Welcome to this Yoga Nidra for deep sleep.
Come to find a position lying down where you can feel completely supported.
Letting go of all your worries and anxieties,
Letting go of all your worries and anxieties.
Letting go of all your worries and anxieties,
Letting go of all your worries and anxieties.
And take the time to make those adjustments now.
Ready,
Settle into stillness,
Carrying the intention to remain still for as long as possible.
And of course,
Making adjustments as you need,
When you need.
Allowing the eyes to close down,
And letting the eyes fall heavy,
Sinking back into the sockets,
And eyelids heavy,
And all the muscles around and behind the eyes releasing and softening.
There is no need to stay awake.
If sleep comes,
Let it come.
There is no way to do this wrong.
Simply resting,
And trusting the body's wisdom,
And replenishment,
And deep restoration.
Feel the weight of your body,
Back of the head heavy,
Shoulder softening,
Arms heavy and relaxed,
Hips releasing,
Legs resting,
Heels sinking.
Take a slow inhalation through the nose,
Allowing the air to travel into the low belly,
And a soft pause,
And take a long,
Deep exhalation,
Emptying the belly,
And take a slow,
Deep inhale through the nose,
Allowing the air to travel to the low belly,
And soft pause,
And empty belly,
Long exhale,
And slow inhale,
And soft pause,
And long exhale.
Now let the breath return to its natural rhythm,
Your natural breath pattern,
And the practice of yoga nidra now begins,
And bring your awareness to your heart space,
And asking for your sankopa,
Your heart's true desire,
And simply listening,
And if something arises,
Receiving that,
And if nothing arises,
And that is perfect,
There is no right,
No wrong,
Allowing a simple intention to form,
A short,
Positive statement in the present tense.
For example,
I am safe and supported,
My body knows how to rest,
I welcome deep,
Nourishing sleep,
And choose your own words,
And once you have your sankopa,
Internally repeating three times,
And feeling it in the body,
In the breath,
In the nervous system,
And planting it gently like a seed placed into dark soil,
And let it go.
Moving through rotation of consciousness,
There is nothing you need to do,
Simply following the sound of my voice,
Moving awareness through the body,
No effort,
Simply noticing,
Awareness to the inside of the mouth,
And teeth,
And releasing the whole jaw,
Awareness to the right inner ear,
Right outer ear,
Left inner ear,
Left outer ear,
Right cheek,
Left cheek,
Right eyelid,
Left eyelid,
Both eyes heavy,
Right eyebrow,
Left eyebrow,
And space between the eyebrows,
And the whole forehead,
And top of the head,
And back of the head,
And back of the neck,
Front of the throat,
And pit of the throat,
And right collarbone,
Right shoulder,
Upper arm,
Elbow,
And back of the hand,
And palm of the hand,
The right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
And the whole right arm,
And shift all your awareness to the left collarbone,
Left shoulder,
Upper arm,
Back of the hand,
Palm of the hand,
And left hand thumb,
First finger,
Second finger,
Third finger,
Little finger,
The whole left arm,
Both arms resting,
And the left arm resting,
To the right big toe,
Second toe,
Sole of the foot,
Top of the foot,
Right ankle,
And the whole right leg heavy,
Shift all your awareness to the left big toe,
Second toe,
Fifth,
And sole of the foot,
And top of the foot,
Left ankle,
Shin,
And the whole left leg heavy,
Both legs heavy and resting,
The whole right leg,
And the whole left leg heavy,
And resting,
All your awareness to the pelvis,
Lower abdomen,
Navel center,
Upper abdomen,
Chest,
Heart space,
Awareness to the low back,
Middle back,
Upper back,
All your awareness to the whole torso,
And the whole torso low,
Heavy,
And resting,
Bring all your awareness to the whole right side of the body,
And the right side of the whole body,
To the whole left side of the body,
And the whole left side of the body,
All your awareness to the whole body together,
The whole body together,
The whole body heavy,
And resting,
Notice your natural breath pattern,
The rhythm of your breath,
Feeling rise and fall,
And chest,
Belly,
Like slow waves,
And fall,
Begin to count backward from 20 to 1,
Inhale 20,
Exhale 20,
Inhale 19,
Exhale 19,
Continue silently,
If you lose count,
Gently return to 20,
Release the counting,
And let the breath breathe itself,
And feel the breath at the nostrils,
And cool air entering,
And slightly warmer air leaving,
Cool air entering,
And warmer air exiting,
Now imagine,
Without changing anything,
The breath flowing in through the left nostril,
And out the right nostril,
Inhale it,
Exhale right,
Inhale left,
Exhale right,
Inhale left,
Exhale right,
And soft,
Have a good time,
Effortless,
Now allow the breath to form,
Gentle triangle,
Inhale left nostril,
Let the breath drift upwards to the space between the eyebrows,
Allow for a soft pause,
Exhale right nostril,
Inhale right nostril,
Breath guides up to the space in between the eyebrows,
Soft pause,
Exhale left nostril,
Inhale left nostril,
Breath guides up to the space in between the eyebrows,
Soft pause,
Exhale right nostril,
Inhale right nostril,
Breath guides up to the space in between the eyebrows,
Soft pause,
Exhale left nostril,
Gentle triangle with your breath,
If the pattern fades,
Let it fade,
And resting here,
Imagine your body becoming spacious,
And the edges of the body softening,
Blending with the space around you,
As if you're floating in warm water,
And the body becoming spacious,
And your body like a quiet night sky,
Open,
And breath drifting in,
Breath drifting out,
Breath drifting in,
Breath drifting out,
And your mind's eye allowing the following to arrive,
This can come in many forms,
But only in a way that makes sense to you,
Allowing these images in whatever form come up and then drift away,
A calm lake at dusk,
A calm lake at dusk,
Moonlight reflecting on still water,
Moonlight reflecting on still water,
A quiet forest in the evening,
A quiet forest in the evening,
Cool air,
Cool air,
Gentle blanket around your shoulders,
Gentle blanket around your shoulders,
A safe room,
A safe room,
A soft bed,
A soft bed,
And stars overhead,
And stars overhead,
And stars overhead,
Stillness,
And stillness,
Allowing images to dissolve,
Feeling the natural breath pattern,
Your rhythm,
Effortless,
Effortless inhale,
Effortless exhales,
And your body knows how to sleep,
Your nervous system knows how to restore,
Rest right here,
Rest right here,
Thank you.
