Welcome to this Yoga Nidra practice created specifically for shift workers whose sleep time may fall at any time during the 24 hour day.
In the sanctuary of this practice,
We will embark on a journey of profound relaxation and inner healing,
Releasing stress and worries from the day so that you can have a deep restful sleep.
During this practice,
It's okay to fall asleep.
You will still experience the benefits of Yoga Nidra while you sleep because consciousness is still functioning at a deeper level of awareness.
Yoga Nidra,
Often referred to as Yogic Sleep,
Is a guided meditation that leads you to a state between wakefulness and sleep.
It is the systematic method of inducing complete physical,
Mental and emotional relaxation while maintaining a heightened state of awareness.
As you lie comfortably in a relaxed posture,
You will follow the guidance provided,
Allowing your consciousness to journey through various stages of deep relaxation.
In this session,
We will use the power of Yoga Nidra to release the events of your shift like a storm passing through,
Leaving behind a clear sky of tranquility.
We will explore the symbolism of storms and the transformative journey from challenging moments to a brighter,
More positive perspective.
As we navigate through the body scan and visualization,
We will integrate the calming essence of lavender oil,
Creating a sensory experience to enhance relaxation.
The intention is to release the burdens of your shift,
Fostering a sense of renewal and allowing you to transition from the demands of your work into a space of inner peace,
Relaxation and rejuvenation.
Let's begin.
Please find a comfortable position,
Lay down and gently close your eyes.
Let the journey of this session guide you into a state of profound,
Well-deserved rest.
You may also use pillows and blankets to help make you more comfortable as we journey into a restful slumber.
It's time to release the stormy weather and embrace the serenity of clear skies within as we move from the challenges of your shift towards a space filled with peace,
Joy and positive transformation.
Place your arms by your sides with your palms facing up and your feet comfortably apart.
Take a few deep breaths and as you exhale,
Relax.
Let go of any tension in your body and allow yourself to arrive fully in this present moment.
Begin by bringing awareness to your breath.
Inhale deeply through your nose,
Filling your lungs.
Count to five.
Pause for three seconds and exhale fully through your mouth,
Counting to seven,
Releasing any pressure from your muscles.
Inhale deeply,
Counting to five.
Pause for three seconds and exhale through your mouth,
Counting to seven.
One more time,
Inhale deeply,
Pause and exhale fully through your mouth,
Allowing your whole being to weigh heavier into the surface beneath you.
From the top of your head,
Go down to the soles of your feet,
Feeling the stillness and relaxation within you.
Gently come back to your normal breathing and let your breath flow naturally.
Feel your entire body enter into a deep state of tranquility.
Your mind is still and your heart space is filled with peace.
Take a moment to express gratitude for the work you do and the impact you have on your community,
Your family and loved ones.
Acknowledge the importance of your role in maintaining safety,
Helping and caring for others.
As you inhale,
Invite a sense of gratitude into your heart.
As you exhale,
Release any lingering tension or frustration you may have felt during your shift.
Now imagine a dropper filled with lavender oil floating above your body.
Bring your attention to your toes and place a gentle drop of lavender oil on your left foot,
Then your right,
Welcoming a sense of calm and relaxation.
Feel the soothing warmth spreading through each toe.
Gently move your awareness up through your ankles,
Knees and thighs.
With each breath,
Let go of any tension or fatigue,
Allowing the lavender oil to work its way up.
Breathe in calm and exhale tension and stress.
Imagine all the worries and tiredness releasing from your body through your feet as you breathe out.
Continue the body scan moving to your hips and lower back.
Picture the lavender oil easing any discomfort or stress in these areas.
Feel the weight of your body melting deeper into the surface beneath you.
Now scan through your abdomen and chest.
With each breath,
Let go of any tightness you are holding there.
Picture the lavender oil infusing these regions,
Creating a sense of openness and ease as you breathe deeply.
Focus on your arms and hands.
Place drops of oil in the palms of your hands.
Feel the soothing and calmness surrounding your hands.
Allow any lingering stress to melt away,
Leaving your arms and hands in a state of serenity.
Moving to your shoulders,
Let the lavender oil cascade on your shoulders,
Melting away any tension as your shoulders sink deeper into the surface.
Feel your shoulders becoming heavy and relaxed and let go of the weight of your day.
Bring your attention to your neck.
Feel the lavender oil resting on your neck,
Releasing any tightness or strain.
Picture the muscles softening,
Allowing your head to rest more comfortably as you breathe out.
Finally,
Scan through your face and head.
Imagine the lavender oil touching each feature,
From your forehead to your jaw,
Releasing any facial tension.
Feel your entire body embraced by a sense of deep relaxation and continue to breathe and relax.
You are safe and protected.
You are here to relax.
Take a moment to appreciate the stillness and peace within your body.
Imagine the aroma of lavender covering your body.
Allow this relaxed state to accompany you as we continue our journey into deep tranquility.
Shift your focus to your intention for this practice,
To release the events of your shift and find peace.
Think about this intention and acknowledge that it is very important to detach from your work.
Picture in your mind a tornado or stormy weather,
Representing the challenges and intensity of your work.
Acknowledge it without judgement.
Continue to breathe slowly in and out and relax deeper with each exhalation.
Visualize the events of your shift,
What you saw,
What you heard and what you dealt with.
Imagine these experiences as stormy clouds gathering in the sky above you and floating far,
Far away from you.
As you inhale and exhale,
See these clouds dissipate,
Releasing any negative energy from your body,
Mind and heart space.
Feel a sense of serenity as you let go of the challenges and difficulties you faced during your shift.
Picture the stormy weather gradually giving way to clear blue skies and sunshine.
See the sunlight breaking through the clouds,
Symbolizing hope and positivity.
Create this image in your mind's eye.
Feel the warmth of the sun on your face,
Bringing a sense of joy and optimism.
Embrace the shift from the challenging moments to a brighter,
More positive perspective.
Let go of the weight of your work and day.
Let the sun shine on your amazing body,
Helping you to release all the stories from your day.
Allow yourself to fully surrender to the peaceful stillness that surrounds you.
Notice the tranquility within,
Knowing that you've released the burdens of your shift and cultivated a sense of deep relaxation.
Feel the gentle rhythm of your breath,
The soothing lullaby that invites you into the realm of restful sleep.
As you lie here,
Soaking in the serene energy you've created,
Let go of any remaining thoughts or concerns.
In these moments,
You are free.
Free to drift into a peaceful slumber,
Carried away on the wings of your breath.
Imagine each inhale as a gentle ascent,
Lifting you to the heights of tranquility,
And each exhale as a soft descent,
Guiding you into the depths of restful sleep.
As you continue to breathe in this rhythm,
Let the lavender-scented calmness surround you like a gentle embrace.
Feel the weightlessness in your body and with each breath out,
Release any lingering tension.
Allow yourself to surrender to the softness of your breath,
The warmth of the lavender and the serenity that surrounds you.
As you drift into sleep,
May your dreams be sweet and may you wake up refreshed and renewed.
Trust in the healing power of this moment and know that you carry this peace with you into the realm of dreams.
Rest well.
Sleep peacefully and when you wake,
May your heart be full of light and tranquility.
With peace,
Light and love from the heart,
Sweet dreams.
