Welcome to your night time wind down.
This is a short Nidra practice to help you let go of your day,
To slow down the thoughts in your mind and to lead your body and mind into deep relaxation.
I will guide you to surf the waves between being awake and being asleep.
And in Nidra,
This is where the magic happens.
It's okay if the mind is busy.
And it's perfectly fine if you fall asleep.
You cannot fail at yoga Nidra.
This Nidra will not bring you back to wakefulness.
And so if you fall asleep,
And good night,
And sweet dreams.
So take your time to get really comfortable in your bed.
Make sure your blanket is over you,
Your head is on your pillow.
And the arms and the legs are relaxed.
There is no hurry.
No rush to do anything.
You do not have to listen to everything that I say.
If you drift off,
Just let my voice be a gentle sound in the background.
Start to feel the surface beneath you.
Feel the weight of your head resting on the pillow.
And the weight of the blanket draped over your body.
Notice any sounds that you can hear.
And notice any thoughts or sensations or feelings in your body and in your mind.
As your awareness now begins to drift down,
Drift down towards your breath.
As you take a couple of long exhalations,
Feel your body,
Your mind letting go of the day.
And I will name parts of your body now.
As I do,
Hold your awareness here.
Or imagine a soft,
Warm light glowing there.
Begin at the point between the eyebrows.
Feel the light,
Light between the eyebrows.
And the hollow at the base of your throat.
The right shoulder.
Right elbow.
Wrist.
Right thumb.
Index finger.
Middle finger.
Fourth finger.
Little finger.
Wrist.
Elbow.
Shoulder.
Base of the throat.
Left shoulder.
Elbow.
Wrist.
Left thumb.
Index finger.
Middle finger.
Fourth finger.
Little finger.
Wrist.
Elbow.
Shoulder.
Heart centre.
Right side of the chest.
Heart centre.
Left side of the chest.
Heart centre.
Just beneath your belly button.
Centre of the pelvis.
Left hip.
Knee.
Ankle.
Tip of the big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ankle.
Knee.
Centre of the pelvis.
Right hip.
Knee.
Ankle.
Tip of the big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Ankle.
Knee.
Hip.
Centre of the pelvis.
Just beneath your belly button.
Heart centre.
Throat.
Eyebrow centre.
Whole body.
Whole body.
Whole body.
Resting.
Allow your awareness to drift down to the soles of your feet.
Observe the soles of your feet.
Allow your awareness to drift to your belly.
Observe any sensations in your belly.
Allow your awareness to drift to your chest.
Observe sensations in your chest.
As your awareness drifts to your nose.
Observe the sensations of the breath travelling in and out of your nose.
Notice the breath in your left nostril and your right nostril.
Notice the breath travelling in through your left nostril and out through your right nostril.
Now watch the breath travel in through the right nostril and out through the left.
Continue just like this.
Whole body breathing in.
Whole body breathing out.
Allow any focus on the breath to dissolve as you bring your mind to the last thing you did before getting into bed.
And you bring your mind to the first thing you did this morning.
And the last thing you did before you got into bed.
And the first thing that you did this morning.
And the last thing you did before you got into bed.
And what happened before that.
And just before that.
And slowly replay your day.
Moment by moment.
Moving backwards.
Moving forwards.
Observe these events with compassion and with love.
As you see yourself moving through moments of your day.
Through moments of joy,
Of connection,
Of accomplishment.
Noticing negative feelings too.
Noticing them with compassion and with love.
And continue to work back through the day until you arrive at the place where you woke up.
And allow images of the day to begin to dissolve.
Say silently to yourself,
I am grateful for the experiences of this day.
I am grateful for the experiences of this day.
I am grateful for the experiences of this day.
And as you drift further down.
Focus on your breath.
Focus on peace.
On contentment.
On gratitude.
I am grateful for the experiences of today.
