Use this yoga-inspired progressive muscle relaxation meditation to help you sleep soundly. (12 minutes)
Lie down on the floor. Adjust your clothes and get comfortable. Keep your legs straight. Separate your feet until your thighs don't touch. Rest your arms by your side with the palms of your hands facing up. If this position is not sustainable, adjust as needed. We will be in this position for some time, so it is important that you take your time to find the most comfortable position for your body. Close your eyes. Take a deep breath in through your nose and out your mouth.
As you exhale, visualize all the stress from your day melting off the body and absorbing into the floor. See this clearly. Give your stress a color and a shape. And as you exhale, watch the stress melt away.
Take a deep breath in through your nose and out your mouth. Visualize your physical and mental tension melting away. Take a breath in through your nose and out your mouth. And visualize any negativity melting away.
As we release negative mental and emotional patterns, we reclaim the energy and focus that they require. And we can then redirect that energy and focus towards something positive we want to create in our lives.
Release your breath completely and bring your awareness to your body. Become aware of all the places you are in contact with the floor. Become aware that at all these places the floor is supporting you unconditionally. Become aware that in this moment you are completely taken care of. You have no responsibilities or obligations. This is a time for rest.
Not out loud, but mentally to yourself, repeat three times.
I will remain still.
Again, mentally repeat three times.
I will remain awake.
Stillness in the body and awareness in the mind, creating a state of deep relaxation even deeper than sleep. Sleep may come, but you should try to stay awake. If your purpose in taking up this practice is to fall asleep, Oh, that you most likely will. However, if you don't fall asleep, know that you will feel completely rested at the end of this practice.
Now is the time to create an intention for your practice. A brief positive statement beginning with I am. For example, I am strong, healthy or I am supported.
Take a moment and find one that resonates with you. When you have it, mentally repeat it three times with enthusiasm as if it is bound to come true in your life.
We will now take a rotation of consciousness. During the practice, I will guide your awareness around different parts of the body. As a name of body part, I want you to mentally repeat it. I want you to bring your awareness to that part of the body and allow that part of the body to relax. Keep in mind that you do not need to move in any way. You are simply cultivating the sensation of relaxation in the body.
We will move quickly. So try not to analyze the technique. Do not worry about doing it perfectly. Let yourself go along for the ride.
Let's begin by bringing our awareness to the right hand thumb. Second finger. Third finger. Fourth finger. finger. Bring your awareness to the palm of your hand. Back of your hand. Rist. Forearm. Elbow. Upper arm. Shoulder. Arm pit. Right waist. Right hip. Right thigh. eye, kneecap, calf muscle, ankle, heel, sole of the foot, top of the foot, big toe, second toe, third toe, fourth toe, and fifth toe.
Feel the right side of your body completely relaxed.
Bring your awareness to your left hand thumb. Second finger, third finger, fourth finger, and fifth finger. Bring your awareness to the palm of your hand. Back of your hand. Rist. Forearm. Elbow. Upper arm. Shoulder. Arm pit. Left waist. Left hip. Left thigh. Kneecap. Calf muscle. Angle, heel, sole of the foot, top of the foot, big toe, second toe, third toe, fourth toe, and fifth toe.
Feel the left side of your body completely relaxed.
Bring your awareness to your back. The right shoulder blade. Left shoulder blade. Right buttock. Left buttock. Spine. Feel the back of your body completely relaxed.
Bring your awareness to your scalp. Forehead. Right eyebrow. Left eyebrow. The space between your eyebrows. Right eyelid. Left eyelid. Right eye. Left eye. Notes. Tip of the nose. Upper lip, lower lip, chin, throat, right collarbone, left collarbone, right chest, left chest, upper abdomen, navel, lower abdomen.
Feel the front of your body completely relaxed.
Bring your awareness to your entire right leg, your entire left leg, and both of your legs together. Bring your awareness to your entire right arm, your entire left arm, and both of your arms together. Bring your awareness to your back, your front, and to your back and front together. Bring your awareness to your head. Bring your awareness to your entire body. Become aware of your entire body.
Feel your entire body completely relaxed. Keeping the body still and the eyes closed. Become aware of all the places you are in contact with the floor.
Begin to visualize the room around you and yourself flying down in it. See the walls, the floor, the light coming in through the windows. Begin to hear the sounds inside and outside the room.
Come back to your intention that you set at the beginning of the practice and repeat it mentally three times with enthusiasm as if it is bound to come true in your life.
Take a moment and make sure you are completely relaxed. When you are sure that you are completely relaxed, slowly make your way up to sit and open your eyes.
The practice of yoga nidra is now complete.