Hello everyone and welcome to this yoga neutral practice designed to help you relax and find deep restorative sleep.
Find a comfortable position lying on your back with your arms by your side,
Palms facing up,
Feet about hip width apart.
Close your eyes and take a moment to settle into your body.
Start by bringing your attention to your breath.
Notice the natural rhythm of your breath,
The rise and the fall of your chest and stomach.
Breathe in slowly and deeply through your nose,
Fill in your lungs completely and exhale slowly and completely through your mouth,
Releasing any tension,
In and out and continue to breathe like this for a few moments,
Letting go of any thoughts or worries,
In and out,
In and out.
Now shift your awareness to your toes.
Feel a sense of relaxation spreading through your toes,
Allowing them to become heavy and warm.
Gradually move your awareness up to your feet,
Ankles and calves,
Bringing relaxation with you as you go and feel the tension melting away.
Continue to scan your body,
Moving up through your knees,
Into your thighs and your hips.
Let go of any tension you may be holding in these areas.
Imagine a warm soothing light moving through your body,
Relaxing each muscle it touches.
Now bring your awareness to your stomach and chest.
Feel your breath naturally rising and falling in this area,
Bringing a sense of calm.
Allow the relaxation to flow into your shoulders,
Arms and hands.
Feel them becoming heavy and at ease.
Scan your neck and throat,
Releasing any tightness.
Gradually bring your awareness up to your head,
Face and scalp,
Let go of any remaining tension,
Allowing your entire body to feel deeply relaxed.
Now imagine yourself standing at the edge of a tranquil lake.
The surface of the water is smooth and calm,
Reflecting the moonlight.
Feel a gentle breeze on your skin,
Cooling and soothing.
On one side of the lake,
There's a lush forest filled with tall,
Vibrant trees.
This represents the active,
Dynamic aspect of your life.
Turn your attention to the opposite side of the lake.
Here you see a serene,
Open meadow bathed in soft moonlight.
The meadow is quiet and peaceful,
Symbolizing the restful,
Passive side of your life.
As you stand at the edge of the lake,
Become aware of the balance between these two opposing aspects of your life,
The forest and the meadow,
Activity and rest.
Acknowledge that both are essential,
And you have the power to harmonize them.
Imagine a bridge appearing before you,
Connecting these two sides.
As you walk across the bridge,
Feel a sense of equilibrium washing over you.
You can effortlessly move between the vibrant forest and the tranquil meadow,
Finding balance and harmony in your life.
Now bring your attention back to your breath,
Inhale deeply,
And as you exhale,
Release any remaining tension.
Feel the integration of these opposites within you,
The balance between activity and rest,
As you drift into a deep,
Peaceful sleep.
Take a few more deep breaths,
Inhaling calm and exhaling any remaining tension,
Let go of the visualization and simply be present in this moment.
Your body is completely relaxed,
And your mind is calm.
Know that you can return to this state of balance whenever you need it.
As you drift off to sleep,
Carry this sense of harmony with you,
Knowing that your sleep will be restorative and rejuvenating.
Slowly begin to bring your awareness back to your body,
Wiggling your fingers and toes.
When you're ready,
Gently open your eyes.
Take this state of relaxation with you into your night's rest,
And may you enjoy a peaceful and rejuvenating sleep.
Good night.
