Welcome to this yoga nidra practice.
Designed to help your mind and body find rest and stillness.
To let go of the energy of the day and move into the peace and quiet of the night.
To find deep rest.
To sleep.
Take your time to settle into your bed.
Think about the position of your pillows and blankets.
You might want to adjust the volume of this recording.
And start to settle your body into the bed.
You might need to try a few different positions,
Perhaps using pillows under your legs or knees.
There's no need to rush this part.
Take as much time as you need to position your body in a way that feels most restful for you.
As you come into stillness.
Move your attention to your breath.
Just notice how the breath moves your body.
At your chest.
Your belly.
Notice the gentle rise and fall of the breath.
The inhalation.
The exhalation.
Notice the air flowing in your nostrils.
The slight coolness of the inhalation.
The warmth of the exhalation.
On the next inhale,
Take a long breath in through the nose,
Filling the lungs completely.
And exhale through an open mouth,
Extending the exhalation.
One more deep breath in through the nose.
Slight pause at the top and a long exhale through the mouth.
Deep breath in through the nose.
Slight pause at the top.
And a long exhalation.
Continue at your own pace for the next few breaths.
As you allow your breath to return to its natural rhythm.
Focus your mind on the natural rhythm of the breath.
With each exhale,
Feel your body sink a bit deeper into your bed.
You might notice how your head and neck are supported by the pillow.
Feel your shoulders releasing.
Sinking deeper.
The back of your body.
Softening.
Supported by the best.
Your hips and legs.
Your toes.
Feel your body softening.
Releasing the tension of the day.
Welcome in your Sankalpa.
And intention for your practice.
Perhaps you can choose.
I am resting deeply to restore my body and mind.
Mentally whisper your intention to yourself.
And now.
We begin the rotation of consciousness.
As you scan through your body,
Allow your attention to rest on each part of the body.
Giving each area of your body permission to rest.
To let go.
To sleep.
As we shift from the day of thinking and doing to listening and sensing.
Your attention might wander to thoughts or feelings.
If this happens,
Move your attention back to listening to my voice and just sensing each part of your body.
Place all of your attention at the center of the forehead.
The mind's eye center.
The right eyebrow.
Temple.
Cheekbone.
The right eye.
Left eyebrow.
Temple.
Cheekbone.
The left eye.
The tip of the nose.
The right nostril.
The left nostril.
Upper lip.
Lower lip the tongue.
Teeth.
And gums.
The roof of the mouth.
The chin.
The right side of the jaw.
The left side of the jaw.
Right ear.
Left ear.
Back of the head.
The neck.
Throat center.
The right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm of the hand.
Back of the head.
Right thumb.
First finger.
Second Third.
Little finger.
Palm of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
The right side of the chest.
Left side of the chest.
Left shoulder upper arm.
Elbow.
Forearm.
Rest.
Palm of the hand back of the hand.
Left thumb.
1st finger.
Second.
Soon.
Little finger.
Palm of the hand.
Wrist.
For now.
Elbow.
Upper arm.
Shoulder.
The heart center.
The ribs and the lungs.
Diaphragm.
Belly.
Naval.
The pelvic bowl.
Right hip.
Thigh.
Knee.
Call.
Ankle.
Sole of the foot.
Top of the foot.
Big toe.
Second.
Side.
Forth.
Little toe.
Sole of the foot.
Ankle.
Knee.
Sigh.
Hip.
Pelvic bowl.
Left hip.
Thigh.
Me.
Cough.
Ankle.
Soul of the foot.
Top of the foot.
Big tug.
Second.
Side.
Sports.
Little toe.
Sole of the foot.
Ankle.
Cough.
Knee.
Sigh.
The left side of the torso.
The left arm.
Awareness throughout the left side of the body.
The left side of the body.
And the right hemisphere of the brain.
Awareness throughout the left side of the body.
Right brain.
Shifting awareness to the right side of the body.
The right leg right side of the torso.
Right arm.
Throughout the right side of the body.
And the left hemisphere of the brain.
Right body.
Left brain.
Bring your awareness to the core of your body.
The innermost part of your body.
And now the outer surface of your body.
Feel the back of your body.
And the front of your body.
And now,
Feel your whole body.
Your whole body.
As a unified field.
Of awareness.
Feeling sensation and awareness throughout your whole body.
As you continue to sense your body Notice once more.
How the breath.
Moves your body.
At the belly.
The chest.
The gentle rise and fall of the breath.
Moving in and out.
The inhale.
And the exhale.
On your next inhalation.
Start to count down from 18.
Inhale 18 Exhale,
AT.
Inhale 17.
Exhale.
70.
Continuing down at your armpits.
Begin to imagine.
You are resting.
In your own.
Private inner sanctuary.
A real or imagined place.
Where you feel at peace.
A place of calm.
Of beauty.
Real or imagined.
It could be outside in nature.
Or inside a safe space.
Imagine all the details.
The quality of the light.
The colors.
Any sounds or aromas.
You might share this space with your favorite person or animal.
Resting back.
Into this inner sanctuary of peace.
Of rest.
There's nothing you need to do.
You are free.
To rest deeply.
To let go.
To sleep now.
Welcome the image of the sun.
Sinking below the horizon.
The setting sun.
Birds in flight.
A flock of birds in flight.
Waves upon the shore.
The gentle lapping.
Of Ocean Way.
Of flickering flame.
The warm glow of a flickering flame.
A field of grass.
Blowing in the wind.
A field of grass.
Blowing in the wind autumn leaves.
Falling from the trees.
Autumn leaves.
Gently falling a crescent moon.
A crescent moon.
A sky.
Full of stars.
Thousands of twinkling stars in the night sky.
