Yoga Nidra Meditation and Visualization for Inner Peace and Healing NSDR

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1:09Just adjusting any parts of your body here, before we begin this practice, see if you can get yourself another 5% more comfortable. Bring your awareness now to your breath, without any need to control it, allowing it just to flow naturally, the ebb, and flow of the breath. The breath title, deepening, the simple process of the quietness of your breath.

2:27Now begin to count backwards from 10 to 0. On each exhalation, notice in your body sinking deeper into the mattress. On the next inhale, mentally start counting backwards, 10, inhale, 9, exhale, 8, inhale, 7, exhale, 6, inhale, 5, exhale, 4, inhale,

3:453, exhale, 2, inhale, 1, exhale, Rest in here, feel all the weight lift, feel the pressure release from your body. Now bring your awareness to the softness of your head,

4:57scalp, relax, forehead, soften, jaw, and clinch, lips, smooth, cheeks, ears, earlobes, relax, space between your eyebrows, soften, temples, relax. The whole head has one sphere of sensation, resting heavy on the pillow, sinking deeper into

6:06relaxation. Now feel the back of the neck, both shoulders, tension, release, both upper arms, both forearms, wrist, palms of the hands, back of the hands, thumbs, index finger, middle finger, ring finger, and pinky finger, noticing the space between the fingers, the tips of the fingers.

7:18Each finger is played on the mattress, sinking deeper, the chest, the softening of the heart, the upper back, the lower back, the belly, soft, the hips, the glutes, sensation in the legs, thighs, hamstrings, the knees, the carbs, ankles, heels,

8:38balls of the feet, tops of the feet, big toe, second toe, third toe, fourth toe, fifth toe, noticing the space between the toes, the tips of the toes, each toe sinking deeper into the mattress, feeling your body as one homologous system, melting and guiding you into deep relaxation. Let awareness sink deeper, feeling the skin, going deeper, feeling the warmth sensations of your body,

9:54deeper still, to feel the muscles, letting the muscles, this overworked engine, ease into rest, your body letting out one audible sigh, feeling the body rest on the currents of your breath, inhale, exhale, your heart beats slowing down, the heart soften, the cells of the heart humming into rest, committing to rest easy, falling into a deep, deep sleep,