Hey friend,
I hope that you are ready for bed because this yoga nidra is designed to guide you into the dreamiest of sleep.
Before we begin,
Please make yourself as comfortable as you can.
Take up space.
Open up your legs,
Your arms.
Tighten up every part of your body.
So scrunch up your face,
Grip your fists and toes.
Take a big full breath in.
On your exhale,
Let go.
Release grip.
Let's try that two more times.
So on your inhale,
Grip everything as tight as you can.
And let go.
One more time.
Big full breath in.
Tight,
Tight,
Tight.
Your toes,
Every single part of your body.
Grip your butt cheeks.
And then let go.
Let yourself get even heavier right here.
There's nowhere you need to be.
All I want you to focus on now,
Moving forward,
Is the sound of my voice.
I'll be guiding you through different parts of your body.
And as I do,
Bring your attention to each body part and allow yourself to soften and to let go.
So your invitation is to allow your whole physical body to fall asleep while your mind remains attentive.
If you fall asleep along the way,
Amazing.
We want you to fall asleep.
We want you to have a good sleep.
So I want to invite you now to set a clear intention.
In Yoga Nidra,
We have what we call a sankalpa.
And this is like a seed that you plant in the subconscious of your mind,
In the subconscious of all the cells in your body.
It's a short,
Positive statement that aligns with your heart.
It's usually phrased in the present tense.
It's simple and you can feel it.
It's emotionally resonant.
So whatever intention that you choose,
Just know that your body is listening on a cellular level.
I'm going to give you a moment to feel into what your intention is for tonight.
I'll give you a few examples,
If that helps.
It could be,
I welcome health and wellness.
I'm at ease and open to insight.
I trust myself and my path.
I'm so fully supported and loved.
I allow myself to heal and to be whole.
Now take your time to find your intention.
Once you've got it,
Repeat it to yourself three times.
Take some big,
Full breaths and let it sink in.
Feel it in your body.
What does that feel like?
On your last breath,
Let it go.
Allow that intention to drift away and trust that your body was listening.
Bring your attention to the front of your forehead.
Soften your whole forehead and sense your brain.
You could imagine your brain lighting up.
Take a big,
Full breath to feel your whole brain.
On your exhale,
Let your brain really fully settle.
Soften the top of your head,
The back of your head,
Your temples,
Both eyebrows,
Both eyelids.
And let both eyeballs fall to the back of their sockets.
Relax both eyes completely.
Soften the space in between your eyebrows,
Your third eye center,
The bridge of your nose,
The tip of your nose,
Your entire nasal cavities,
Both cheeks,
The insides of your cheeks,
Both lips,
Top teeth,
The roof of your mouth,
Bottom teeth,
Bottom of your mouth.
Relax your whole tongue,
The back of your throat,
The whole inside of your mouth.
Soften your jaw and both ears,
The insides of your ears,
The top of your throat,
All the way down to the bottom of your throat,
The sides of your throat,
Your vocal cords,
Your whole entire throat and vocal cords,
The tops of your shoulders,
Your right shoulder,
Right armpit,
Upper arm,
Elbow,
Back of your hand,
Palm of your right hand,
Thumb,
Index finger,
Middle finger,
Ring,
Pinky,
All five tips of your fingers,
Your whole right hand,
Wrist,
Your whole right arm,
Your left shoulder,
Armpit,
Top of the arm,
Elbow,
Forearm,
Back of your left hand,
Palm of your left hand,
Index,
Middle finger,
Pinky,
All five fingers of the left hand and the very tips of your fingers,
Your whole left hand,
Wrist,
Your whole left arm,
Both arms and shoulders together,
Soften the top of your back,
The middle of your back and your lower back,
Your tailbone,
Your entire spine from your tailbone connecting to your head relax all the muscles along your spine,
Soften your chest,
Let your heart sink,
Relax your lungs,
Your ribcage,
Your whole digestive system,
Your whole reproductive system,
Your whole belly and the sides of your torso soften all the way down into your pelvic floor,
Your right hip,
Lower leg,
Ankle,
Top of your foot,
Sole of your foot big toe,
Second toe,
Third,
Fourth,
Your whole right foot,
Your whole right leg completely heavy relax your left hip,
Left thigh,
Knee,
Ankle,
Top of your foot,
Sole of your foot big toe,
Second,
Third,
Fourth,
Your whole left foot,
Your entire left leg,
Both legs completely heavy together relax both of your butt cheeks,
Soften the whole front surface of your body,
The whole front surface of your body from your face to the front of your arms,
Your chest,
Down your legs,
The top of your feet take a big full breath to the whole front surface of your body and let go now soften the whole back surface of your body,
Back of your head,
Back of your neck,
Whole back muscles,
Your butt,
Backs of your legs,
Soles of your feet the whole right side of your body,
As if your body split into the whole right side of your body and the whole left side of your body,
As if your body split into the whole left side of your body and relax your entire body completely,
Your whole body,
Your whole body imagine yourself now becoming so heavy,
So heavy that you're melting into your bed you're like a magnet to the center of the earth,
You couldn't move even if you tried feel yourself becoming heavier and heavier and heavier now can you sense yourself becoming light,
Lighter and lighter,
As if you could float as if you're a feather in the wind sense yourself becoming lighter can you now sense yourself becoming both light and heavy at the same time light and heavy listen closely,
I'm going to count you down from five to one and once we arrive at one,
You will arrive in your dream realm five,
Let yourself sink even more into your support,
Into your safety,
Into your rest four,
A wave of softness washes over you,
Melting away any last effort or tension,
Release even more three,
Your breath carries you deeper inward,
Almost like you're floating down a river two,
The outer world fades and your inner world begins to awaken one,
You arrive in the dream realm,
In front of a tunnel,
You stand in this tunnel you walk forward and meet a first layer,
Almost like a thick substance like jello you can touch it with your finger and notice yourself melting in this substance notice the color and allow yourself to move through it as you move through it,
Feel the warmth keep walking in your tunnel until you meet another layer in front of you this one now is deep purple,
It's a bright light once you're ready,
Move through this layer and find yourself surrounded by purple light,
Floating in the purple notice as this purple light becomes bright white like a big wide white open space there in front of you is a door come closer to the door notice the details on the door,
What color is the door?
What shape is the door?
What does the door handle look like?
Know that once you open the door you're entering another layer of your dream realm so when you're ready,
Grab the door handle open the door notice how on the other side there's a sunset waiting for you as you walk through,
Notice that you are walking into the most beautiful beach sunset you've ever witnessed in your life the colors in the sky,
Notice them all the oranges,
The purples,
The pinks,
The blues,
Yellows notice the water,
The waves,
The current take it all in,
Feel the warmth of the sand in between your toes feel the breeze on your skin listen to any sound you can pick up on come close to the water your feet are waiting for the water to meet you feel that first rush of waves on your toes remember that you are a powerful creator in this reality remember that you make your own rules remember that you are free to play if you feel called,
Decide that you have the ability to fly and when you're ready,
Take a leap your flight is effortless you are free and your body is listening so if you're still with me now remember that intention from the start of the practice and let it fill up your whole body every cell in your body I'm wishing you the sweetest of dreams I'll see you next time
