Stardust Yoga Nidra For Sleep

Namaste.

Welcome to this yoga nidra meditation for deep sleep.

My name is Elka.

Allow me to be your guide.

I'll give you a few moments to get yourself as comfortable as you can.

Relax in stillness and allow your awareness to drift off to the gentle sound of the music as we begin.

Some nights might be easy to fall asleep and you wake up feeling completely rested and restored.

But some nights it might be a struggle to get the rest our mind and body needs.

This is because our sleep can be disrupted due to so many factors in our daily lives.

Please know that your body instinctively knows how to sleep.

You do not need to think about this,

Nor does it take any effort at all.

Sleep comes when you release.

So give yourself some time to settle in.

Make any adjustments to your comfort as you need.

Spread relaxation down inside your toes,

Gently stretching into the spaces between the toes.

Now feel deep down into your fingertips and allow them to soften.

Move your awareness inside the lower jaw and create a little space here.

Feel your breath at the tip of your nose.

Take in the sensations,

Colors and textures behind your closed eyes.

Feel your breath move in and out of your chest.

Notice as your breath fills into all the spaces of your body and feel how your body responds as you breathe out.

Take in a few more breaths with your gentle awareness,

Noticing into the spaces it fills,

Noticing where your body rests as you let go.

There is nothing for you to do but listen as I guide you through this meditation.

This yoga nidra is specifically designed to help you sleep.

You may drift in and out throughout this experience and that is okay.

Know that your body and mind are still receiving the benefits of this practice.

Follow along and listen as best as you can as you fully experience this ancient medicine of rest.

You might remain awake and aware or you might fall asleep during this meditation.

If you do not drift off to sleep by the end of this yoga nidra,

Press play and follow along with this recording again.

You will feel more rested when you rise for your next day and your brain and body will get the rest it needs.

Our brains have a unique ability to repair while we sleep.

Create a nightly ritual and return to this meditation every night for at least 30 days to transform your sleeping habits and promote well-being that naturally happens when you are fully rested.

Begin to fine tune your comfort even more now.

Fell in with your blankets.

Be warm.

Adjust your head so you can deeply rest into the support of your pillow.

Allow your shoulders to soften away from your ears with your next breath out.

And gently return to your awareness of your breath again.

Could you even welcome a deeper breath in now,

Noticing where you can sense and feel your breath?

Perhaps feeling the breath at the tip of the nose or the back of the throat.

Maybe noticing breath filling your lungs,

Abdomen and belly.

And watch now as you breathe out how your whole body releases and lets go.

Feel your body soothed by breath.

Do this again a few more times,

Gently drawing in a deeper breath.

Feeling,

Sensing,

Noticing where you feel this breath.

And with every breath out,

Notice how the body sinks,

Dissolves,

Releases into the support beneath you.

Breathe into the spaces of your body,

Breath filling out to your outer edges,

Filling every pore,

Whole body opening with breath.

And notice as the breath is released,

Every cell of the body lets go.

Feel your joints releasing.

Feel every pore of the body releasing into the space around you.

Feel your whole body letting go.

Feeling breath into lungs,

Chest,

Back and belly.

And as it flows out,

Notice your body dissolving into the space around you.

Feel your body in equilibrium with gravity,

Whole body supported and resting.

Notice as your body is breathing you into balance.

Feel yourself receiving breath in.

Every tiny pore,

Every cell is breathing.

And as you breathe out,

Notice your body naturally balancing every muscle resting.

Whole body flowing with the flow of breath and awareness.

Feeling your whole body supported,

I notice how your bones gently rest on waves of breath.

The very first generation of stars drew together creating and burning enough energy to produce the elements that makes it possible for all of life today.

These elements of hydrogen,

Oxygen,

Carbon and nitrogen are what make you,

You.

You were formed in stars over billions of years and multiple star lifetimes.

So take a moment to think about this.

Billions and billions of different stars contributed to all the matter that makes you and all of life that is our home.

Millions of seeded stars created all the life on this planet.

And this is who you are.

You are 50 times the energy of the sun.

Your body is made of stardust and collective energy.

Wow!

You are stars merging and worlds beginning.

You are pure living stardust in motion.

It's so incredible that you are a result of supernovas,

A result of stars uniting.

You are a creation of energy and matter and as vast as the air and space around you.

You are a beautiful and important part of this universe and created just as such.

So allow this to be your inner resource.

Know that you are made of timeless space and boundless energy.

You are a divine cosmic being.

So throughout this practice,

Leave a quiet intention before you sleep.

Begin to listen to the quiet,

Vast,

Open space within you from your inner cosmic being.

Allow your Senkopa to arise or offer a simple affirmation,

A gentle wish or an offering of gratitude to be spread throughout this practice.

The practice of Yoga Nidra begins.

Welcome the feelings inside your mouth.

Feel the tongue.

Feel the teeth inside the mouth.

Feel the roof of the mouth.

The soft tissues of the floor of your mouth.

Notice how you can soften the muscles deep inside your tongue.

Notice the muscles of your throat and jaw.

Feel the muscles inside your cheeks.

Feel the bones of your mouth.

And from here,

Could you now notice your nose?

Feel the tip of your nose.

The bridge of your nose.

Notice how your breath flows at the nostrils and atop your lip.

Feel the air either warm or cool.

And feel the air on your skin,

Even noticing the touch of your clothes.

Notice as you move your awareness and feel inside your right eye now.

Feel the top and bottom eyelids gently touching.

Feel your eyelashes gently touching.

Feel inside the socket of your right eye.

And now feeling the whole right eye with your awareness.

And now could you welcome the feelings inside your left eye?

Notice the top and bottom of your eyelids and the eyelashes gently touching.

Feel the whole socket of the left eye.

Feeling all the sensations of your left eye.

Now feel the forehead.

Inside your awareness,

Cross your forehead wide out to your temples and feel your scalp.

Notice the sensations lined up at the crown of your head.

Sensing the sensations at the top of your head.

And now the back of your head.

And now could you welcome the whole head as one sensation?

Feeling the whole head as one sensation.

Feeling the weight of your head.

And feeling the support of your pillow.

And could you bring your attention and feel all the way down your body?

Feel the sensations from head to toes.

And from fingertips to toe tips.

Scanning and noticing all the feelings inside your awareness throughout your whole body.

Head to toe.

Now welcome the feelings in only one side of your body.

Feeling the call of sensations only on one side of your body.

Feeling this side of your body.

And follow the sensations on this side from the crown of your head down to the tip of your toes.

Feel deep inside your big toe as it lights up with sensations.

Feeling deep inside your big toe.

Notice the tip of the toe.

Feeling all sensations at the tip of your big toe.

Now could you follow along as your awareness moves to the sensations inside your second toe?

And the tip of the second toe.

And now the sensations at the tip of the third toe.

The tip of your fourth toe.

And the tip of your fifth toe.

And now notice all the sensations inside all your toes.

Feeling all five toes.

And now welcome the sensations inside your foot.

Feel the top of your foot.

The sole of your foot.

Your heel.

Ankle.

Lower leg.

Knee.

Upper leg.

Inside your hip.

Waist.

And feel this whole side of your chest and this side of your back.

Feel inside the shoulder.

Feeling the front of the shoulder,

The back of the shoulder.

Noticing the sensations inside the shoulder joint itself.

Now could you begin to welcome the sensations as they travel inside your arm?

Noting the sensations inside the upper arm.

Inside your elbow.

Feeling your lower arm and wrist.

Feel the inside of your palm.

Noticing your palm warm or cool.

And could you welcome the awareness inside your thumb?

Feeling the tip of your thumb.

Now the tip of your index finger,

Tip of your second finger,

Tip of your third finger,

And tip of your little finger.

Feel inside your thumb and your fingers as one sensation.

Welcome out the feelings inside the whole hand,

Noticing all the sensations within your awareness.

Welcome all the sensations inside your hand,

Your arm,

And your shoulder.

Feeling this whole side of your body now.

Feeling from the tip of your head down this whole side down to your toes.

Feeling your whole side within your awareness.

Noting how this whole side of your body feels.

And could you move your awareness now over to your other side?

Feeling all the sensations move to the other side of your body.

Begin to follow your awareness down from the crown of your head,

Throughout your whole body down this side.

Feeling all the sensations that you feel from head to toes,

From fingertips to toe tips.

Feeling this whole side of your body inside your awareness.

Follow all of your sensations down deep inside your toes.

Feeling all the sensations inside your big toe.

And watch as your awareness now moves to the sensations inside your second toe and the tip of your second toe.

Now feel the third toe,

Your fourth toe,

Your baby toe.

Feeling and sensing all of your toes at once.

Feeling all five toes with sensations.

Now welcome all the sensations inside your foot.

Feel the top of your foot.

Feel the sole of your foot.

Your heel,

Ankle,

Lower leg,

Knee,

Upper leg,

Your hip,

Waist,

Chest,

Back.

Feel inside the shoulder on this side.

Now the sensations at the front of the shoulder,

The sensations on the back of the shoulder.

Noticing everything that's inside the shoulder joint itself.

And could you welcome the sensations to travel inside your arm?

Feeling the sensations inside the upper arm,

Elbow,

Lower arm,

Wrist,

And feel inside the center of your palm.

Notice saying your palm warm or cool.

And could you move your awareness inside the thumb?

Welcoming the sensations of your thumb,

Index finger,

Middle finger,

Ring finger,

Middle finger.

Feel inside your thumb and fingers all at once.

Welcoming the sensations of your whole hand.

Feeling all the sensations within your awareness.

And welcoming the sensations inside the hand,

Arm,

And shoulder at once.

Noting all the sensations inside your hand,

Arm,

And shoulder at once.

And feel back into the sensations inside this whole side of your body.

Noting all the sensations within your awareness on this side of your body.

All the sensations in this side of your body as one.

And now could you welcome your attention to move back to your breath?

Feel yourself breathing.

Notice how your whole body feels as it's being breathed.

Noticing the breath as it flows in,

Flows out.

No need for control or no holding.

For you to feel your body being breathed.

Welcome and sense the breath.

And notice the sensations of your body expanding,

Opening.

And also feel it's releasing,

Letting go.

Breathing with every breath.

Notice your entire body and mind relaxing with every breath.

Feel the ease within your torso.

Feeling the ease throughout your whole body.

Note your body breathing with peacefulness and ease.

Note yourself sensing the gentle flow of well-being with every breath.

You noticing and experiencing the rhythm and flow of your breath.

And also being present with the sensations.

Noticing your body resting.

Inviting feelings of peacefulness and ease.

Notice yourself feeling peaceful and your whole body at ease.

Welcoming all the feelings and movements of your body.

Welcoming the movement of thoughts.

Feeling the changes in flow of your emotions.

Being present with all the sensations.

Being present with everything that flows with your peaceful,

Calming energy.

Feeling your breath and welcoming this peaceful flow of presence and well-being.

Note yourself experiencing each breath with flow of ease and well-being.

Every breath circulating peaceful energy throughout your entire being.

Welcome and feel the flow of energy and breath from the crown of your head.

Float down the front of your body and into your toes.

And with each exhalation,

Sensations and currents of energy flowing back up your body from your toes to your crown.

As you breathe in,

Feel the flow of energy and breath from the crown of your head down your body and into your toes.

With each exhalation,

Note the sensations and currents of energy flowing back up your body from toes to crown.

Feel every cell of your body nourished by this cycle and currents of breath.

Breathing in,

The flow of energy from the crown of your head pulling down deep inside your toes.

And with each breath out,

Follow the sensations back up your body from the toes to your crown.

And could you begin to sense and welcome and gently locate where you might be holding recurring busy active thoughts?

Notice where you feel this inside your body.

Being present with the movement of your thoughts,

Notice yourself aware of your thoughts and emotions that are present within your awareness.

Note and welcome where you sense or feel the flow of thoughts and emotions and sensations inside your awareness.

Feeling each experience just as it is,

Without any need for changing,

No resisting.

Just feeling and being present with the flow of thoughts,

Emotions,

And sensations.

Realizing that you can return to the safe space of your inner resource at any time you need to.

Be present with whatever calls your attention.

Observe it with your gentle awareness.

Being present just as you are.

Note yourself observing your thoughts,

Observing the feelings,

All the sensations as they appear and disappear without any concern or involvement.

Welcome each experience with ease,

Without judgment.

No trying to think about it or change it.

Simply be present.

Note yourself observing your experience of it.

Feeling yourself maybe fast,

Timeless,

Or free.

Notice yourself in your original form of no form,

Feeling present,

Peaceful,

And at ease.

Feeling all the movement of sensations in your awareness and observing yourself experiencing it.

Simply witnessing all that you are experiencing as it appears and dissolves.

There is no wrong way to do this.

Feel yourself in this present moment of no expectation of freedom,

Welcoming in feelings of peace and full of ease.

Simply notice this experience.

Feel into this experience just as it is,

Without trying.

Sense how this feels and how this affects your mind and your body.

Aware of all that is appearing and dissolving.

Sensing how you are the observer of all that passes through your awareness.

Being present with every thought,

Every sensation,

And every emotion as it comes and goes.

Note yourself sensing into your spacious openness all that is within your awareness.

You as the observer of all that you are feeling.

Notice this feeling of being.

Notice how,

As awareness,

You are everywhere and nowhere at once.

Feel yourself everywhere and nowhere at once.

Resting,

Observing,

Spreading everywhere and nowhere at once.

Feel yourself in this present moment of no expectation of freedom,

Welcoming in feelings of peace and full of ease.