Yoga Nidra For Restful Sleep

Welcome to our yoga nidra.

Give yourself a few moments to get really comfortable.

Settle in laying down on your back,

Whether you're laying on a mat or maybe you're tucked up in bed.

And take a few moments to find a place your body can rest effortlessly.

So you might consider placing a pillow underneath your knees.

Making any adjustments you need before settling in completely and letting your eyes close down.

For the next 55 minutes or so,

Everything is okay.

We have nowhere to go.

We have nothing to do.

So you can simply allow yourself to be right here,

Right now.

Know that it's okay if you wander in and out of consciousness.

If you don't hear everything I say,

That's okay.

Allow yourself just to experience whatever comes up,

Whatever happens.

There's no right or wrong way to do this practice.

So as we settle in,

Begin to tune in to the natural rhythm of your breathing.

Bring your body to find stillness and feel your natural breath.

You don't have to change anything about it.

Just notice how you feel in this moment.

Notice the natural rhythm of your heart.

Notice everything that your senses might be absorbing,

Any sounds around you,

Any physical sensations,

The taste or the temperature of the room.

Now,

If you'd like here,

You could set an intention for your practice today.

Feeling that you're completely safe and you're being invited into a deep rest,

A deep nourishment.

So allow yourself to tune into your heart.

And observe how your heart feels,

What's your heart's intention.

And as we set an intention for our practice,

We'll create it as if it already exists.

So setting intention as if it's already happening in present tense.

So your intention could be,

I am perfect,

Complete and whole.

I am happy,

Healthy and abundant.

I am pure,

I am supported,

I am loved.

Take a few moments just to feel that intention,

Hold it.

Imagine it as if it's already true,

It already exists.

Notice what you feel in your body as you hold this intention.

And then let yourself,

Just let this intention go.

You can let go of any focus on it,

Know that it's held in your heart like a seed that's already been planted.

And return to your breath.

Lengthen your inhales.

Deepen your exhales.

Start to feel a fuller breath moving into your body.

Again,

Without force,

Just welcome it.

Now we'll begin to count down.

Counting 10 breaths.

With each exhale,

Allow yourself to feel a little heavier,

A little more supported,

A little softer.

So as you inhale,

Say to yourself internally,

Inhale 10.

Inhale 10.

Inhale 9.

Exhale 9.

Inhale 8.

Inhale 8.

Moving at your own pace,

Inhale 7.

Exhale 7.

Inhale 6.

Exhale 6.

Inhale 5.

Exhale 5.

Feeling heavier with each breath.

Inhale 4.

Exhale 4.

Inhale 3.

Inhale 2.

Exhale 2.

Inhale 1.

Exhale 1.

Allow your entire body to feel heavy.

Allow your entire body to feel soft.

Feel the subtle sense that in this time,

Your body is recharging.

Your body,

Your mind,

Your energy is refueling.

You could even visualize that space where you feel supported.

Visualize a space that allows you to feel like you're recharging.

We'll take another 10 breaths.

Each inhale,

Imagine every part of you refueling,

Every muscle,

Every bone recharging,

Every thought,

Emotion,

Every cell renewing.

Inhale 10.

Refuel.

Exhale 10.

Let go.

Inhale 9.

Inhale 8.

Exhale 8.

Inhale 7.

Exhale 7.

Inhale 6.

Refuel.

Recharge.

Exhale 6.

Soften and let go.

Inhale 5.

Exhale 5.

Inhale 4.

Exhale 4.

Inhale 3.

Refuel.

Exhale 3.

Inhale 4.

Inhale 5.

Exhale 6.

Inhale 7.

Inhale 8.

Inhale 9.

Exhale 10.

Exhale 1.

Imagine every part of you completely refueled,

Renewed.

We'll begin to shift our attention throughout our entire body.

Bring a loving witness to any sensation you might experience.

And know that you might feel something or you might feel nothing at all.

Just know that whatever you experience is exactly as it should be.

Bringing your awareness to your right foot.

Without moving,

Just become aware of your right big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Relax the sole of your right foot.

The top of your right foot.

The right heel.

The right ankle.

Relax your right shin.

The right calf.

Your right knee.

Relax the top of your right thigh.

The back of your right thigh.

Relax your right hip.

Allow your entire right leg to just rest in its socket.

Bringing your awareness to the left foot.

The left big toe.

Second toe.

Third toe.

Fourth toe.

Pinky toe.

Relax the sole of your left foot.

The left heel.

The top of your left foot.

The left ankle.

Relax your left shin.

The left calf.

The left knee.

The top of the left thigh.

The back of your left thigh.

Relax your left hip.

Let your left leg completely rest in its socket.

Relax the base of your spine.

Relax the pelvic floor.

Relax the glutes.

Relax your sacrum.

Feel your low back completely supported.

Relax your lower back.

Relax your lower belly.

Allow the belly to be soft and round as you breathe.

Invite your organs to work with a little more ease.

Your lungs working effortlessly.

The liver,

The kidneys.

Your digestive system effortless.

Relax your ribs.

Relax the right side of your chest.

The right collarbone.

Relax your right shoulder.

The right upper arm.

Elbow.

Forearm.

Wrist.

Right hand.

Knuckles.

The right thumb.

Pointer finger.

Middle finger.

Ring finger.

Pinky finger.

Relax the left side of your chest.

Left collarbone.

Left shoulder.

Upper arm.

Elbow.

Forearm.

Wrist.

Left hand.

Knuckles.

Left thumb.

Pointer finger.

Middle finger.

Ring finger.

Pinky finger.

Relaxing the heart.

Relax the neck.

Throat.

Relax your jaw.

Your mouth.

Lips.

Tongue.

Relax your ears.

Your cheeks.

Your nose.

Relax your eyes.

Feel your eyes drop back in their sockets.

Relax the brow.

The forehead.

Temples.

The top of your head.

Let go of any effort.

Let go of any simply welcome sensation.

Notice how in this moment you are the observer.

Watching each sensation as it comes and goes.

You might even remind yourself I am right here.

Right now.

In deep rest.

With each breath.

Welcome deep relaxation.

Notice how you are the observer.

Aware of everything that's present.

Feelings.

Thoughts.

Sensations.

Let yourself observe any feelings that might be present here.

It might be the feeling of heaviness.

Or tension.

It could be softness.

Just welcome any feelings you might be noticing.

Allow them to be exactly as they are.

Now begin to bring awareness to opposite feelings.

If you feel heaviness,

Find a sense of lightness.

If you're feeling tension,

Find a sense of ease.

And begin to welcome both opposites in tandem.

Feel heaviness and lightness coexist.

Whatever your feeling might be.

And just observe.

Know that you don't have to analyze.

Just be a loving witness.

You might begin to welcome an emotion that might be present here.

Or it could be something that you've been working with.

Just notice what's been pulling your attention most.

What emotion have you been experiencing most?

Know that you are completely safe.

Your entire being is refueled,

Replenished.

And just begin to notice how you feel that emotion in your body.

And be a loving witness without any judgment.

Notice any sensations or changes that might accompany this feeling or this emotion.

Where does it live in your physical body?

And then bring to your awareness an opposite emotion.

Finding the polar opposite and welcome that feeling into your body.

You might pull up a memory or tune into your imagination to really embody this emotion,

To feel it fully.

Then begin to sense both of these emotions simultaneously.

Notice how each emotion feels in your body.

Where do you hold it?

Just beginning to recognize each feeling.

Be loving awareness.

Notice how you are the observer.

You are aware of everything that's present.

Aware of every emotion.

You might even imagine yourself sitting by a river.

Resting on a rock by the flowing water.

You are the observer of the flow.

As you look down on the river,

See the water as your emotions,

Your thoughts,

Your sensations.

And allow them to flow past you without attaching to any thoughts or emotion.

Just observing.

Allow the breath to continue flowing naturally,

Rhythmically.

Observing each breath just as you observe the river.

Observing each breath as it appears and disappears.

Bring your awareness to the feeling of freedom or joy.

And feel that sensation in your body.

You might bring to mind a memory of someone or something somewhere that invites freedom or joy.

And if you don't have a memory,

You could let yourself imagine.

Notice what that feels like in your body.

The physical sensation of being joyful and free.

Visualize or feel an inner smile coming from your heart.

And if that smile had a sensation of feeling,

What does that feel like?

Then allow that feeling to spread throughout your entire body.

You might even visualize it like liquid light moving through your veins.

Feeling your muscles and bones.

Filling each and every cell.

Filling your mind with the feeling of freedom and joy.

Then begin to let go of any memory,

Any thoughts.

And allow yourself to be right here,

Right now.

Knowing that in this moment,

You can just be.

You might feel spaciousness.

You might feel expansion or connected.

Notice how in every moment,

Your awareness dances from thought to feeling,

Sensation.

Feel aware of everything that is.

Feel a sense of oneness within you.

A sense of oneness with everything around you.

At peace within your own self.

At peace with everything around you.

And stay in this space for as long as you'd like.

Let your awareness dance within the feeling of peace.

And you can choose to end this practice whenever you're ready to.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.

Let your awareness dance within the feeling of peace.