Welcome to this practice of yoga nidra designed to help you drift into a deep restorative sleep.
Begin by finding a comfortable position.
Adjust as needed,
Making sure you are as cozy as possible.
Take a moment to scan your body for any tension,
Any discomfort.
If your clothing,
Jewellery or bedding feels out of place,
Take this time to adjust so you can fully relax.
Now,
Let's gently settle the body.
Gently relax your feet,
Your legs,
The hips,
The pelvis.
Relax your belly,
Your back,
Shoulders.
Relax the jaw and relax the forehead.
Feel every part of your body softening and becoming heavier.
Allow yourself to fully surrender to the pull of gravity.
Feel yourself gently settling in,
Like a soft cloud drifting through the evening sky.
As you lie here,
Release all concerns about the day.
Set aside any thoughts about tomorrow.
This is your time to rest.
If your mind wanders,
Gently guide it back to my voice and let yourself be here in this moment.
Take a slow,
Soft breath in through your nose.
And as you exhale,
Imagine releasing all tension left in the body,
Like a sigh of relief washing over you.
Let go of any need to do,
Any need to think.
Simply be.
Now,
We will begin a journey through the body.
Gently guide your awareness to the following points.
The point between your eyebrows.
The hollow of your throat.
The right shoulder.
The right elbow.
The tip of the index finger.
Middle finger.
Ring finger.
Little finger.
Back to the wrist.
The elbow.
The shoulder.
The hollow of the throat.
Now shift awareness to the left side.
The left shoulder.
The left elbow.
The left wrist.
The tip of the index finger.
Middle finger.
Ring finger.
Little finger.
Back to the wrist.
The shoulder.
The hollow of the throat.
Now rest your awareness at your heart centre,
Right in the middle of your chest.
Feel the gentle rise and fall of your breath here.
Begin to notice the natural rhythm of your breath.
There is no need to change it,
Just watch.
As you inhale,
Feel your belly gently rise.
As you exhale,
Feel your belly soften and fall.
Inhale,
Rise.
Exhale,
Fall.
Let the breath become like a wave,
Slowly rolling in and receding back to the ocean.
Follow this wave with your awareness.
And now silently count the breath.
Inhale 1.
Exhale 2.
Inhale 3.
Exhale 4.
Continue until you reach the number 20.
If you lose track,
Gently begin again at 1.
When you're ready,
Let go of counting.
Simply rest in the rhythm of your breath,
Effortless and natural.
Feel your body becoming heavier and more relaxed.
Imagine yourself sinking into the surface beneath you,
As though the bed is holding you in a warm,
Safe embrace.
Picture yourself floating into a serene,
Starry sky.
The air is warm and calm,
And you feel deeply at peace.
Rest here,
Surrounded by this vast stillness.
Let go completely,
Surrendering into deep rest.
There is nowhere else you need to be and nothing you need to do.
As this practice comes to a close,
Simply stay where you are,
Allowing this sense of calm to guide you into the deepest,
Most restorative sleep.
