This is a dream time yoga nidra to assist your mind and body into a beautiful sleep.
So let's begin laying down.
Make sure you're comfortable.
Make any adjustments needed so that you can fully relax.
Then allow yourself to become still.
Let's start by taking a few deep breaths together.
Take a big full inhale through your nose and hold the breath at the top.
Then let go and breathe out completely.
Again breathe in,
Filling up as much as you can and hold your breath.
Exhale it all out,
Emptying the breath completely,
Letting go.
Last time,
Breathing in,
Hold and let it out,
Releasing,
Let go.
Now let your breath return to its natural rhythm.
Allow things in your everyday life to remain unsold and unfinished.
After a restful sleep you can approach those tasks with more clarity when the day begins.
A good night's sleep offers you the chance to come back to the problem with refreshed perspective.
So as you settle into stillness,
Allow your body to sink into the supporting ground beneath you.
Feel the contact with the earth at the back of your body,
The back of your head,
Across the upper back and the shoulders,
The arms and the back of your hands,
Your lower back,
The sacrum,
Feeling the sensations of letting go and releasing through the back of your legs and all the way down into your feet,
Feeling the sensation of heaviness in your whole body and how the body is supported and can rest and relax back.
Notice how your body is breathing,
The gentle movement of your breath as it fills your lung.
Notice how your belly and chest expand on the inhale and releasing back on the exhale.
Listen to the sounds around you,
Those coming from distant places and those that are nearby.
Listen to the sounds emanating from within you,
The sounds from your own breath.
We're now going to rotate our awareness around the physical body and do a body scan.
So just listen to my voice as you will move your awareness to different parts of the body.
Let's start by shifting the awareness into the space in between your brows,
The third eye.
Now bring your awareness to the left eye,
Right eye and both eyes together,
Left ear,
Right ear,
Both ears together,
The throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb tip,
Second finger,
Third finger,
Fourth finger,
Tip of the little finger,
Back to the left wrist,
Left elbow,
Left shoulder,
Back to the throat.
Now the right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right second finger,
Right third finger,
Right fourth finger,
Tip of the little finger,
Wrist,
Elbow,
Shoulder,
Back to the throat.
Bring your awareness to the chest,
The center of the heart,
The navel,
Pelvis.
Now to the left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Left knee,
Left hip,
Back to the pelvis.
Now to the right hip,
Right knee,
Right ankle,
All the way to the tip of the toes,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Right knee,
Right hip,
Pelvis,
Navel,
Center of the heart,
Center of the throat.
Bring your awareness back into the third eye.
Now notice the whole left arm,
The whole right arm,
The whole left leg,
The whole right leg,
Whole left side of the body,
The whole right side of the body.
Notice the whole body lying here,
Whole body lying here,
Allowing the body to sink back into the ground in stillness.
Only subtle movements from your breathing.
Notice the softness in the breath and that you don't have to make any effort to breathe.
Just observe it as it happens and feel your body being breathed as you sell back.
Now let's count the breath backwards from 21 to 0 and with every breath allow more and more of your body weight to relax and release into the support beneath you.
Let's begin those breath together.
Inhale 21,
Exhale 21,
Inhale 20,
Exhale 20,
Inhale 19,
Exhale 19.
Keep counting backwards all the way to zero,
Allowing your body to sink deeper into the ground.
With each breath continue at your own pace and if you lose count or reach zero simply start again from 21 and let go of counting your breath.
We have now come to a part of noticing opposite sensations in the body.
Start by sensing a feeling of heaviness in your body,
Letting go of all your muscles and allowing yourself to be supported.
Without any effort the body becomes as heavy as a boulder,
Firmly connected to the ground.
Now feel for the opposite sensation of being weightless,
Light and spacious,
As if the body could drift away from the ground.
Effortlessly rise up and float just above it without any gravity to keep it down.
Come back to the feeling of being firmly rooted and connected to the ground.
Now sense a feeling of warmth in the body,
Maybe a subtle feeling of heat in your palms,
The warm traveling through your fingertips or the sensation of warmth inside your mouth,
Perhaps even the warmth of your breath in the nostril as you exhale.
Now feel for the opposite sensation of coolness,
Perhaps in the head or in your feet,
Coolness in the nostrils when the breath enters the body.
Come back to the whole body,
Sensing the whole body from the crown of your head to the soles of your feet.
Notice that even when lying still there's a vibrant flow of life energy within you,
Ever moving,
Transforming and shifting.
Even when you rest in complete stillness,
Feel the aliveness,
The vibration in your palms,
In the soles of your feet.
Notice the soft sensation of the breath,
Feel the natural rhythm,
The breath breathing itself completely effortlessly.
As you continue to observe the breath,
Allow the body to sink deeper into its rhythm and notice the calm that washes over you with each breath.
Now go to the inner realm of your imagination,
The mental projection seen in your mind's eye.
With closed eyes,
Visualize the following items within this space.
A blue feather,
A red rose,
A butterfly,
An old oak tree,
Small white flowers in the grass,
A dewdrop on a leaf,
A snow-covered mountain,
A vast ocean,
A sailboat,
A rainbow across the sky,
The setting sun,
The sunset reflected on the water,
A red house in the forest,
A bonfire,
A rocking chair,
Flickering candle,
A flying eagle,
A vast night sky.
Let go of the images and allow yourself to drop deeper into the vast open space.
Drift away,
Completely letting go of your body,
Relaxing and releasing even more.
Just allow images to come and go freely.
Let them arise,
Fade away and let new images emerge without getting attached to any of them.
Allow images to come and go,
Gradually disappear and make way for new ones.
We are slowly going to transition out of our meditation with your eyes still closed.
Just notice how your body is resting peacefully on the ground.
Notice its form,
Its shape.
Become aware of the space around you.
Feel the room that you are in and give yourself a few deeper breaths here.
The Yoga Nidra has come to an end but allow yourself to stay as you are and slowly drift off to sleep.
