Welcome to this Yoga Nidra for Sleep.
Yoga Nidra is a guided relaxation or sometimes some people call it a relaxing meditation.
It's a practice that can help us feel a little bit more relaxed,
Less stressed,
Which can help us sleep a little bit more easily.
So many of us use the practice to fall asleep or you can use it during the day to help you sleep better later on.
And this particular practice is designed to be played to fall asleep,
So at the end of the practice I will not bring you back.
So if you do have something to do after this,
If you're not using this for sleep,
Then do set a timer for about 15-20 minutes or so to come back at the end of the practice and continue with your day.
But if you are using it for sleep,
At the end of the practice I'll just wish you to sleep well and the practice itself will last for quite a bit of time to help you drift off for the full duration of your sleep.
So finding yourself in your bed,
Getting ready,
Coming under the covers,
Your duvet,
Your blanket,
Making sure that you've got enough pillows under your head,
Any extra pillows perhaps to help you feel a bit more cozy between your legs or under your knees.
And if there's something that would make you feel even 5% more comfortable,
You can just make that little adjustment now.
Taking a big breath in and a big breath out.
Let's do that again.
Big breath in and big breath out.
If you need to do that a few more times,
Feel free.
And we're going to start our practice with a progressive muscle relaxation.
So I'm going to invite you to start by really tensing your legs.
So tense your feet,
Your thighs,
Feel your knees tense,
Your hips tense as much as you can and relax.
Let's do the same with our arms.
So tense your whole arm,
Your fingers,
Your shoulders,
Your forearms.
Tense as much as you can and relax.
Now tense your face.
Really squeeze your eyes,
Your ears,
Your mouth.
Tense as much as you can and relax.
Now tense your whole body.
Squeeze everything.
Feel your whole body tense.
So tense it could float up and relax.
Allow your whole body to be fully relaxed.
We're going to bring our attention to different parts of the body.
So as I name different parts,
Bring your attention there and invite a feeling of relaxation and softness in your body.
So starting with your mouth,
Your jaw,
Your ears,
Your eyes,
The crown of your head,
The back of your head,
Your whole head fully relaxed,
Your whole face fully relaxed.
Now bring your attention to your shoulders,
Your upper arms,
Forearms,
The palms of your hands,
The backs of your hands,
Your whole left arm relaxed.
Your whole right arm relaxed.
Both arms together relaxed.
Feel your belly and your chest relaxed.
Your hips relaxed.
Feel your thighs relaxed.
Your calves and shins soft,
Relaxed.
The soles of your feet relaxed.
The tops of your feet,
Your toes relaxed.
Your whole left leg relaxed.
Your whole right leg relaxed.
Feel both legs relaxed.
Both arms relaxed.
Your whole body completely relaxed.
Now feel your legs,
Your legs heavy and grounded.
Feel your arms heavy and grounded.
Feel your whole body heavy and grounded.
Feel your legs soft,
Your arms soft,
Your whole body soft,
Fully relaxed.
And start to bring your attention to your breath.
Just staying with a natural breath.
And feeling perhaps the gentle movement of your belly and your chest.
The tickling sensation between your nose and your upper lip.
We're going to count down our breath.
Counting down from the number 21.
Count down on the exhale.
So next time you exhale,
21.
Then with your next exhale,
Count to 20.
And with your next exhale,
19.
And so on.
Simply count down your breath every time you exhale.
I'll be quiet in the background allowing you to count your breath.
Remember counting down on your exhale.
And if you get to zero,
You can start counting down again from 21.
And if you drift off,
You can stay in the drift or come back to counting.
Counting down from 21.
And if you're still counting,
Let go following your breath.
And then your mind's eye just come to a place that makes you feel really relaxed.
Maybe it's somewhere you've been to before.
Maybe something you've just made up.
Maybe it's just being in your bed right now.
And you can stay here for as long as you like.
Just allowing yourself to soften.
Maybe gradually drifting off to sleep.
Sleep well.
Sleep well.
Sleep well.
