Good evening.
Welcome to this specially curated Yoga Nidra practice for your sleep comfort.
Please note that once the practice has completed,
The music will continue uninterrupted for eight hours.
If you aren't tired enough,
Once the practice is complete,
You could return to the beginning and listen to the words a second time.
Before we begin,
Ensure that you've set yourself up to fall asleep with ease and stay asleep throughout the night.
This is a good time to check the temperature of your room.
Is it cool enough?
Have you closed blinds or curtains and turned off notifications so you won't be interrupted?
All lighting and get cozy in your bed.
Snuggle in until you're feeling cocooned in comfort.
As you're settling in for the night,
You might remind yourself that your body knows how to relax.
Your body wants to sink into deep sleep so that it can repair and restore from the day.
This practice can help you slow down and let go so that you may fall into a deep and peaceful sleep.
Let's begin now by closing down the eyes and allowing a deep breath in through your nose and out through your mouth.
Very nice.
And now,
Use your breath to systematically release tension throughout your body.
On your next inhale,
Breathe in deeply through your nose and begin to tense your feet and curl your toes.
And then,
On the exhale,
Slowly release the tension you've created.
On your next inhale,
Curl your toes and tense your feet.
Then exhale,
Slowly releasing the tension.
Inhale deeply,
Tensing your calf muscles,
Your knees and thighs.
Exhale and slowly let it go.
Inhale,
Intentionally create tightness in your abdomen and chest.
Slowly release your breath while simultaneously softening your torso.
Inhale deeply,
Making a fist with both hands and tighten the length of each arm.
Exhale,
Letting your arms,
Hands and fingers become loose and limp.
Inhale deeply through your nose,
Tensing your shoulders.
Exhale and let them soften.
Inhale deeply and scrunch your face,
Tightening every teeny,
Tiny muscle.
Exhale and let.
.
.
Continue to breathe in deeply,
Consciously letting go.
Of any residual tension with every exhale.
Let each breath bring you one step closer to the deep and restful sleep that you deserve.
Continue to allow your body to sink into stillness.
And as you do,
Could you allow a moment of gratitude for your day?
Could you think of something that happened today?
That you are grateful for?
Perhaps someone did something nice for you.
You might give thanks for having clean water or for being able to enjoy a comfortable and warm bed each night.
Whatever it is for you,
Acknowledge it to yourself now.
Could you place awareness onto your body now?
Feel the weight of your body on the surface beneath you.
Feel your body sinking deeper into your mattress.
And as you do,
Follow my guidance on a rotation of consciousness,
Allowing your awareness to fall seamlessly from one body part to the next.
If your mind wanders,
Simply notice and return to my voice.
Let my voice be your anchor.
We'll begin with the crown of your head.
The crown of your head.
Down to your right ear.
Over to your left ear.
The space in between your eyebrows.
Cheekbone.
The right eye.
Over to your left eyebrow.
Temple.
Cheekbone.
To the bridge of your nose.
Down to your right nostril.
Left nostril.
To the space in between your lips.
Upper teeth and gums.
Lower teeth and gums.
Inside your right cheek.
Inside your left cheek.
Lower jaw.
Down both sides of your neck.
Throat center.
Right collarbone.
Shoulder.
Wrist.
Back of your right hand.
Right hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
All five fingers on your right hand.
To the space in between each finger.
Palm of your hand.
Inside the wrist.
Inside the elbow.
Armpit.
Over to your left collarbone.
Upper arm.
Wrist.
Left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
All five fingers on your right hand.
On your left hand.
To the space in between each finger.
Palm of your left hand.
Inside the wrist.
Inside the elbow.
Armpit.
Heart center.
Heart center.
Both sides of your chest.
Right and left.
Down to each ribcage.
Right and left.
To the space in between the ribcages.
Down to navel center.
Down to pubic bone.
Over to your right hip.
Top of the thigh.
Kneecap.
Shin.
Ankle.
Top of your right foot.
Right big toe.
Second toe.
Third.
Fourth.
Fifth toe.
All five toes.
To the space in between each toe.
Sole of your right foot.
Heel.
Back of your knee.
Right glute.
Around to the front of your right hip.
Swing now to your left hip.
Top of your thigh.
Kneecap.
Shin.
Top of your left foot.
Left big toe.
Second toe.
Third.
Fourth.
Fifth toe.
All five toes on your left hip.
Left foot.
To the space in between each toe.
Sole of your foot.
Heel.
Back of your knee.
Up to your lower back.
Middle back.
Right shoulder blade.
Left shoulder blade.
Base of your neck.
Back of your head.
Up to the crown of your head.
And now,
Could you let awareness fall onto the front body.
Front body.
From the crown of your head to the tips of your toes.
Front body.
Now awareness moving to the right side body.
Right side body.
From the crown of your head all the way down to each toe.
Right side body.
Awareness moving over to your left side body.
Left side body.
From the crown of your head down to each toe.
Moving to your back body.
All of your awareness on your back body.
Starting at the crown of your head.
Down your spine.
Past your glutes.
Down the backs of both legs.
All the way down to the bottoms of each foot.
Your entire back body.
Let your awareness fall now onto your entire body.
Back.
Right.
Inside.
Outside.
Awareness onto your entire body.
All of your body in deep relaxation.
Gently remind yourself there's nothing else you need to be doing.
There's nothing you need to think about.
There's nowhere else to be.
You are in the right place.
You are here now.
Now allow your awareness to fall back onto your breath.
Your breath breathing your body.
On your next breath.
Introduce a count down from 99.
Simply count each breath.
If you lose your count,
Return once more to 99.
Silently count 99.
Continue to count on until you drift into sleep.
Sweet dreams,
Dear one.
