Good evening,
I'm so glad that you're here.
I'm Mark Rowland and welcome.
This is a guided yoga nidra for sleep.
You don't need to do anything at all,
So you can lie down now.
Make yourself nice and comfortable.
Make any adjustments so your body feels like it's supported.
Allowing your arms to rest by your sides,
Legs gently falling apart.
Jaw soft and eyes closed.
This practice will guide you into deep rest.
You may remain aware or you may fall asleep.
Just know that both are completely fine.
So,
Simply listen and let the words carry you.
Begin to notice your breath,
No need to change it.
Just observe the gentle rise and fall.
Imagine your breath like a slow tide,
Moving in and out.
With each exhale,
Allow the body to soften a little more.
Feel the weight of your body being safely held by the surface beneath you.
Now,
Gently bring to mind a simple intention,
A short phrase.
Something that feels true for you.
It could be something like,
I am safe,
I am at ease,
I allow rest.
Repeat your intention silently three times.
Let it settle,
Like a seed planted in stillness.
We will now move awareness throughout the body.
Just follow the words,
No need to think,
Just notice.
Bring your attention to your right hand thumb,
Second finger,
Third finger,
Right hand forefinger,
And little finger,
Your right palm of the hand,
Back of the hand,
Wrist,
Your right forearm,
Elbow,
Upper arm,
Your right shoulder,
Your armpit,
Side of the body,
Right side of your waist,
Your hip,
Right thigh,
Knee,
The calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth,
And little toe.
Now bring your attention to your left hand thumb,
Second finger,
Third,
Your little finger,
Your left hand palm,
Back of the hand,
Wrist,
Your left forearm,
Elbow,
Elbow,
Upper arm,
Shoulder,
Your left armpit,
Your left side of body,
Waist,
Left thigh,
Knee,
Calf,
Ankle,
Heel,
The left sole of your foot,
Top of your foot,
Big toe,
Second,
Third toe,
Fourth,
Little toe.
Back of your body,
Right shoulder blade,
Left shoulder blade,
The spine,
Lower back,
Back of the head,
Front of the body,
Forehead,
Eyebrows,
Space between your eyebrows,
Eyes,
Nose,
Cheeks,
Your jaw,
The tongue,
Throat,
Chest,
Heart centre,
Belly,
Lower abdomen,
Whole body together.
Now bring awareness now back to your breath,
Now gently begin counting your breaths backwards from 10 to 1,
Each inhale and exhale counting as 1,
2,
3,
4,
5,
6,
7,
8,
9,
10,
9,
8,
Continue silently at your own pace,
If you lose count just begin again at 10,
Now imagine you are lying beneath a vast night sky,
The air is calm,
The space around you feels open,
Infinitely endless,
Above you stars are scattered across the sky,
Soft,
Distant and peaceful,
You begin to feel lighter,
As if the weight of the body is gently dissolving,
Imagine now,
You are floating,
Slowly rising,
Upward into the night sky,
There is no need for effort here,
Just drifting,
Carried by a force that is soft and steady,
Below you,
The earth grows distant,
Above you,
Space opens wide,
You are surrounded by stars,
Each one glowing gently,
Not bright or sharp,
Just calm and steady,
You drift between them,
No direction is needed,
No destination to get to,
Time feels different here,
Slower,
Much more spacious,
Perhaps you notice a deep silence,
Not empty but full,
Supportive,
You are held safely in this space,
Nothing is expected of you,
Nothing that you need to do if thoughts come,
Just let them pass,
Like distant stars,
Moving through the sky,
You continue to float,
As you go deeper and deeper into rest,
Now gently return to your intention,
Your simple phrase,
Repeat it softly and silently three times,
Let it settle into this quiet space,
There is nothing more to follow,
Nothing more to do,
You can simply rest,
Drifting,
Floating,
Settling,
If sleep comes to you,
Welcome it,
If you remain aware,
Just stay here,
In this calm,
Let the breath continue,
Softly and naturally,
And allow yourself to rest,
