Good evening,
This is Gemma.
This is a yoga nidra practice to support you in quieting a busy mind and gently transition into deep rest or into sleep.
Sometimes the mind can become a little busy.
Thoughts shifting,
Planning.
This is completely natural.
Perhaps your mind is particularly active right now,
Carried along by its own momentum.
Rather than trying to stop the thoughts,
We can let go of the struggle and simply begin to notice them.
Gently witnessing the mind and allowing a sense of ease to emerge.
Take a moment to settle.
Lying down in a way that feels supported.
Allow the eyes to close.
Take a moment for any final adjustments.
And can you allow yourself to soften here?
Perhaps through the breath.
Taking a few long,
Calming breaths.
Gently in through the nose,
Filling the belly.
And a long,
Slow,
Steady exhale through the mouth.
Releasing any held tension.
Again,
Breathing in.
Breathing out.
Letting the day begin to fall away.
And return to the natural breath.
Inviting in stillness to the body.
Just the sensation of breath.
Gently expanding and releasing.
You might gently sense the intention to rest.
To allow the mind to soften.
Welcoming in a simple sankalpa or heart's intention for your practice.
Perhaps something like,
Allow my body and mind to deeply rest.
Repeating it quietly to yourself three times,
If that feels supportive.
Gently moving awareness around the body now.
Just noticing each part.
And if the mind gets caught up in thoughts,
Just gently coming back to my voice.
Back to your body.
Bring awareness to the right hand thumb.
First finger.
Second finger.
Third finger.
Little finger.
Right side chest.
Travel your attention down to the left hand thumb.
First finger.
Second finger.
Third finger.
Little finger.
Left side of the chest.
Bring attention to the centre of the chest.
Centre of the throat.
Sense the whole face and scalp.
Awareness at the back of the head.
Shoulder blades.
Second toe.
Third toe.
Fourth toe.
Little toe.
Travel attention back up to the pelvis.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The whole body now.
The whole body together.
The whole body resting as one field of awareness.
Bring awareness to the breath.
The natural breath just as it is.
Simply notice the natural rhythm of inhale and exhale.
With each exhale the softening.
Blowing down the mind and the easing with each out breath.
Notice any thoughts.
Thoughts like fragments that appear through a window.
A window looking out to a vast open sky.
Thoughts like clouds passing through.
Some light and feathery.
Some heavy and dense.
Just coming and going.
And the sky.
Unchanged.
Open.
Spacious.
A steady backdrop to the weather that passes through.
And you may begin to sense that you are not the clouds nor the weather.
You are the sky that holds it all at ease.
Notice the spaces between thoughts.
Small gaps between the clouds.
Moments of quiet and stillness.
Resting in those spaces.
Allowing the mind to drift.
Softly.
Peacefully.
And as sleep comes.
Allow yourself to drift.
Like clouds dissolving from the evening sky.
Letting go.
Resting deeply.
