Welcome to this Yoga Nidra for deep sleep.
Yoga Nidra or yogic sleep is a state of conscious,
Effortless rest where the body sleeps and the awareness gently remains.
So first,
I would like to ask you to find a comfortable position lying down,
Preferably on your back.
Let your legs fall open naturally and have your feet relaxed.
Rest your arms slightly away from your body with your palms facing upwards and have your fingers soft.
If you need to adjust,
Do so now.
Once you are settled,
Allow the body to be completely still.
Now gently close your eyes.
There is nothing you need to do.
Nothing to fix.
Nothing to achieve.
Simply allow yourself to be guided.
Take a slow,
Deep breath in through your nose.
And a long breath out through the mouth.
Again,
Breathing in.
And breathing out,
Releasing the day.
Feel the surface beneath you supporting the full weight of your body.
Let the ground carry you.
From this moment on,
Give yourself permission to rest deeply.
Now gently bring to mind a short,
Simple intention.
A sankalpa.
A phrase that reflects rest,
Peace or deep sleep.
It could be something like,
I am safe and at peace.
I am safe and at peace.
I sleep deeply and wake restored.
I sleep deeply and wake restored.
My body knows how to rest.
My body knows how to rest.
Choose one sentence that feels true for you.
And repeat it silently to yourself three times.
With calm certainty.
And now let it go.
Bring your attention to the natural rhythm of your breath.
No need to change it.
Simply notice the breath flowing in and flowing out.
Feel the gentle rise of your belly as you inhale.
And the soft fall of your belly as you are exhaling.
And with every out-breath,
Imagine you are sinking deeper into the surface beneath you.
As if gravity is gently drawing you down into rest.
Breath by breath.
Relax.
Drifting.
Softening.
Letting go.
We now begin a detailed journey through the body.
Awareness moves like a warm gentle light.
Simply follow my voice without effort.
Bring your awareness to your right hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the right hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Side of the ribcage.
And feel the entire right arm heavy.
Relaxed.
At ease.
Now move your awareness to the left hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Palm of the left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Side of the ribcage.
The entire left arm.
Soft,
Warm and heavy.
Now bring your awareness to the top of the head.
Let your scalp soften.
Bring your awareness to your forehead.
Smooth and wide.
To your eyebrows.
Imagine them relaxed.
Focus now on the space between your eyebrows.
And let your eyes rest deeply in their sockets.
Soften both of your cheeks.
And clench your jaw.
And have your tongue resting gently in your mouth.
Part your lips slightly.
Focus on your right ear.
Your left ear.
Your inner ears.
Focus on your brain and let your brain rest.
Feel your whole head becoming heavy,
Quiet and still.
Now bring your awareness to your throat.
Open and relaxed.
Bring your awareness to your right collarbone.
Left collarbone.
Your chest.
Your heart center.
And feel the gentle rhythm of life right here.
Bring your awareness to your upper back.
Your middle back.
And your lower back.
Imagine your entire spine is being supported.
Release any effort there.
Bring your awareness to your belly.
And imagine it being really soft.
Imagine all your organs are resting right now.
Bring your awareness to your lower abdomen.
Your pelvis.
And feel the torso rise and fall with each breath.
Slow and calm.
Now bring your awareness to your right leg.
Your right hip.
Hip.
Thigh.
Knee.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
All toes on the right foot.
And imagine the entire right leg being heavy and relaxed.
Now move over to the left leg.
Left hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
All toes of the left foot.
Relax.
And your entire left leg is deeply at rest.
And now sense your entire body as one field of sensation.
From the crown of your head to the tips of the toes.
Feel your body breathing.
Your body resting.
Your body is asleep.
Your mind is quiet.
You are safe.
Now begin to notice the sensation of heaviness in your body.
As if you're gently sinking into the earth.
Feeling heavy.
Dense.
Grounded.
And now gently sense lightness.
As if your body is floating.
Weightless.
Light.
Spacious.
Effortless.
And move slowly between heaviness and lightness.
And then allow both sensations to dissolve into deep stillness.
Now imagine you are lying in a peaceful,
Safe place at night.
The air is calm.
The temperature is perfect.
Perhaps you see a dark sky filled with stars.
Or you feel the gentle rhythm of waves.
Or you rest in complete darkness and silence.
There is nothing to watch.
Nothing to listen for.
Just drifting.
Floating.
Sleeping.
Now gently recall your sankalpa.
And repeat it silently three times.
Feel it settling into the deepest layers of your being.
And you no longer need to listen to the sound of my voice.
Allow the breath to fade into the background.
Allow the mind to dissolve.
If sleep comes,
Let it come naturally.
If awareness remains,
Rest quietly.
You are held.
You are safe.
You are at peace.
Good night.
