Yoga Nidra Sound Bath Meditation

Resting gently,

Feeling the support of the floor underneath you,

Through your back,

Your arms and legs,

Comfortably supported,

Bringing your awareness down to your feet,

Resting your awareness on your toes,

The soles of your feet,

The top of your feet and your ankles.

Now bringing your awareness to your calf muscles,

Now to your shins,

Up to your thighs,

Coming to rest at your hips and the base of your spine,

Bringing your attention to your hands,

Become aware of your fingers,

The palms of your hands,

The top of your hands and now your wrists,

Bring your attention to your forearms,

Your elbows,

Your biceps,

Coming to rest on your shoulders,

Bring your awareness to your knees,

Up to your abdomen,

Continuing up to your chest,

Feeling the rise and the fall of your chest.

As you gently inhale and exhale,

Bring your attention up to your throat,

To your jaw,

Coming to rest on your tongue.

Bringing your attention up to your eyes and coming to rest on your forehead.

Take a deep breath,

Allow the breath to come all the way up to the crown of your head and as you exhale,

Allow your attention to run down the full length of your body,

Down to the soles of your feet,

Becoming aware of your body now,

Gently asleep while your mind is still wide awake and conscious.

Return your body to the waking world,

By gently wiggling your fingers and toes,

Allowing your body to feel the ground,

Supporting your back and legs.

And when you're ready,

Gently open your eyes,

Fully back,

Wide and awake.