Hello dear one,
This is Tess welcoming you to a sanctuary of calm.
Here you will receive my guidance and support to fall into a deep nourishing sleep following a practice based on yoga nidra.
With the guidance of my voice you'll be guided to soften the edges of your world,
To relax mentally,
Relax physically and dissolve into the force of deep nourishing sleep.
Create conditions for your utmost comfort and settle yourself into your cosy cocoon and prepare to glide effortlessly into the transformative healing power of sleep.
Knowing that you may willingly,
Confidently and safely detach yourself from the events of the day.
In this moment,
In the temple of your miracle senses,
You begin.
Allow my voice to guide as you journey deeper and deeper into a blissful soothing sleep with the gentle caress of the ambient sounds of the ocean softly lapping at your shore.
Now take a deep conscious breath through your nose and as you do so,
Feel the gentle rise of your abdomen as you invite relaxation into your body.
And then with an extended exhale through your mouth,
Feel your belly button sink towards your spine as you release stress and tension from the body.
With a sigh and again,
Deep inhalation through the nose,
Inviting the sense of calm and ease and release slowly through the mouth.
With a sigh,
The activities of the day have ended and sleep begins to come to you with grace and ease.
Your mind softens,
The whole body softens and it sinks restfully into your nest,
Allowing the earth to carry you deeper and deeper into a place in which you may rest.
And now settle into a natural breathing rhythm and grant yourself permission to sink into slumber.
If any external sounds surface,
Just notice them without labeling or judging them as good or bad.
Know that your mind has the ability to tune them up.
If any thoughts bubble to the surface,
Events of the day or concerns of tomorrow,
Just return your focus to the anchor of your breath and the guidance of my voice.
Now imagine,
If you can,
The environment that you are in this very moment.
What is above where you are positioned?
What is below?
What lies to the left and to the right?
Now see yourself as if you are standing looking over your resting body.
Look at how constantly you are positioned in your nest,
Your place of rest and safety.
Become aware of the physical existence of your body,
Lying in its resting position and see how effortlessly your breath flows in and out of your body.
I will now guide you on a journey in which you rotate focus to various parts of your body.
You will notice the area,
Feel the area and intentionally relax the area mentioned.
Begin by placing your attention on the soles of your feet to fine-tune your focus.
Imagine shining a softly glowing light directly on that area.
Place your attention specifically on the bottoms of your feet and sense whatever it is in contact with.
Become aware of any sensations at that point of contact.
Now direct that light to the top of both your feet.
Take it to your toes.
Feel them soften and relax.
To your ankles,
Your shins,
Your calves.
Relax.
Take it to your knees,
Your thighs and your hips.
Relax.
Now inhale deeply through your nose and release with an extended exhale through your mouth and allow waves and waves of calm to wash through you.
Your entire lower half of your body is now illuminated by the soft,
Gentle light.
Deeply relax.
Feel your body sinking deeper and deeper into your nest.
Softly,
Gently.
Your lower part of your body relaxes completely.
As you feel the sense of allowing,
As you return to a natural flow of breath,
Feel the gentle rise of your abdomen and feel it relax as you exhale.
Now take this warm light of ease and grace to your upper abdomen.
Feel it flow into your stomach,
Your chest and into your underarms.
It pours through effortlessly.
Imagine the soothing glow expanding to include your shoulders.
It flows down to your arms,
Your hands,
The top of your head,
The palm of your hands and to all of your fingers.
Notice the area,
Feel the area and relax the area.
Your abdomen,
Torso,
Shoulders,
Arms,
Hands and fingers are now completely and deeply relaxed.
Now imagine the soft,
Warm glow of this light focused on your back.
Feel how your back sinks deeply into the folds of your nest.
Now inhale deeply through your nose and release with an extended sigh.
Expanding,
Softening,
Trusting.
Feel the glow of this light.
Take your attention up to your neck,
To your throat,
Jaw.
Feel it flood into your mouth,
Going within,
To your tongue,
Your lips.
Relax,
Take it to your nose,
Your ears and feel it pool into your eyes.
Feel your eyelids softening and all the muscles surrounding.
Relax your eyes from the world of looking as you allow an interval of vision to awaken.
As you continue to breathe gently and rhythmically,
Focus your perception to relaxing the muscles of your neck,
Your throat,
Your jaw,
Your tongue,
Lips,
Nose,
Eye,
Forehead,
Your whole face.
Notice the area,
Feel the area,
Relax.
Take it to the top of your head,
To the back of your head,
Inviting a sense of calm,
Of safety,
Of peace.
Now gently expand your weight over the warm soothing glow and move it from your head,
Down your neck,
To your chest.
Allow it to gently flow all through your being.
Relaxing,
Soothing,
Allowing you into a gentle smile.
It flows through your waist,
Your lower abdomen,
You feel it pouring into your thighs,
Your knee,
Your calves and your shins.
It flows into your feet,
The upper and lower parts of both feet and into all of your toes,
All parts of you.
Gently breathe,
Relax,
You are whole,
You are loved.
And you rest in this knowing,
These waves and waves of relaxation.
Imagine now that you are looking down at your own body,
In this deeply,
Deeply relaxed state.
See yourself illuminated in all areas,
That warm soothing light of your loving attention.
Now dim that glowing green light,
Soften it even more and as you feel it softening,
Softening and softening,
Sleep comes to you.
Now this quiet,
Clear breath,
Smooth and rhythmic,
Sleep now dear one,
Rest deeply.
