Well,
Good evening everyone and welcome to our yoga nidra for sleep.
Tonight you will rest.
Tonight you will relax.
Tonight you will find a beautiful place of deep sleep.
We're going to introduce the sleep meditation with some gentle yoga nidra,
Some rotation of consciousness,
Breathing and visualization techniques designed to help you drift down towards that beautiful place.
There will be a soundtrack that runs through for eight hours to help you remain where you are going to.
So there's nothing to do here.
Just lie down in your bed,
Prepare yourself for sleep and just listen to my words,
Allow them to wash over you.
Don't try and do anything.
Just be still.
Allow your eyes to close gently.
Allow the body to soften.
Allow yourself this moment to rest.
Feel the body lying on the bed.
Allow the body to rest.
Let the breath become soft and easy and then just use my voice as an anchor.
When the thoughts come,
You're not broken.
Everything is fine.
Just listen to my words and allow the thoughts to dissipate like fluffy white clouds in the sky.
Taking your awareness to your right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Back of the hand,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Rib cage,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of the right foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Be aware of the right side of your body.
Coming to the left,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left foot,
Left leg.
Coming to the left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Back of the hand,
Palm of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Rib cage,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle.
Coming to the back of the body,
Right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Right hamstrings,
Left hamstring,
Right buttocks,
Left buttocks,
Base of the spine,
Middle of the spine,
Top of the spine,
The whole spine together,
Right shoulder blade,
Left shoulder blade,
Back of the head,
Top of the head,
Forehead,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right ear,
Left ear,
The inside of the mouth,
The lips,
The chin,
Throat,
Chest,
Pelvis,
Both feet together,
Both legs together,
The torso,
The head,
The whole of the body,
Just become aware of your body,
Feel how relaxed it is,
How settled it is,
How ready it wants to go to sleep,
Allowing the body to fall asleep,
Let the body be soft,
Feel the tiredness within it,
Allowing it to do what it wants,
No forcing,
No pushing,
No breathing,
Just purely allowing,
Allowing yourself this moment,
This beautiful time of day,
And then gently come to your breath,
Once again there's nothing to do here,
Just allowing the breath to be exactly as it is,
Soft and easy,
Soft and easy,
Gentle,
Feel the breath moving in and out of the body,
Belly rise and belly fall,
Belly rise and belly fall,
Much deeper now,
Much deeper now,
Nothing to hold on to,
Letting go of everything,
Allowing sleep to come,
Bring the number 27 to mind,
Breathe in 27,
Breathe out 27,
Breathe in 26,
Breathe out 26,
Breathe in 25,
Breathe out 25,
Keep the count going in that manner,
All the way down to zero,
Counting the mind down with the breath,
With the count,
Deeper and deeper,
Counting down and down,
If you happen to lose the count,
That's fine,
Nothing's wrong,
Come back to 27 and start again,
Just start this in your own time,
However you wish,
Deeper and deeper as you count down,
All the way down,
All the way down,
Letting the sleep come to you,
No pushing anything,
Deeper and deeper,
Let go of the count,
Just the breath,
Only the breath,
Watch the body breathing,
Don't try and do anything,
Nothing to do,
Let everything drift away,
Drifting downward now,
No concerns,
Everything is fine,
Everything is as it should be,
You are fine,
You are relaxed,
You are asleep,
You are asleep,
Imagine yourself walking down a beautiful garden path,
It's just turning dusk,
The moon is out and the sun has drifted,
The stars fill the sky and there's a beautiful fragrance as you walk along the path,
Slow and easy,
Gently noticing the tall trees,
The green grass,
The shades and colors of the flowers,
As you feel totally at ease,
In the moment,
Exactly where you should be,
The path leads towards a clearing in the forest,
It's dark now,
There's a fire there and you sit and watch the fire,
Flames licking orange and reds,
You know people beside you,
These people are your ancestors,
The people that you love,
You're holding hands,
There's a deep sense of love,
A deep sense of support,
A knowingness that everything's okay,
There's the most beautiful four-poster bed,
You lie down on the bed,
Pure bliss,
Drifting off in pure bliss,
Drifting,
Drifting,
Drifting,
Let the sounds rock you like a lullaby,
Supporting your sleep,
Supporting you,
Gently drifting off.
