe.
The breathing happens.
Let it continue now.
On its own.
Without your involvement.
Simply.
And yoga nidra.
We move through pairs of opposites.
I'll name a sensation.
And you simply allow whatever arises.
Feeling.
A memory.
An image.
A physical sensation Don't search for anything.
Just receive whatever comes.
Heaviness.
Lightness.
Warmth.
Cold.
Pain.
Pleasure.
Tension.
Release.
Fear.
Safety.
Whatever arose.
Let it pass now.
Like smoke rising from the fire.
And dissolving into the dark above you.
Remain exactly where you are.
Body heavy.
Breath slow.
I'm going to offer you a series of images now.
Allow each one to arise in the mind briefly and completely.
Then let it go when the next one comes.
Don't hold on to any of them.
Don't analyze them.
Season.
And release them.
A candle flame in a dark room.
An empty road at dawn.
Water moving over stone.
A door standing open unto a garden.
Snow falling at night.
A boat on still water.
The moon behind thin clouds.
A fire burning low.
An open hand.
Darkness.
Just darkness.
Now become aware of the sound of the fire crackling Become aware of the night.
That you are in.
Become aware of your body on the ground.
Or wherever you lie upon.
We will move through the body one more time.
More slowly now.
Simply bring your awareness to each part as I name it.
Like a light.
Passing briefly across the surface of something.
And then moving on.
Right sum.
Second finger.
Third finger.
Forest finger.
Fifths finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit right side of the chest.
Right side of the abdomen.
Right hip.
Right side.
Right kneecap.
Right shin.
Right calf.
Right ankle.
Right here.
Soul of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left sun.
Second finger.
Third finger.
Fourth finger fifth finger.
Palm of the left hand.
Back of the left hand.
Left wrist left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of the chest.
Left side of the abdomen.
Left hip.
Left side.
Lift Nika up.
Left shin.
Left calf.
Left anchor.
Left here.
Soul of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
5th toe.
The lower back.
The middle back.
The upper back.
The back of the neck.
The back of the head.
The crown of the head.
The forehead.
The right tempo.
The left temple.
The right ear.
The left ear.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right cheek.
The left cheek.
The nose.
The upper lip.
It's a lower lip.
To chin.
The jaw.
The throat.
The chest.
The abdomen.
The navel.
The whole body.
The whole body resting.
Home.
Complete.
Requiring nothing.
There is.
Nowhere to go.
There is nothing to do.
There is nothing to become.
The fire burns.
The night holds its silence.
Your body is heavy and still.
If sleep comes.
Let it come.
If it doesn't.
Remain here.
In this space between waking and sleeping.
Neither fully won.
Nor fully the other.
This is the state.
The practice is pointing toward.
Restfulness deeper.
Than ordinary relaxation.
An awareness that persists.
Even as the body.
And the sinking mind.
For quiet.
You are still here.
Away.
At rest.
Slowly now.
Gently.
Begin to become aware of your breaths again.
Not to change it.
Just to find it again.
And.
.
.
Become aware of the sounds around you.
The fire.
Whatever else is present in this night.
Become aware of the ground beneath you.
The weight of your body against it.
Begin to deepen the breath slightly.
Not dramatically.
Just a little more breath than before.
Bring a small movement into your fingers just the fingers.
Gently.
Your toes your hands.
Making slow fists and releasing A gentle stretch through the arms if that feels right through the legs.
Take your time.
And if you're not asleep.
Or you don't want to stay lying down when you're ready.
Roll to one side.
Take a breath there.
And when you're ready.
Come slowly to sitting.
Sit for a moment.
Before you move back into the world.
Notice how you feel.
Better or worse than before.
Notice.
The practice is complete.
Take good care.
And if this session helped you.
Let me know in the comments.
I really love to hear from you.
Thank you.
