Welcome to this yoga nidra meditation for deep restful sleep.
Please come to sit or lie in a comfortable position,
Perhaps even snuggled up in bed.
Take a moment to cultivate even 1% more comfort so that your body can relax and rest with more ease.
We will begin with a little breath to release,
To let go of what we may be carrying from the day.
I'm going to invite you to inhale and curl your fingers in as if holding,
Grasping something.
And then as you exhale,
Uncurl your fingers and feel a sense of letting go.
Inhaling,
Curl the fingers in,
Feel a sense of holding.
And then as you exhale,
Uncurl and feel that releasing,
That letting go.
And consider for a moment,
Perhaps there is something that you know you would like to release and let go of,
Something you've been carrying.
Or perhaps it's just the essence of letting go.
As we do this last one together,
We'll even sigh it out.
So as you're ready,
Inhaling,
Curl the fingers in,
Feeling a sense of holding here.
And I'll sigh it out.
Uncurling,
Letting go.
Now come into your natural breath.
Feel your natural breath rhythm.
Inviting it to perhaps slow and deepen.
To feel it as a gentle inner rocking.
Let yourself rest in this beautiful flow of your breath.
Gentle inner rocking.
Now consider something from the day that you are grateful for.
Perhaps something in this moment that you are grateful for.
It's a beautiful way to bring a sense of inner calm,
A sense of peace,
To connect with something that we feel grateful for.
You're considering this,
I am grateful for this,
This,
In this moment,
In this day.
And feel the softening,
Feel the calming,
In the space of gratitude.
Now we take a moment to consider what you choose to experience through your sleep or upon awakening.
To set this as an intention for your meditation.
I choose a deep healing sleep.
I choose to awaken with great energy,
Vitality.
I choose to experience beautiful dream state.
Whatever it is that is meaningful for you.
State this to yourself three times.
Now for a moment return your awareness to your breath,
That beautiful rhythmic rocking within.
To feel yourself resting more deeply.
Perhaps even a sense of sinking in to the breath.
A sense of the breath holding you.
Your inner gaze,
Your awareness to the center of your forehead.
I'm going to begin a journey through the body.
I'm going to guide your awareness to different places in your body.
And I invite you to imagine a warm light flowing into each area in turn.
This light might be a white light or whatever color naturally arises or that you choose.
Beginning here at your forehead.
Imagine a beautiful warm light filling your forehead.
Flowing through your cheeks,
Through your lips.
As the warm light fills your mouth,
Your tongue.
Now the warmth of the light filling your jaw.
Flowing down your throat and resting in the notch at the base of your throat.
Let your awareness come to your right hand.
Imagine this beautiful warm light filling your right hand and flowing to the tip of your right thumb.
The tip of your first finger.
The tip of your second finger.
The tip of your third finger.
The tip of your baby finger.
This warm light that fills your hand,
Flows up your right arm to fill your right shoulder.
Going down to fill your right armpit,
Right side waist,
Your right hip.
This warm light fills your right hip.
Feel the warmth.
See the color.
See the light.
It flows down through your right leg to your right foot.
This warm light flows out to the tip of your big toe.
The tip of your second toe.
The tip of your third toe.
The tip of your fourth toe.
The tip of your baby toe.
This warm light that fills your right foot,
Flows up your right leg,
Hip,
All the way up to fill your whole right side body.
The right side of your body is filled with this beautiful warm light.
Feel it.
See it.
To the best of your ability and trust this is enough.
The warmth,
The light fills the right side of your body.
Awareness back to the forehead.
To once again feel the warmth and the light filling your forehead and flowing to the back of your head.
Going down through your neck to rest in the notch at the base of your throat.
And now flowing out to fill your left hand.
Right out to the tip of your thumb.
The tip of your first finger.
The tip of your second finger.
The tip of your third finger.
And the tip of your baby finger.
Your whole left hand fills with the warmth of this light.
It now flows up your left arm,
Your left shoulder,
Your left armpit,
Left side waist,
Left hip.
Feel the warmth of the light filling your left hip.
Perhaps see the light,
The color.
And it flows down your left leg to your left foot.
To the tip of your big toe.
The tip of your second toe.
The tip of your third toe.
The tip of your fourth toe.
And the tip of your baby toe.
And you feel the warmth of the light filling your left foot and flowing up your left leg all the way up to fill your whole left side body.
Your whole left side body fills with the warmth of this light.
Awareness now back to your forehead.
And you feel the warmth of this light at your forehead and at the top of your head.
Imagine the warmth of this light fills the very crown of your head,
Flows down,
Filling your face,
Your whole head,
Whole neck,
Both sides of your body flowing down through arms and torso,
Fills with this warmth of this beautiful light.
Flows down through your hips and pelvis.
Down through your legs and feet to the tip of your toes.
Your whole body fills with the warmth of this light.
Feel its warmth.
See this light radiating within.
Body resting.
The radiance and warmth of this light.
Awareness flows back up to your forehead.
As your body rests here in this warmth and radiance,
Let your inner eye gaze upon a beautiful,
Spacious sky.
As far as your inner eye can see,
See a spacious blue sky filled with sun.
Feel,
See beautiful,
Warm sun filling the blue sky.
Look down from the sky to see you are in a beautiful garden.
Colors in this garden.
So vibrant.
What do you see?
Perhaps flowers,
Trees.
As you walk along the earth,
Feel the softness of the earth,
The warmth of the earth underfoot.
Let your hands caress any plants or flowers or trees.
Lingering where you feel drawn to linger.
To take in the beauty of this garden.
To notice if perhaps there is water flowing,
A waterfall,
A pond.
To let it arise naturally.
To take in the sounds.
Perhaps very peaceful sounds.
There is a clarity to the sounds here in this garden.
Your ears,
Your body in these beautiful sounds.
As you wander through the garden,
Taking in its beauty,
The clarity of the sounds,
The warmth of the sun.
Notice there is a place that looks especially inviting to rest.
Perhaps a hammock.
Perhaps a soft place in the earth.
A sun on your body.
Or perhaps a little shade.
A place that is just right for you.
To let your body come to lay here.
To feel the embrace of earth underneath you,
Or warmth or softness.
To take in the sounds.
To take in the scent.
Perhaps the flowers,
The trees,
The grasses.
To let your body really drink in the aliveness of this beautiful garden.
Now notice that the daylight begins to change.
That the sun is setting and the moon is arising.
Beautiful moonlight now shines upon you.
There is a softness to this moonlight.
There is a calm,
A peacefulness that fills this beautiful garden.
Notice the stillness,
The quiet.
Let your body drink this in.
The stillness,
The quiet of the night.
A warm earth underneath you.
Embracing you.
Blanket of moonlight shining upon you.
Rest here.
Sweet dreams my friend.
Namaste.
