Hello and welcome to your yoga nidra for sleep.
This nidra is meant to help you relax and feel revived once you finish.
This can be used as a replacement for a nap or help you to fall completely asleep.
Whichever way you're going to utilize this nidra,
Just be sure you find yourself in the most comfortable position.
If you do plan on just utilizing this for a nap and not for a full sleep,
You may want to set an alarm so you don't continue to sleep and be late for wherever you're off to afterwards.
For this particular nidra,
I will not be bringing you back to the present moment.
I'm going to allow you to continue to drift in case you're using this as a way to fall asleep.
So please find a comfortable position.
It can be in your bed,
On the yoga mat,
On the floor.
Find what works for you.
Just be sure you've got some pillows.
You can tuck them under your knees,
Something under your neck and head for support.
You're welcome to use an eye pillow to cover your eyes if the light is bothering you.
Just know your body temperature will drop so you may not feel cold now,
But as you rest and relax,
Your body gets into a state.
A state where everything begins to slow down,
Which means your body's not taking the time to keep everything warm and heated.
We're allowing all your systems to rest and relax.
So even if it's a light sheet or blanket,
You may want to utilize that.
As you're lying down to get comfortable,
While your arms by your sides,
Palms can be up.
Legs are long,
Maybe a pillow underneath the knees.
Let your feet just fall out to the sides naturally.
Your eyes are gently closed.
Allow yourself to take rest and relaxation.
During this practice,
It's important that we take time to just let go and be in the present moment.
Allow yourself this time to rest.
Remember this is your time and your space.
To start out,
We're going to set a Senkalpa,
Which is like setting an intention for your practice or for the rest of your day or evening.
For your Senkalpa,
This is going to be an I statement,
Sort of like the mantras.
This can be something you think of on your own or I have one you can use or maybe you don't set one at all.
And you just take this time to be in the moment.
But for the next few seconds,
I'm going to give you a little time to see what comes up for you.
And if there's any kind of intention you would like to set,
You can think of that now.
Such as I'm ready to rest.
I'm ready to sleep.
I'm ready to let go.
I'll give you a moment here in space and see what comes up for you.
Now that you've had a moment,
You're going to take that Senkalpa and we're going to mentally repeat it at least three times in a row.
If you have your own,
You can start repeating it.
If you'd like to use what I've got,
You can say something as I'm ready to let go,
Be present in my space and rest deeply.
Once again,
I am ready to let go.
Be present in my space and rest deeply.
Continue repeating your Senkalpa.
As you repeat it,
Really think about it deeply and mean it.
Now that our Senkalpa is set in place,
I want you to take this time to get any last movements out of your body,
Whether you need to move around a little bit to get any last little muscle comfortable.
This is the time.
During the practice,
We want to try and stay as still as possible in order to find our deepest rest and relaxation.
Bring ourselves to float in a space between the conscious and unconscious mind.
Remember you're here in a safe space,
The space that you're building,
A space for you to utilize.
So begin to let go of tension in your body and tension in your mind,
Finding stillness.
As you lie here,
I want you to release all the air out of your body.
Feel your lips and inhale deeply through your nose and feel your lungs expand,
Even your belly expand,
Bringing that oxygen into the body.
And when you're ready,
Open your mouth and let it go.
Let your breath go.
Let anything go that doesn't serve you.
Let's do that one more time.
Begin to breathe in through the nose,
Keeping the lips sealed.
Fill up the chest and the lungs down through the belly.
When you're nice and full and feel ready,
Open your mouth and let go,
Release and relax.
You can now breathe normally,
However you're comfortable in this safe space where you can begin to let go of worries,
Fear,
Or anxieties.
Remember there's nothing you can do about them from this space.
So allow your mind to let go of anything in your past,
Any worries for your future.
Just be here in the moment.
Give yourself permission to let go of what is not serving you.
You're in a nice,
Relaxed space that's being built around you.
I want to take time for you to sense your body.
We're going to begin to scan the body.
The scan will be specified in a way to help you rest and sleep.
I want you to take time to feel the body rather than think of what the body is or is not doing for you.
This is going to help you relax and let go while also staying present in your body at the same time.
Allow yourself to feel sensations in your body.
It's not always about trying to completely relax.
It's about being aware.
You feel a sensation,
Allow it to happen and move on.
It won't be there forever.
Whether it's a tickle or an itch,
Let it go.
You're beginning to build your mind and body connection.
Once you find your awareness,
Embrace it and invite it in.
Try to be still and allow sensations to come and go.
You're still acknowledging the physical body without any movement.
We're going to begin to scan the body with our minds.
I'll be naming a specific body's part or area and I just want you to bring your mind and awareness to that actual area.
The scan will help you rest and relax and let go.
As you're laying on your back,
Bring your awareness to the back of the head.
Feel the back of the head resting on the surface of your pillow,
Your bed or your mat.
From the back of the head,
Move down the spine,
Starting from your neck,
Your cervical spine,
Down through your mid back,
Down to the lumbar spine.
That low back area is resting on the floor,
All the way to the tip of your tailbone.
Relaxing and relaxing.
Bring your awareness back up to your shoulders,
The backs of the shoulders as they rest on the surface.
Think of your shoulder blades spreading and resting,
Making space.
Bring your awareness down the outside of the spine,
All the way until you reach your glutes.
Allow your glutes to rest and relax,
Allowing tension from the muscles to melt away.
Continuing down beneath the glutes,
The backs of the thighs,
Your hamstrings.
Your right and your left,
Both release.
Down to your calves,
To the backs of your heels.
Maybe your heels are resting on the surface,
Releasing.
Moving back up toward the top of the body,
Bring your awareness to the front body,
The space between the eyebrows center,
The space of intuition.
Bring your awareness to your eyes,
The right eye and the left eye.
Relax the eyelids resting.
From your eyes,
You move down to your jaw,
The right side and the left side,
Letting go of anything clenching.
Moving inside the mouth.
Notice if your tongue is pressing against the roof of your mouth or the back of your teeth.
Notice if your teeth are clenching.
Allow your tongue and your teeth to relax and release.
Moving out to your lips.
Your bottom and top lips barely touching.
Beginning a nice,
Relaxed face.
Going down to the front of your throat.
Bringing awareness to the front of your throat.
We move down to your right collarbone.
The right collarbone to the right shoulder.
Bringing your awareness down the upper arm to the lower arm.
To the front of the hand and the palm.
To the back of the hand.
Your awareness goes to your thumb.
Next finger,
Middle finger,
Ring finger and pinky finger.
Your whole right arm is relaxing.
Coming up to the right side of the chest.
To the right side body.
Bringing your awareness from the right side body,
Scan down to your right hip.
Your right hip releases,
The joint space is open and let's go.
Letting go of tension.
Moving to the right thigh,
Knee,
Shin and ankle joint.
Moving to the top of the foot.
To the sole of the foot.
Your right big toe,
Second toe,
Third toe,
Fourth toe,
Your fifth toe.
All relaxing.
Bring awareness to the whole right side of your body.
Notice it being heavier and releasing.
Moving back up to the throat.
Bring your awareness to the front of the throat.
Moving down and over to your left collarbone.
Your left shoulder.
Notice to the upper arm,
Lower arm.
Palm of the hand.
Back of the hand.
Left thumb.
Index finger,
Middle finger,
Ring finger,
Pinky finger.
Your whole left arm is heavy and relaxing.
Moving up to the left side of the chest.
Down through the left side body.
Moving to the left hip.
Allow your joint space in the hip to relax and release,
Holding no tension.
Moving to the left thigh,
Knee,
Shin and ankle.
The top of your foot.
The sole of your foot.
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Your whole left side body is relaxing.
The left side body now feels heavy as well.
Taking both sides of the body together.
The whole body is resting,
Feeling heavy.
Melting into your mat.
Melting into your bed.
Melting into whatever space you're in.
You're releasing and relaxing.
As you lie here.
We're going to go into opposites of the body.
Feeling heavy,
Then feeling light.
Moving off,
Imagine you're looking down on your body.
Your body is well rested.
It's relaxed and the muscles have let go of all tension.
You're looking down and seeing yourself in a space where you feel rested.
Happy and content.
Where you're able to just rest deeply.
As you feel in your body,
Imagine your whole body is feeling very heavy.
Feeling so heavy.
You're just indenting into your bed,
Into your mat,
Into the space you're in.
Feeling so heavy and relaxed.
Now moving into feeling light.
Imagine your body slowly getting lighter.
Almost as if you're lifting off the floor.
Off the mat,
Off your bed.
Imagine you're floating like a cloud.
Just hovering.
Not a care or a worry.
You've never felt lighter because you've let go of everything.
Now imagine yourself slowly fluttering back down to the surface of your bed or your mat and just feeling heavy but relaxed because you've let go.
Let go of everything that doesn't serve you.
Let go and release.
Release and relax in the space.
Once again you begin to float and feel relaxed.
Lighter than air.
Lighter than the space you're in.
This time think of yourself as a feather.
It's just floating around.
Nice and light in your space.
Letting go of anything.
The weight of your body is no longer there.
You're in a free space.
And you slowly float back down.
Feeling rested.
Feeling relaxed.
Ready to rest and take deep sleep.
Telling yourself you're allowed to sleep.
You're allowed to rest and relax.
You give yourself permission to be in the space.
To give yourself permission for pure rest and a clear mind.
Telling yourself when you finish this rest,
You'll have clarity.
Your body will feel refreshed.
Your mind will feel lighter and more open.
Allow yourself to continue sleeping and resting as I leave you here in this space.
Coming back when you're ready.
Enjoy relaxation.
Enjoy rest.
Enjoy space.
Stay happy.
Happy.
We love all of you.
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