Meditation: Yoga Nidra Sleep Meditation

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Nestled in the sea of blankets of your bed,

Allow your body to rest motionless on your bed, 

Comfortably tucked under the sheets.

PAUSE…

Lay on your back, keeping your spine straight and relaxed.

Now gently close your eyes, and become aware of your body.

Observe it closely and release any unnecessary tension you might feel.

LONG PAUSE…

Now focus on your breath. 

Feel it becoming deeper and slower as your heart rate slows down.

PAUSE…

Let a deep sense of relaxation expand within, 

While your muscles become loose and heavy,

And your body melts into your bed. 

PAUSE…

Dig deep within your consciousness, 

And visualize a specific wish or intention you may have. 

PAUSE…

Now imagine a simple affirmation that describes its essence. 

This is what it’s called Sankalpa.

PAUSE…

Repeat the affirmation silently three times, 

Feeling the importance of this desire.

LONG PAUSE…

Now come back into your body, 

As we focus in on each part, 

Bringing all of your attention to it, 

Feeling that part soften and relax.

PAUSE…


We’ll begin on your right side. 

Bring your attention to your thumb, index finger, middle finger, ring finger, little finger, palm of your right hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf, ankle, heel, sole, top of the foot, right big toe, long toe, middle toe, fourth toe, pinky toe.

PAUSE…

Now the left side.

Focus on your thumb, index finger, middle finger, ring finger, little finger, the palm of your right hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf, ankle, heel, sole, top of the foot, right big toe, long toe, middle toe, fourth toe, pinky toe.

PAUSE…

Observe the right side of the back of your body,

Heel, calf, thigh, butt, and shoulder blade. 

Turn to the left side,

Heel, calf, thigh, butt, shoulder blade. 

Now onto the lower back, middle back, upper back, and entire spine.

PAUSE…

Become aware of the back of the neck, back of the head, top of the head, and forehead. 

Move to the right side of your skull, temple, ear, eyebrow, eye, nostril, cheek. Now upper lip, lower lip, mouth. 

Transition to the left side of your skull, temple, ear, eyebrow, eye, nostril, cheek.

Focus on the chin, jaw, throat, upper abdomen, navel, and lower abdomen.

Move to the right collarbone, right side of the chest, and right groin. 

Move to the left collarbone, the left side of the chest, the left groin, and the pelvic area.
Now focus on the right leg, left leg, right arm, left arm, your face, the whole head, the torso, and then your whole body.

LONG PAUSE…

Bring all your attention to the fresh air that flows through your body as you inhale.

Then feel the warm air traveling through your nose as you exhale.

Breathe…

PAUSE…

In synch with each breath, 

Count down from 20, inhaling 20, 

Exhaling 19, 

Inhaling 18, 

Exhaling 17, 

And so on. 

Take your time, staying calm and patient.

If you lose count simply start again.

LONG PAUSE…
 
Now it’s time to express your wish or Sankalpa.

Silently say the statement you created in the beginning that encapsulates your desires. 

LONG PAUSE…

Breathe,

One with your inhale, 

One with your exhale. 

Deeply relaxed, 

One with sleep. 

Namaste, Beautiful



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