So go ahead and get settled in your bed.
And make sure that you're in a dark environment.
And that you won't be disturbed with any phones ringing or dinging.
You might be having a nap.
Maybe you're lying on the couch.
So wherever you are,
Just make yourself completely comfortable.
Just relaxing your whole body.
Feeling the weight of your body on the mattress or on the floor or the surface beneath you.
And just making sure that you're going to be warm enough,
Covering yourself up.
Getting yourself as relaxed and cozy as possible.
Then take in a few long,
Deep breaths.
Breathing in through the nose and out through the mouth.
Again,
Slow inhale through the nose and exhaling through the mouth.
And do a couple more of this breath.
And really feel your body letting go as you exhale.
As you settle and as you continue to breathe in this manner.
And feeling your whole body softening.
And readying yourself for sleep.
You can continue to take long,
Slow,
Deep breaths.
Or just allow your breath to find its own natural rhythm.
Make sure that your eyes are closed.
And just feel the breath.
Feel that breath.
Flowing in,
Flowing out.
And maybe you might even see the breath as a color.
Or maybe it's white or clear.
Just allow it to whatever it is.
Flowing gently in.
And gently out.
Breathing into the lungs.
Feeling that belly rise and fall slightly.
So inhaling,
The belly rises.
Exhaling,
The belly falls.
And we will go through the body each part at a time so that you can relax.
So starting at the feet,
Relaxing and bringing your attention to the tips of the toes.
Noticing all the tips of his 10 toes.
Bringing the attention to the soles of the feet.
And the tops of the feet.
And become aware of the bones,
The tendons,
The ligaments inside your feet.
There are so many tiny bones here.
Our feet keep us balanced and steady.
Noticing the skin around your feet.
Breathe into them.
Moving into the heels.
The ankles.
The lower legs.
Knees.
Upper legs.
And into the hips.
And feel those legs completely relaxed.
Warm and at ease.
Now it's okay if you drift off already.
You don't need to hear the words anymore.
You don't need to wait until we come to the end of this.
Yoganidra recording.
It is safe for you to drift off at any time.
Breathing into the buttocks now.
Then the lower back.
Middle back.
Upper back.
The shoulder blades.
The whole spine.
Feeling your whole back.
Sinking down into the surface beneath you.
Keep noticing the breath.
In.
.
.
And out.
Coming into the abdomen.
Feeling the abdomen is soft.
All of the organs are at rest.
And also ready for sleep.
Moving into the chest.
The heart is at rest.
The lungs are still being breathed gently.
Feeling that gentle rise and fall in the chest.
Coming up into the collarbone area.
Noticing the breath there.
Now notice the fingertips.
All of the fingertips.
And all of the fingers.
The palms of the hands.
And the backs of the hands.
The inside of the hands.
Noticing the space around your hands.
Notice any tingling.
Buzzing any energy here.
And if you don't,
That's perfectly okay.
Moving into the wrists.
Four arms.
Elbows.
Upper arms.
And shoulders.
And feel that both arms are completely relaxed.
Dropping down.
Letting go.
Become aware of the neck and throat.
Whatever position you find yourself in.
Whether it's on your back.
Or your side.
Just be aware of your throat.
And your neck.
Relaxing the jaw.
Feel all those facial muscles relaxing and softening.
Feel the eyes.
Even becoming heavier.
The eyelids are so heavy.
And saw.
You're feeling so relaxed.
Become totally aware of your head.
The top.
Sides.
The back of your head.
Noticing that the brain is very calm.
No thinking.
Just being here.
With your whole body.
Resting.
And ready for sleep.
Completely relaxed.
If you find yourself still awake.
Just take some long deep breaths.
And as you inhale,
Say to yourself,
In.
And as you exhale.
Mentally repeat out.
In Oh.
In.
.
.
In.
.
.
Make your breaths even longer and slower.
If you still find yourself awake.
Think of nothing else.
But your breath.
Being here with your breath.
Rest,
Dear one.
Rest your weary body.
All of the pain.
The tension,
Just let it rest.
Let it go.
Let it be.
This is your time to fall asleep.
Allow yourself this moment.
In this moment.
It's all okay.
There's nothing to worry about right now.
There's nowhere to go.
Just being here.
Always the present moment.
And then just keep letting go.
Keep breathing.
Releasing.
Opening.
.
.
Allow yourself to drift off.
Just fall asleep.
It is safe to do so.
There is nothing here.
Accept you.
And your breath.
Feel yourself becoming heavier.
And heavier.
And at the same time feeling lighter.
And just drift off now.
It's okay.
It is safe to fall asleep.
With your slow,
Deep breaths.
In and out.
It is safe.
To drift off.
Into Dreamland.
