Welcome to a Yoga Nidra to help you fall asleep,
Stay asleep,
And have an uplifting day tomorrow.
Now bring yourself into your most comfortable position,
Possibly on your back with your feet wider than hips to relax your hips,
Your hands palms up and away from your body to relax your shoulders.
Come to a comfortable position on the back of your head so your neck can relax and allow yourself to soften and settle into the support beneath you.
Yoga Nidra is yogic sleep and also called non-sleep deep rest.
It harmonizes three brain states.
So now feel free to close your eyes.
And as you start to relax,
Your brainwaves start to slow and you come into the relaxed awareness brain state.
That's alpha.
You're awake but relaxed.
And then as you keep on listening to my voice,
Part of your brain starts to slow down even more going into theta brainwaves,
Which is a dream state,
The REM state.
Here things can come up,
Emotions,
Thoughts can come up,
And they're coming up to come out,
To be processed.
So whatever it is that comes up,
Allow it to be.
Without judgment,
You're always in control.
Just allow it to come up and out,
Observe and refocus back on my voice.
This is your time to release,
To rest,
And to receive.
You have done enough for today.
Feel the sense of touch and pressure beneath you,
The earth holding you.
There is nowhere to go,
Nothing to do.
This moment is just for you.
Let your breath move naturally in and out,
Like waves on a gentle shore.
Let your breath flow without effort.
With every exhale,
Let go.
Let go of effort.
Let go of holding.
Let go of thoughts,
Of planning,
Of the past or future.
You are safe.
You are enough.
You are loved.
You are whole.
Begin to travel inward.
Let the outer world fade.
The sounds around you can continue,
But your awareness begins to turn inside,
To a place of deep peace and inner stillness.
See,
Feel,
Or imagine a warm light to form in the center of your belly.
This light is calm,
Radiant,
Peaceful.
With each breath,
It expands gently outward,
Filling your chest,
Your limbs,
Your entire being.
This light clears away the residue of the day.
Whatever you carried is gently dissolving in this golden glow.
Now imagine soft clouds floating above you.
Whether you see,
Or feel,
Or just intend the clouds to be there,
Whatever is happening with your inner senses is exactly what's meant to be.
Each thought that arises becomes a cloud.
You gently place it in the sky,
And it floats away effortlessly.
The sky of your mind becomes clear,
Wide,
And open.
Feel the waves of calm washing over your body,
From the crown of your head to the soles of your feet.
You are entering the sea of deep rest.
Your nervous system is calm.
Your body is soft.
Your mind is quiet.
Now bring your awareness to your heart center.
Whatever clear,
Positive intention or positive affirmation arises is the one for you.
This is your sankalpa,
A heartfelt resolve,
A seed you plant within the unconscious mind.
Bring into your heart a clear and loving intention,
Or you can choose one of the intentions I offer you today.
I sleep deeply and awake feeling joyful.
I am safe,
Loved,
And at peace.
I rise each day with clarity and calm.
I am at peace and supported in all ways.
I am calm,
Safe,
And deeply rested.
Whether you choose one of these,
One that you've been working with,
Or one that your heart desires in this moment,
Repeat your intention inwardly three times,
Feeling its truth settle in your heart.
Let your sankalpa settle in the fertile soil of your awareness.
And now,
Let it go.
Moving on to bringing your awareness to the parts of your body.
As they're named,
Feel them.
You can even say it in your mind.
Bring your awareness to your right hand,
Right thumb,
Index finger.
Middle finger,
Ring finger,
Pinky finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of your waist,
Right hip,
Right thigh,
Right knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Bring your awareness to your left hand,
Left hand thumb,
Index finger,
Middle finger,
Middle finger,
Ring finger,
Pinky finger,
Palm,
Back of the left hand,
Wrist,
Upper arm,
Shoulder,
Armpit,
Left side of the waist,
Left hip,
Left thigh,
Knee,
Shin,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Bring your awareness to your back body,
Back of your head,
Shoulder blades,
Upper back,
Middle back,
Lower back,
Sacrum,
Buttocks.
Awareness of the front of your body,
Forehead,
Eyebrows,
Eyes,
Cheeks,
Jaw,
Lips,
Chest,
Ribcage,
Pelvis.
Bring your awareness to your whole body.
Sense your whole body resting and peaceful.
Now bring your gentle attention to your breath.
Feel the cool air entering through your nostrils.
Feel the warm air flowing out.
The breath flows in and out like a quiet tide.
Allow the breath to gently carry away anything that feels heavy.
Each breath invites calm and peace.
You can repeat inwardly to yourself,
With each breath,
I let go.
With each breath,
I soften.
With each breath,
I rest more deeply.
With each breath,
I allow calm to enter.
With each breath,
I welcome stillness.
With each breath,
I move deeper into peace.
Allow the breath to become a lullaby,
A steady,
Comforting rhythm that guides you into deeper rest.
Now bring your awareness,
Awaken a feeling of heaviness in the body.
Deep,
Supported,
Grounded.
A settling within you.
Then awaken its opposite,
The feeling of lightness in your body.
Airy,
Floating,
Like a feather.
Your body as a cloud,
Mist floating off a lake.
Awaken heaviness,
Groundedness.
Awaken lightness,
Floating.
Awaken the feeling of warmth,
Spreading from your belly.
Warmth.
Then feel a cool,
Calming sensation on the skin,
Like a cool breeze on a warm day.
Bring in the feeling of warmth,
Like the sun on your skin.
Putting on a warm t-shirt.
A loving hug.
Warmth.
Awaken the feeling of cool,
A cool dip in a pool of warmth.
Cool water.
A calming sensation of cool on your skin.
A refreshing breeze.
Awaken the feeling of calmness.
Calm,
Steady,
Spacious.
Awaken clarity.
Let these sensations exist together in perfect harmony.
Now imagine yourself lying on a soft,
Warm beach.
The sky is painted with soft gold and rose colors as the sun begins to set.
The air is warm and gentle.
It soothes your skin.
The sand cradles your body with perfect comfort.
There is a rhythmic sound of waves in the distance,
Flowing in,
Flowing out,
Steady,
Peaceful.
You feel completely supported here,
Deeply safe.
Your body lets go even more now.
Allow that image to fade away as you bring up the image that you are floating now in a sea of stars held by the quiet night.
The wonders of the sky,
Stars twinkling like gems,
Shining magical and restful sleep dust.
Feel the quiet and the magic of this night,
Peaceful,
Whole,
And free.
Now as you rest in this quiet space,
You may allow a gentle vision of the day ahead to form.
You wake,
Feeling refreshed.
You move through your day with clarity,
Calm,
And confidence.
You feel grounded and light.
You meet others with presence and peace.
You express your gifts with ease.
Your day unfolds as it is meant to.
You feel supported at every step.
All is flowing.
All is peaceful.
Allow these words to settle deeply into your heart,
These positive affirmations.
Say within you,
I am safe.
I am supported.
I am at peace.
I sleep deeply and wake feeling strong and clear.
My day unfolds with grace and lightness.
You are floating in a sea of peace.
Soft.
Held.
Timeless.
Rest in the stillness as long as you wish.
There is no need to move.
There is no need to wake.
If sleep comes,
You may welcome it completely.
You are deeply safe.
You are completely supported.
The body is still.
The breath is quiet.
The mind is clear and free.
Float here in the sea of peace.
