Hi,
I'm Pip Roberts.
And this yoga nidra meditation is for the very unambitious practice.
Of drifting off to sleep.
You do not need to complete this practice.
In fact,
If you're listening to this and you're asleep within five minutes.
You've absolutely smashed it.
Right now,
We're just seeing what happens when you stop trying to manage everything for a little while.
So get yourself comfortable.
Perhaps on your bed,
Perhaps under a blanket or a duvet.
Maybe you've already built the most comfortable spot to sleep in.
If so excellent work.
The next 30 seconds.
We're going to take a moment to wiggle around,
To shuffle.
Maybe it's fidget.
Adjust ourselves and get all of the very necessary faffing out of the way.
And when you do arrive somewhere that feels comfortable enough.
Allow your eyes to close.
Nothing dramatic,
Just a little turning away from the day.
Less input,
Less doing.
Less outside world.
And a little more you.
Notice where your body's being held.
What's beneath you.
Under your head.
Covering you.
You don't need to hold yourself up anymore.
And perhaps for the first time today.
There's nothing required from you.
Nowhere to get to.
Nothing to answer.
No decisions to make.
We might begin to notice our breath.
Not changing it or improving it or optimising it.
A really simple and genuine noticing.
Breathing in.
Perhaps with each exhale we imagine ourselves becoming a tiny little bit heavier.
A little softer.
And a little more subtle.
No rush.
No hurry.
A soft and slow settling of yourself.
Bringing your awareness to forehead.
Seeing if you can smooth it out a little.
As though the crinkles are being a little ironed out.
Piece is shrinking just a little.
We might find a space between the eyebrows that softens.
Widens.
Invite the eyeballs to rest back into their sockets.
The laughter lines around your eyes ease out.
Jaw and clenches.
And the tongue relaxes.
Nothing to hold or grip onto here.
The neck softens,
The shoulders soften away from the ears.
The whole length of both arms finds a little more heaviness.
Your palms widen a little.
And the fingers uncurl.
You don't need to hold anything right now.
Awareness moves to your chest.
It's your heart that's worked so hard today.
Perhaps there's a little mental thank you to it.
And then it rests into its own rhythm.
You don't need to manage it or supervise it.
And you feel into your belly.
Rising.
And then the fall that follows.
A soft tide of your breath moving through.
The body is starting to head into one of its most miraculous of all of its activities.
Deep restoration.
A night shift of tiny and massive magic miracles start to unfold within you.
Cells repair and systems recalibrate as this almost too good to be true housekeeping team gets to work inside you for you.
You don't need to help.
You don't need to do.
Trust that your body has got you.
Find awareness to the hips.
And again,
Allowing a little more heaviness.
The legs.
The knees.
Tops.
The arches of the feet.
Toes.
Or find a little more softness.
And grab a touch.
And find themselves becoming heavier.
Warmer,
Softer.
Was settled.
As though the edges of you were becoming less defined whilst not disappearing.
It's starting to melt a little into comfort.
The whole body.
Continues to get a little heavier with each exhale.
A little softer with each exhale.
And if thoughts arrive,
Which they probably will,
That's okay.
Allow it to pass on.
Off it goes.
And if another arrives,
Off that goes too.
Allowing thoughts to pass.
And returning to this sense of being supported.
And how.
I'm going to invite you to drift.
Softened.
Perhaps surrender to sleep.
And even if sleep isn't here yet.
That's okay too.
Rest is still happening.
The body knows the way.
Allow yourself to be helped.
Inviting you to drift.
Good night,
Pap.
Sleep well.
