Yoga Nidra Meditation For A Deep Refreshing Night's Sleep

Please prepare yourself for Yoga Nidra,

For a deep refreshing night's sleep.

Make sure you have your phone on silent and you have set an alarm for the morning if required.

Prepare your bed so you have enough pillows to support your body and blankets to keep yourself warm.

Lie down on your back or on your side.

Adjust your body position and close until you are completely comfortable.

Relax and surrender your body to the bed.

Gently close your eyes and become aware of the fine contact between your eyelids.

Feel the softness of the contact between your eyelids.

The practice it follows will guide your body and mind to experience deep levels of relaxation in your body and mind allowing you to fall into a deep,

Peaceful,

Relaxing sleep.

Take a pleasant breath in and with your next exhalation give yourself permission to totally relax and let go.

With the realization that you will awaken in the morning refreshed and revitalized with the body full of energy ready to attend to your daily tasks in the morning with positivity and enthusiasm.

Bring your awareness to your breath and as you breathe in visualize peace and calmness flowing into your body.

And as you breathe out feel the relaxation in the body becoming deeper and deeper,

More and more relaxed with each natural,

Easy breath.

Using this technique take five complete conscious breaths.

Breathing in feel the peace and calmness flowing throughout your body and as you breathe out feel the relaxation in your body becoming deeper and deeper with each easy,

Natural breath.

Observe your body and become aware of the complete stillness within your body.

Become aware of awareness of your whole body relaxing comfortably on your bed.

Become aware of your body lying in perfect stillness from the top of the head to the tip of the toes.

Awareness of your physical body lying in perfect stillness.

Just become aware of the sounds in the distance and the sounds far away outside of your room.

Search for distant sounds and move your awareness from sound to sound.

Now bring your attention in closer to just the sounds in this room.

Just this room.

Move your awareness without trying to identify or analyze the sounds to just the sounds in this room.

Keep awareness of your room now keeping the eyes closed.

Visualize the four walls of the room.

The ceiling.

The floor.

Visualize your body in perfect stillness and in the state of complete natural relaxation.

Observe your breath now.

Experience the breath at the nostrils.

As you breathe in,

Feel the coolness of the breath within the nostrils.

And as you breathe out,

Feel the warmth of the breath within the nostrils.

Just observe and become aware of the natural breath flowing inside the nostrils.

Practice of Yoga Nidra now begins.

At this moment,

Make a resolve.

The resolve you will make will be very simple.

Repeat your positive statement three times with awareness,

Feeling and positivity.

The resolve you make during Yoga Nidra is bound to come true in your life.

So repeat positive statement now three to five times.

We will now begin to rotate.

Rotate our awareness around the body,

Moving from body part to body part.

Just simply become aware of the body part and move from body part to body part.

No need to concentrate.

Just move your awareness around your body from body part to body part.

Become aware of the right hand.

The right hand thumb.

Index finger.

Middle finger.

Ring finger.

The little finger.

Palm of your hand.

Back of the hand.

The wrist.

The lower arm.

The elbow.

The upper arm.

The shoulder.

The armpit.

Right side of your waist.

The right hip.

The right thigh.

Knee cap.

Calf muscle.

The right ankle.

Heel.

The sole of the right foot.

The top of the right foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now become aware of the left hand.

The left hand thumb.

Index finger.

Middle finger.

Ring finger.

The little finger.

Left arm.

Back of the hand.

The wrist.

The lower arm.

The elbow.

The upper arm.

The shoulder.

The armpit.

The left waist.

The left hip.

The left thigh.

Knee cap.

Calf muscle.

Ankle.

Heel.

The sole of the left foot.

The top of the left foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now to the back.

Become aware of the right shoulder.

The left shoulder.

The right side of your back.

The left side of your back.

The buttocks.

The spine.

The whole back together.

Now to the top of the head.

The top of the head.

The forehead.

Right side of the head.

Left side of the head.

Right eyebrow.

Left eyebrow.

The space between the eyebrows.

The right eyelid.

The left eyelid.

The right eye.

The left eye.

The right ear.

The left ear.

The right cheek.

The left cheek.

The nose.

The tip of the nose.

The upper lip.

The lower lip.

The chin.

The right side of the chest.

The left side of the chest.

The middle of the chest.

The navel.

The abdomen.

Moving to the whole right leg.

The whole left leg.

Both legs together.

The whole right arm.

The whole left arm.

Both arms together.

The whole back.

Buttocks.

Spine.

Shoulder blades.

The whole front of the body.

The abdomen.

Chest.

The whole of the back of the body.

The whole of the front of the body.

The whole head.

The whole body together.

The whole body together.

Become aware of your whole body lying on the bed.

Your body is lying on the bed.

See your body in perfect stillness lying on your bed.

Visualise this image in your mind.

Become aware of the whole body and the bed.

The whole body in relation to the bed.

At the same time become aware of the fine contact between the body and the bed.

The very fine,

Subtle,

Physical meeting points between your body and your bed.

Feel the fine contact between your body and the bed.

The fine contact between the back of your head and the bed.

The shoulders and the bed.

The elbows and the bed.

The back of the arms and the hands and the bed.

Fine contact between your whole back and the bed.

The buttocks and the bed.

Fine contact between your legs and the bed.

The calves.

The heels and the bed.

Feel the fine contact between your whole body and the bed.

Move your attention to your eyelids.

Feel the fine contact between the upper and the lower eyelids.

Feel the softness in the eyes and the fine contact between the eyelids.

Contact between your body and the bed and then the fine contact between the eyelids.

Contact between your lips.

Fine contact between your lips and the fine contact between your eyelids.

Become aware of your breath now.

Feel the flow of your breath flowing in and out of your lungs.

Complete awareness of your breath.

Now concentrate your awareness on the movement at your navel area.

Concentrate on your navel movements.

Your navel is rising and falling slightly with each breath.

With each breath,

Your diaphragm expands and contracts.

Concentrate on this movement of the navel rising and falling in movement and synchronization with your breath.

Now start counting your breath backwards from 27 to 1.

As you observe your navel rising and lowering,

Count internally to yourself like this.

27 navel rising,

27 navel lowering,

26 navel rising,

26 navel falling.

Say the words and numbers internally to yourself as you count the breaths down.

If you miss or make any mistakes,

It's part of the practice to come back to the start.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.

So please count your breaths down observing the navel from 27 to 1.