Yoga Nidra for Sleep (Guided Meditation)
- Now this time to prepare for conscious sleep.
- By switching off the lights, shutting down any unnecessary Electronics.
- Make yourself absolutely comfortable.
- Adjusting your body in completely.
- And sinking down into perfect physical relaxation
- Release the mind grip over your body.
- And see how quickly and fully you can just totally relax.
- Enjoying the pleasurable sense of perfect Comfort coming over your body.
- That’s it. Release all muscular tension and just sink down into the surface beneath you.
- Sinking down deeper and even deeper
- Your eyelids are becoming heavier. And heavier
- The pull of gravity weighing your body down against the surface beneath you.
- Take this moment to adjust your body one last time.
- Trusting your body to know exactly how to really relax most fully.
- See yourself walking barefoot in the warm white sand of beautiful seashore.
- The crystal clear water has an endless variety of brightly colored fish.
- Behind you is the lush green jungle. Growing right up to the edge of the beach
- With Banyan papaya Tamarind Guava and mango trees
- You can smell the fresh scent of pineapple.
- Flowers
- Beyond the jungle you can see steaming volcanic mountains.
- With thick vegetation
- Countless waterfalls
- And decide to lie down and relax.
- I’m closing your eyes. You can hear the sound of parrots.
- The birds chirping and singing in the trees.
- As well as the sound of sea shells and Pebbles rolling up and down the beach with the waves.
- Continue to enjoy releasing and relaxing in this Pleasant
- While you rotate your awareness around your body.
- Beginning with the right hair the thumb
- Second finger
- Third
- Fourth
- And stiff finger
- Palm of the hand
- Back of the hair
- The right wrist
- Lower arm
- Elbow
- Upper arm
- Right shoulder
- Armpit
- Waist
- Back of the thigh
- Right kneecap
- Back of the knee
- Right shin
- Calf muscle
- Heel
- Ankle
- Sole of the right foot
- Top of the foot
- Right big toe.
- Second toe
- Third
- Fourth
- And fifth toe the top of the foot
- Soul
- Ankle
- Heels
- Calf muscle
- Right shin
- Back of the knee
- Top of the knee
- Back of the thigh
- Top of the thigh.
- Right waist
- Armpit
- Shoulder
- Upper arm
- Elbow
- Lower arm
- Right wrist
- Back of the hand
- Palm of the hand
- Right thumb.
- Second finger
- Third
- Four
- And fifth finger
- The whole right side of the body
- The left hand thumb
- Second finger
- Third
- Four
- And fifth finger
- Palm of the hand
- Back of the hand the left wrist.
- Lower arm
- Elbow
- Upper arm
- Left shoulder
- Armpit
- Waist
- Hip
- Pelvic
- Back of the thigh
- Left kneecap
- Back of the knee
- Left shin
- Calf muscle
- Heel
- Ankle
- Sole of the left foot
- Top of the foot
- Left big toe
- Second toe
- Third
- Fourth
- And fifth toe
- Top of the foot
- Sole
- Ankle
- Heel
- Calf muscle
- Left shin
- Back of the knee
- Top of the knee
- Back of the thigh
- Top of the thigh.
- Hip
- Waist
- Armpit
- Shoulder
- Upper arm
- Elbow
- Lower arm
- Palm of the hand
- Left thumb
- Second finger
- Third
- Four
- And fifth finger
- The whole left side of the body
- The top of the head
- Forehead
- Right, eyebrow
- Left, eyebrow
- The center of the eyebrows
- Right, eyeball.
- Left eyeball
- Right ear
- Left ear
- The nose
- The tip of the nose
- Upper lip
- Lower lip
- The muscles inside of the mouth
- And the tongue
- Right cheek
- Left cheek
- Right jaw
- Left jaw
- The chin
- Throat
- Right collarbone
- Left collarbone
- Right chest muscle
- Left chest muscle
- The center of the chest
- Navel
- Abdomen
- Growing
- Right thigh.
- Left thigh
- Right ankle.
- Left ankle
- Right foot
- Left foot
- Right thigh.
- Left thigh
- Abdomen
- Navel
- Right chest muscle
- Left chest muscle
- The center of the chest
- Right collarbone
- Left collarbone
- The throat
- Chin
- Right jaw
- Left jaw
- Right cheek
- Left cheek
- The muscles inside of the mouth
- And the tongue
- Upper lip
- Lower lip
- The nose
- And the tip of the nose.
- Right ear
- Left ear
- Right, eyeball.
- Left eyeball
- Right eyelid
- Left eyelid
- Right, eyebrow
- Laughed eyebrow
- The center of the eyebrows
- Forehead
- And top of the head
- Back of the head
- Back of the neck
- Right shoulder blade
- Left shoulder blade
- The whole spinal column
- Right buttock
- Left buttock
- Back of the right thigh
- Back of the left thigh
- Back of the right knee
- Back of the left knee
- Right calf muscle
- Left calf muscle
- Right heel
- Left heel
- Sole of the right foot
- Sole of the left foot
- Right heel
- Left heel
- Right calf muscle
- Laughed calf muscle
- Back of the right heel
- Back of the left heel
- Back of the right thigh
- Back of the left thigh
- Right buttock
- Left buttock
- The whole spinal column
- Right shoulder blade
- Left shoulder blade
- Back of the neck
- Back of the head
- The whole right leg
- Pull left leg
- Both legs together
- Whole right arm
- Whole left arm
- Both arms together
- The abdomen
- Navel
- Chest
- The whole back
- The whole torso together
- The neck
- Face
- Right side of the head
- Left side of the head
- Back of the head
- Top of the head
- The whole head together
- The whole body
- The whole body together
- As you feel a pleasant wave of relaxation.
- Spread through your entire body.
- For the head to toe you can now release an even more subtle level of muscular
- Experiencing the deepest level of total relaxation
- Bring your awareness to the points of contact between your body and the bed.
- Sinking down deeper
- The force of gravity pulling the weight of your body down.
- And even further down
- It feels as though you’re as heavy as a stone.
- Sinking down deeper and deeper
- Bring your awareness to the peaceful dark space in front of your closed eyes.
- See an endless Coastline of white sandy beaches
- Waves gently lapping up against the shore
- Brightly colored bird of paradise flowers
- The array of colors of the sunset over the sea
- Coconuts scattered here and there along the beach.
- Countless oysters with hidden pearls
- The gentle Sea Breeze which caresses the skin of your face?
- Spinner dolphins leaping in the distance
- The clear night sky with spotless stars and a large full moon rising over the forest covered hilltops.
- Floral wreaths and garlands adorning your head and chest
- Just enjoy drifting off to sleep in this beautiful sea of Paradise.
- Just releasing and letting go.
- Breathing in the Bliss of sleep
- Breathing out the Bliss of sleep
- Mentally breathe in through the right nostril. Out through the left In through the left and out through the right.
- Again, mentally alternate the flow of the breath between the nostrils. Breathing in through the right out through the left In through the left and out through the right.
*****