Namaste.
This is Elara at Heartful Way.
And this yoga nidra is helpful when you are wanting to fall into a deep peaceful and restful sleep at night or back to sleep in the middle of the night.
Allow yourself to settle comfortably in your cozy bed,
Perhaps resting supine on your back with a thin pillow under your head and maybe another pillow under your hamstrings or knees.
Or you can choose a side-lying position or even a prone position on your belly.
Take all the time you need to get completely comfortable with your eyes closed.
Direct the awareness to your breath.
Taking a deep inhale through the nose and sighing it out through the mouth.
And two more.
One more to let go even more.
Adjust your position to be even 1% more comfortable.
Allow your body to relax and release tension from the day.
Allow your mind to be at peace and follow my guidance.
Staying in touch with my guidance for as long as you like and then naturally allowing yourself to drift off into sleep whenever you're ready.
Let your body relax.
Feel your head heavy on the pillow.
Allow your forehead to soften.
Relax your eyes and eyelids.
Softening throughout the temples and cheeks.
Relax your upper jaw,
Upper lip,
Lower jaw,
Lower lip.
Relax your whole face and head.
Soften the throat,
Shoulders,
Arms,
Hands and all 10 fingers.
Feel the arms and hands getting heavy as they relax fully.
Soften the whole chest and belly.
Relax the whole back.
Relax the whole trunk of the body.
Soften throughout the pelvis,
Hips,
Legs,
Feet and all 10 toes.
Feel your legs and feet growing heavy as they relax completely.
Feel the whole body relaxing.
Letting go.
Feel the muscle of the mind relaxing and letting go.
Directing awareness to the breath.
Allow the exhalations grow longer than the inhalations.
Inhaling to the count of 4 and exhaling to the count of 6.
Inhaling to 4,
Exhaling to 6.
Allow each exhalation to be long and slow.
Allow each inhalation to flow in effortlessly.
Focusing on a long exhalation to empty the lungs completely.
Joyfully receiving the effortless inhalation.
Continuing to count to 4 as you inhale and to 6 as you exhale.
And as you feel that the breath has established a rhythm where the exhale is longer than the inhale,
You can release the counting and keep your focus on the long slow exhales.
Communicating to the nervous system that all is well in this moment.
That you are safe.
That it is safe to let go completely.
And allow a peaceful,
Restful sleep to take over now.
It's time to rest now.
There's nothing more to do.
Nowhere to be.
This is your time to renew the body.
To let go of the thinking process and fall deeply inward into the most peaceful,
Restorative state.
Where the brainwaves slow down.
Where the activity of the mind ceases.
Letting go with each breath.
And releasing any control over the breath.
Allow the breath to flow naturally now.
And turn your awareness into your heart space.
In the centre of your chest.
Allowing a sankalpa,
A heartfelt intention to emerge.
You might have your own intention.
Or you might choose to use this one.
It's safe to let go and drift into a restful and peaceful sleep for the rest of the night.
Repeat your intention silently three times.
It's safe to let go and drift into a peaceful,
Restful sleep for the rest of the night.
It's safe to let go and drift into a peaceful,
Restful sleep for the rest of the night.
Follow my guidance now as we rotate awareness throughout the body.
Bringing awareness to the part of the body that is caught.
And allowing each part of the body to let go,
To relax,
And fall asleep.
Bringing awareness to the space between the ears.
Sensing the mind space.
Allow the muscle of the mind to release,
To relax,
To let go.
Sensing the forehead.
Temples.
Eyebrows.
The space between the eyebrows.
The right eye and eyelid.
The left eye and eyelid.
Both eyes.
The bridge of the nose.
The tip of the nose.
The air at the nostrils.
Both cheeks.
Lower lip.
Upper jaw.
Lower jaw.
Inside the mouth.
The root of the tongue.
The tip of the tongue.
Inside the right cheek.
Into the ear canal.
Feel the right ear.
The inner ear and the outer ear.
The right ear listening.
Inside the left cheek.
Into the left ear canal.
Feel the left ear.
Inner ear.
Outer ear.
The left ear listening.
Both ears listening.
The scalp.
Back of the neck.
Throat.
Top of the shoulders.
Collarbones.
Right shoulder.
Upper arm.
Right elbow.
Forearm.
Wrist.
Palm.
Back of the hand.
Right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
All five fingers of the right hand.
Tips of the fingers.
The space between the fingers.
The whole right hand.
The whole right arm.
Shoulder.
Center of the chest.
Left shoulder joint.
Upper arm.
Left elbow.
Forearm.
Wrist.
Back of the hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
All five fingers in the left hand.
Fingertips.
The space between the fingers.
The whole left hand.
The whole left arm.
Shoulder.
Center of the chest.
The heart center.
Right side of the chest.
Right side of the ribcage.
Waist.
Right side of the belly.
Right side of the pelvis.
Right hip.
Thigh.
Knee.
Shin.
Calf.
Ankle.
Heel.
Sole.
Top of the foot.
Right big toe.
Second toe.
Third.
Fourth.
Little toe.
All five toes in the right foot.
The tips of the toes.
The space between the toes.
The whole right foot.
The whole right leg.
Hip.
Right side of the torso.
The center of the chest.
Left side of the chest.
Left side of the ribcage.
Waist.
Left side of the belly.
Left side of the pelvis.
Left hip.
Thigh.
Knee.
Shin.
Calf.
Heel.
Sole.
Top of the foot.
Left big toe.
Second toe.
Third.
Fourth.
Little toe.
All five toes in the left foot.
Tips of the toes.
Space between the toes.
The whole left foot.
The whole left leg.
Hip.
Left side of the torso.
Center of the chest.
The space between the eyebrows.
Gather your awareness gently here in the third eye.
In your forehead.
Allow yourself to drop into the deepest level of relaxation.
Relaxation and inner peace.
Becoming aware of your breath.
Imagine your inhale flowing from the third eye down the spine to the base of the spine.
And your exhale rising from the base of the spine back into the third eye.
Inhale breath and energy flowing down the spine.
From the third eye to the base of the spine.
Exhale breath and energy flowing up from the base of the spine back to the third eye.
Inhale sole.
Exhale hum.
Mentally repeating sole as you inhale.
Hum as you exhale.
Inhaling from the third eye to the base of the spine.
Sole.
Exhaling from the base of the spine back to the third eye.
Hum.
Sole.
Hum.
Breath and energy flowing along the spine.
So hum.
Mentally repeating sole as you inhale.
Hum as you exhale.
Inhale flowing down the spine.
Exhale flowing up the spine.
From the third eye to the base of the spine and back.
So hum.
So hum.
So hum.
So hum.
Continue for several breath cycles.
Imagine breath and energy flowing down the spine.
As you inhale sole and up the spine.
As you exhale hum.
So hum breath and energy.
Flowing together.
Up and down the spine.
Inhaling down.
Exhaling up.
So hum.
Now release the so hum breath.
Allow your body to breathe naturally.
And imagine that your body is growing very heavy.
Your feet heavy like rocks.
Lower legs and knees heavy.
Thighs and hips heavy like land.
Belly,
Chest and back heavy.
Feel gravity pulling you down.
Deeper and deeper.
Shoulders,
Arms and heads heavy like land.
The whole head heavy like a rock.
The whole body heavy.
Sinking down.
Deeper and deeper down.
Into the pull of gravity.
Now shift the awareness and imagine your body growing light,
Weightless.
Your feet weightless like feathers.
Lower legs and knees hollow.
Thighs and hips hollow.
Weightless.
Belly,
Chest and back.
Light,
Empty.
Shoulders,
Arms and heads floating weightless.
The whole head empty and free.
The whole body floating weightless like a cloud up in the sky,
Floating.
Now feel the weight of the body again.
Your body feeling heavy like filling with heavy sand,
Sinking into the earth.
The whole body heavy.
Now imagine your body light,
Weightless.
Like the whole body is filling with air and beginning to float weightless,
Limitless and free.
Feel the body growing heavy again.
So heavy,
The whole body sinking deep into the earth.
And now the whole body growing light,
Weightless.
Floating into the air.
Now release the heaviness and lightness.
And feel the body resting so deeply and comfortably in your cozy bed.
Drifting deeper into sleep.
Feel your consciousness drifting.
Thoughts dissolving.
Images dissolving into deep sleep.
Letting go.
Letting go into sleep.
Drifting.
Thoughts dissolving.
Images dissolving.
Drifting into sleep.
Letting go.
Completely.
Resting awareness in the third eye.
The space between the eyebrows.
Allow the following images to flow by.
To arrive and to dissolve.
A deep blue night sky.
Lit by a blanket of stars.
A deep blue night sky.
Lit by a blanket of stars.
A deep and dark green forest.
A deep and dark green forest.
A deep blue ocean.
With gentle waves lapping into the shore.
A deep blue ocean.
With gentle waves lapping into the shore.
A beautiful sunset with deep hues of red,
Purple,
And orange.
A beautiful sunset with deep hues of red,
Purple,
And orange.
Purple and orange.
The full moon lighting up the landscape.
The full moon lighting up the landscape.
The choir of crickets and frogs.
As the night deepens.
The choir of crickets and frogs.
As the night deepens.
All the forest animals finding their dens and going to sleep.
All the forest animals finding their dens and going to sleep.
The whole earth is still and resting.
The whole earth is still.
Releasing the images and their associations.
As you drift deeper and deeper into a peaceful,
Healing sleep.
Feeling safe to let go and drift.
Into a peaceful,
Restful sleep.
Drifting deeper and deeper.
Letting go completely into sleep.
Gently drifting into deep,
Healing sleep.
For the rest of the night.
Sleeping peacefully.
All through the rest of the night.
Good night,
Sweet dreams.
