Yoga Nidra & Sound Healing for Deep Relaxation

Letting yourself be really comfortable making any little adjustments that you need to make to your physical body.

And then once you feel settled,

Let your attention find your breath.

And rather than trying to make your breath move in a particular way,

Just welcome your breath as it is.

Welcome your breath as it is.

Welcome your breath as it is.

Feeling all the places that you can feel your breath in your body.

There's absolutely nothing that you have to do,

Nothing to achieve,

Nothing to figure out.

Just simply sensing your breath and how it's moving through your body this afternoon.

Welcome your breath as it is.

Welcome your breath as it is.

And then I invite you if you have a specific intention for this particular meditation,

I invite you to really bring to mind your intention.

Hold your intention close for a few breaths.

And then when you're ready,

Let your attention,

Just let your intention move to the side and we'll revisit it again at the end of the practice.

Just sensing now the movement of your breath and all the places you feel your breath in your body.

And then I invite you with each exhale to let the weight of your body sink down into the ground.

Each exhale,

Giving over the weight of your body to what you're lying on.

And letting the weight of your body sink down into the ground.

And now you can let your intention come up to your face.

Just notice if you're holding any unnecessary tension around your jaw.

You can let the root of your tongue melt down into your lower palate.

Letting the base of your tongue melt down into your lower palate.

Letting the base of your tongue melt down into your lower palate.

And then bring your attention up to your eyes.

Notice if you're holding any unnecessary tension around your eyes.

And then you can try sensing your eyes resting down in your eye sockets.

Really welcoming sensation from all around your eyes.

And letting your eyes rest down in your eye sockets.

And throughout this whole meditation,

I invite you to keep welcoming your experience.

Allowing your experience to unfold just as it is.

As you keep directing your attention inside your body.

I'm going to guide us through a body scan now to really go through and welcome all the sensations through your body.

Starting with the top of your head and your scalp.

Welcoming sensations from the top of your head and all around your scalp.

Shifting your attention down to your ears.

Welcoming all the sensations present inside your ears.

Your left ear.

Sensations in your right ear.

Sensing both ears together at the same time.

And if you want to try and experiment here.

I invite you to welcome sounds in both ears.

And begin to sense sound from the left side and the right side of your body equally at the same time.

And sensing sound,

Welcoming sound from in front and behind your body equally at the same time.

Welcoming sounds from above and below.

Welcoming sounds from above and below your body equally at the same time.

And then opening your attention in all directions to sense sound all around you.

Yourself in the center of a sphere of sound.

And then I invite you to bring your attention to your shoulders.

Welcoming sensation across the front of your shoulders and across the back of your shoulders.

And then beginning to spread your attention down both of your arms.

Your upper arms,

Your lower arms.

And then really welcoming sensations in both of your hands.

Really welcoming sensations in the palms of your hands.

In each of your fingers.

The tops of your hands.

And then if it's interesting to you,

I invite you to zoom your attention in on your left hand.

Really welcoming sensations in the palm of your left hand.

And each finger on your left hand as sensation.

Welcoming as much sensation as you can present in the palm and fingers of your left hand.

And then I invite you to shift your attention over to your right hand.

Really zooming your attention in on the palm of your right hand.

Welcoming any tingling,

Any sensation present in the palm and fingers of your right hand.

And then see what happens if you open your attention to sense both hands together at the same time.

Welcoming sensation in both hands at the same time.

And being with everything just as it is.

And then when you feel ready,

You can invite your senses to come together.

When you feel ready,

You can invite your attention to the front of your rib cage.

And welcome any sensations present across your chest and across the front of your rib cage.

And then spreading your attention around to include the back of your rib cage.

And if you can,

Sensing the whole outer surface of your rib cage as sensation.

And then moving your attention down to your belly.

Welcoming sensation across your belly.

Spread your attention around to include your lower back.

And if you can,

Sensing your whole torso,

The front,

The back,

The sides.

Sensing your whole torso as sensation.

Welcoming sensation.

Being with everything just as it is.

And then from here you can spread your attention down your legs.

Welcoming sensations from your thighs,

Lower legs,

Your ankles and your feet.

And then if it's available to you,

Begin to sense the whole outer surface of your body.

Feel the outer surface of your body as sensation.

Sensing your whole body as radiant sensation.

Sensing your whole body as radiant sensation.

Feeling the outer surface,

The inside of your whole body as sensation.

Sensing your whole body as radiant sensation.

Feeling the outer surface,

The inside of your whole body as sensation.

Sensing your whole body as radiant sensation.

Sensing your whole body as radiant sensation.

And if it's interesting to you,

You can try sensing the space just in front of your body.

And the space just behind your body,

Equally at the same time.

And then sensing the space just to the left side of your body and just to the right side of your body,

Equally at the same time.

And then the space above and below your body,

Equally at the same time.

And then sense the space all around your body in all directions,

Equally at the same time.

And just notice what happens as you do this.

Just take a moment to stop and observe all that is present for you right now.

Whether it be thoughts,

Sounds,

Sensations,

Emotions.

Really allow and welcome your experience,

Just as it is.

And if you can,

Step back into that witnessing observer.

That can really welcome your experience,

Just as it is.

Yourself,

Just as you are.

Yourself,

Just as you are.

Welcoming everything as it is.

Yourself,

As you are.

And then coming back to sensing your whole body as sensation.

Sensing your whole body as radiant sensation.

Sensing your whole body as radiant sensation.

Sensing your whole body as radiant sensation.

Sensing your whole body as radiant sensation.

Sensing your whole body as radiant sensation.

Welcoming your whole body as radiant sensation.

Sensing your experience,

Just as it is.

And yourself,

Just as you are.

Let your attention include your breath.

Sensing and welcoming your breath as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your experience,

Just as it is.

Sensing your body breathing itself.

Welcoming your experience,

Just as it is.

Sensing your experience,

Just as it is.

And I invite you to bring back in your intention for this practice.

Just take a moment to pause and observe anything that came up around your intention.

To trace back over the journey that you've just taken.

Recalling any insight,

Any feeling,

Or anything that you need to take with you off into your daily life.

And then letting your intention just settle in your breath once more.

And then very gently starting to deepen your breath.

Sensing the sounds around you.

Sensing how your body is positioned in space.

And very gently beginning to make the journey back into the room and back up to that wide awake and alert state of wakefulness.