Welcome,
Friends,
To this Yoga Nidra meditation for sleep.
During this practice,
I'll gently guide your awareness through the body,
Inviting you to breathe,
Relax,
Feel sensations in the body,
And just watch,
Allowing everything just to be as it is.
There will be no closing bell at the end of this meditation,
And the background sounds will continue for 8 hours,
So if you drift to sleep at any point,
That's perfectly fine.
Your subconscious will continue to listen and receive the practice.
So,
Take a few moments to settle in.
Lie down and spread out.
Make sure your head and neck are supported,
And your back and hips are comfortable.
Comfort is key.
Once your body is ready,
Allow your attention to turn inward,
And let this experience unfold.
Take a deep breath in,
And exhale.
Maybe it would feel good to do that again.
Take a deep breath in,
And slowly release it.
And now begin to observe the natural rhythm of your breath,
Allowing each inhale and exhale to bring you into deeper relaxation.
Feel the softness of your belly as it rises and falls with each breath.
Feel the subtle expansion and retraction of the rib cage.
Feel the air flowing in through the nose,
And the warmth as it leaves.
Let the breath lengthen and deepen,
And notice the mind falling into stillness.
We'll begin bringing awareness to the body,
One area at a time.
Just breathe,
Relax,
Feel sensation,
And watch.
If you lose focus or drift towards sleep,
Gently allow it to happen.
Bring your attention to your right hand,
To the palm of the hand,
To the top of the hand,
To the thumb,
The index finger,
The middle finger,
The fourth finger,
And the pinky finger.
Noticing the whole hand.
Breathe,
Relax,
Feel,
And watch.
And bringing your attention to your wrist,
To the forearm,
To the elbow,
To the upper arm,
To the shoulder,
To the right armpit.
Noticing the whole right arm.
Breathe,
Relax,
Feel any sensations,
And watch.
Now bring your attention to your right ribs,
To the waist,
And the hips,
The whole right side of the torso.
Breathe,
Relax,
Feel,
And watch.
Now noticing the right thigh,
The top of the knee,
The shin,
And the ankle,
The whole front of the right leg.
Breathe,
Relax,
Feel,
And watch.
Now noticing the right foot,
The top of the foot,
The sole of the foot,
The toes,
The big toe,
The second toe,
The third toe,
The fourth toe,
And the pinky toe,
The bottom of the foot,
And the heel.
Bringing your awareness to the whole right foot.
Breathe,
Relax,
Feel,
And watch.
Now noticing the back of the right leg,
The calf muscle,
The back of the right knee,
The back of the thigh,
All the way up to the glute.
Noticing the whole back of the right leg.
Breathe,
Relax,
Feel,
And watch.
Bringing your awareness to the right side of the lower back,
To the mid back,
And the upper back,
The back of the shoulders.
Noticing the whole right side of your body.
Just breathe,
Relax,
Feel,
And watch.
Now bring your attention to your left hand,
To the top of the hand,
To the palm of the hand,
To the thumb,
To the index finger,
To the middle finger,
To the fourth finger,
To the pinky finger.
Noticing the whole left hand.
Breathe,
Relax,
Feel,
And watch.
Bring your attention to your left wrist,
The forearm,
The elbow,
The upper arm,
The left shoulder,
The armpit.
Noticing the whole left arm.
Breathe,
Relax,
Feel,
And watch.
Bringing your attention to your left ribs,
The waist,
To the whole left side of your torso.
Breathe,
Relax,
Feel,
And watch.
Bring your awareness to your left thigh,
To the knee,
To the shin,
To the ankle,
To the heel.
Noticing the whole top side of the left leg.
Breathe,
Relax,
Watch,
And feel.
Bringing your awareness to the left foot,
The top of the foot,
The toes,
The big toe,
The second toe,
The third toe,
The fourth toe,
The pinky toe,
The bottom of the foot,
And the heel.
Bringing your attention to the whole left foot.
Breathe,
Relax,
Feel,
And watch.
Bringing your awareness to the back of the left leg,
To the calf muscle,
To the back of the knee,
The back of the thigh,
The left glute,
The whole back of the left leg.
Breathe,
Relax,
Feel,
And watch.
Bring your attention to the left side of your lower back,
To the middle of the back,
To the upper back,
And the back of the shoulder.
Now noticing the whole left side of your body.
Breathe,
Relax,
Feel,
Bring your awareness to your belly,
To your chest,
To your heart center.
Bring your awareness to the entire length of the spine,
Noticing the entire torso.
Just breathe,
Relax,
Feel,
And watch.
Bring your attention to your neck,
To your jaw,
To your lips,
And tongue,
The inside of the mouth,
The nose,
The cheeks,
The ears,
The corners of the eye,
And your eyes,
Your forehead,
The back of the head,
And the crown of the head.
Bring your attention to the whole head,
And breathe,
Relax,
Feel,
And watch.
Now bring your attention to the whole body,
The entire body,
The head and the torso,
The right arm and the left arm,
The right leg and the left leg,
The whole body.
Just breathe,
Feel sensations,
And watch.
The body is now heavy and still,
And the mind is quiet.
Like night settling over the earth,
Everything slows.
If sleep comes,
Welcome it,
And rest deeply.
