Welcome to this yoga nidra for sleep.
My name is Jenny and I'm going to guide you through this deep relaxation practice.
Yoga nidra can help the body to land and soften so that you can relax and fall asleep easier.
Many of us carry a lot of tension,
Both conscious and unconscious,
Bodily and spiritually.
This yoga nidra focuses on letting go of these so that you can fall asleep.
Make sure that you are perfectly comfortable.
Close your eyes.
And start by noticing your physical body.
How it's positioned against the surface.
How the clothes and blanket feel against the skin.
Notice the temperature.
And notice how it feels in the shoulders.
The jaws.
And forehead.
Notice your thoughts without changing anything.
Just notice them.
Maybe they are happy.
Or sad.
Maybe thoughts that make you stressed.
Just notice and then let them go.
Shift your attention to your breath and notice how the breath feels in the stomach and in the chest.
If the breath is fast or slow,
Deep or shallow.
We will now move the awareness around the body.
When I say a body part,
Put your awareness there and without effort and without putting any values.
Try if you can imagine that all form of active energy leaves that body part.
So that it can soften.
And let the attention rest there until I mention the next body part.
And then move your awareness there.
Start by noticing the thumb on the right hand.
Right thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Palm of the hand.
Back of the hand.
Right forearm.
Right upper arm.
The whole right shoulder.
Right side of the chest.
Waist.
Right hip.
Upper leg.
Lower leg.
Back of foot.
Sole of foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
The entire right leg.
The entire right arm.
And try to imagine that all form of active energy leaves the entire right side of the body.
The whole right side of the body relaxed and soft.
We let go of the right side and put the awareness on the left side.
The thumb on the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Palm of the hand.
Back of the hand.
Left forearm.
Upper arm.
And the entire left shoulder.
The left side of the chest.
Waist.
Left hip.
Left upper leg.
Lower leg.
Back of the foot.
Sole of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And little toe.
Entire left leg.
Entire left arm.
And again,
Imagine that all form of active energy leaves the entire left side of the body.
The whole left side of the body soft and relaxed.
Now move the attention to your pelvic floor.
Lower abdomen.
Navel.
Upper abdomen.
Area around the heart.
Throat.
Chin.
Lips.
Nose.
The area between the eyebrows.
And the top of your head.
Back of the head.
Neck.
Shoulder blades.
Upper back.
Middle of the back.
Lower back.
And tailbone.
The whole body.
Pay attention to the whole body.
The whole body is soft and relaxed.
The whole body is soft and relaxed.
The whole body is soft and relaxed.
The whole body is soft and relaxed.
The whole body is soft and relaxed.
Put your attention to the breath and just observe it for a while.
Notice if the breath is deep or shallow,
Fast or slow.
If the breath feels most in the stomach or in the chest,
Continue like this.
Or if you want,
You can now count down your breath.
Start at 33 and count down on each exhalation.
So the next time you exhale,
Think 33.
Exhale and think 32.
Next exhale,
Think 31.
And so on at your own pace.
Should you lose count or get down to zero,
Just start again at 33.
.
.
.
.
.
.
.
Go on for a while and count down your breaths.
If you lose count or get down to zero,
Just start again at 33.
.
.
We let go of counting the breath.
Try and imagine that you are getting really heavy.
That gravity is causing your body to sink down towards the bed and then further down towards the center of the earth.
You are heavy and relaxed.
Maybe you get a feeling of being one with the earth.
Maybe you feel how the earth holds you and gives you a sense of security.
Rest in the heavy security for a while.
And see if you can notice all the parts of the body that rests against the ground or the bed.
The heels.
Calves.
Thighs.
Buttocks.
Back.
Shoulders.
Neck.
Chest.
Chest.
Chest.
Chest.
And see if you can notice the space between the body and the bed.
The area between the bed and the knee creases.
The space between the bed and your back.
And all the parts that don't rest heavily against the bed.
And then imagine that you are light.
That your whole body is floating just above the bed.
And effortlessly you float just above the bed.
And let the whole body then becomes heavy again and wants to sink down to the ground.
And then light.
So light that the body seems to lighten from the bed.
And then gets heavier again and sinks down to the center of the earth.
And again the body lightens and feels feather light.
And then becomes heavier and sinks down to the ground.
And further down towards the center of the earth.
Relaxed.
Heavy.
And soft.
Now land in the dark behind your closed eyelids.
Maybe pictures appear.
Maybe patterns.
Maybe colors.
Maybe it's just dark.
And maybe a sense of feeling of coming home.
It doesn't matter what you see.
Just try for a while and see if anything comes up.
And if you haven't fallen asleep yet,
I hope you'll fall asleep really,
Really soon.
Sleep well.
