I offer you this yoga nidra practice to help you find sleep.
Traditionally in yoga nidra we aim to stay awake during our practice,
But when offered in this particular way,
Yoga nidra can be used to gently guide you into sleep.
Allow yourself to relax into the process and trust that your body will take the rest it needs.
You may fall asleep at any time during or after the practice.
Simply allow it to happen and if you find yourself not yet asleep,
Find comfort in knowing that you will still experience a deep rest.
Sleep will come naturally when it's time,
There is nothing more you need to do.
Rest now in whatever position you'd like,
Settle into your nest and find comfort.
Let the worries and events of the day wash away.
Know that all is well and as it should be.
Nothing undone can wait until tomorrow.
All questions are answered.
Everything will be revealed in time.
Allow your eyes to close and take a deep and cleansing breath.
As you exhale,
Feel the tension dissolve into the air around you,
Slowly releasing the muscles in your forehead and jaw.
Let your shoulders fall even deeper into the soft surface beneath you,
Let your legs and feet rest easy.
Listen to the sounds in and around you,
Moving from distant sounds to near and back again,
A kind of symphony.
Feel the subtle movement of your skin softening as your muscles become more and more relaxed and at ease.
In this fertile soil of rest,
We plant our intention.
Repeat silently to yourself,
I am deeply relaxed,
I am ready to accept rest,
I am already resting,
I trust my body and mind to take the rest it needs.
Lightly follow my voice as I guide you from one part of the body to another,
There is nothing to do here,
Simply listen.
If you begin to lose connection with my voice,
Let it go and if my voice returns,
Allow it to accompany you.
All is well,
It is safe to drift in and out with peace.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Right shoulder,
Waist,
Right hip,
Right thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Lower arm,
Elbow,
Left shoulder,
Waist,
Hip,
Left thigh,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Back of the body,
Front of the body,
Top of the head,
Forehead,
Right eye,
Left eye,
Tip of the nose,
Right ear,
Left ear,
Lips,
Chin,
Jaw,
Throat,
Right shoulder,
Left shoulder,
Right arm,
Right arm,
Left arm,
Both arms together,
Right leg,
Left leg,
Both legs together,
Heart center,
Whole right side,
Whole left side,
The whole body,
The whole body,
Feel the body becoming heavy like a great weight sinking to the bottom of the ocean,
Now becoming light,
Dissolving into water,
Becoming ocean,
Now lighter still like air,
Like space,
Floating among the stars,
Letting thoughts and feelings pass like wispy clouds,
Becoming heavy again,
Feel the weight of gravity bringing you to earth,
Feel earth cradling you in warm embrace,
Starlight falling upon you like raindrops,
Resting here count the stars backwards from 100,
If you drift,
Let yourself drift,
Your body is safe and warm,
Your body is resting,
It is safe to let your mind drift with ease,
Floating in starlight.
