Yoga Nidra to fall asleep at bedtime.
Today's guided meditation is designed to improve the quality of your sleep and to help you fall asleep.
Welcome,
My name is Ilsa.
I will be your guide and this is your safe haven of peace and tranquility.
During this guided relaxation to help you fall asleep,
I will guide you through Yoga Nidra meditation techniques and I do not guide you out of the practice so you can fall asleep.
These Yoga Nidra techniques are an inner resource practice,
Breath work and body sensing.
Now let's land in the safe haven of peace and tranquility.
Take a few moments to arrive in a comfortable lying down position.
You might turn the lights off or down low.
You might open a window to invite coolness into the room.
You might curl up underneath your cosy covers.
Make any adjustments to your space to help you commence a deeply restful and rejuvenating sleep.
Beginning this guided relaxation in a comfortable lying down position.
Adjusting your body so that you feel completely supported for going into a deep state of sleep.
Beginning this guided relaxation in a place that is safe for you to enter a deep state of sleep.
And now that we have begun,
I offer you permission to leave this guided relaxation at any point.
Completing this sleep talk down is not the goal nor is completion key for you to reap all the possible benefits.
Be aware complete stillness of the body is not essential.
If you feel compelled to move at any point,
Make any adjustments to cultivate ease and well-being within your entire body and mind.
If you could be 5 or 10% more comfortable,
Make any adjustments to bring ease and well-being throughout your entire body and mind.
During this yoga nidra to fall asleep at bedtime,
You are held and supported in this safe haven of peace and tranquility.
I will be your guide and you are your own vast teacher.
Be aware that resting is a skill,
Sleep is a muscle to build and this is your space to practice this skill.
Bring attention to your senses,
Allowing each perception to come to you.
Sounds outside the room that you are in,
Sounds within the room.
The sound of breath moving in and out of your nose.
The sounds from within your body.
Feel the touch of air on your skin.
The softness of your cheeks.
Smooth out your forehead.
Release any expression from your face.
Let the eyes rest back into your skull.
Let go of any holding in your hands.
Feel the sensation of where your body touches the earth beneath you.
The earth rising up,
Supporting your entire body.
Allow the dial on your senses to turn down to low.
Feel a veil of fabric envelop your body.
The outside world muffled.
You are held here,
Carried,
Cradled by my voice.
And this safe haven of peace and serenity that we are cultivating together.
This is your refuge to fall asleep and this is your time to rest and restore.
Sense the body breathing itself.
The natural flow of breath entering and leaving the body.
The inflow and outflow of the breath through the nostrils.
The chest and belly gently rising and releasing.
The expansion and softening of the ribcage.
The breath flowing fully and freely with ease.
While sensing the abdomen rising and releasing as the breath naturally flows in and out.
Begin counting from 1 to 7 like this.
1.
Inhaling,
Abdomen rising and expanding.
1.
Exhaling,
Abdomen releasing and relaxing.
2.
Inhaling,
Abdomen rising and expanding.
2.
Exhaling,
Abdomen releasing and relaxing.
Continue counting with your body's own natural breathing rhythm.
Completely absorbed and counting from 1 to 7 as the body breathes itself.
And if you lose count,
Start again at 1.
Counting,
Body breathing itself.
Abdomen expanding and relaxing.
Counting as the body breathes itself.
When it feels right,
Allow the counting to fall away.
Softly and lightly attentive to all that is now present.
Letting go of thinking.
Simply resting.
Staying with the flows of energy and sensation that are present as the body breathes itself.
Not analysing.
Simply welcoming sensation.
Knowing that you can leave this guided relaxation at any time.
Notice where the body makes contact with the earth beneath you.
Feel the earth rising to support your body.
Allowing the body to let go of any tension it might be holding onto.
Bring attention to your inner resource.
Your safe haven of peace and serenity.
Welcoming a place from your memory or from your imagination.
A place that nurtures feelings of being secure,
Peaceful and at ease.
Diving into this place that arises in your mind.
Without judgement or the need for perfection.
There is no right or wrong answer.
Invite in people or images.
A person,
An animal,
Object or place in nature.
A place or images that nurture feelings of being secure,
Serene and at ease.
Spacious.
Open.
Timeless.
Perfect.
Familiar.
Unchanging yet fresh and always present.
Rest back into your inner resource.
The felt sense of well-being throughout your body.
Know that you can return to this inner resource at any time day or night.
And throughout your practice of Yoga Nidra.
Whenever you feel the need to be secure and at ease.
Your attention falling away from this guided meditation at any time.
As I name each part of your body.
Allow my words to be your words and visualise each part of your body.
Lighting up with a bright light.
A light with a colour of your choosing.
Lighting up like a bright light as you draw attention to each part of your body.
Your left thumb.
Index finger.
Middle finger.
Ring finger.
And pinky finger.
The left palm of your hand.
The back of your hand.
Your left wrist.
Forearm.
Elbow.
And upper arm.
Your left shoulder.
Armpit.
Left side of your ribcage.
Waist and left hip.
Lighting up with a bright light.
A colour of your choosing.
Your right thumb.
Index finger.
Middle finger.
Ring finger.
And pinky finger.
The right palm of your hand.
The back of your hand.
The right wrist.
Forearm.
Elbow.
And upper arm.
The right shoulder.
Armpit.
Right side of the ribcage.
Waist and right hip.
Letting go of thinking.
Your forehead.
Your left eye.
And right eye.
Your cheeks.
Your nose.
Your mouth.
Your left ear and right ear.
Your entire face.
Lighting up.
Like a bright light.
The front of your neck.
Your collarbones.
Your upper chest.
The front of your ribcage.
Lighting up.
Your breath moving in and out of the belly.
With ease,
A bright light.
Your hips.
Your groin.
Your left thigh.
And right thigh.
Your left knee.
Your right knee.
Left shin.
Right shin.
Left ankle.
Right ankle.
The top of your left foot.
Your left big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
The top of your right foot.
Your right big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Light and bright.
Light and bright.
Your left arm pure bright light.
Your right arm pure bright light.
The entire front of your body.
Lighting up.
The crown of your head.
The back of your head.
The back of your ribcage.
Your upper back and shoulder blades.
The back of your ribcage.
Your lower back.
Your hips.
Your buttocks.
The back of your thighs.
The back of your knees.
Your calves.
Your heels.
The soles of your feet.
Your left arm.
Your right arm.
The entire front of your body.
The entire back of your body.
Welcome every experience that is now present.
While interweaving your inner resource.
Your safe haven of peace and serenity.
Feeling secure and at ease.
Your entire body waves of light.
Your entire body waves of light.
Radiating at rest.
At ease.
Welcome the entire body as waves of light.
Rippling and flowing in all directions.
Inwardly and outwardly.
The front of the body.
The back of the body.
Left side.
Right side.
Welcome the entire body.
And if helpful,
Interweave your inner resource.
Your safe haven of peace and serenity.
Softening and releasing your attention.
From this guided relaxation at any time.
Feel the entire body as a radiant field of sensation.
Radiating in all directions simultaneously.
Inwardly.
Outwardly.
Bring attention to sensations of well-being.
Happiness.
Joy.
Bliss.
Sensations that are present within you.
Welcome and feel an inner smile.
Radiating from your heart.
Radiating joy everywhere from the heart.
Expanding and spreading throughout your entire torso.
Into your arms and hands.
Pelvis,
Legs and feet.
Every cell throughout the entire body.
Radiantly alive with feelings of well-being.
Happiness.
Joy.
Bliss.
And if helpful,
Interweave your inner resource.
That feeling of peace and serenity throughout your body.
Held.
Supported.
With kindness,
Compassion and gentleness.
Feeling secure and at ease.
Everything to be just as it is.
Without trying to understand or change anything.
Simply being just as you are.
And everything just as it is.
Interweaving your inner resource.
Feeling secure and at ease.
Give yourself the grace to abide in this space of peace and serenity.
This space that you and only you have created for yourself.
This is your time.
Offering you the invitation to invite in gratitude for taking this time for yourself.
Allowing yourself to fall into a deeply restful and rejuvenating state of sleep.
