Hello,
This is Britta.
Welcome to your sleep well tonight yoga nidra for a deep restorative rest.
Listen gently and easily with not too much focus.
You may like to drift off during the session and if you do go with it.
The recording will end with silence so I won't be bringing you back out.
Please make yourself really comfortable lying back and settling into your warm cozy bed.
Adjust your pillows and blankets,
Your duvet and make any last minute adjustments.
Relax your shoulders,
Easing out your shoulder blades or lying in your preferred sleep position which could be on your side.
Take your time,
Know there's no rush.
Allow your eyes to softly close and the jaw to soften.
Let's now take three deep nourishing breaths.
Breathing into the belly.
Hold the breath gently within your body and when you're ready exhale slowly through an open mouth.
When you're ready inhale slowly and deeply.
Hold gently.
In your own time exhale slowly and fully through the mouth.
Inhale once more deep and slow.
Hold gently.
Now exhale with an audible sigh.
And release all tensions.
Let go.
Allow the breath to continue a natural breathing rhythm.
Trusting your own pace,
Your own breath,
Your own rhythm.
Allow the attention to settle into your heart space where we'll create an intention for this restful sleep.
You may like to use,
I rest deeply within my being.
Or create some other intention if you'd like to do that.
Repeating it three times inside of your might.
Let everything settle now.
Breath,
Thought,
Find stillness in the body.
And feel the shape that you're lying in,
In this moment.
Notice how the body takes up space.
As you soften and gently release into your bed.
Relaxing deeper and deeper.
Begin now to gently count the breath down from 10 to 0.
Inhaling 10.
Exhaling 10.
Inhaling 9.
Exhaling 9.
Moving backwards with your counting at your own pace.
Feel the body getting softer,
Heavier,
More and more relaxed as you count back.
And wherever you are in that counting,
Just let that go now.
And bring the awareness to the rotation of consciousness.
Moving awareness around the body as I guide you to each body part.
Imagining a crescent moon that's hanging right in the sky in a starry night.
Imagining that crescent moon into the right palm.
And a moon in each of the tips of the fingers.
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Crescent moon hanging in the wrist.
Elbow crease.
The right shoulder.
Right armpit.
Moving down the right side of the body,
Placing a crescent moon in the waist.
And the hip on the right.
Now taking your awareness down the right leg,
Placing a crescent moon in the knee.
Ankle.
Sole of the right foot.
Tip of the big toe,
A crescent moon.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
And in your imagination,
Can you imagine these crescent moons hanging throughout the right side of the body,
Lighting it up gently as though they're lighting up the night sky.
The night sky of your body.
Indigo,
Dark.
Now allow your awareness to move to the palm on your left hand and place a crescent moon in the center of the palm.
Tip of the thumb,
Index finger,
Ring finger,
Little finger.
Left wrist.
Elbow.
Shoulder.
Armpit.
Moving down the left side of the body,
Placing a crescent moon in the waist.
And now to the hip.
Left knee.
Ankle.
And the sole of the left foot.
Placing crescent moons in the tips of each toe,
Beginning with the big toe.
Second.
Third.
Fourth.
Fifth toe.
And could you imagine crescent moons hanging in the indigo night sky of the left side of the body.
Sensing them.
Now bringing awareness to the backs of both heels,
Right and left.
Placing a crescent moon in the right and the left heel.
And the back of each calf.
Back of the knees.
Back of the thighs.
The right buttock and the left buttock.
And the tip of the tailbone,
A crescent moon.
Moving the awareness gently up your spinal column,
Placing a crescent moon within the vertebrae of your spine.
All the way up to the neck.
Sensing now the whole of the back,
Dark and heavy,
Wide and deep.
Bringing now a crescent moon into the back of the head as it rests back into the pillow,
Crown of the head.
Resting awareness to the space between your eyebrows,
Placing a crescent moon in that gap.
Feeling into the right eyeball and the space all around the eyeball.
Placing here a crescent moon over the eyelid.
And the left eye,
Eyeball,
And the space around the eyeball.
Placing a silvery crescent moon over the left eyelid.
The right nostril and the left nostril,
Upper lip,
Lower lip,
And bring your full awareness to the space within your mouth.
Feel the tongue resting heavy.
Placing a crescent moon on the tip of the tongue and the root of the tongue.
The inner cheek on the right and the inner cheek on the left.
Now to the chin,
Moving down the throat to the base of the throat,
Placing a crescent moon at the base of the throat,
Between the collarbones,
The right chest and the left chest,
Solar plexus,
Navel,
Center of the pubic bone,
Moving under the body back to the tailbone.
And gently raising the awareness up the back,
All the way up the back through the shoulder blades,
Back of the neck,
Back of the head,
Over the head.
And bringing the awareness down to the heart space,
Resting awareness here,
Gently resting.
Imagining now the whole body darkened,
Indigo blue,
Indigo black,
Inky blue,
Inky black.
As though all the lights have now gone out.
Dimming all of those crescent moons until there's just blackness in the body,
Deep space,
Deep rest and a gentle flowing breath in.
Feel the body resting,
Easy,
Resting and easy as you slip away into that spaciousness of sleep.
Thank you.
