And now start to prepare yourself for a restful sleep.
This yoga nidra is designed to help you fall into a deep,
Restful,
Restorative sleep.
As you prepare yourself,
Become as comfortable as possible,
Knowing that at the end of this yoga nidra,
I will leave you to rest and set up your body and your space so that you can be truly comfortable welcoming in a restful sleep.
And as you're ready,
Close your eyes and quiet your mind.
Be still.
Let go of all thoughts,
Worry,
And tension.
Relax,
Trust,
And let go.
Now breathe in fully and exhale with a deep sigh.
And again,
Breathe in fully and exhale with a deep sigh.
And let go even more.
Feel a deep sense of contentment and peace in your heart.
And allow yourself to respond to our intention.
Let your whole body listen to what I say.
I invite restful and deep sleep.
And just recognize that your body has been a trusted vehicle,
Creating accomplishments and contribution to the best of its ability.
Now it's time for your body to rest.
And now follow my guidance as we take three deep breaths.
Ready?
Let's inhale together and hold in the breath,
Closing off the throat.
And when prompted by the inner urging of the body,
Release the breath,
Slow and steady.
And breathe normally.
The second breath now,
Let's inhale together,
Hold the breath in,
Closing off the throat,
And allowing tension to build.
Holding a bit longer but without struggle.
And when prompted,
Release the breath fully.
Expelling from the body whatever it no longer needs.
Deep seated tensions leaving your body with the breath.
And breathe normally.
And the third breath,
Let's inhale together,
Hold the breath in,
Closing off the throat.
And holding even longer now,
But without strain.
And when prompted,
Release the breath.
Breathing it all out.
Letting it all go until there's nothing left.
Until you are completely empty and open.
And breathe normally.
Simply allow the breath to rise and fall in its own rhythm.
Now bring your attention to the face.
With your next exhalation,
Allow all expression to drop from the face.
Releasing the tiny muscles around the eyes and allowing the eyeballs to rest back in their sockets.
Releasing the tiny muscles around the mouth and the tongue resting in the mouth.
Lower jaw gently opening and softening and allowing the cheeks to soften towards the floor.
The scalp resting on the skull.
Neck softening and easing.
Simply be available to the entire range of sensations in the face and head.
Now drop into a sense of your whole bodily presence.
And embrace this present moment's experience undistorted by what you like or don't like.
Let go of what's going.
Let come what's coming.
And feel yourself descending down into the stillness beneath the mind.
Let go.
Let go even more.
Just relax.
And as we enter this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness as soon as you're ready.
Allow yourself to drift off to sleep.
Allow any disturbances,
External or internal,
To draw you more deeply within.
Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.
Do absolutely nothing from now on.
Drop into the deepest state of tranquility,
Stillness and peace in the third eye.
Now bring your breath into awareness.
Become aware of your natural breath pattern without trying to control or change it.
Just watch and observe the breath.
You may find the breath to be fast or slow,
Deep or shallow.
Whatever is happening,
Simply relax and witness the breath.
Remain connected to every breath in and every breath out.
If any thoughts come into the mind,
Just let them go and bring your attention back to the breath.
Belly rising as you inhale.
Belly falling as you exhale.
Now feel that the breath is becoming very quiet and very still,
Almost non-existent.
Feel a profound sense of peace descending over the body and being.
Allow the mind to let go into it.
Merge into oneness.
Drop into that silent space where all doing stops.
May experience silence extending everywhere.
On your next inhalation,
Draw the breath in from the tips of the toes to the top of the head.
As you exhale,
Draw the breath down from the top of the head to the tips of the toes.
Repeat for the next few breaths.
This time as you inhale,
Draw the breath in from the ankles up to the top of the head.
Exhale the breath down from the top of the head to the ankles.
Now draw the breath in from the knees up to the top of the head.
And exhale the breath down from the top of the head to the knees.
Inhale from the perineum at the base of the spine up to the top of the head.
And exhale the breath down from the top of the head to the perineum at the base of the spine.
Inhale from below the navel up to the top of the head.
And exhale the breath down from the top of the head to below the navel.
Inhale from the solar plexus up to the top of the head.
And exhale the breath down from the top of the head to the solar plexus.
Inhale through the heart center.
And exhale out through the crown of the head.
Inhale through the throat.
And exhale out through the crown of the head.
Inhale through the third eye.
Exhale out through the crown of the head.
Merge into the subtle upward flow of energy.
A little separation dissolving in a background of evenly hovering awareness.
Give yourself the permission to enter the deepest level of relaxation right now.
Into the pull of deep sleep.
Nothing to do or achieve.
Rest here.
Dissolve and disappear into stillness.
Allow yourself to welcome restful,
Deep,
Restorative sleep.
