Welcome to this Nidra practice for deep and restful sleep.
Tonight we will journey into the realm of nature,
Transforming into a majestic raven,
Soaring high above a serene woodland.
This practice will guide you into a state of profound relaxation,
Helping you release the weight of the day and connect with a sense of freedom and peace.
Find a comfortable position,
Lying on your back with your arms resting at your sides and your palms facing up.
Close your eyes and allow your breath to settle into a soft natural rhythm.
This is your time,
Time to let go,
Time to rest and time to restore.
As you settle into stillness,
Take a moment to set an intention for this practice.
Perhaps it is to let go of stress,
Invite calmness,
Or prepare your body and mind for a deep nourishing sleep.
Silently repeat to yourself,
I am safe,
I am free,
I am ready to rest.
I am safe,
I am free,
I am ready to rest.
Let this intention guide you as we move deeper and deeper into relaxation.
We will begin by scanning your body to release any remaining tension.
Bring your awareness to the crown of your head.
Feel a wave of relaxation gently flowing down your scalp,
Softening your forehead,
Your eyes and your jaw.
Let your face grow soft,
As if it is melting into the surface beneath you.
Now let this wave of calm flow down your neck and your shoulders,
Releasing any tightness or heaviness.
Feel it moving into your arms,
Through your elbows,
Wrists and fingertips.
Shift your focus to your chest and abdomen.
Notice the gentle rise and fall of your breath.
Each exhale carries away tension,
Leaving your chest and stomach soft and light.
Now bring your attention to your hips,
Thighs,
Knees and calves,
Allowing them to sink deeply into the surface beneath you.
Finally,
Feel the relaxation travel through your feet and toes,
Grounding you completely.
With each breath,
Feel your body becoming lighter,
As if dissolving into the space around you.
In your mind's eye,
Imagine yourself standing at the edge of a tranquil woodland at twilight,
The sky above is painted in rich shades of indigo and amber,
The last light of the day is giving way to the mystery of the night.
A soft breeze rustles through the trees,
Carrying the earthy scent of pine and moss.
As you stand there,
You begin to notice a change within yourself,
Your arms feel lighter,
Stretching them outwards,
You notice they are transforming into long,
Sleek wings,
Each feather is rich and dark,
Shimmering in hues of midnight blue and charcoal grey,
Catching the soft glow of the full moon.
Your breath slows,
Deep and rhythmic,
As your body feels powerful yet light,
Your feet transform into strong talons,
Perfectly designed for balance and precision,
You feel your heartbeat steady and strong,
As your senses sharpen,
You feel one with the raven spirit.
You take a deep breath,
Spread your wings,
And with a powerful leap,
You lift off the ground,
Soaring effortlessly into the twilight sky.
You are gliding now,
High above the woodland,
Your wings cut smoothly through the air,
As a cool wind rushes past you,
Refreshing and invigorating,
Below the forest stretches endlessly,
A sea of dark green dappled with silver light,
Where the bright full moon filters through the canopy.
Feel the freedom in your movements,
As you ride the air currents with ease,
Your vision is clear and sharp,
Capturing every detail,
The gentle swaying of the treetops,
The faint glow of twinkling distant stars.
Above you,
The vast night sky opens up,
Like an endless canvas dotted with shimmering stars,
You are part of this infinite expanse,
Weightless and free,
The quiet wisdom of the raven fills you,
Grounding you in its strength,
Yet lifting you beyond all boundaries,
Each beat of your wings carries you further from the noise of the world,
You are untethered,
Wild,
You are deeply at peace.
As the night deepens,
You begin to descend,
Spiraling gently back toward the earth,
The woodland greets you with open arms,
Its serenity wrapping around you,
Like a soft comforting blanket,
You land gracefully on the forest floor,
Folding your wings and feeling your body transform back.
Your arms are once again by your side,
Your feet grounded,
But the freedom and lightness of flight remain deep within you,
A quiet energy glowing in your core,
As you lie here,
The peace of this woodland surrounds you,
Holding you in all of its stillness,
Take a moment to notice how deeply relaxed you feel,
There is nothing left to do,
Nowhere you need to be,
Simply allow yourself to drift further and further into this restful state,
Feel the quiet of the woodland,
The wisdom of the raven,
And vastness of the night sky within you,
You are safe,
You are calm and you are free.
When you are ready,
Let go completely,
Surrendering to the deep and rejuvenating sleep,
Good night,
May your dreams carry you on wings of peace and freedom.
