Welcome to Yoga Nidra to support sleep.
This practice is intended to facilitate the transition from waking to sleeping.
Take a moment now to ensure you are prepared for Yoga Nidra.
Do your night time routines,
Dress for sleep,
Lie down and make yourself comfortable in your bed,
In your darkened room.
If light is filtering through your window,
You may wish to cover your eyes with a hand towel or eye pillow.
I will bring you through a guided awareness exercise similar to a body scan.
As you drop in,
You may notice that you do not hear everything I say.
You may drift to sleep.
Or you may feel like you are sleeping,
Yet you are still aware at the same time.
All of these experiences and whatever else you might experience are valid and right for you right now.
Following our guided awareness practice,
We will pause in stillness.
And the audio will end with background music fading out rather than my voice.
Because the goal of this Yoga Nidra is to support you in dropping into a restful night's sleep.
Let's begin with three special breaths called the physiological sigh.
For this breath,
You are going to breathe in deeply through your nose.
And at the very top of your in breath,
You are just going to take another extra sip of air.
Then you can exhale out through your mouth.
So together on your next inhale,
Breathe in fully through your nose.
Take a little sip in at the top.
And exhale sigh.
Breathe in fully.
Little extra sip of breath in at the top.
Full out breath.
One more like that.
Deep breath in through your nose.
Little sip in at the top.
Long exhale.
And now rest with the natural current of your breath.
Day to day,
Our lives are full,
Busy and demanding.
A briskly flowing current.
Beneath the surface lies a still and silent depth.
A river of rest waiting to restore you.
You can allow yourself to surrender the briskly flowing current of your day.
And be aware of any sounds outside of your room.
Be aware of the four walls of your room.
Be aware of any sounds inside your room.
Be aware of your bed.
Be aware of your body leaning into your mattress.
Your head leaning into your pillow.
The river of rest is here.
Now.
Be aware of the very top of your head.
Be aware of the sides of your head.
Be aware of the back of your head.
Be aware of your face.
Be aware of your forehead.
The space between your eyebrows.
Your eyelids covering your eyes.
Your eyes softening back into your eye sockets.
Be aware of your nose.
Your cheeks.
The hollow space beneath your cheeks.
Be aware of your jaw.
Your outer ears.
Your inner ears.
Your lips.
Your gums.
Your teeth.
Your tongue.
Be aware of your neck.
Your throat.
Be aware of your right shoulder.
Be aware of your right arm.
Be aware of your right hand.
Be aware of your right fingers all the way to the ends of each fingertip.
Be aware of your left shoulder.
Be aware of your left arm.
Be aware of your left hand.
Be aware of your left fingers all the way to the ends of each fingertip.
Be aware of the front of your chest.
Your lungs.
Your heart.
Be aware of the back of your shoulders.
Be aware of your right shoulder blade.
Be aware of your left shoulder blade.
Be aware of your abdomen.
Be aware of the organs housed in and around your abdomen.
Be aware of your mid-back.
Be aware of your low back.
Be aware of your hips.
Be aware of your pelvic bones and organs.
Be aware of the back of your pelvis.
Be aware of your right leg.
Be aware of your right foot.
Be aware of your right toes all the way to the ends of each toe.
Be aware of your left leg.
Be aware of your left foot.
Be aware of your left toes all the way to the ends of each toe.
Head.
Face.
Neck.
Throat.
Shoulders.
Arms.
Hands.
Fingers.
Chest.
Lungs.
Heart.
Shoulder blade.
Chest.
Chest.
Chest.
Chest.
Chest.
Shoulder blades.
Abdomen.
Internal organs.
Mid-back.
Low back.
Hips.
Palvus.
Pelvic organs.
Legs.
Feet.
Toes.
Beneath the surface lies a still and silent depth.
A river of rest waiting to restore you.
Abide in that.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
You are now in the presence of the Lord.
