Welcome.
Welcome to this practice of yoga nidra for sleep.
Welcome home to your rested self.
I invite you to get cozy in your bed and make yourself as comfortable as possible.
Taking whatever position and adjustments are needed.
To ensure we will be supported and held for a deep,
Restful night's sleep.
Taking time to make any adjustments you may need.
How can you allow the resting body to be even 1% more comfortable here?
How can you allow this body to rest?
How can you allow the breath to travel gently and freely throughout the body?
Allowing the body to settle into the support of the bed beneath it.
Maybe connecting to the sense of clothes or covers.
A pillow or plushie.
Feeling the body supported by the bed beneath it.
And the whole body wrapped in nourishment,
Comfort.
And support.
Every touch and physical sensation is welcome here.
Perhaps you take notice of all you can hear.
Maybe noticing the sounds farthest away.
Sounds in the room.
The sound of my voice to the rocks on the water.
Perhaps the sound of your breath or internal sounds coming from within the body.
Every sound is welcome here.
Perhaps you notice subtle tastes in the mouth.
The presence of saliva on the tongue.
Every taste is welcome here.
Perhaps you notice.
Patterns or visuals or the presence or absence of light behind the eyelids.
Allowing the eyes to fully close and rest.
As we begin our journey inward into sleep.
All the eyes can see is welcome here.
All of you is welcome here.
Wrapped in comfort and support.
All of you is welcome and allowed to fully rest.
To rest deeply.
I invite you to bring your attention to the gentle flow of your breath.
Feel the air softly moving in and out of the nostrils.
Perhaps you notice the air flowing in is slightly cooler and the air flowing out has a slightly warmer quality to it.
Begin to slightly deepen your breath.
See if you can allow your exhales to become slightly longer than your inhales.
Begin to slow down the outgoing breath.
See if you can allow your exhale to become twice as long as your inhale.
Each time you're experiencing the prolonged exhale,
Feel that there is more time to sink into the quality and experience of letting go.
Over the course of each exhale,
The whole body sinks deeper and deeper into a state of complete effortlessness.
A state of complete rest.
As the whole body releases.
As the whole body has been given permission to rest.
The mind is pulled into a deepening sense of inner calm and quiet.
Now release all influence and control over the breath.
Let the breath become completely relaxed and involuntary.
Let the breath become natural.
Please don't.
Simply be the observer of the breath.
Watching.
Observing.
As the body finds the most optimal rhythm and depth of breath,
It is perfect for you in this moment.
Notice how it naturally becomes quiet and subtle.
Now rest back into a calm and quiet sense of well-being.
Think back effortlessly as you let the bed and covers fully support you.
Allow the bed and the earth beneath you to fully hold the weight of your body.
Allow this to be an act of non-doing.
Of no effort.
Allow the bed,
The covers,
And the earth to fully hold and support you.
In this place of support.
See if you can rest back into a part of you that is neither seeking nor resisting.
The part of you that is purely present.
Aware.
The part of you that is simply resting.
The part of you that is simply being.
If it's helpful,
You can cultivate feelings of well-being,
Peace,
Or ease by recalling a person,
A memory,
Or an environment that helps support your connection to this feeling.
This feeling may begin to unfold as a sense of security,
Groundedness,
Stability.
Or just a general sense of okay-ness,
Of calm,
Peace,
Or well-being.
The feeling of being completely okay.
In this present moment.
Know that during this practice you can access this place of okayness and well-being and peace at any time.
This place arises from within you and is always yours to access and come home to.
Now we will direct our awareness sequentially throughout different parts of the body.
As each part is named,
Connect to a felt awareness of that part.
Perhaps you will notice this as a subtle sensation.
A feeling of warmth.
Or just an inner quality of stillness.
Let go of all judgment.
But all while thinking.
I invite you to just feel what is present.
Start by focusing your awareness on your right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right middle finger.
Palm of the right hand.
Back of the horn.
Right,
Ruth.
Right for our R.
I.
P album Right upper arm.
Point of the right shoulder.
Right armpit.
Right side of the ribs.
Great waste.
Right hip.
Right by.
Right knee.
Moment in my life.
Thank God.
Right here.
Top of the foot.
Soul of the heart.
Right big toe.
Second toe.
Third,
Tell.
Fourth tone.
And deathtown.
Continue to allow the body to rest.
And just simply feel.
Bringing awareness,
The left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left little finger.
Palm of the left hand.
That of the left hand.
Left wrist.
Forearm.
Elbow.
Left upper arm.
Point of the left shoulder.
Next on tape.
Left side of the ribs.
Left waist.
Thank you.
Bye.
Left knee.
Lower leg.
Left ankle.
Thank you.
Top of the foot.
Soul of the text.
Last big toe.
Just a second.
Or so.
Porn style.
Search,
So.
Allow the rest of the body to deepen.
And rest back into the effortless experience of sensing.
Opening awareness now to the crown of the head.
Awareness flowing like a little stream,
A gentle river down into the forehead.
Gentle stream flowing to the right temple and the left.
The left ear,
And the right ear.
A gentle stream in the right eyebrow and the left.
Flowing into the third eye center,
The place between the eyebrows.
River flowing to the tip of the nose.
Nourishing the upper lip.
The lower lip.
Flowing through the chin,
The jaw,
The throat.
Pulling into the right side of the chest.
And into the left.
Water flowing,
Filling up the middle of the chest and the heart space.
Soothing down the upper abdomen,
Navel center.
Flowing into the lower abdomen and pulling in to the pelvis.
Streams of water into the right glute and the left.
The back of the right hip and the back of the left hip.
Flowing in the back of the right waves,
In the back of the left waves.
Cooling in the back of the right ribs,
In the back of the left ribs.
Of water flowing into the right shoulder blade and the left.
A river flowing,
Cascading throughout the whole spine.
From the back of the head to the top of the head,
Down the whole spine.
River flowing from the crown of the head down to the tailbone.
And bring awareness to the entire right leg.
Sensing the whole right leg as a single field of sensation all at once.
Now bring awareness to the entire left leg.
Sensing the whole left leg as a single field of sensation.
Will pull left leg all at once.
Now invite awareness into both legs.
Sensing both legs at the same time as a single field of awareness Now bring awareness to the whole right arm.
Bring the whole awareness to the whole left arm.
Feel both arms together as a single field of sensation.
Now bring awareness to the entire right side of the body,
Like a river spanning from the top of the crown of the head down to the feet,
To the tips of the toes,
An entire river of awareness on the right side of the body.
From crown to toes,
The river of awareness flows on the right side of the body.
I bring awareness to the left side of the body,
Feeling the river of awareness from the crown to the toes,
The whole left side of the body all at once.
Now bring awareness to the whole body.
Feel the river of awareness flowing throughout every cell,
Every organ,
Every muscle,
Every tissue.
The river of awareness nourishing every cell,
Bringing awareness to the whole body all at once.
Awareness is the container of space and the river of sensation is the current that moves through it.
Notice how the river of sensation is moving through your awareness.
Within this inner space of awareness.
Bring your attention back to the center of the chest to your heart.
Your inner teacher.
Rest your awareness here.
As you connect gently to this space of inner wisdom.
As you rest back.
Perhaps you notice.
Parts of you are asleep.
Maybe your body has fallen asleep into a deep restful state.
Allow those parts of your body to continue to deepen their sleep.
To nurture the quality of rest.
And perhaps you notice the parts of you are still awake.
Maybe your mind is still active.
Maybe there's a sensation of your body that still awaits.
Perhaps you notice parts of you are awake and parts of you are asleep at the same time.
What would that be like?
What would that be like to be awake?
Under sleep.
At the same time.
What would it be like to let the body rest and sleep deeply?
While the mind stays slightly awake.
Maintaining awareness.
Inhabiting both the space of deep sleep and rest.
And awareness at the same time.
Now I invite you to feel and embody the quality of sleep.
Allow the body to fully embrace what would it feel like to be fully asleep.
A deep,
Nourishing,
Ease-filled restful sleep.
A rejuvenating sleep.
A comforting,
Ease-filled sleep.
What would it be like to fully surrender?
The essence of sleep.
And while you're in that space of sacred rest,
Of sleep,
What would it feel like to dream?
What would it feel like?
To allow limitless dreaming potential into your subconscious as you sleep deeply.
What would it be like to allow yourself to dream?
What would it be like to allow yourself to sleep deeply and dream limitlessly at the same time?
To rest in a deep healing sleep while allowing our dreams to unlock endless creative potential.
To be sleeping and dreaming at the same time.
I invite you now to bring awareness back to the support of the bed.
Bring awareness to the comfort of your body,
The coziness of clothes or covers.
The supple softness of the pillow.
Take note of the deep luxurious comfort you have here.
Take notice of the support.
You are being completely held.
With full permission to rest deeply.
Taking a moment of gratitude.
For the comfort and support surrounding our body as we journey into sleep.
Really bringing awareness to the breath.
Perhaps taking note that it is gentle.
Restful You spell.
Making sure not to change the breath,
Just watching.
Allowing the breath to be soft and subtle.
Allowing the breath to guide you into sleep.
Allowing the breath to nourish the sleeping body.
Perhaps on the inhale,
You invite in rest and nourishment into the body.
And on the exhale,
You fully surrender into the bed beneath you.
Letting go of all doing.
All thinking.
All work.
I mean,
Inhale,
Inhaling rest,
Nourishment and ease into every cell of the body.
And on the exhale,
Letting go.
Surrendering to comfort and rest.
As you inhale,
Continue to invite in rest.
And nourishment.
And exhaling,
Continue to surrender into the support beneath you.
Know that you are fully held here.
All you have to do is rest.
There is nothing to do.
Nothing to achieve.
Simply drift off into the warm embrace of sleep.
Know that you are supported.
You are guided and you are allowed to rest.
You have the permission to sleep deeply.
Sink deeply into this comforting feeling.
The feeling that appears each night as you enter the doorway into sleep.
The feeling of comfort and support is reminiscent of returning home.
After reaching the end of a long journey.
At the end of the journey,
There is nothing at all to do but lie down and experience the deepest of rest.
All is familiar here.
All is supportive.
Quiet.
All is at rest.
All is at peace.
All is as it should be.
So in the rich nature of rest.
The natural joy of sleep.
I invite you to surrender to the most naturally arising invitation.
I invite you to let go completely.
Let go of all thoughts,
All doing.
Let go of all instructions.
Let go of the sound of my voice.
Let go of this practice.
As you invite the body and the mind to sleep.
To fully rest.
This practice of yoga nidra is now complete.
If you are asleep,
I hope you have sweet,
Sweet dreams and a restful sleep.
If you are still on your journey to sleep,
I invite you to continue resting deeply.
Thank you for joining me for this sleep-based yoga nidra practice.
I hope your sleep is restful,
Deep,
And nourishing.
Thank you for practicing with me.
This practice of yoga nidra is now complete.
Hari Om Tat Sat.
Very young,
Touch that.
I don't have to.
