8 Hour Yoga Nidra For Deep Sleep + Sleep Music & White Noise
by Tyler Brown
The ancient practice of Yoga Nidra has helped people find deep states of relaxation and sleep for centuries. Tonight, we'll put these practices to use for your better and deeper rest in this 8-hour episode for sleep. This episode contains a series of Yoga Nidra practices, including guided breathing, relaxation techniques (body scan), and visualization. The cycle repeats throughout the episode, so that if you wake up at anytime, you can simply follow my voice and return to sleep quickly and easily. In the background are calming sleep music and softened white noise to further aid in creating a calming, sleep-inducing environment.
Transcript
Yoga Nidra is an ancient practice that's brought relaxation and rest to countless individuals.
It uses a combination of deep breathing,
Relaxation techniques,
And visualization.
And tonight,
We'll use this ancient process not only to help you relax,
But to help you get some of the best sleep of your life.
And you don't need to worry about when you'll fall asleep,
Or if you might wake back up.
Because I'll repeat this process throughout the night,
So that if you ever find yourself still conscious,
You can just listen to my voice and drift back into sleep.
So,
Allow yourself to settle into your own bed,
Your nest of comfort.
Make sure you're cozy and supported,
Making any adjustments that would help you feel even just 1% more relaxed.
This is your time,
A sacred pause to restore your body,
Calm your mind,
And soothe your soul.
Give yourself permission to settle into that space of safety and ease.
And when you're ready,
Gently and softly close your eyes.
And just enjoy this first moment of calm and quiet.
Now,
Take a deep,
Full breath in through your nose.
And when you're at the top of that breath,
Take one more little sip of air.
And then exhale,
Sigh it all back out through your mouth.
Again,
Inhaling through your nose.
Take that extra sip of air,
And then exhale,
Let everything go.
One last time now,
Inhaling through the nose.
Take that extra sip of air,
And then a soft,
Long,
Extended exhale back out.
Allow your breath to settle back into its own natural rhythm,
Depth,
And pace.
There's no right or wrong way.
Just try to keep it nice and slow.
It should feel effortless.
Let yourself melt and feel heavy,
Supported,
Cocooned in safety and comfort.
Choose for yourself a personal intention for this yoga nidra session.
You might choose something like,
I am safe to let go,
Or I am worthy of sleep and peace.
Or you may even choose a single word,
Like surrender or relax.
Choose one that feels right for you.
And once you have that intention,
Repeat it silently in your mind three times.
And now,
We'll begin our journey through the body,
Welcoming awareness to each and every part of your physical being.
And before we begin this,
Remember that my cues are just suggestions,
And they're generalized.
So take any liberties you desire to make this more personal,
More accurate,
And more useful for you.
Also,
Don't feel that you need to complete this practice.
Whenever sleep comes,
I encourage you to let go and follow it.
Now,
Bring your attention to the tip of your tongue.
The roof of your mouth.
Your teeth and gums.
The inside of your right cheek.
The inside of your left cheek.
The space between your lips.
The tip of your nose.
Feeling the air flowing in and out as it moves past.
The bridge of your nose.
The eyebrows.
The temples on both sides of your face.
Your eyes relaxing completely into their sockets.
The third eye center of the forehead.
The entire forehead.
The scalp.
The left ear.
The right ear.
The jaw.
The throat.
The backside of your neck.
The heart center.
And now bring your awareness to the right side of the body.
As we move through it,
Part by part.
Starting with the right shoulder.
The upper right arm.
The elbow.
Forearm.
Wrist.
The palm of the right hand.
And the back of the right hand.
The right thumb.
First finger.
Second finger.
Third finger.
And the little pinky finger.
Moving back through the right arm.
To the wrist.
Forearm.
Elbow.
Upper arm.
And down the right side of your chest.
Your right shoulder blade.
Your right side ribs.
Waist.
And hip.
Moving down into the right leg.
The right thigh.
The right heel.
The sole of the right foot.
The top of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And the little right pinky toe.
Now rest your awareness on the whole right side of your body.
For just a moment.
Noticing all of the sensations.
And now shift your awareness to the left side of your body.
Moving through each part.
Starting with the left shoulder.
The left upper arm.
Elbow.
Forearm.
Wrist.
Back of the hand.
The left thumb.
First finger.
Second finger.
Third finger.
And the left little pinky finger.
Now moving back up the left arm.
Into the wrist.
Forearm.
Elbow.
Upper arm.
Moving into the left chest.
Shoulder blade.
The left side ribs.
Waist.
And hip.
Moving into the left leg.
The thigh.
The heel.
Sole of the left foot.
Top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
And the left little pinky toe.
And expanding your awareness now to the whole left side of the body.
For just a moment.
Noticing all of the sensations there.
And then expanding your awareness again.
Bringing both sides of the body together.
Sensing your entire physical being.
Your whole body deeply and effortlessly resting.
And then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest.
Or you've crossed that border all the way into sleep.
Or maybe you're still consciously hearing my words.
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep.
And simply follow the sound of my voice.
As you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free,
And at ease.
And in this place of weightlessness,
May you welcome a vision.
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here,
Held by the earth and sky.
Above you,
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything.
And everything is you.
Feel this oneness now.
A vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off,
Or maybe not.
But if you're still with me and conscious of my voice,
Then just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now,
Bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
Now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger and the left little pinky finger.
Now moving back up the left arm into the wrist,
Forearm,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist and hip,
Moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation and maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words but whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky,
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby the pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now a vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body,
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The left shoulder,
The upper right arm,
The elbow,
Forearm,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
Now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Forearm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger and the left little pinky finger.
Now moving back up the left arm into the wrist,
Forearm,
Elbow,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist and hip,
Moving into the left leg,
The thigh,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting.
And then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest,
Or you've crossed that border all the way into sleep,
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice.
As you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky,
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now a vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your tongue,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger,
And the little pinky finger,
Moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm,
And down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip,
Moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
Now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Wrist,
First finger,
Second finger,
Third finger,
And the left little pinky finger.
Now moving back up the left arm into the wrist,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist and hip,
Moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest,
Or you've crossed that border all the way into sleep,
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here,
Held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now a vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice,
Then just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Forearm,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
Now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Forearm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger and the left little pinky finger.
Now moving back up the left arm into the wrist,
Forearm,
Elbow,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist and hip,
Moving into the left leg,
The thigh,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words but whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky,
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby the pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now a vast quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part.
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist,
And hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations and now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Wrist,
First finger,
Second finger,
Third finger,
And the left little pinky finger.
Now moving back up the left arm into the wrist,
Forearm,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist,
And hip,
Moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest,
Or you've crossed that border all the way into sleep,
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free,
And at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky,
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything,
And everything is you.
Feel this oneness now,
A vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice,
Then just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now,
Bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your tongue,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The left shoulder,
The upper right arm,
The elbow,
Forearm,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations and now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Forearm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger and the left little pinky finger.
Now moving back up the left arm into the wrist,
Forearm,
Elbow,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist and hip,
Moving into the left leg,
The thigh,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation and maybe by this point you've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words but whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky,
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness.
Now a vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations and now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger and the left little pinky finger.
Now moving back up the left arm into the wrist,
Elbow,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist,
Moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words but whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky,
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby the pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now a vast quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Forearm,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
Now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Forearm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger and the left little pinky finger.
Now moving back up the left arm into the wrist,
Forearm,
Elbow,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist and hip,
Moving into the left leg,
The thigh,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation and maybe by this point you've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words but whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease and in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky,
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky.
Above you,
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now,
A vast,
Quiet peace that stretches beyond thought.
You are safe and you are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and exhale softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past the bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand,
And the back of the right hand,
The right thumb,
The left thumb,
First finger,
Second finger,
Third finger,
And the little pinky finger.
Moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm,
And down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist,
And hip,
Moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And the little right pinky toe.
Now,
Rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
Now,
Shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Wrist,
The left thumb,
First finger,
Second finger,
Third finger,
And the left little pinky finger.
Now,
Moving back up the left arm into the wrist,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist,
And hip,
Moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And the left little pinky toe,
And expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there,
And then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting,
And then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest,
Or you've crossed that border all the way into sleep,
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free,
And at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky with stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky.
Above you,
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now a vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Forearm,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right ankle,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
Now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Forearm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger and the left little pinky finger.
Now moving back up the left arm into the wrist,
Forearm,
Elbow,
Upper arm,
Forearm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist and hip moving into the left leg,
The thigh,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation.
And maybe by this point you've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here,
Held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now,
A vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand and the back of the right hand,
The right thumb,
First finger,
Second finger,
Second finger,
Third finger and the little pinky finger moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations and now shift your awareness to the left side of your body moving through each part,
Starting with the left shoulder,
The left upper arm,
Wrist,
First finger,
Second finger,
Third finger and the left little pinky finger.
Now moving back up the left arm into the wrist,
Elbow,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist and hip moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation and maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze brushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian,
Casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now,
A vast,
Quiet peace that stretches beyond thought and reality.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice,
Then just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now,
Bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums.
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand,
And the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
And the little pinky finger.
Moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm,
And down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist,
And hip.
Moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And the little right pinky toe.
Now,
Rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
Now,
Shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Forearm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger,
And the left little pinky finger.
Now,
Moving back up the left arm into the wrist,
Forearm,
Elbow,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist,
And hip,
Moving into the left leg,
The thigh,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And the left little pinky toe,
And expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there,
And then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting.
And then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest,
Or you've crossed over that border all the way into sleep,
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice.
As you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free,
And at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky,
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here,
Held by the earth and sky.
Above you,
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now,
A vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice,
Then just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale.
Letting go completely.
And now,
Bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out of your mouth as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes,
Relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center,
And now bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand,
And the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger,
And the little pinky finger,
Moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm,
And down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist,
Wrist,
And hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And the little right toe,
Pinky toe.
Now,
Rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
And now,
Shift your awareness to the left side of your body.
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Wrist,
First finger,
Second finger,
Third finger,
And the left little pinky finger.
Now,
Moving back up the left arm into the wrist,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist,
And hip,
Moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And the left little pinky toe.
And expanding your awareness now to the whole left side of the body.
For just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation.
And maybe by this point you've drifted off somewhere into a subconscious state of deep rest.
Or you've crossed that border all the way into sleep,
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries.
About when or how you'll fall asleep and simply follow the sound of my voice.
As you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now,
Until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here,
Held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now.
A vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not.
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now bring your attention to the tip of your tongue.
The roof of your mouth.
Your teeth and gums.
The inside of your right cheek.
The inside of your left cheek.
The space between your lips.
The tip of your nose.
Feeling the air flowing in and out as it moves past.
The bridge of your nose.
The eyebrows.
The temples on both sides of your face.
Your eyes relaxing completely into their sockets.
The third eye center of the forehead.
The entire forehead.
The scalp.
The left ear.
The right ear.
The jaw.
The throat.
The backside of your neck.
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part.
Starting with the right shoulder.
The upper right arm.
The elbow.
Wrist.
The palm of the right hand.
And the back of the right hand.
The right thumb.
First finger.
Second finger.
Third finger.
And the little pinky finger.
Moving back through the right arm to the wrist.
Forearm.
Elbow.
Upper arm.
And down the right side of your chest.
Your right shoulder blade.
Your right side ribs.
Waist.
And hip.
Moving down into the right leg.
The right thigh.
The right heel.
The sole of the right foot.
The top of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment.
Noticing all of the sensations.
Now shift your awareness to the left side of your body.
Moving through each part.
Starting with the left shoulder.
The left upper arm.
Forearm.
Wrist.
Back of the hand.
The left thumb.
First finger.
Second finger.
Third finger.
And the left little pinky finger.
Now moving back up the left arm into the wrist.
Forearm.
Elbow.
Upper arm.
Moving into the left chest.
Shoulder blade.
The left side ribs.
Waist.
And hip.
Moving into the left leg.
The thigh.
The left ankle.
The heel.
Sole of the left foot.
Top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
And the left little pinky toe.
And expanding your awareness now to the whole left side of the body for just a moment.
Noticing all of the sensations there.
And then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting.
And then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest.
Or you've crossed that border all the way into sleep.
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries.
About when or how you'll fall asleep and simply follow the sound of my voice.
As you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now.
Yeah.
Until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust.
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now.
A vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not.
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words.
As we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now,
Bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The back side of your neck,
The heart center.
And now,
Bring your awareness to the right side of the body as we move through it part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand,
And the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger,
And the little pinky finger,
Moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm,
And down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist,
And hip,
Moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And the little right pinky toe.
Now rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations,
And now shift your awareness to the left side of your body,
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Wrist,
The left thumb,
First finger,
Second finger,
Third finger,
And the left little pinky finger,
Now moving back up the left arm into the wrist,
Forearm,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist,
And hip,
Moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And the left little pinky toe,
And expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there,
And then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting,
And then let go of all that sensation,
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest,
Or you've crossed that border all the way into sleep,
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep,
And simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free,
And at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here,
Held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything,
And everything is you.
Feel this oneness now,
A vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not,
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body,
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out again.
Inhale and exhale.
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now,
Bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past.
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets.
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body as we move through it part by part.
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand and the back of the right hand.
The right thumb,
First finger,
Second finger,
Third finger,
And the little pinky finger.
Moving back through the right arm to the wrist,
Forearm,
Upper arm and down the right side of your chest,
Your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And the little right pinky toe.
Now,
Rest your awareness on the whole right side of your body for just a moment,
Noticing all of the sensations.
And now,
Shift your awareness to the left side of your body.
Moving through each part,
Starting with the left shoulder,
The left upper arm,
Forearm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger,
And the left little pinky finger.
Now,
Moving back up the left arm into the wrist,
Forearm,
Elbow,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist,
And hip,
Moving into the left leg,
The thigh,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And the left little pinky toe.
And expanding your awareness now to the whole left side of the body for just a moment,
Noticing all of the sensations there.
And then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting.
And then let go of all that sensation.
And maybe by this point,
You've drifted off somewhere into a subconscious state of deep rest,
Or you've crossed that border all the way into sleep,
Or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice.
As you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now.
Until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision,
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas.
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here,
Held by the earth and sky above you the moon glows like a guardian casting a silver light across your resting body.
You feel like stardust,
Like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now,
A vast,
Quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now,
Maybe you've already drifted off or maybe not.
But if you're still with me and conscious of my voice,
Then just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big,
Slow breath in and exhale even slower.
Just let the air fall back out.
Again,
Inhale and release,
Softening even deeper down.
Once more now,
Inhale and exhale,
Letting go completely.
And now,
Bring your attention to the tip of your tongue,
The roof of your mouth,
Your teeth and gums,
The inside of your right cheek,
The inside of your left cheek,
The space between your lips,
The tip of your nose,
Feeling the air flowing in and out as it moves past,
The bridge of your nose,
The eyebrows,
The temples on both sides of your face,
Your eyes relaxing completely into their sockets,
The third eye center of the forehead,
The entire forehead,
The scalp,
The left ear,
The right ear,
The jaw,
The throat,
The backside of your neck,
The heart center.
And now bring your awareness to the right side of the body.
As we move through it,
Part by part,
Starting with the right shoulder,
The upper right arm,
The elbow,
Wrist,
The palm of the right hand,
And the back of the right hand,
The right thumb,
First finger,
Second finger,
Third finger,
And the little pinky finger.
Moving back through the right arm to the wrist,
Forearm,
Elbow,
Upper arm,
And down the right side of your chest your right shoulder blade,
Your right side ribs,
Waist and hip moving down into the right leg,
The right thigh,
The right heel,
The sole of the right foot,
The top of the right foot,
The right big toe,
Second big toe,
Third toe,
Fourth toe,
And the little right pinky toe.
Now,
Rest your awareness on the whole right side of your body for just a moment.
Noticing all of the sensations and now shift your awareness to the left side of your body.
Moving through each part starting with the left shoulder,
The left upper arm,
Wrist,
Back of the hand,
The left thumb,
First finger,
Second finger,
Third finger,
And the left little pinky finger.
Now moving back up the left arm into the wrist,
Forearm,
Upper arm,
Moving into the left chest,
Shoulder blade,
The left side ribs,
Waist,
And hip moving into the left leg,
The thigh,
The knee,
The left ankle,
The heel,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And the left little pinky toe and expanding your awareness now to the whole left side of the body.
For just a moment,
Noticing all of the sensations there and then expanding your awareness again,
Bringing both sides of the body together,
Sensing your entire physical being,
Your whole body deeply and effortlessly resting and then let go of all that sensation.
And maybe by this point you've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words,
But whatever's the case for you here in this moment,
You can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light,
Weightless,
Slowly floating up above where you lie right now until you feel spacious,
Free and at ease.
And in this place of weightlessness,
May you welcome a vision.
A vision of yourself lying peacefully beneath an endless sky.
The stars shimmering above like tiny lanterns scattered across a midnight canvas,
A soft breeze rushes over you like a lullaby.
The pleasant scent of herbs and night flowers fills the air.
You are safe here held by the earth and sky above you.
The moon glows like a guardian casting a silver light across your resting body.
You feel like stardust like the energy of a constellation gently expanding and contracting with each breath.
The boundary between you and the sky begins to dissolve.
You are the sky.
You are the stars.
You are everything and everything is you.
Feel this oneness now.
A vast quiet peace that stretches beyond thought.
You are safe.
You are whole.
You are exactly who you need to be and exactly where you need to be.
Now maybe you've already drifted off or maybe not.
But if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body.
Take a big slow breath in and exhale even slower.
Just let the air fall back out again.
Inhale and release softening even more and deeper down.
Once more now inhale and exhale letting go completely.
And now bring your attention to the tip of your tongue.
The roof of your mouth your teeth and gums the inside of your right cheek the inside of your left cheek the space between your lips the tip of your nose feeling the air flowing in and out as it moves past the bridge of your nose the eyebrows the temples on both sides of your face your eyes relaxing completely into their sockets the third eye center of the forehead the entire forehead the scalp the left ear the right ear the jaw the throat the backside of your neck the heart center and now bring your awareness to the right side of the body as we move through it part by part starting with the right shoulder the upper right arm the elbow forearm wrist the palm of the right hand and the back of the right hand the right thumb the left thumb first finger second finger third finger and the little pinky finger moving back through the right arm the wrist forearm upper arm and down the right side of your chest your right shoulder blade your right side ribs your waist and hip moving down into the right leg the right thigh the right heel the sole of the right foot the top of the right foot the right big toe second toe third toe fourth toe and the little right pinky toe now rest your awareness on the whole right side of your body for just a moment noticing all of the sensations now shift your awareness to the left side of your body moving through each part starting with the left shoulder the left upper arm forearm wrist back of the hand the left thumb first finger second finger third finger and the left little pinky finger now moving back up the left arm into the wrist forearm elbow upper arm moving into the left chest shoulder blade the left side ribs waist and hip moving into the left leg the thigh the left ankle the heel sole of the left foot top of the foot the left big toe second toe third toe fourth toe and the left little pinky toe and expanding your awareness now to the whole left side of the body for just a moment noticing all of the sensations there and then expanding your awareness again bringing both sides of the body together sensing your entire physical being your whole body deeply and effortlessly resting and then let go of all that sensation and maybe by this point you've drifted off somewhere into a subconscious state of deep rest or you've crossed that border all the way into sleep or maybe you're still consciously hearing my words but whatever's the case for you here in this moment you can just let go of any worries about when or how you'll fall asleep and simply follow the sound of my voice as you imagine your body growing light weightless slowly floating up above where you lie right now until you feel spacious free and at ease and in this place of weightlessness may you welcome a vision a vision of yourself lying peacefully beneath an endless sky the stars shimmering above like tiny lanterns scattered across a midnight canvas a soft breeze rushes over you like a lullaby the pleasant scent of herbs and night flowers fills the air you are safe here held by the earth and sky above you the moon glows like a guardian casting a silver light across your resting body you feel like stardust like the energy of a constellation gently expanding and contracting with each breath the boundary between you and the sky and the sky begins to dissolve you are the sky you are the stars you are everything and everything is you feel this oneness now a vast quiet peace that stretches beyond thought you are safe you are whole you are exactly who you need to be and exactly where you need to be now maybe you've already drifted off or maybe not but if you're still with me and conscious of my voice and just rest your attention here on the sound of my words as we focus in on the present moment and the sensations of your body take a big slow breath in and exhale even slower just let the air fall back out again inhale and release softening even deeper down once more now inhale and exhale letting go completely and on that note it's time for me to say goodbye namaste my friend sweet dreams
