Yoga Nidra Meditation Find your most comfortable position Allowing your body to settle into the bed As if it is being held by something soft,
Warm and loving Take a slow breath in and let it fall out of your body Like an exhale that has been waiting all day to be released Tonight we enter a sacred space A place where your mind can soften Your body can let go And your soul can finally rest This is your time now A time to return home to yourself As we enter the arriving phase of this meditation Feel the weight of your body sinking into the mattress Your legs,
Your arms,
Your shoulders There is nothing you need to hold up Nothing you need to manage Nothing you need to figure out Silently whisper an intention for this night A feeling worth simply to rest Hold that intention lightly As if placing it inside the heart Where it can be cared for As we enter the phase 2 The rotation of awareness We move gently through the body Bring your awareness to your right hand,
Fingers,
Wrist Let it soften Bring your awareness to your right forearm The right elbow The upper arm Bring your awareness to your left hand,
Fingers,
Wrist Letting that side soften too Move slowly up the arm Upper arm Allowing the body to rest without effort Now shift your attention to your feet Right foot Left foot Your ankles Your calves Your thighs Let the heaviness spread gently Bring your awareness to the pelvis The center of grounding and release Let any tension melt down like warm sand Move to the belly The place you carry emotions The place that responds first to any stress Let it loosen Soften Expand naturally Now your chest Your beautiful heart space The sacred home of truth and tenderness Allow your chest to open Just enough for your breath to move freely Move into the shoulders Unverting the day Letting the weight of the day slide away Allow awareness to travel down the back Vertebrae by vertebrae Like fingers smoothing silk Bring your attention to the face Softening the jaw Relaxing the tongue Resting your heavy eyes in their space Allow your forehead to widen and open Pay attention to your scalp Releasing its last hold Your whole body is now in a state of quiet,
Effortless stillness We enter phase 3,
The breath awareness Notice your breath as it moves like a gentle tide Inhaling softness Exhaling the day With every exhale feel your body dropping deeper and deeper As if sinking into a warm lake of calm healing energy Feel the warmth in your skin Let the breath breathe you There is nothing to control There is nothing to improve Simply receiving Receive your breath As we enter in phase 4,
Deepening the opposites Feel your body become heavy Now imagine your body becoming light as if floating Feel your body become warm Now imagine a cool,
Refreshing breeze moving through the space around you These opposites balance your nervous system Softening your edges and preparing you for deep rest Let's do it one more time Feel your body become heavy Now imagine it becoming light as if floating Feel your body become warm Now imagine a cool,
Refreshing breeze moving through the space around you We now enter phase 5 Imagine a warm glow of light at the center of your chest A light of peace,
Safety A light of divine protection This light grows softer Spreading down the arms Through the belly Into your legs Finally blooming above your head Like a gentle halo of calm A beautiful halo above your head You are wrapped in this soft,
Sacred glow Nothing can disturb you here Nothing can pull you back to the day You are held In phase 6,
We surrender into sleep Let the glow softly fade but not disappearing Just settling around you like dusk Your body knows what to do Your breath knows how to rest Your mind is safe to drift You are entering a deeper level now A place beyond thought Beyond effort Beyond doing A place where through restoration happens Allow yourself to fall as deeply as you need Just allow The rest of the night will be carried by soft music and nature sounds So your sleep remains uninterrupted Steady and nurturing You are safe You are supported You can surrender everything now Have an amazing good night
