Let's begin this short practice of yoga nidra for deep sleep.
So get comfortable lying in your bed,
Either on your back or on your side.
And adjust your pillow so your head feels fully supported.
Adjust your covers around your body so you feel warm,
Safe and protected.
And once you feel completely comfortable,
Try not to move your body too much during the practice to give your nervous system a chance to completely relax.
And eventually,
At the end of this practice,
To fall into a deep sleep.
Gently close your eyes and begin by taking a deep breath into your nose.
And then a big exhale out of your mouth.
Then take a deep breath in and exhale out with a big sigh.
Take another deep breath and this time squeeze and tighten every part of your body for a count of three.
So tighten your face,
Arms,
Hands,
Legs and feet.
And release.
Again take a deep breath in and tighten every part of your body for a count of three.
And release.
And now just breathe naturally.
And as you do,
Notice that your belly is slowly rising and falling as you take each breath.
In this practice,
We will go to the very edge of sleep together and hover there in a place of complete well-being.
And then as our practice together ends,
You will gently drift off into a deep healing sleep.
Try to maintain a hint of consciousness until the end of the recording.
But if at some point you lose track of my voice or you fall asleep,
There's no need to worry.
Notice that you will hear everything that you need to hear in the deepest parts of yourself.
And know that there is no right or wrong way to practice yoga nidra.
Everyone's journey will be different.
So let's begin by tuning in to the feelings and sensations in your body.
Without judgment,
Just notice how your body feels right now at this moment in time.
Feel the back of your head resting on your pillow.
And begin releasing any tension that you're holding onto in your head.
Feeling any tightness in your temples and softening the skin at the corner of your eyes.
Feel your eyes dropping down and back,
Heavy in their sockets.
And release any tightness that you're holding onto in your jaw.
The whole head is feeling softer and heavier now and sinking down even further into your pillow.
Feel what both of your shoulders are touching the surface of your bed.
And feel them softening and melting.
And notice where your hips,
Your low back,
And your legs are all touching your bed.
Start to release any tension in your hips,
In your low back,
Or in your legs.
Feeling the whole back of the body releasing into the surface that you're lying on.
The whole body feeling peaceful and at ease.
There's nothing to do but follow my voice.
You have permission to completely rest.
Now shift your focus to the space right between your eyebrows to set your intention for your practice.
Ask yourself what you want to manifest most in your life right now.
Is it related to strength,
Confidence,
Healing,
Patience,
Or self-love?
Whatever it is,
Use a short,
Concise statement starting with the words,
I am or I feel as if it is happening now.
Repeat your intentions silently to yourself three times.
Continuing to relax and prepare for sleep.
We will now circulate your consciousness through your body.
And we will be moving quite quickly so your mind doesn't get attached to the thoughts.
So as I mention a body part,
Just notice sensations or energy that you feel there.
Try not to think too hard,
But instead just feel.
Begin by bringing your attention to the space right between the eyebrows,
The base of the throat,
Your right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right index finger,
Right middle finger,
Right fourth finger,
Right small finger.
And now the tips of all the fingers,
The right wrist,
The right elbow,
Right shoulder,
Base of the throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left index finger,
Left middle finger,
Left fourth finger,
Left small finger.
And now the tips of all the fingers,
The left wrist,
Left elbow,
Left shoulder,
Base of the throat,
Center of the chest,
Navel,
Pelvis,
The right hip,
The right knee,
The right ankle,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right small toe.
And now the tips of all the toes,
The right ankle,
The right knee,
Right hip,
Right pelvis,
Left tip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left small toe.
And now the tips of all the toes,
Left ankle,
Left knee,
Left hip,
Left pelvis,
Navel,
Center of the chest,
Base of the throat,
Space between the eyebrows.
Now just rest here at the space between your eyebrows,
Paying attention to all sensation in your body.
So noticing any pulsing,
Vibration,
Or tingling.
Become aware of your whole body.
And now tune into your breath and notice it flowing in and out.
Without changing your breath,
Just be the observer.
So notice the inhalations and the exhalations.
And notice how fast you're breathing or how slow you're breathing.
Observing the rhythm of your breath.
And start to become aware of the feeling of heaviness in your body.
Your whole body feels heavy,
Like you're sinking into your bed.
Your arms feel heavy and your legs feel heavy.
And the whole body feels heavier and heavier.
And now lightness.
Feel the sensation of lightness in your body.
The whole body feeling relaxed and light.
As if you were as light as a feather.
So light as if you weigh nothing at all.
And now feel both light and heavy together.
Without thinking,
Try to feel these opposite sensations of heaviness and lightness dissolving into each other.
And now just observe your body lying on your bed like you're watching a movie on a movie screen.
See yourself lying on your bed,
Your face looking soft and peaceful and your body looking deeply relaxed like you're about to fall into a deep sleep.
And now repeat your intention again,
Silently to yourself three times.
Feeling your intention deep into your subconscious.
And now you're feeling completely calm and open and expansive and right at the edge of sleep.
Empty yourself of all stories,
Thoughts,
Thoughts.
Release any effort to be or do anything.
Just resting in the complete silence in this perfect state of being.
And now take two deep breaths and then give yourself gently over to sleep.
Feel your body heavy and sinking and release any last bit of consciousness letting yourself drift completely off into a deep,
Restful and healing sleep.
