Welcome to this yoga nidra practice for deep sleep.
Yoga nidra simply means yoga sleep or yogic sleep.
It's a state of deep rest while your awareness remains softly present and is a perfect way to end your day and let you guide into a deep deep sleep.
In this moment,
There's nothing you need to achieve,
Nothing you need to hold on to.
Just lie down,
Listen,
And allow yourself to let go,
A little more with every breath.
Okay,
Let's begin.
Make yourself comfortable,
Lying down in a position that feels right for you.
Let your arms rest naturally,
Allow your legs to become heavy,
And gently close your eyes.
Feel how your body is supported by the surface beneath you.
Take a slow breath in,
Soften your face,
Your jaw,
The space between your eyebrows.
Now take a few quiet breaths and gently set an intention for this night.
It can be something simple like I allow myself to rest or I am safe,
I can relax.
Repeat this intention silently three times.
Now we slowly move through the body.
Again,
There's nothing you need to do,
Just follow along with your awareness.
Bring your attention to your right hand,
Feel your fingers,
The palm of your hand,
And let go.
Now bring your attention to your left hand,
Feel your fingers,
The palm of your hand,
Your wrist,
Your arm.
Now bring your awareness to your face,
Your cheeks,
Your lips,
Your jaw,
And soften.
Now move to the back of your neck,
Your throat,
Your shoulders,
And let go.
Now feel your chest moving up and down,
Your belly,
Your lower abdomen.
With every exhale,
Allow everything to soften.
Now move to your right leg,
Feel your hip,
Your thigh,
Your shin and calf,
Your ankle.
Now move to your left leg,
Feel your hip,
Your thigh,
Your shin and calf,
Your ankle,
Your foot,
And let go.
Now move to your left leg,
Feel your hip,
Your thigh,
Your shin and calf,
Your thigh,
Your shin and calf.
Now lie still,
Heavy and supported.
Become aware of the air on your skin,
Perhaps cool or nice and warm.
Notice the sounds around you,
Maybe you notice subtle scents in the air.
Let everything come.
Now imagine a soft,
Warm light in the center of your body.
A gentle,
Familiar light.
A light that is simply there.
With every breath you take,
This light expands.
Through your chest,
Your belly,
Your back,
Your arms,
Until your whole body is softly glowing.
Now gently repeat your intention once more.
Maybe it feels different now.
Softer or perhaps stronger.
Your body is at rest.
Your breath is calm.
You can fully surrender to the night.
Stay here for as long as you like.
And if sleep comes,
Let it take you.
For now,
Just let yourself be held and gently let go.
