Yoga Nidra: Fall Asleep With Ease (With Music)

Hi,

I'm Lynette and I welcome you to this practice of Yoga Nidra.

Today's practice is all about a good night's sleep.

Even though you can do this practice whenever you need a little extra rest,

Any time in your day,

It is a practice that is meant to guide you into a deep sleep.

So I invite you now to get really comfortable,

Whatever that looks like for you.

If you are getting ready for bed,

Make sure that you have done everything you need to do so that if you drift off into sleep for the night,

You don't have to worry about a thing.

Remember to support your body however you need to.

We do this so we have the feeling of being held.

If we support our own physical body,

We can drop down and relax into the space beneath us.

We can let go of our day.

We can let go of whatever is on our mind.

We can just for a moment feel like we are held,

We are supported,

We are cared for.

So you get to do this for yourself.

You get to create this little nest for yourself.

Note a beautiful thing that we can do this for ourselves.

If you need anything under the knees,

Always place a pillow under the knees.

You can cover your eyes with something soft and light.

You can turn out your light and then I invite you just to scan the body up and down.

If you could make yourself 1% more comfortable,

What would you do to care for yourself?

You can do that now.

And once you feel settled,

Take a few deep breaths,

Inhaling as much as you can and exhaling maybe through the mouth,

Letting it go.

And feel how your body unclenches with each exhalation as you drop down into your dream space.

I will not wake you up at the end so that if you are sleeping,

You can carry on.

So with each exhale that occurs,

Feel the body unclenching even more.

Release the grip of the fingers.

Open your jaw and relax your eyes,

The muscles around the eyes.

Allow your belly to soften.

What happens when you release the holding in your belly?

Maybe your breath deepens even more.

Sinking down,

Sinking down more and more as you exhale.

And I invite you to take a few moments to roll a samkalpa around in your head.

Just allow whatever arises to arise.

There's anything that you're working through right now or on the other side,

If there's anything you're so grateful for right now,

You can honor that.

Maybe you'd like to send out a prayer before bed,

But you will come up with a statement that begins with I am.

And whatever first comes up without analyzing it too much,

If it feels right,

Let that be it tonight.

And it may change every time you do this practice.

And if you don't know what to say,

You might simply say,

I am grateful for my life.

Or I am grateful for this day.

Repeat your statement to yourself at least three times and just feel the echo of these words throughout your whole body as you say them to yourself.

And let the words drift away.

Trust that these words are being heard and worked out as they should be for your highest good and for the highest good of all.

And continue to relax your whole body.

Your whole body is sinking down into the space beneath you.

Just follow the sound of my voice relaxing each body part as it is mentioned.

Just bringing your awareness to your right hand,

The palm of the hand,

The back of the hand,

And all four fingers and your thumb,

Relaxing the whole right hand,

Your right wrist,

Right elbow,

Right shoulder,

And the whole right arm and hand together.

And your awareness travels to the left hand,

The palm of the hand,

The back of the hand,

And all four fingers and thumb together.

The whole left hand and the left wrist,

Left elbow,

Left shoulder,

And your whole left arm and hand together.

And then both arms and hands together.

And your awareness travels to your right foot,

The sole of the foot,

The top of the foot,

And all five toes together.

And the whole foot on the right side.

And the right ankle,

The right knee,

And the back of the knee,

And the right hip,

And the whole right leg and foot together.

Awareness moves to the left foot,

The sole of the left foot,

And the top of the foot.

And all five toes together on the left foot,

The whole left foot.

And the left ankle,

And the left knee and the back of the knee.

And the left hip,

And the whole left leg and foot together.

The whole left leg and foot.

And then relaxing both legs and both feet all together.

Both legs and feet together.

Bringing your arms and your legs together.

Arms and legs together.

Bringing your awareness to your belly,

Your navel,

Your lower belly and upper belly.

The whole area softening and relaxing.

Awareness moves to the right side of the chest,

And the left side of the chest,

And both right and left side together.

The right lung,

And the left lung,

Both lungs together.

The belly and chest all together.

The right shoulder blade and the left shoulder blade.

And both shoulder blades together.

Moving up to the neck and the front of the throat,

And the back of the throat and the back of the neck.

And your whole neck and throat together.

Your tongue.

Your teeth.

Your lips.

Your whole mouth all together.

Your right eye.

Your left eye.

And both eyes together.

Your forehead.

The top of your head.

And the back of your head.

And your whole head and face together.

Relax your whole head and face together.

Relax your whole body.

Relax your whole body.

And as you continue to relax your whole body,

Simply watch your body breathing.

Watch your body breathing.

Belly rising.

Belly falling.

Chest rising.

Chest falling.

As you breathe in,

You feel this expansion out,

Out and around your body.

And as you exhale,

You feel the softening back into the center of your body.

Inhale,

Breath expands.

Energy expands,

Surrounds you,

Surrounds your whole body.

And as you exhale,

Softening back into the center line of the body.

Inhale out,

Out.

Exhale soften.

In.

And breathing like this.

Eleven more times,

Counting backwards as you inhale and exhale.

Stop counting and go back to watching your body breathing.

In and out.

In and out.

As you continue to breathe,

You feel your whole body floating in space.

No thing,

Nowhere,

No time.

Floating in space.

Always anchored to your breath.

Always anchored to your constant and steady inhale and exhale.

Floating in this space of no time.

You are resting here as layers of tension from your day melt away.

Your whole body feels lighter and lighter,

Floating in this space.

Where anything is possible.

Where you travel to the places that you've always wanted to go to.

Your dreams carrying you along.

Anchored by your breath.

Floating in space.

Traveling wherever it is that your heart desires.

Supported.

Always supported by unconditional love.

Holding you up.

Guided by your highest consciousness.

Guided by your own wisdom.

Floating in space.

Traveling towards your dreams.

But always anchored and safe.

Rest here in this feeling of support,

Of love,

Of wisdom.

Always connected to your breath.

All night long.

All day long.

Connected.

Supported.

Loved.

Always remember,

You are loved.

Always.

Loved.

Always.

Loved.

Always.

Loved.

You