In our session today we are going to be doing a yoga nidra combined with distance reiki to help you either fall asleep or if you've woken up in the middle of the night to help you get back to sleep.
So I invite you to find a comfortable place in your bed,
Get yourself nice and cozy,
Fluff your pillow,
Get your blanket all set up for you to receive.
And this is created to help you release any stress or anxiety or tension that may be preventing you from getting a deep night's rest.
And then I invite you to begin to focus on your breath,
Inhaling deeply into your lungs and exhaling all of the air out.
And just let your breath guide you and ground you into this present moment,
There's nothing you need to do except breathe,
Inhaling deeply and exhaling fully.
And if you haven't already closed down your eyes,
I invite you to do so now.
And bring your awareness to the top of your head and your forehead,
Letting any tension or tightness go,
Letting the muscles of your eyes,
Cheeks and jaw soften and relax.
Feel the muscles of your neck and shoulders soften and relax down,
Feeling supported and held by your bed beneath you.
Feeling your heart space open and soften as you continue to take those deep inhales and exhales,
Letting your body and your mind land and be present.
And I invite you to follow along with me as I begin sending you distance Reiki now.
There's nothing you need to do,
Nowhere you need to go.
Simply be here now.
And bring your awareness to the different parts of your body as I call them out.
Simply notice each area as I name it,
Without judgment or effort.
Bring your attention to your head,
The crown of your head,
Sensing the warmth or tingling there,
The scalp soft and relaxed,
Your forehead smooth and spacious,
The center of your eyebrows releasing any tension.
Move your awareness now to your eyes,
The right eye,
The left eye,
Both eyes together,
Feeling soft and heavy,
Sinking back into their sockets.
Shift to your ears,
The right ear and the left ear,
Noticing the space within and around your ears,
Equally relaxed.
Bring your attention to your nose,
The cool air entering your nostrils and the warm air leaving,
The bridge of your nose soft and relaxed.
Move to your mouth,
Your jaw relaxed and unhinged,
Your tongue resting naturally in the soft palate,
The roof of your mouth,
Your gums,
Your teeth.
Your neck and throat,
The front of your throat,
The back of your neck,
Your right arm,
Your shoulder,
Your right upper arm,
The right elbow,
The right forearm and the right wrist,
The palm of your right hand,
The thumb,
First finger,
Second finger,
Third finger and pinky finger of your right hand.
Now shift to your left arm,
The left shoulder,
The upper arm,
The left elbow,
The left forearm,
The left wrist,
The left palm,
The left thumb,
First finger,
Second finger,
Third finger and pinky finger.
Sensing the space between all of your fingers and the radiance of your hands.
Move to your torso,
Your chest,
Gently rising and falling with your breath,
Your ribcage expanding and softening,
And your abdomen relaxed and at peace.
Shift to your right leg,
Your right hip,
Releasing into the surface beneath you,
The thigh heavy and soft,
The knee,
The shin,
The calf and ankle,
The heel and sole of the foot,
The top of the foot and the toes.
Feel all five toes together and the space between them.
Now focus on your left leg,
Your left hip sinking into the surface beneath you,
Your thigh heavy and warm,
Your knee,
Your shin,
Your calf and your left ankle,
The heel and sole of your left foot,
The top of your foot and your toes.
Sense all five toes and the energy within them.
Now bring your awareness to your whole body,
Feeling the entire body from head to toe as one relaxed whole.
Gently shift your focus to your breath.
Notice the air flowing effortlessly in and out through your nose,
And imagine your breath as a wave of energy.
On the inhale feel this wave rise from your toes to the crown of your head,
And on the exhale feel the wave flow from the crown of your head back down to your toes.
With each breath the wave carries you deeper and deeper into relaxation.
Inhale the wave flows upward,
Exhale the wave flows downward.
Allow the wave of energy to gently rock your body into a state of calm,
Letting the rhythm of your breath guide you,
Slow and steady,
Like the waves rolling in and out at the shore.
Now let go of any effort to focus.
Simply allow your body to sink deeper into the surface beneath you.
Imagine your body is growing heavier and heavier,
As if filled with warm,
Comforting grains of sand.
Feel the safety in this moment,
Knowing you are completely held and supported,
Letting your thoughts drift like clouds to the sky,
Disappearing into the vastness of the night.
There is nothing left to do.
There is nothing left to do.
Simply be.
Simply be.
Simply be.
Simply be.
Resting deeply.
Resting deeply.
Resting deeply.
Resting deeply.
Sleeping well.
Sleeping well.
I am asleep.
I am asleep.
