Let this be your sanctuary for rest and renewal.
Tonight let's use a deeply relaxing yoga nidra practice paired with the gentle support of legs up the wall.
This will help you drift into peaceful,
Restorative sleep.
Legs up the wall calms your nervous system,
Reduces tension,
And encourages your body to release the stresses of the day.
You don't need to do anything except listen,
Breathe,
And allow yourself to be guided into deep relaxation.
Sink into softness.
This moment is yours.
To start,
Find a comfortable place near a wall or the edge of a bed or couch.
Sit sideways against the wall,
Then gently swing your legs up onto the wall as you recline onto your back.
Adjust your distance from the wall so that your hips are either lightly touching the wall or a little bit away from the wall,
Whichever feels best in your body.
If needed,
Place a folded blanket or cushion under your hips for gentle support.
Rest your arms by your sides,
Palms facing upward,
Or place your hands on your belly for comfort.
Close your eyes and take a deep breath.
Feel your body begin to settle into this supported posture.
Let's bring our attention to the breath.
Begin by noticing the natural rhythm of your inhale and exhale.
There's nothing to change.
Just observe.
Just observe.
Now gently deepen your exhale.
Inhale softly through your nose,
Then exhale through your mouth,
As though you're blowing out a candle.
Let's do this together for a few breaths.
Inhale calm and steady.
Exhale long and soft.
With each exhale,
Feel your body growing heavier,
Sinking into the surface beneath you.
Now let's guide your awareness through your body.
Inviting each part to relax completely.
Begin at the soles of your feet.
Feel the weight of your feet resting against the wall.
Let your feet soften completely.
Move your awareness to your legs.
Notice the gentle stretch in your calves and hamstrings.
Imagine the tension melting away,
As though your legs are being bathed in cool,
Soothing light.
Shift your focus to your hips and pelvis.
Feel them supported by the surface beneath you.
Allow them to grow heavy,
Releasing any tightness.
Finally,
Bring your awareness to your neck,
Jaw,
And face.
Soften your jaw.
Let your tongue rest gently in your mouth,
And relax the space between your eyebrows.
Your entire body is now resting,
Fully supported,
And completely at ease.
Now let's take a journey in your mind.
Picture yourself lying on a raft,
Gently floating down a calm river.
The water is cool and steady,
Carrying you effortlessly.
The air around you is crisp,
Refreshing,
And filled with the faint scent of fresh leaves and soft earth.
With every inhale,
Imagine drawing in the cool energy of the river.
With every exhale,
Let the water carry away tension,
Worry,
Or discomfort.
Feel the gentle sway of the raft beneath you,
Cradling you like a soft embrace.
There's nothing to do,
Nowhere to be,
Just this moment of peaceful floating.
As you float,
Repeat these affirmations silently to yourself.
I am safe.
I am calm.
I deserve rest.
I invite peaceful sleep.
I am safe.
I am calm.
I deserve rest.
I invite peaceful sleep.
Feel the truth of these words settling into your body,
Like ripples on the water growing still.
I am safe.
I am calm.
I deserve rest.
I invite peaceful sleep.
As the river carries you further,
Notice how your body feels.
Your legs supported against the wall.
Feel weightless and light.
Your chest rises and falls gently,
Steady,
And calm.
Your mind is softening,
Releasing the day,
And opening to restful sleep.
If sleep is beginning to find you,
Allow yourself to drift.
If you are still awake,
Remain in this restful stillness,
Knowing your body and mind are deeply nourished by this time of relaxation.
Stay here as long as you'd like,
Cradled by the calm and safety you've created.
When you feel ready,
Gently bring your legs down from the wall,
Rolling to one side before lying flat for sleep.
Remember,
You are safe,
You are cared for,
And you are enough.
Sweet dreams.
