Beginning this guided relaxation.
In a comfortable lying down position.
Adjusting your body so that you feel completely supported for going into a deep state of sleep.
Beginning this guided relaxation in a place that is safe for you to enter a deep state of sleep.
And now that we have begun.
I offer you permission to leave this guided relaxation at any point.
Completing this sleep top down is not the goal nor is completion key for you to reap all the possible benefits.
Be aware complete stillness of the body is not essential.
If you feel compelled to move at any point.
Make any adjustments to cultivate ease and wellbeing.
Within your entire body and mind.
If you could be 5 or 10% more comfortable.
Make any adjustments to bring ease and wellbeing throughout your entire body and mind.
During this yoga nidra to fall asleep You are held and supported in this safe haven of peace and tranquility.
I will be your guide,
But you are your own best teacher.
Be aware that resting is a skill.
Sleep is a muscle to build.
And this is your space to practice this skill.
So bring your attention to your senses.
Allowing each perception to come to you.
Sounds outside the room that you are in.
Signs within the room.
The sound of breath moving in and out of your nose.
Signs from within your body.
And feel the touch of air on your skin.
The softness of your cheeks.
Smooth out your forehead.
Release any expression from your face.
Let the eyes rest back into your skull.
And let go of any holding in the hands.
Feel the sensation of where your body touches the earth beneath you.
The earth rising up.
And allow the dial on your senses to turn down to low.
Feel a veil of fabric envelop your body.
The outside world muffle.
You're held here,
Carried,
Cradled by my voice.
And the sanctuary of serenity that you are cultivating.
This is your refuge to fall asleep.
And this is your time to rest and restore.
Sense the body breathing itself.
Letting go of analysing and thinking.
Just the natural flow of sensation as breath enters and leaves the body.
Nostrils.
Walls of the throat the gentle rise and release of the chest and abdomen.
Welcoming sensation.
And the body breathing itself.
And while sensing the abdomen rising and releasing,
As breath naturally flows in and out.
Begin counting from 1 to 7 like this.
One,
Inhaling,
Abdomen rising and expanding.
One,
Exhaling,
Abdomen releasing and relaxing.
To inhaling abdomen rising and expanding.
To exhaling abdomen releasing and relaxing.
Continue counting with your own body's natural breathing rhythm.
Color.
Attentive.
Completely absorbed in counting from 1 to 7.
As the body breathes itself.
Feel the sky.
Beginning again at one.
Counting,
Body breathing itself.
Abdomen expanding and relaxing.
I'll learn Attentive.
Counting as the body breathes itself.
When it feels right.
Allow the counting to fall away.
Remaining attentive to flows of sensation and energy throughout the body.
The entire body breathing itself.
Expanding in all directions.
Inwardly.
And outwardly.
Breathing freely,
Fully with ease.
And softly and lightly attentive to all that is now present.
Letting go of thinking.
Simply resting.
Staying with the flows of energy and sensation that are present.
As the body breathes itself.
Not analysing.
Simply welcoming sensation.
Knowing that you can leave this guided relaxation.
At any time.
And notice where the body makes contact with the earth beneath you.
Feel the earth rising to support the whole body.
Allowing the body to let go of any tension it might be holding onto.
Bring attention to your inner resource.
Your safe haven of peace and tranquility.
Today inviting you to explore the theme of winter.
Turn your attention to a visualization of winter.
From a memory or from your imagination.
A visualization that creates feelings of being secure.
Peaceful.
And our ears.
Letting go.
Diving into the image that arises in your mind.
Without judgment or the need for perfection.
There is no right or wrong answer.
Ice crackling underfoot.
Light that illuminates the uniqueness of every single snowflake.
Your breath is pure vapor.
Rising.
The brightness and clarity of winter sun.
The fight of the wind.
The warmth of a fire.
Crisp,
White,
Fallen snow.
Trees draped in crystal,
Sparkling and glittering.
The cool hue of icy white and blue.
The slumber of winter.
Images that create feelings of being secure.
Peaceful and at ease.
The felt sense of wellbeing throughout your whole body.
Knowing that you can return to this inner resource.
At any time,
Day or night.
And throughout this guided relaxation.
Whenever you feel the need to be totally secure and at ease.
Knowing that you can leave this guided relaxation.
At any time.
And as you explore the theme of winter,
Notice the rhythmic nature of the seasons.
The rhythmic nature of our experience of life.
The darkness and the coolness of winter.
With space for rest.
And recuperation.
Long evenings of rest and relaxation lie ahead of you.
Saw,
Slow Gentle.
Cocooning.
Hibernating.
The introversion introspection.
And reflection.
Of winter.
And if helpful.
Interweave your inner resource.
Your safe haven of peace and tranquility.
Bring attention to your jaw.
Teeth.
Gums.
Bye.
Tongue.
Welcome sensations throughout the mind.
Without trying to relax or change anything.
From inside the mouth.
Follow sensation into the inner canals of your left ear.
Inside the right ear.
Sensation of both ears at the same time.
Sense the cheeks,
Nose.
Sensation of the left eye.
Right eye.
Both eyes at the same time.
The eyes as a unified field.
Of radiant sensation.
Welcome sensation in the forehead.
SCALP Crown of the heart.
Back of the head.
Next.
Welcome sensation in the left shoulder.
Left upper arm and elbow.
Forearm and wrist.
Hand and fingers.
The entire left hand.
Arm and shoulder.
As sensation.
Right shoulder.
Upper arm and elbow.
Forearm and wrists.
Right hand and fingers.
The entire right hand,
Arm and shoulder as sensation.
Sensing both hands,
Arms and shoulders at the same time.
Completely absorbed in and as radiant sensation.
Bring attention into the upper torso.
Front and back.
Mid-torso,
Front and back.
Lower torso,
Front and back.
The entire torso,
Front and back.
A field of radiant sensation.
Bring attention into the pelvis and sacrum.
Left hip and thigh.
Knee,
Foreleg and calf.
Ankle,
Heel,
Foot and toes.
The entire left foot.
Leg and hip.
As radiant sensation.
Right hip and thigh.
Knee,
Foreleg,
And calf.
Ankle,
Heel,
Foot and toes.
The entire right leg is sensation.
Both legs at the same time.
As radiant sensation.
And sense the entire body.
A unified field of radiant sensation.
Bring attention to the forehead.
The touch of air on the forehead.
And sensations of coolness.
Sensations of coolness on the forehead.
And the entire body at rest.
Sense the natural way.
Of the left arm.
The natural weight of the right arm.
The natural weight of both arms.
Heavy and at ease.
Fully supported by the surfaces they are resting on.
And the body it rests and it eases.
Sense the left hand and fingers.
Warm and at ease.
The right hand and fingers.
Warm and at ease.
The natural weight of the left leg.
The natural weight of the right leg.
Both legs,
Heavy.
Fully supported by the surface they are resting on.
And the entire body at rest and at ease.
And sense the abdomen.
The gentle rise and release of the abdomen.
As breath comes in and out.
Heartbeat calm and regular.
The whole body at rest and at ease.
The natural way of the left side of the body.
The natural way of the right side of the body.
Both sides of the body.
The natural way of the back of the body.
The natural weight of the front of the body.
Both front and back of the body.
The natural way of the whole body.
Warmth radiating throughout the entire body.
And if helpful,
Interweave your inner resource.
Your safe haven of peace and tranquility.
Feeling secure and at ease.
Knowing that you have permission to leave this guided relaxation.
At any time.
And everything to be just as it is.
Without trying to understand or change anything.
Simply being just as you are.
And everything just as it is.
Interweaving your inner resource.
Your safe haven of peace and tranquility.
Feeling secure and at ease.
Thrive the body.
And give yourself the grace to abide in this space of peace and serenity.
That you and only you have created for yourself.
This is your time.
And offering you the invitation to invite in gratitude.
For taking this time for yourself.
