Welcome to this restful journey into deep,
Healing sleep.
Take a moment to settle into your space,
Warm and cozy.
Gently close your eyes and allow your body to find its natural comfort,
Letting go of any stress or tension.
As we begin this Nidra journey,
Set a quiet intention for tonight's sleep,
Whether for peace,
Restoration or deep healing.
Now,
Let that intention gently settle into your heart,
Knowing that through this journey,
Your body and mind will be cared for.
Take a deep breath in through your nose and slowly exhale through your mouth,
Just letting go of the day.
Once more,
Inhale deeply through your nose and release.
Feel your body begin to soften with each breath.
You are safe here,
You are exactly where you need to be.
So,
Let's begin with a simple breathing pattern to calm your mind and prepare your body for sleep.
Inhale deeply for a count of four,
One,
Two,
Three,
Four,
Hold gently for a moment and then exhale slowly for a count of six,
One,
Two,
Three,
Four,
Five,
Six.
So now just repeat that pattern,
Inhale deeply for four and gently hold and exhale for six.
Letting go of any tension,
Letting go of the outside world,
With every breath you drift closer to relaxation,
Preparing to drift into a healing slumber.
Good,
Now resume your natural breath.
So now let's begin a gentle journey through your body,
Bringing awareness and healing to each part,
From the tips of your toes to the crown of your head.
As we move,
Imagine a warm soft light following my voice,
Gently soothing and healing each part of your body.
So begin by bringing your awareness to your toes,
Feel them soften and relax.
And now imagine a beautiful soft warm light wrapping around your toes,
Bringing healing energy,
Letting go of any tightness.
Move up to your feet,
Feel the arches of your feet,
The soles and the heels.
They have carried you through the day,
So let that healing light soften your feet completely.
Now feel your ankles and calves,
As the light moves upward,
Releasing any tightness,
And your calves soften,
Feeling heavy yet light,
As you release any tension there.
Now bring your attention to your knees,
Then your thighs.
Let the warm light fill your legs,
Flowing through them like water,
Calming and restoring,
Allowing all the weight to melt away.
Now move to your hips,
Allow the light to expand through your lower body.
Feel the release here,
A deep letting go,
As if your hips are grounding you even further into relaxation.
Now bring your awareness to your abdomen,
Your stomach area.
Imagine this healing light filling this space,
Bringing calm to every muscle and organ,
Your spleen,
Pancreas,
Kidneys,
Liver,
And all your vital organs.
As you inhale,
Feel this area expand with light,
And as you exhale,
Release any tension you may be holding here.
Your body is deeply relaxed.
Once more,
Inhale,
Feel this area expand with light,
And exhale,
Releasing any remaining tension.
Wonderful.
Move your attention to your chest and ribs now.
Feel your breath moving gently in and out.
With each breath,
Let the healing light spread,
Filling your chest,
Your heart.
And imagine this golden light glowing in your heart space,
And its expanding outwards,
Healing and restoring you from the inside out.
Your heart is soft,
Calm,
And at peace.
Now let the light travel down your arms,
To your elbows,
To your wrists and hands.
Feel each of your fingers and your thumbs soften as the light flows through them,
Bringing ease and peace.
Now let your arms rest heavily at your sides,
Fully relaxed.
Bring your awareness to your shoulders,
A place where we often carry stress.
Allow the healing light to surround your shoulders as you feel the tension melt away,
And now it is replaced by warmth and ease.
Move up to your neck and throat area,
And as this healing light wraps around your neck,
Feel any tightness dissolve.
Your neck softens,
Releases,
And your throat relaxes.
And just let go of anything unsaid.
Feel the light bringing peace here.
Now move your awareness to your face,
Feel your jaw soften,
Your mouth gently relaxing.
Let your cheeks soften,
Your eyes grow heavy.
Feel the light moving through your temples and across your forehead,
Smoothing away any remaining tension.
Your entire face is relaxed,
Peaceful,
Bathed in healing light.
You are now deeply relaxed.
Finally,
Bring your awareness to the crown of your head.
Feel the soft healing light at the top of your head as if a gentle breeze is resting there,
Calming you completely,
Grounding you into stillness and sleep.
Beautiful.
Now that your body is fully relaxed,
Allow your awareness to drift outward as if you are floating gently in space.
Imagine yourself in the vastness of the cosmos,
A soft velvety night sky surrounds you,
Filled with twinkling stars.
You are weightless,
Supported by the universe.
Just feel the calm,
Endless energy of the stars.
You are cradled in the arms of the cosmos,
Where only peace exists.
As you breathe,
Imagine the gentle pull of the stars guiding you deeper into restful,
Deep sleep.
Each star is a glowing beacon of calm,
Leading you further into healing,
Into dream time.
Feel the rhythm of the universe,
Soft and steady,
And with each breath,
Allow yourself to drift even deeper,
Floating in perfect stillness,
Surrounded by cosmic light,
Ready for a night of peaceful,
Restorative sleep.
Just follow your breath for a few more moments.
You are safe,
You are deeply relaxed,
You are drifting into the healing space of deep sleep.
With each breath you take,
You sink further into this deep peace and deep sleep.
May your dreams tonight be filled with healing and light.
You are exactly where you need to be.
Rest now,
My friend,
In the gentle arms of sleep,
Knowing that you are healing with every moment.
Good night and namaste,
My friend.
