Good evening and welcome to this yoga nidra that will help you fall asleep fast and ensure you get a deep and restorative night's sleep.
Begin by turning your lights down and getting yourself into bed.
Once you have arrived in bed,
Take a breath in and as you exhale,
Exhale all your energy,
Thoughts and feelings from the day out with a sigh.
Feel free to make noise.
And again,
Breathe in and exhale all your energy from the day out with a sigh.
And now making your body comfortable.
Whether that be on your back in shavasana or any other position,
Take some time in this process and allow yourself to find the most comfortable position where you can arrive at a point of complete stillness.
And now just allowing the eyes to softly close and let your awareness move to the face.
Start to relax the forehead.
Open the eyes and the cheeks.
Loosen the jaw.
Relax the tongue.
And just allow that softness from the face to travel down into the throat,
Into the chest.
The arms.
Softness to the torso.
Pelvis and the legs.
And now just noticing the contact points between the body and the bed.
Noticing your head on the pillow.
Your shoulders and the bed.
Your back and the bed.
Your arms and the bed.
Your legs and the bed.
The whole body and the bed.
Now allowing the power of the mind to influence your experience.
By repeating this resolve or intention three times in your mind.
As I sleep deeply,
My body and mind renews and restores.
As I sleep deeply,
My body and mind renews and restores.
As I sleep deeply,
My body and mind renews and restores.
Now allowing yourself to become even more relaxed.
Even more comfortable.
Even more sleepy.
Now to help the body relax even further into this restful state of sleep.
We will rotate the consciousness around the body.
As I name various body parts,
Just rest your awareness there.
No need to move.
No need to pass judgment.
Just allow your mind to stay with a sense of momentum as we move from body part to body part.
Starting to feel a wave of heaviness in the right hand.
The right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm of the hand.
Back of the hand.
The right wrist.
Lower arm.
Elbow.
Upper arm.
The right shoulder.
Right armpit.
The right side of the ribs.
The right side of the waist.
The right hip.
Right thigh.
Right knee.
Chin.
Ankle.
And the whole of the right foot.
The top of the foot.
Soul of the foot.
All five toes.
The right big toe.
Second toe.
Third.
Fourth.
And fifth toe.
The whole of the right foot.
The ankle.
Knee.
Hip.
Pervic bone.
Navel.
And the center of the chest.
Sensing that wave of heaviness in the left hand.
The left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
The left wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Left left armpit.
Left side of the ribs.
Left side of the waist.
Left hip.
Thigh.
Knee.
Shin.
Ankle.
And the whole of the left foot.
Top of the foot.
Sole of the foot.
All five toes.
Left big toe.
Second toe.
Third.
Fourth.
And fifth toe.
The whole of the left foot.
The ankle.
The knee.
Hip.
Pubic bone.
Navel.
And the center of the chest.
Using that wave of heaviness in the crown of the head.
The forehead.
The right eyebrow.
Left eyebrow.
The center of the eyebrows.
The right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
The nose.
Tip of the nose.
Upper lip.
Lower lip.
The tongue.
The teeth.
Jaw.
Chin.
And the throat.
That wave of heaviness in the back of the head.
The back of the neck.
The right shoulder blade.
Left shoulder blade.
The upper back.
Middle back.
Lower back.
The entire length of the spine.
Wave of heaviness in the right buttock.
Back of the right thigh.
Back of the knee.
Calf muscle.
And the heel.
The back of the right knee.
The right buttock.
And the sacrum.
The left buttock.
Back of the left thigh.
Back of the knee.
Calf muscle.
And the heel.
The back of the left knee.
Left buttock.
And the sacrum.
Just sensing that heaviness now in the whole right arm.
Heaviness in the whole left arm.
And now both arms together.
Sensing that heaviness in the whole right leg.
Heaviness in the whole left leg.
And both legs together.
Now sensing that heaviness in the whole right side of the body.
The whole left side of the body.
The whole front side of the body.
And the whole back side of the body.
Now just sensing that heaviness in the entire body.
The entire body.
The entire body resting in bed.
Notice now how relaxed you have allowed yourself to become.
Notice how soft you have allowed your body to become.
Notice how rested you feel as you sleep.
Notice how no effort is required to relax and allow the body to restore itself as it sleeps.
As I sleep deeply,
My body and mind renews and restores.
As I sleep deeply,
My body and mind renews and restores.
As I sleep deeply,
My body and mind renews and restores.
Sleep well.
