Yoga Nidra for Sleep with Ocean Waves & Binaural Beats

And make sure your body feels really comfortable,

Completely supported by the bed.

And when you feel ready,

Just let your attention find your breath.

Just sensing the natural,

Easy movement of your breath.

Sensing your breath as it comes in,

As your abdomen rises,

And as it goes out,

And your abdomen releases.

Just sensing your breath.

And begin to breathe smoothly and with ease.

And just ever so gently fill your breath all the way to the top of your inhale and then pause.

And then exhale and let all your breath out of your body.

Take another few breaths like this,

Filling your abdomen completely as you breathe in,

Pausing at the top of your inhale and then exhaling out all the way.

Taking a few more smooth and easy breaths just like this.

Pausing at the top of each inhale and then exhaling out all the way.

And now let your breathing return to its natural rhythm.

Letting your body breathe the way it wants to breathe.

Your body breathing itself.

And now with each exhale,

Begin to let your body sink into the bed.

Each exhale,

Allowing the weight of your body to sink down into the bed completely.

And gently bringing your attention inside your mouth.

Begin to feel the entire inside of your mouth.

Feel your tongue resting in your lower palate.

And let the very center of your tongue sink down into your lower palate.

Allow your jaw to be soft.

And let all unnecessary tension melt out of your mouth and jaw.

Gently bring your attention now to your eyes and begin to sense your eyes.

Letting your attention settle and rest here.

And sensing your eyes resting in the center of your eye sockets.

And as you let your attention rest here,

Sensing your eyes.

Allow your eyes to sink gently down into your eye socket.

And then gently bringing your attention to your forehead,

Forehead smooth and cool.

And soften your temples.

And sensing your forebrain just behind your forehead.

And let this front part of your brain sink back into your skull.

The front of your brain gently sinking down into the back of your brain.

And forehead smooth and cool.

And gently bring your attention to where your head connects with the pillow.

And soften your scalp here where your head meets the pillow.

And allow the weight of your head to sink deeper into the pillow.

And let the weight of your head completely sink down into the support of the pillow.

And then gently bringing your attention down to your neck.

Sensing the sides of your neck,

The back of your neck.

And letting your attention settle just inside your throat.

And gently feel the inner walls of your throat.

And sensing your breath as it comes all the way in and goes all the way out through the inner walls of your throat.

Letting your attention settle here.

Sensing your breath in the inner walls of your throat.

And with each exhale,

Allow your throat to soften.

And gently bringing your attention down to your shoulders.

And feel where your shoulders make contact with the bed.

And in this place where your shoulders touch the bed,

Soften your skin.

Letting the weight of your shoulders sink down into the bed.

And begin to sense your breath as it comes down to your neck.

And begin to sense down your arms.

And feel all the places that your arms make contact with what they're resting on.

And as you feel all the places that your arms make contact,

Soften.

Allowing the weight of your arms to sink,

Be heavy,

And sink down into what they're resting on.

And then allow your attention to really settle in on the palms of your hands.

Letting your attention settling into the palms of your hands and soften right in the center of the palms of your hands.

Allowing your hands to be heavy and completely supported by what they're resting on.

Allowing your attention to settle here right in the center of the palms of your hands.

Letting your attention to the palms of your hands.

And then gently bring your hands down to the floor.

And bring your attention to where your torso makes contact with the bed.

Allowing your whole torso to soften and sink deeper and deeper into the bed.

Each exhale,

The weight of your torso sinking deeper into the bed.

As your whole body rests.

And then gently feel down the backs of your legs.

And where your legs make contact with what they're resting on.

And let the weight of your legs sink into the bed.

And then feel down to your feet and what your feet are touching.

And let your feet sink into the bed.

Now feel your whole body supporting completely.

With each exhale,

Let go even more of the weight of your body.

Letting the weight of your body sink into the bed even more.

And letting the weight of your body sink into the bed.

Deeper and deeper.

Allow the corners of your lips now to raise slightly into a gentle Mona Lisa smile.

Just raise the corners of your lips ever so slightly.

And feel this smile and sensation softening your face.

Feel the softening of your cheeks,

Your eyes,

Temples.

Just a gentle sensation of smiling spreading throughout your whole body.

And letting the weight of your body sink into the bed.

Letting the weight of your body sink into the bed as your whole body rests.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.

And letting the weight of your body sink into the bed.