Welcome to this Yoga Nidra meditation that has been written to help you get to sleep.
My name is Cassie and I'm so happy that you're here with me tonight.
I hope that this meditation can help you drift off for a wonderful night's sleep.
It's time now to get really cosy in your bed.
Make sure that your pillow is in your most comfortable spot and you might have your favourite toy with you and take some time to get really snuggly under your favourite blanket and doona.
Now,
If it feels okay for you,
Close your eyes gently.
If it doesn't,
That's okay too.
Just lay there and listen to my voice.
You don't have to do anything else and you can't get this wrong.
Tonight we're going on a magical adventure to a place where you feel safe and sleepy,
To a land of dreams.
It's a place where anything you might be worried about,
Where any funny feelings you may have will gently melt away and a lovely,
Peaceful sleep takes their place.
So,
Let's take a deep breath in through your nose and filling your tummy up like a big balloon and then slowly let the breath out through your mouth,
Making a big sighing noise.
And if that feels funny,
Don't worry,
You don't have to make any noise if you don't want to.
Remember,
You can't get this wrong.
Let's take another deep breath in through the nose,
Filling your tummy like a big balloon and then as you breathe out,
Imagine any yucky feelings you might have leaving you with that breath.
Let's do it again.
Big breath in through the nose and breathe out and let go of any yucky or weird feelings.
Can we do it one more time?
Big breath in through the nose and breath out,
Letting go of any yucky or weird feelings.
Well done.
Before we go on our journey,
Let's take a second or two to find a lovely wish to whisper to our heart.
Maybe something like,
Tonight I sleep very easily and wake up feeling happy or it could be happy dreams come to me easily or maybe even I love going to sleep.
Anything that makes you happy.
Whatever you decide is your wish is perfect.
Can you now repeat it to yourself a few times out loud or in your head?
And know that you can remember this wish as you drift off to sleep.
Let's bring your awareness back to your breath.
Breathing in slowly and deeply through your nose,
Feeling your belly rise and then as you breathe out,
Imagine you're blowing out a candle on a cake.
Watching it gently puff out.
With each breath in,
Feel yourself becoming more and more relaxed.
And with each breath out,
Let go of any yucky thoughts or weird feelings.
Keep doing it at your own pace.
Remember you can't get this wrong.
Breathing in and breathing out.
Just be here in this quiet space,
Breathing happily.
And for this next bit,
Just follow my voice and let yourself go to all the parts of the body that I talk about.
If you don't want to though,
That is okay as well.
You can just listen and do nothing.
Remember you can't get this wrong.
Can you now imagine a warm soft light at your toes?
Imagine that this soft light starts at your toes and moves all the way up to your head.
As the light touches your toes,
Give them a little wiggle,
Feeling any yucky thoughts or weird feelings drifting away.
And now the light travels to your ankles.
Feel them heavy and relaxed.
Feel the warmth spreading through your feet,
Making the bottoms of your feet heavy.
The warm light continues up your legs,
Relaxing your calves,
The space between your ankles and your knees,
Feeling them soft and letting go of anything that feels tight.
Now the light reaches your knees.
Feel them heavy and still.
Let the warmth flow through your thighs,
Releasing any yucky thoughts or weird feelings you might have there.
This is the space above your knees.
And then imagine the light surrounding your hips.
Feel them heavy and relaxed,
Sinking into the bed.
This is the space either side of your bottom.
And now the light reaches your belly.
Breathe deeply in through your nose,
Feeling your belly rise like a balloon.
And as you breathe out,
Feel your belly go soft and relaxed.
Release and let go.
Let the warm light wash over your whole tummy,
Relaxing everything inside.
Now the light travels up to your chest.
Feel your breath smooth and easy.
Imagine your ribs gently going out with each breath in and sighing back to their normal place with each breath out.
Now feel your shoulders soften,
Letting go of any yucky thoughts or weird feelings you might be holding there.
The warmth now goes behind you,
Relaxing all the bones in your back one at a time.
Beautiful warm light down your back.
Beautiful warm light up your back.
Now the light reaches your arms.
Feel them heavy and relaxed,
Resting all comfy beside you on your bed.
Let the warmth flow through your fingers.
Give them a little wriggle.
And now dropping heavy and happy on your bed.
Feel the warmth travel back up your arms to your shoulders,
Up to your neck,
Now your face.
Everything soft and happy.
Let your jaw relax.
Let your mouth smile.
Everything soft and happy.
Let go of any yucky thoughts or weird feelings you might be holding around your mouth.
Finally,
The light reaches your head.
Feel the top of your head soft and your mind calm and happy.
All yucky thoughts or weird feelings gone,
Or maybe just sitting there quietly.
Now your whole body feels heavy and cozy and completely relaxed.
Your whole body happy.
If you can,
Maybe close your eyes even tighter and imagine yourself stepping into a magical forest.
Don't worry if you can't see it perfectly.
Just keep listening to my voice,
Almost like a bedtime story.
In this forest,
The trees are taller than any house you've ever seen.
Their branches strong and safe.
And the leaves tell you happy stories in a gentle breeze.
They sing a soft,
Calming song.
Now see if you can find your own special spot in this magical forest.
Maybe it's under one of the giant trees.
And that giant tree has a twinkling fairy light strung between the branches,
Just like stars in the sky.
In this place,
You have all of your favorite toys.
In this place,
You have all of your favorite things.
In this place,
You have all of your favorite people.
With you,
Going nowhere.
Take another deep breath in through your nose and smell the sweet,
Clean air of the magical forest.
Can you hear your favorite people chatting?
Can you hear your favorite people laughing?
Maybe a friendly owl hooting a goodnight song.
Maybe a tiny firefly blinks a sleepy light,
Guiding you deeper into your special place.
Curl up comfortably in your beautiful,
Comfy spot,
Feeling safe and loved.
Smile.
Remember your secret wish for a peaceful sleep.
Now wrap that wish all the way around you.
Imagine it glowing around you like a warm,
Comfy hug.
And as you feel calm and peaceful,
Snuggled in your magical forest space,
Your eyelids might start to feel a little heavy,
And that's perfectly okay.
As you feel calm and peaceful,
Snuggled in your magical forest space,
Your beautiful brain might start to drift off,
And that is perfectly okay.
Let your body gently sink deeper into sleepiness.
Let your body gently sink deeper into sleepiness.
Let your body gently sink deeper into sleepiness.
You can drift off to dreamland,
Surrounded by your secret wish and the gentle sounds of the magical forest.
You are safe.
You are loved.
You are magical.
Good night,
Beautiful one.
