Yoga Nidra For Deep Rest And Sleep With 432hz

Welcome to this practice of yoga nidra meditation.

Yoga nidra has been around for centuries and can allow the body,

Mind,

And spirit to deeply relax and release into a restful state.

You may use this recording for sleep or slowing down the mind after a busy day before bedtime.

Let's begin by moving your body into a comfortable position.

Allow yourself to sink deeply down into whatever you are lying upon.

Nestling your body,

Your legs,

Your arms,

Surrounding yourself with comfort.

Perhaps allowing the body to be placed in a classic yoga nidra meditation stance.

With arms slightly away from the body,

Legs spread slightly apart,

Feet,

Hips,

Belly,

Shoulders and head relaxed.

Now tune into the sensations you notice,

Whether it be sounds,

Sights,

Or feelings in the room.

You might notice the texture of what you're lying upon,

Or the texture of your clothes beneath your fingers.

You might notice sounds in the room or outside.

You may notice thoughts moving in and out.

Just allow these thoughts,

Sounds,

And sensations to move freely in and out of your awareness.

Try not to get attached to any of them.

Just be an observer in the moment.

Now begin to adjust your position again,

And see if you can become just 5 or 10% more comfortable in the position you've chosen.

It's okay to move during the yoga nidra,

But if you need to move,

Do so slowly and gently.

Becoming aware of the inhales and the exhales.

Perhaps closing the eyelids if that feels comfortable,

Or turning your gaze inward.

Focusing on the sensations of the inhales and the exhales.

You might imagine breathing in a color,

Or a sensation like warmth.

Let this warm sensation of the breath move in and out,

Allowing the muscles and any tension or tightness in the body to release.

Now begin to deepen the exhales.

See if you can exhale slowly,

Extending the length of the exhale longer than the inhales.

When the inhale comes naturally,

Allow it to completely fill the heart space,

The belly,

The entire body.

You might notice an expansion,

A rising,

Or an opening quality with the inhales.

There might be a dropping,

Or a sinking,

Or a relaxation feeling that comes with the exhales.

We'll move into our yoga nidra practice,

Allowing the breath to return to its natural pattern whenever you are ready.

It's customary to set an intention for your practice,

Your meditation,

And this can be something set in a positive frame,

In the present tense.

Something that could be a heartfelt desire.

Something that you deeply wish to be true in this moment.

Perhaps I am calm and relaxed.

You can choose your own intention and repeat it to yourself silently with the next three inhales and exhales.

Extending the exhales.

Inhaling deeply.

Exhaling softly.

Allowing your last exhale to sigh out of the body gently,

And now release the intention.

We will begin with a body scan,

Noticing each body part as I say it,

Allowing your awareness to rest gently there for just a moment before moving to the next part.

Being sure that if you do lose your place,

Not to worry,

You can gently return your focus back to the sound of my voice.

We'll begin on the right side of the body with the right hand thumb.

Sensing into the right hand thumb,

The first finger,

The second finger,

The ring finger,

The pinky,

The palm of the right hand,

The back of the right hand,

The right wrist,

The forearm,

The right elbow,

The upper arm,

The shoulder,

The underarm,

Side of the right waist,

The hip,

The right leg,

The knee,

Down into the lower leg and the foot on the right side,

The right big toe,

Second toe,

Third toe,

Fourth,

And the pinky toe,

Sole of the right foot,

The heel of the right foot.

Now allowing the sensation to focus on the entire right side of the body,

Allowing the whole right side of the body to release and relax,

Allowing the body to deeply inhale and exhale while moving your awareness now to the left side,

Beginning with the left hand thumb,

First finger,

Second finger,

Ring finger,

The pinky,

Palm of the left hand,

The back of the left hand,

The wrist,

The left forearm,

The elbow,

The upper arm,

The left shoulder,

The underarm,

Side of the left waist,

The left hip,

Top leg,

The knee,

The left lower leg,

Left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And the pinky toe,

Sole of the left foot,

Heel of the left foot.

Now focusing on the entire left side of the whole body,

Allowing the left side of the body to release and relax,

Taking an inhale,

Letting the exhale move your awareness to the back side of the body,

Starting with the back of the head,

Moving into the back of the neck,

The shoulders,

Shoulder blades,

The back of the ribcage,

The low back,

Backs of the hips,

The thighs,

The calves,

The heels of the feet,

And the soles of both feet.

Now moving that awareness to the front side of the body,

Inhaling,

Exhaling into the top of the head,

Then moving to the forehead,

The eyes,

The nose,

The cheekbones,

The lips,

The ears,

The top lip,

The bottom lip,

The jaw,

The chin,

The front of the neck,

The clavicles,

Top of the chest,

The whole front of the ribcage,

The belly,

The front of the hips,

Tops of the thighs,

The knees,

The shins,

Both feet,

And all 10 toes,

Tops of the arms,

The hands,

And each finger on both sides.

Now inhaling up from the feet all the way to the top of the head,

And exhaling into the entire front side of the whole body.

Releasing and relaxed,

Focusing on the front side of the body.

Now becoming aware of the right and the left sides of the body together,

The back and the front of the body.

Becoming aware now of the whole body as one,

Begin to awaken the experience of coldness in the body,

Experiencing chilly cold,

Perhaps imagining yourself being outside in winter without a coat,

Without any judgment or attachment,

Feel this chill permeating your entire body,

Feeling the cold through the whole body.

Now imagine that a strong ray of sun is beaming down on you from above,

Beginning to warm up the body as if it were moving from out behind a cloud,

Starting at your toes,

Warming your feet,

The legs,

The torso,

The arms,

Shoulders,

The arms,

Shoulders,

Neck,

And face,

Allowing the sensation of warmth to spread through the entire body.

Now imagining the heat in summer,

Imagining you are out in the sun with no shade,

Feeling this heat radiating onto your skin,

Heat all around the body.

Now allowing the cloud to move back slowly in front of the sun,

Bringing the temperature back,

Bringing some shade above you,

Settling on the most comfortable temperature for your body,

Releasing and relaxing into this perfect temperature sensation.

Take a breath and release.

Now imagining your body becoming heavy,

Feel the heaviness in all parts of the body,

Allowing each part to become heavier and heavier.

The head is heavy,

The shoulders are heavy,

The torso is heavy,

The whole body is very heavy.

Imagine the bones are made of lead,

Sinking deeply into gravity.

Now allow the body to be as light as possible,

Sinking deeply into gravity.

Now sense into a feeling that the whole body has been released by gravity,

Getting lighter and lighter,

Allowing the body to feel weightless,

As if it could float away from the floor and up towards the ceiling.

The head is light,

The limbs are light and weightless,

The torso is light,

The whole body is light and weightless.

Allowing yourself to rise higher and higher away from the ground,

Floating as if you were a feather on a breeze.

Finally,

Recall the feeling of gravity,

Allowing it to gently pull you back to earth,

Slowly floating back into your space.

Sensing into the comfortable feeling of being held in place,

By gravity,

Safely held,

And take a deep breath.

Now bring into your awareness a sensation,

A visual or a feeling of a place or an experiencing which you felt your happiest and most comfortable.

Could be in nature,

On a beach,

Or with somebody special.

Just allowing your imagination to transport your whole body to this special,

Comfortable space or place.

Recalling the feeling of being completely at ease.

Allow this feeling of ease to cover and enter the whole body.

Allowing your body and mind to completely be enveloped by the sense of ease.

Bringing to mind your whole body relying,

Bringing to mind your whole body relaxed and releasing,

Gently drifting away,

Completely at ease.

You may choose to stay in this comfortable position as long as you wish.

When you are ready,

You may roll over and gently relax and breathe.

Breathe,

Remembering to bring to mind your intention.

Allowing yourself to soak in the release and relaxation.

Allowing yourself to sleep deeply and gently as long as you need.

Namaste.