Hello and welcome to Yoga Nidra.
Make yourself comfortable in your bed.
Take a soft pillow below your head.
Cover yourself with a blanket.
Make it as comfortable as possible.
Take some big breath in and out.
Let the day go.
Take a deep breath through your nose and the even deeper breath out of your nose.
Feel where the body touches your bed.
Maybe start with the feet,
The heels.
Notice how heavy they are.
How they can sink into the bed.
And also your lower legs.
Or maybe you enjoy the feeling of getting heavier.
Maybe part of your knees.
The lower part of your upper leg.
And your butt.
Everything is heavy and relaxed.
Maybe you feel part of your lower back.
And the middle back with the ribs and the shoulder blades.
The whole back gets heavy,
Relaxes.
Let tension go.
So your arms,
Maybe the hand,
The wrist.
Sneak into the mat of your belly.
Lower arms.
Elbow.
And the upper arm.
To the shoulder joint.
Let it sink.
Let it get heavy.
And the neck.
Back of your head.
The whole body is relaxed.
Maybe you need to move.
You enjoy the thinking.
Or maybe you enjoy the feeling of getting heavier.
Now also notice the front of your body.
All that skin relaxes too.
Getting soft.
Melting to the lower part.
The breath keeps moving the belly and the chest.
Very calm and soft.
Another deep breath in.
And a long and soft breath out.
Let go.
Relax your skin.
Afterwards,
When you fall asleep,
A fairy will pass by.
This tiny little fairy.
We check on you,
On your dreams.
It will make sure that all your dreams are nice.
And that you feel happy and comfortable with your new dreams.
This tiny fairy with her purple dress.
And these cute little wings.
Full of little sparkles.
Maybe it sits next to your bed.
Or on your bed.
Checking on you.
It follows your breath in and it follows your breath out.
And maybe there is a tiny smile on your face.
And maybe there is even a tiny little smile on your face.
The fairy will know that your dreams are nice.
That you are happy in your dreams.
That you feel safe and comfortable.
With that smile,
The fairy will pass on.
It will fly into the night.
Letting you sleep and recover.
Get a new energy for that new day.
Sleep well.
Sleep well.
