Welcome to this yoga nidra for sleep.
Make sure you're comfortable and you can lie however you like and while you're settling in I'll go over just briefly what we'll do this evening.
The practice is around 20 minutes long and it's very gentle but if anything feels uncomfortable you always have permission to open your eyes and move your fingers and that will take you out of the nidra state.
I'll guide you through the practice and all you have to do is listen to my suggestions but if anything I say doesn't resonate ignore the words themselves and allow yourself to drift and my voice will be a safe sound in the background.
In this nidra we'll prepare the body and mind for a good night's sleep by calming the nervous system but let go of any expectations to fall asleep because that can actually block the experience.
Sometimes we fall asleep straight away and sometimes it takes a bit longer and if tonight is one of those nights when you feel resistance to relax you'll still get something out of this practice.
When you explore and soften into the resistance you get to know yourself better and you also get the chance to explore the liminal space a bit more.
So flow with the experience however it feels tonight.
The theme for tonight's nidra is gratitude.
What we focus on grows and in this practice we'll gently train the mind in noticing and appreciating moments of beauty and gratitude in everyday life.
Sometimes it's hard to find but it's there.
It's always there.
Let's start by arriving in the body.
Where are you holding tension right now?
And bring your awareness to your breath.
Each exhalation is an invitation to soften and if you like sigh a couple of times in your own time releasing the tension a little bit more.
Now bring your awareness to the lower part of your lungs feeling the ribs expanding as you inhale and softening when you exhale.
Inhaling creating space exhaling softening into that space.
Inhaling creating space.
Exhaling softening into that space.
And now we'll rotate the awareness around the body focusing on gratitude and self-love by giving yourself a moment to drop down into your body and listen to it.
One body part at a time with self-compassion and love.
When I mention a part of the body bring your awareness there allowing it to soften.
Starting with the top of the head,
The forehead,
The right eye,
The left eye,
The right cheek,
The left cheek,
The whole face,
The right ear,
The left ear,
The back of the head,
The neck,
The right shoulder,
The right upper arm,
The right forearm and the right hand.
Thumb,
Index finger,
Middle finger,
Fourth finger,
Little finger,
The whole right hand,
The whole right arm,
The left shoulder,
The left upper arm,
The left forearm,
The left hand.
Thumb,
Index finger,
Middle finger,
Fourth finger,
Little finger,
The whole left hand,
The whole left arm,
The throat,
The collarbones,
The heart,
The belly,
The pelvis,
The right hip,
The right thigh,
The right lower leg,
The right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole right foot,
The whole right leg,
The left hip,
The left thigh,
The left lower leg,
The left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole left foot,
The whole left leg,
The tailbone,
The lower back,
The middle of the back,
The shoulder blades,
The whole back,
Back to the neck,
The top of the head,
The whole right side of the body,
The whole left side of the body.
Gratitude for the whole body,
The whole body filled with golden light,
The whole body glowing.
And now let your awareness rest in your feet,
Feeling the weight of the heels,
Grounded,
Safe.
And observe which other parts of the body are in contact with the bed,
Supported by the bed,
And maybe that connection gently changes when you breathe.
Inhaling a sense of lightness or space,
Exhaling being held,
Supported.
Observing the breath and the way the body gently moves when you breathe.
Your body is breathing for you,
It cares for you.
The breath flowing through you,
Maybe like waves of the ocean.
Inhaling receiving and exhaling washing away what no longer serves you.
Keeping the rhythm of the breath or letting it go.
Guide your awareness to the sensation of heaviness.
Begin to feel the sensation in the body,
Each body part becoming heavier and heavier.
The right leg heavy,
Sinking into the earth.
Left leg heavy,
So heavy you couldn't lift it.
And now feel heaviness in the hips,
The chest,
The whole torso sinking.
Shoulders now sinking,
Heaviness extending down the arms to the hands.
Head heavy,
Feeling the sensation of heaviness in the whole body.
Entire body heavy.
And now awaken the sensation of lightness in the body.
Feel that every part of the body is filling with lightness.
Body becoming light and lighter.
Right leg becoming light.
Left leg filling up with light.
Right arm light.
Left arm becoming light,
Floating up.
Hips and torso light.
And finally the head filling up with the sensation of light.
Entire body light as air.
Experience lightness through the entire body.
Absolute lightness.
And now feeling that you have a sensation of both these qualities within you.
Heavy and grounded and light.
Light and relaxing.
Drifting into sleep.
And now bring your awareness to something you are grateful for right now.
Tuning into the sensation.
Exploring how it feels.
And if you can't think of anything,
Maybe focusing on having a cozy bed to sleep in.
Safe and protected.
Let the images and sensations flow.
Maybe you're drifting into sleep.
Maybe your mind is still active and that is okay too.
You're giving your body and mind a nurturing rest.
Drop down into the body a little bit more and listen to what your body is trying to tell you.
Where are you holding tension now?
With each exhalation allowing that part of the body to soften even more.
With each exhalation releasing.
Softening.
Drifting.
Floating.
The practice of Yoga Nidra is now complete.
