Welcome to this time for yourself,
A moment to fully unwind and reconnect with your inner peace.
Yoga Nidra is a journey of deep relaxation and gentle awareness offering you a pathway to release tension and restore calm in both body and mind.
As we begin,
Know that there is no need to try or force anything,
Simply follow my voice and allow yourself to settle into comfort,
Leaving behind the cares of the day.
This is your space to rest,
Recharge and welcome a tranquil night's sleep.
Thank you for being here,
Let's begin.
Find a comfortable position,
Lying on your back.
Allow your legs to relax and gently fall apart,
Your arms resting beside you,
Palms facing up.
Close your eyes and take a deep breath in,
Filling your lungs completely.
Exhale slowly,
Releasing any tension in your body.
Bring your awareness to your natural breath,
Notice its rhythm,
The gentle rise and fall of your belly.
Breathe deeply through your nose,
Inhale and exhale.
With each exhale,
Feel yourself sinking deeper into the surface below.
Let go of any remaining tension and allow yourself to feel completely at ease.
Mentally set a simple intention for this meditation,
I'm ready for deep rest and sleep.
Repeat this intention silently three times,
Letting it settle into your mind and body.
I'm ready for deep rest and sleep.
We'll now begin a slow and gentle body scan,
Bringing attention to each part of the body without trying to change anything.
Slowly observe.
Begin by bringing your attention to your right hand,
Sensing each finger one at a time,
Thumb,
Index,
Middle,
Ring and pinky.
Feel the whole right hand and let it relax.
Move up to the right wrist,
Forearm,
Elbow,
Upper arm and shoulder.
Let the entire right arm release and relax.
Now bring your awareness to the left hand,
Moving through each finger,
Thumb,
Index,
Middle,
Ring and pinky and let it relax.
And up to the wrist,
Forearm,
Elbow,
Upper arm and shoulder.
Let the whole left arm feel heavy and completely relaxed.
Now move your awareness to your feet,
Start with your toes,
Moving up to the ankles,
Calves,
Knees,
Thighs and hips.
Allow both legs to feel heavy.
Do this gentle scan,
Moving through the torso,
Relaxing every area with the exhale.
Your back,
Neck,
Head and face.
Pay special attention to the face,
Allow the muscles around your jaw,
Eyes and forehead to soften.
Breathe deeply through your nose,
Inhale and exhale.
Pay special attention to your breath once more.
Begin a gentle count with each inhale and exhale,
Counting backward from ten.
Inhale and mentally say ten.
Exhale ten.
Inhale nine.
Exhale nine.
Inhale eight.
Exhale eight.
Inhale seven.
Exhale seven.
Inhale six.
Exhale six.
Now do it yourself.
Breathe and count every inhale and exhale.
Allow yourself to drift deeper into this calming space,
Releasing any lingering thoughts or worries.
Let the sensations guide you toward even deeper relaxation.
