The Spaciousness Of Sleep : Yoga Nidra Meditation/NSDR

Welcoming yourself here to this practice of yoga nidra.

I invite you to let the body and breath sensing of this meditation create a spacious container for sleep.

Wherever you are,

Noticing if there is anything you might offer to yourself for comfort or warmth,

Perhaps creating a nest or cocoon for yourself,

Making any adjustments that feel nourishing.

And as you settle here,

Feel the embrace of the room,

The space around you,

And welcoming the surface you're resting on,

Sensing all the parts of you that are touching down,

Allowing yourself to rest more and more deeply into that support.

Feeling into a sense of steadiness,

A sense of ground,

Even into a connection with the belly of the earth,

Letting yourself be held with the eyes soft or closed.

You might notice how the other senses gently move into the foreground.

Feeling how the body makes this effortless recalibration,

Beginning to see more and more with the inner eyes and the eyes of the heart,

Ears open to sounds around you,

Letting sound come and go as vibration,

Hearing perhaps even the space between the sounds,

Sensing the subtlety of tastes or smells,

Maybe simply the neutrality of scent.

And notice the feeling of gravity,

Letting it ever so gently draw you inward,

Landing more and more in your internal landscape,

And feeling a sense of aliveness that's here,

The movement of breath,

A pulsation,

Or some underlying hum or sparkle of life that's animating the body,

Just this feeling of resting here,

A simple ease of being,

Life living you.

And take a moment to acknowledge your intention for practice.

What brings you here?

What would you love to support or to release?

And perhaps you can sense how this intention arises from a deeper heartfelt longing.

Pointing to what is most important to you,

More important than anything else.

Noticing how this desire of the heart might be revealing itself.

And then you might bring to mind an image from your memory or your imagination where you feel deeply at ease,

Rested,

And you're able to let go of your thoughts.

And you're able to let go of your emotions.

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And you're able to let go of your emotions.

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Bringing curiosity to sensations of the feet.

Souls of both feet.

The toes.

And space between the toes.

Letting attention move up into the ankles.

The long bones of the legs.

Left and right.

Sensations of the hips.

And the bowl of the pelvis.

Sensing its spacious volume.

The seat of creativity.

Noticing sensations in the low belly.

Low back.

Exploring the whole torso.

Feeling its volume from the inside.

Front and back.

Left and right.

Letting go of your thoughts.

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