Welcome to this yoga nidra practice for sleep by Follow Your Chakra.
To prepare the body for this practice of yoga nidra,
Lie down on your back and cover yourself with a blanket.
Allow your arms to come to rest comfortably beside the body.
Your legs relax and feet flop out to the sides.
Bring your shoulders onto the back and allow the eyes to settle into their sockets.
The lips part and the tongue settles to the bottom of the mouth.
Begin to bring your attention to the breath.
Allow the inhales and exhales to lengthen.
Invite the exhales to become longer and slower than the inhales.
As we begin the practice of yoga nidra,
Set the intention to awake refreshed and ready for your day.
See the time you would like to awake in the morning written on the screen of your mind.
Allow yourself to fall asleep at any point during this practice and surrender to rest.
Awaken your sense of hearing.
Tune into the most distant sounds that you hear.
Notice these sounds outside of the room.
Now take in the sounds within the room.
Move your awareness closer and hear the sounds within your own body.
Hear your heartbeat,
Your breath,
And the sound as you swallow.
You will bring your awareness now to the body as we move through a rotation of consciousness.
See a golden light just above your head.
This light is warm,
Safe,
And grounding.
It begins to pour over your head,
Washing over your crown,
Spreading across your forehead and eyebrows.
Shines over your eyes,
Into the eye sockets,
And seeps down your nose and cheeks.
Over your lips and chin,
Spreading over your jaw and wrapping over your ears.
Shines over the back of the head and the neck,
And again over the front of the face,
Bathing the whole head in a golden light.
This golden light shines now into both hands,
Lighting up the thumbs,
Second fingers,
Third fingers,
Fourth fingers,
And fifth.
Your wrists begin to glow and spread up the forearms,
Around the elbows,
And up the arms into the shoulders and over the collarbones.
Golden light shines into your chest and spreads down your belly,
Pooling into your belly and washing into the hips.
It flows into your thighs and around the kneecaps,
Shining over the shins and over the tops of your ankles,
Filling all ten toes.
Golden light wraps around the soles of your feet,
Washing over the backs of the ankles,
Filling the calves and backs of the knees.
It rises all the way to the top of your legs and over the low back,
Filling the whole back with golden light.
Now the whole body feels safe,
Grounded,
And glowing with this golden light.
The whole body.
The whole body together.
Bring your awareness to your breath.
Don't try to change it.
Just feel the gentle inhales and exhales.
As you inhale,
Feel your belly fill,
And as you exhale,
Feel it relax.
Begin to count back from 21.
Inhale,
The belly fills.
Exhale,
It relaxes.
21.
Inhale.
Exhale.
20.
If you lose your place,
Begin again at 21.
Release your counting.
It does not matter how far you got.
There is nothing to make up here.
Awaken the sensation of heaviness in the body.
You are so heavy,
Your body sinks deeply into the bed.
So heavy.
Bones heavy.
Muscles heavy.
Awaken the feeling of heaviness.
Now awaken the sensation of lightness in your body.
You are now so weightless,
You could simply float away.
So light.
You are floating.
Awaken the sensation of lightness.
Let go of the sensation of lightness.
Feel your body once again in the bed.
See yourself lying in a peaceful meadow surrounded by trees.
You are lying in lush grass that feels soft on your back.
Looking up,
You see a clear blue sky.
The trees that surround the meadow are there to protect you.
They are home to friendly animals.
You hear some birds in the distance singing a sweet tune.
You smell wildflowers giving off their pretty floral scent.
A light breeze rustles through the grass and the trees.
It washes lightly over your skin and feels cooling and refreshing.
You feel at peace here.
You feel relaxed here.
Your whole body relaxes.
As your body feels this sense of ease,
So does your mind.
With this ease comes a feeling of love washing over your entire being.
Listen to this call to love.
It is calling you to love yourself unconditionally.
With this unconditional love washing over you,
You feel called to love everyone and everything around you in the same way.
Call to mind all of the things that you love.
With this deep sense of love permeating your entire being,
You allow yourself to drift off to sleep.
Drifting away into a deep peaceful sleep.
