Welcome,
Dear soul,
To this Yoga Nidra deep sleep nervous system rest and return to you.
Allow yourself to arrive exactly as you are.
Tonight,
There is nothing to improve,
Nothing to fix,
Nothing to manage.
This is a deep sleep practice,
Where the body sleeps and the mind softens,
And your nervous system gently releases old patterns of holding.
As well as the body scan,
There will be 77 nervous system affirmations to reset your subconscious mind.
If you haven't already,
Find your most comfortable sleeping position.
Let your body be fully supported,
Feel the surface holding your weight.
Let gravity do the work for you.
If your eyes are not already closed,
Allow them to gently close now.
Take a slow breath in through the nose,
And exhale through the mouth,
Again,
Breathing in ease,
Breathing out effort.
One more slow breath in through the nose,
And exhale through the mouth.
Let your body breathe slow,
Deep breaths.
And as you do,
Let's together set an intention.
Let's set the intention of,
Let my nervous system return to harmony and balance.
That's right,
Let your intention be,
Let my nervous system return to harmony and balance.
Not as a goal,
But as a direction.
Now silently,
Or inwardly,
Repeat after me,
Let my nervous system return to balance and harmony.
That's right,
Tonight and every night your nervous system is returning to balance and harmony,
Recalibrating.
Now allow your awareness to begin drifting inward.
Notice the natural rhythm of your breath now,
Without changing it.
With each exhale,
Feel yourself sinking deeper into the surface beneath you.
That's right,
You're letting go.
The mind no longer needs to stay alert.
The body no longer needs to hold tension.
The nervous system can stand down.
Each breath signals safety.
Each moment carries you further into rest.
Now let's begin our yoga nidra body scan.
Bringing your awareness to the right side of your body.
Awareness all the way to the pinky finger on your right hand.
Awareness freely moving to your ring finger,
Middle finger,
Index finger,
Thumb,
The whole right hand.
Awareness to the palm and the back of the hand,
Wrist,
Forearm,
Elbow.
Awareness to the upper arm,
Right shoulder softening,
Right side of the chest,
Right side of the waist.
Awareness to the right hip,
Right thigh.
Awareness down to your right knee,
Calf,
Ankle,
All toes on your right side relaxing,
Maybe even having a little wiggle.
Allow the right side of your body to feel heavy now,
Supported and rested.
As your awareness now moves to the left side of your body,
Left little finger,
Left ring finger,
Middle finger,
Index finger,
Thumb,
The whole left hand.
Awareness now to the palm of the hand,
The back of the hand,
Moving to the wrist,
Elbow,
Upper arm,
Left shoulder softening,
Left side of chest,
Left side of the waist,
Left hip,
Thigh,
Left knee,
Calf,
Left ankle,
Left foot,
All toes are relaxing.
Both sides of the body resting evenly,
Grounded,
Supported.
Now bring your awareness to the center of your body,
Starting at the back of the head,
The base of the skull,
Moving down the neck,
Awareness,
Shoulders melting downwards,
The chest rising and falling gently with the breath,
The heartbeat steady without effort,
The belly soft,
Free to move,
Pelvis heavy,
The spine resting along the ground.
Notice the entire body now as one connected field of sensations,
Nothing is separate,
Nothing is holding,
Silently,
Inwardly repeat,
My body is allowed to rest deeply,
That's right,
Your body is allowed to rest deeply.
As you bring your awareness to the natural breath,
Just observe your breath now,
Not controlling it,
Just noticing,
Each inhale gently arrives,
And each exhale gently releases,
Imagine the breath moving through your body,
Like each breath is a wave,
Like the tide gently moving in and out,
Each inhale bringing quiet energy into your body,
Exhaling releasing activation,
Inhaling peace and harmony,
With each exhale the nervous system moves further into regulation,
There is nothing you need to monitor,
Notice with your awareness the body is recalibrating itself now,
Perhaps you notice gentle sensations within,
Warmth,
Coolness,
Heaviness,
Lightness,
Stillness,
But the subtle movement of your breath,
You are not creating these sensations,
Just noticing what arises,
Opposites teach the nervous system flexibility,
The ability to feel without becoming overwhelmed,
Rest in this awareness,
Now allow awareness to become more spacious,
Less focused,
More diffused,
As if you are floating,
Floating in a field of gentle presence,
This is the rest state,
Here the nervous system releases patterns,
Releases all no longer needed to maintain,
Silently,
Inwardly,
Say it is safe for me to reset,
That's right,
It is safe for you to reset,
And the nervous system learns through repetition,
Rhythm and safety,
As the 77 affirmations are now repeating and slowly fading into the night,
Your subconscious mind is listening,
Your subconscious mind is absorbing all that is for your highest good,
And over time the benefits of this practice are profound,
With each listening gently releasing old tension,
Releasing old stories,
Releasing all that is not for your greater good,
And guiding your mind back to steadiness,
Into clarity,
Into a deeper connection with yourself,
Just allow the affirmations to land,
Exactly as they need to,
Just receive,
No need to repeat,
Just your subconscious mind absorbing all,
And the nervous system learns to relax,
To release,
Let's begin this affirmation shower for your nervous system,
I am safe in this moment,
My body is learning that it no longer needs to stay on alert,
I am allowed to relax,
Each breath reminds my system that presence is steady,
I am grounded in my body,
My nervous system responds to gentleness,
I am learning a new way of being,
I no longer need to brace against life,
That's right,
I am supported from within,
My body is releasing old patterns of tension,
I am calm at my core,
I let go of rushing and urgency,
I am allowed to move at my own pace,
My breath is a signal of safety,
I am breathing with ease,
My system remembers how to settle,
I am returning to balance,
I release the habit of constant vigilance,
I am at ease with myself,
My body is not stuck,
It is adaptive,
I am resilient and flexible,
I allow moments of stillness throughout my day,
I am learning to rest without guilt,
My nervous system can soften without losing strength,
I am steady and capable,
I trust my body's ability to regulate,
I am listening to my inner signals,
Each exhale carries away excess tension,
I am letting go more deeply,
My body knows the difference between past and present,
I am here now,
I no longer need to replay old stress responses,
I am free to respond differently,
My muscles are learning to unclench,
I am relaxed in my physical body,
That's right,
I create safety through awareness,
I am becoming more regulated each day,
My nervous system does not need perfection to heal,
I am enough exactly as I am,
I give my body permission to unwind,
I am releasing accumulated stress,
Calm can exist alongside activity,
I am centred even while moving,
My system responds well to kindness,
I am gentle with myself,
I allow pauses without needing justification,
I am allowed to slow down,
That's right,
My breath anchors me into the present moment,
I am safe in my body,
I let go of the need to anticipate threat,
I am learning to trust again,
My nervous system is updating itself,
I am rewiring towards calm,
Ease is becoming more familiar to me,
I am welcoming regulation,
My body releases what it no longer needs to hold,
I am softening from the inside out,
Safety grows with repetition,
I am building inner stability,
I can return to myself anytime,
I am connected to my inner calm,
My system is allowed to rest between movements,
I am learning sustainable calm,
I no longer live from survival mode,
I am living from presence,
My body is not broken,
It is intelligent,
I am working with my nervous system,
Not against it,
Each repetition brings more ease,
I am integrating regulation naturally,
I allow calm to ripple through my day,
That's right,
I allow calm to ripple through my day,
I am settling more with each breath,
My nervous system remembers how to feel,
I am coming home to myself,
That's right,
I am coming home to myself,
I release what was never mine to carry,
That's right,
I release it all,
I am grounded,
Steady and whole,
That's right,
I am grounded,
I am steady,
I am whole,
I return to my natural state of balance,
I am grounded,
Steady and whole,
That's right,
I am grounded,
I am steady,
I am whole,
