Welcome to your cool and calm Yoga Nidra for sleep.
This is your invitation to let go.
To release the weight of the day,
The effort,
The noise.
This is an invitation to return to your body with gentleness.
To your breath like an old friend.
Come to rest in a comfortable lying down position.
Support yourself in any way that feels nourishing.
A soft blanket,
A pillow between your knees.
Cradle your body.
Create a Yoga Nidra nest where you are absolutely supported and comfortable.
Let your hands rest where they land naturally.
Perhaps one on your heart,
One on your belly.
Let's close the eyes.
Take a slow,
Steady breath in.
And a long,
Effortless breath out.
Again,
Inhale calm.
Exhale,
Let go.
Inhale calm.
Exhale,
Let go.
Let your body know it is safe to rest.
You have arrived.
Inhale calm.
Exhale,
Let go.
Gently begin to turn inward with a sense of soft curiosity.
There is nothing to fix here.
Nothing to change.
Only to notice.
What is present in your body right now?
Warmth?
Tension?
Stillness?
Maybe a gentle hum beneath the surface?
Imagine your awareness as a soft light moving through your body.
From the tips of your toes to the crown of your head,
Scan slowly.
Notice the weight of your body.
The texture of your breath.
The quiet presence of your inner world.
Allow everything to be as it is.
No judgment.
No resistance.
This is simply the act of noticing.
Inhale calm.
Exhale,
Let go.
Gently bring your awareness to your thoughts now.
Are they fast,
Slow,
Quiet or swirling?
Are emotions present?
Let them all move across your awareness.
Like clouds drifting across a wide sky.
You don't need to chase your thoughts.
Just observe.
Just breathe.
Take five deep breaths in and out.
Exhale comes out through the mouth.
Begin to sense a deeper stillness within you.
The quiet observer beneath all sensation.
There is a part of you that is always calm,
Always watching.
Let yourself rest in that quiet place of the calm observer.
Notice the gentle rise and fall of your breath.
The way your skin meets the air.
The pause between your inhale and your exhale.
Bring your awareness back to your breath.
Let your breath be soft,
Steady and spacious.
Deepening the breath.
Inhale 1,
2,
3.
Exhale 1,
2,
3.
Inhale 1,
2,
3.
Deepen the exhale 1,
2,
3,
4,
5.
Keep deepening the inhale and lengthening the exhale.
Let the rhythm of your deepening breath be a lullaby.
With each exhale,
Imagine the day dissolving.
Let go of the to-do lists,
The expectations,
The striving.
Let go of anything that is not in this moment.
You are safe.
You are supported.
You are enough.
Breathing in.
Long exhale.
As you rest,
Let your body speak to you in its own quiet language.
Can you name what you feel?
Warm or cool?
Tingly?
Floaty?
Heavy?
Light?
Buzzy?
Soft?
Tight?
Shaky?
Peaceful?
Expansive?
Full?
Empty?
Notice.
Name them.
Release into the breath.
This is the practice of returning to yourself.
Learning that your body is not a problem to solve.
But it's a place of wisdom.
Take three more deep breaths in and out.
Noticing.
Naming.
As you relax further and further and drift towards sleep,
Offer yourself these gentle words.
I am safe.
I am whole.
I am ready to rest.
I am safe.
I am whole.
I am ready to rest.
I am safe.
I am whole.
I am ready to rest.
Repeat these softly.
Feeling these words move through your heart,
Your mind,
And your body.
I am safe.
I am ready to rest.
Let these words echo through you.
Let them guide you into deeper stillness.
Your body knows the way.
Your body knows the way.
If you're ready for sleep,
Stay where you are.
Allow yourself to drift into sleep.
Allow yourself to drift into the deep nourishing rest that you deserve.
If you're returning to wakefulness,
Gently deepen your breath.
You are safe.
You are held.
You are resting in the wisdom of your body.
Sweet dreams.
