Welcome to this yoga nidra for deep rest and sleep.
Just make sure that you're as comfortable as you can be,
Settling in to your space,
Lying down and getting as comfortable as you can.
And once you're settled and ready I invite you to close your eyes or adopt a soft gaze.
And as you lie here take three deep breaths and sigh out on each exhale.
Preparing to surrender and to healing rest or sleep.
And now become aware of the space around you and think about how much of your energy is out there.
The energy you've given out today to people,
Places and things.
And sense the space stretching out to the left of you.
And as you inhale imagine you're pulling your energy back from the left of you.
Bringing your energy back to your body on the inhale.
And now sense the space below and behind you.
And inhaling pull your energy back to the body.
And now shifting attention to the space on the right of you.
Pulling energy back from the right side of your body and to your body with each inhale.
And now sense the space above or in front of you.
Sensing your energy coming back to the body as you inhale.
And now bring your awareness back to your breathing.
And take a long,
Slow,
Deep inhale and now as you exhale sense your muscles soften.
And on each out breath can you soften your body just a little more,
Even by one percent.
Where else might you soften just a little bit more?
And now be still,
Feeling into the sensation of softness and allow it to flow through your body.
The sensations softening and bringing ease.
And as we continue into the state of yoga nidra,
If you don't want to follow any instructions,
You always have the choice not to and instead you might follow your breath.
And perhaps come back to my guidance as and when you like.
It's completely normal if you zone out or drift in and out from my voice,
So don't worry if you miss any guidance.
Trust that you'll hear what you need to and you'll get the rest or even sleep if that's what your body needs.
So now bringing to mind your sankalpa or intention.
Something that comes from the heart,
A desire you have and your intention should begin with I am and be in the present tense as if it's already happening.
And bringing your intention to mind and repeating it softly to yourself three times.
I will now begin by rotating attention throughout the body and as I name different body parts,
Bring awareness to that body part.
The swiftness with which we move to the next part of the body is designed to draw your awareness from your mind and to the body.
I will start at the right hand thumb,
Bringing attention to the right hand thumb,
The second finger,
The middle finger,
The fourth finger,
The fifth finger,
The palm of the right hand,
The back of the hand,
The right wrist,
The lower arm,
The right elbow,
Upper arm,
Right shoulder,
Right armpit,
Right waist,
Right hip,
The thigh,
Right ankle,
Right heel,
Sole of the right foot,
Top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
A fifth toe.
Now bringing awareness to the left hand thumb,
Second finger,
The middle finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the left hand,
Back of the hand,
The left wrist,
The lower arm,
Elbow,
Upper arm,
Left shoulder,
Left armpit,
Left waist,
Left hip,
Thigh,
Left ankle,
Left heel,
Sole of the left foot,
The top of the foot,
The left big toe,
The second toe,
Third toe,
Fourth toe,
Fifth toe.
Now move awareness to the top of the head,
The forehead,
The right eyebrow,
The left eyebrow,
The third eye,
The right eyelid,
The left eyelid,
The right eye,
Right ear,
Right cheek,
Left cheek,
The upper lip,
The lower lip,
The throat,
The middle of the chest,
The navel point,
Awareness at the whole of the right leg,
The whole of the left leg,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole of the back of the body,
The whole of the front of the body,
The whole of the back and front together,
The whole head,
The whole body and head.
Feel sensation,
Sensations in the whole body,
Bringing your attention back to your breath,
Just noticing the inhalation and exhalation,
And now noticing the pause and stillness just before you inhale,
And the pause and stillness before you exhale,
Noticing all the places the breath goes into before pausing and fullness,
And all the places the breath leaves before pausing and stillness,
Breathing in,
Pausing on fullness,
Breathing out,
Pausing on stillness,
Breathing in fullness,
Breathing out into stillness,
Back and forth,
Rhythmically breathing,
Letting the body receive the rhythm of the breath,
And on the next exhalation with the breath fully out,
Welcome this pause and stillness as a time of deep rest,
And on the next inhale when the breath is fully in,
Welcome this pause and fullness as a time of growth and transformation,
Inhaling growth,
Exhaling rest and stillness,
Back and forth,
And now allowing the breath to return to normal,
And bring your awareness to the heart space,
And rest here,
And now bring attention to the root chakra at the base of your spine,
And feel the energy of the root chakra with each breath,
And as you sense breath at the root chakra and base of your spine,
See a red glow,
A red glow at the root chakra,
And sense in to the energy of this chakra,
The energies of stability,
Security,
Safety,
Groundedness,
You are secure and it's safe for you to rest and sleep,
And keep sensing in to the medicine of the root chakra,
Stability,
Security,
Safety,
And groundedness,
And as you exhale imagine that any negative energy flows out in to the earth,
And as you inhale,
Breathing in to the root chakra the red glow flows and grows stronger,
Filling your lower pelvic region and flowing down your legs,
Exhaling any negative energy in to the earth,
And as you continue to exhale negative energy the red glow gains more clarity,
Release your focus now on the root chakra,
And shift awareness to the space behind your closed eyelids,
See yourself resting like you're above your body looking down at it,
You see yourself lying here,
The position of your body,
The expression on your face,
You're completely at ease in this magnificent peaceful place,
And you're now in an energy field where intentions can be heard and manifest,
So now repeat your intention or sankalpa softly to yourself three times,
Trust that whether you know it or not every part of you hears your intention,
And invites it to come towards you,
Now deepen your breath slightly,
As we ask for a soul whisper or message,
Bring your attention back to the base of your spine,
Breathing in and out at the root chakra area,
And when ready ask for a message from your soul,
And see what comes,
It may be helpful to ask what do I need to know that will help me feel rested,
And just listen,
And if you haven't received a soul whisper trust that it will come in dream time,
Or after the nidra,
And whatever soul whisper you did receive take a moment to notice how this feels in your body,
And if you are off to sleep now,
Sweet dreams.
