Welcome to this yoga nidra for restorative sleep.
This practice is best kept for the end of your day,
When you can drift straight off into sleep at the end.
So check you have done everything you need to prepare for sleep.
And when you're ready,
Come to lie down in your bed.
Make sure you're warm and comfortable.
Take a last scan of your body.
Checking for any little discomfort that might come to distract you over time.
And letting gaze soften.
Eyes full closed.
Allow your body to sink into stillness.
Feeling the support of the mattress beneath you.
Totally supported enemies.
Taking three deep breaths now to let go of the day.
Inhale deep down into belly.
And sigh it out,
Letting go of any thoughts of the day that is now finished.
Another deep inhale.
And exhaling thoughts of tomorrow.
One last deep inhale and as you sigh it out.
Your mind comes completely into the present moment.
Returning to your natural breath There is nowhere else you need to be.
Nothing else you need to be doing.
Continue to watch the gentle flow of your natural breath.
Belly rising with every inhale.
And falling with every exhale.
The practice of yoga nidra begins now.
Repeat three times inside your mind.
I will remain aware and receive what I need.
Tell yourself three times.
Each night I drift off to sleep with ease.
And wake up in the morning restored and renewed.
Each night I drift off to sleep with ease and wake up in the morning restored and renewed.
Now I'm going to name a part of your body for you to bring your awareness to.
You don't need to move,
Just let your mind shift from one place to the next as I name them.
Start by becoming aware of the right side of your body.
Become aware of your right hand.
Right thumb.
Index finger.
Middle finger.
Ring finger.
Middle finger.
Palm of the hand.
The whole right hand.
The right wrist Love,
Ram.
Around.
Shoulder armpit.
The whole right arm.
The right side of the ribs.
Right side of the waist.
Right hip.
Bye.
Ankle.
The hole right there.
Right heel.
Top of the foot.
So,
What the fuck?
Right big toe.
Second turn.
Sad,
Dark.
For Tyrone.
See you next time.
The whole of the right foot.
The whole right side of the body.
The whole right side of the body.
Now becoming aware of the left side of your body.
Become aware of your left hand left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
The whole left hand.
Left wrist Longer on.
Our birth.
Again.
Shoulder.
Armpit.
The whole left arm.
The left side of the ribs.
Left side of the waist.
Left hip.
Side.
No.
The whole left leg.
Let it heal top of the foot.
You sole of the foot.
Left big toe.
Second time.
That are.
4th turn.
Fifth chart.
The whole of the left foot the whole left side of the body.
The whole left side of the body.
Bringing awareness to the back of your body.
Back of the head.
Back of the neck.
Right shoulder blade left shoulder blade.
Now we're back.
Right at it.
Left butter.
The whole back of the body.
The whole back of the body.
Shifting awareness to the front of your body.
To the crown of your head.
Your forehead.
Rhymes Temple.
Left temple.
Right eyebrow.
Eyebrow center right eye.
Lifestyle.
Right ear.
Lift air.
Right cheek.
Left cheek.
The bridge of the nose.
The right nostril.
The left nostril.
Tip of the nose.
The accurate.
Allahu Akbar the chin.
Endure.
You That's correct.
Right collarbone.
Left collar bone front of the chest.
You pelvis.
The whole front of the body.
The whole front of the body.
Become aware of the body as a whole.
The home of your body.
The whole of your body.
Notice that your body is breathing inhaling and exhale.
Breathing in.
Breathing out.
Watch the air flow down into the lungs.
Nourishing the body.
And flowing back out again.
Begin to count the breaths.
Backwards from 10.
Inhale 10.
Exhale 10.
In channel 9.
Exhale 9 Enjoy.
Continue counting at your own pace.
Your attention wanders and you lose your place or you get down to one.
Simply start again from 10.
That it can't go.
Continue to allow your body to breathe.
We are now going to move through a series of feelings and sensations in the body.
As I call these out.
Try not to overthink Just allow your body to experience them.
Feel your body become weightless.
As if you could barely lift a finger.
Feel your body become strong that you could carry anything with ease.
Feel your body become hot.
Feel your body become cold.
Experience chaos.
Experience calm.
Feel your body become light.
Feel your body become heavy.
Experience happiness.
Experience sadness.
Feel your body become tense.
Feel your body become relaxed.
Completely and totally relaxed,
Supported and at ease.
Imagine you're on a tropical beach at sunset.
The air is warm.
Is a gentle breeze which rustles the leaves of palm trees and tickles your skin.
That carries the scent of salt water and sunshine.
You can taste the salt on your lips.
And you have the whole beach to yourself.
The wide expanse of soft white sand leads down to a calm ocean.
Gentle waves lap at the shore.
Making a soothing sound that is so calming to you.
You feel so relaxed and at ease in this place.
The sky is painted with bright pinks and oranges by the setting sun.
A vibrant work of art.
It feels like nature has put on this glorious display just for you.
Walking along the beach feeling the sand beneath your bare feet.
You know that right now This is the only place you need to be.
You see a hammock strung up between two of the palm trees.
And decide that this will be the perfect place to watch the sunset from.
And settle yourself in.
Getting comfortable in the hammock.
It sways from side to side.
Gently rocking you.
From here you have the perfect view of the setting sun.
Slowly turning to a bright red ball of fire as it moves towards the horizon.
The sway of the hammock.
Combined with the rustling of the palm trees.
The rhythmic whisper of the waves.
And the scent of the ocean soothes you.
You allow your eyes to fall closed as you enjoy this moment of total calm and relaxation.
Repeat 3 times inside your mind.
Each night I drift off to sleep with ease.
And wake up in the morning.
Restored and renewed.
Become aware again of your body breathing peacefully.
Feel the mattress beneath you.
And weigh into your plan.
The practice of yoga nidra is now complete.
If you need to make any little movements or adjustments to position your body for sleep,
You can do so now.
And allow yourself to drift off into deep sleep.
Restorative.
