In our session tonight,
We are going to be doing a distance Reiki healing session combined with a yoga nidra to help you get to sleep and help you stay asleep.
So I invite you to go ahead and get your space ready to receive this session,
Getting your pillow and your blanket as comfortable as possible,
Making sure that there's no lights visible that could keep you up,
Turning the phone over if you are listening to me on your phone so that the light from your phone doesn't keep you awake,
And once you have made yourself as comfortable as possible,
I invite you to gently start to focus on your breath,
Inhaling deeply into your lungs and gently exhaling all of the air out.
Inhaling deeply into your lungs and exhaling all of the air out,
And letting yourself repeat this for as long as feels good,
And if you haven't already,
I invite you to gently close down your eyes while you let your breath really ground yourself into your physical body,
Into this present moment.
There is nothing that you need to do.
It is time for rest.
And I invite you now to bring your awareness to the top of your head and your forehead,
Just letting any tension or tightness relax and release,
Feeling your temples and your jaw soften,
Releasing any tension in the tiny muscles around your eyes and between your eyebrows,
Letting your tongue rest gently in the bottom of your mouth,
And feeling your shoulders and neck relax,
And the back of your head feel fully supported by your pillow in bed,
Feeling your chest soften and relax as you continue to take those deep inhales and exhales,
Letting the abdomen and the hips soften and release,
Your knees and ankles,
Feet and toes soften and release,
Feeling your whole body now supported by your bed,
Cocooned by your blanket and covers,
Held in this soft supportive state where you can drift off to a peaceful and restorative night's sleep.
And I'm going to begin sending you distance Reiki now,
And I invite you to follow along as I guide you through this yoga nidra practice.
Begin by bringing your awareness to the different parts of your body,
There's nothing to change,
Nothing to do,
Just observe each area as I gently guide you through.
Let's start at the top of your head,
And feel the crown of your head,
Soft and open,
Relax your scalp,
Allowing any tightness to melt away,
Gently smooth out your forehead,
Creating space between the eyebrows,
Softening the tiny muscles around your eyes,
Letting them settle gently into their sockets.
Now bring your attention to your ears,
Feel the right ear open and receptive,
The left ear relaxed and at ease,
Feel the gentle flow of air at your nostrils,
The coolness as you inhale,
And the warmth as you exhale.
Shift your awareness to your mouth,
Relax your jaw,
Letting it loosen completely,
And allow your tongue to rest naturally,
And soften the inside of your cheeks,
Your lips,
And the space between your teeth.
Now move your focus down to your neck and throat,
Feel the front of your throat,
Open and soft,
The back of your neck,
Releasing any tension,
Let your awareness drift to your right shoulder,
Allowing it to sink into the surface beneath you,
Your right upper arm,
Soft and heavy,
Your right elbow,
Forearm,
And wrist.
The palm of your right hand,
Warm and receptive.
Each finger,
From your thumb to your pinky finger.
Now let your awareness drift to your left shoulder,
Allowing it to sink into the surface beneath you,
Your left upper arm dropping deeper into relaxation,
Your right elbow,
Forearm,
And wrist.
Your left palm,
Open and at ease.
Each finger on your left hand,
From your thumb to your pinky finger.
Bring attention to your chest,
Rising and falling effortlessly with your breath.
Feel your ribcage expanding gently,
Your abdomen soft and at ease.
Now move to your right leg,
Your right hip,
Heavy and grounded,
Your thigh,
Knee,
And ankle completely at rest.
The sole of your foot,
Warm from the big toe to the little toe,
Releasing into stillness.
Now your left leg,
Melting into the surface beneath you,
Your thigh,
Soft and effortless.
The sole of your foot,
Fully relaxed.
Each toe,
Starting with your big toe,
All the way to your baby toe,
Completely at ease.
Sense your entire body now,
Soft,
Heavy,
And fully supported.
Gently bringing your awareness to your breath.
Feel the steady,
Soothing rhythm of air,
Gently moving in.
There's no need to control it,
Just observe.
Imagine your breath as a gentle wave of energy.
As you inhale,
This wave rises from your toes to the crown of your head.
As you exhale,
The wave flows back down from your head to your toes.
With each breath,
Feel this wave softly rocking your body into deeper and deeper relaxation.
Inhale the wave flows up,
Bringing a sense of lightness.
Exhale the wave moves down,
Releasing any remaining tension.
Let yourself sink into this rhythm,
Your body and breath moving as one gentle wave.
The wave of relaxation carries you deeper and deeper into rest.
Now imagine yourself wrapped in a cocoon of warm golden light.
This light surrounds your entire being,
Creating a sense of comfort,
Safety and ease.
It protects your sleep,
Keeping you held in a peaceful,
Restorative state.
As this light gently embraces you,
Feel your thoughts dissolving into softness,
Your body settling into deep,
Effortless rest.
There is nothing left to do,
Your body knows how to rest,
Sinking deeper and deeper.
And deeper and deeper into the comfort of sleep.
Sleep is here.
Sleep is here.
You are safe.
You are safe.
Rest well.
Rest well.
Sleep deeply.
Sleep deeply.
Sleep.
Sleep.
Deeply.
