Welcome to this guided yoga nidra for healing sleep with me Hani Be.
So much of our day we are giving our attention to the outer world and the screens that surround us.
The intention of this yoga nidra is to help you restore your attention and return to a natural rhythm.
In this sleep cycle may you heal and feel rejuvenated upon waking.
Let my voice carry a deep relaxation bringing sleep close to you.
Lie down in a relaxing position.
Get comfortable and make any adjustments if you wish at this point.
Relax your shoulders.
Relax your arms,
Hips,
Back,
Knees and ankles.
Lift your head a couple times to release any tight spots from the back of your neck and shoulders.
Allow the eyes to gently close.
If you feel any tension or tight spots in a part of your body,
Take your awareness to that body part and consciously relax that body part.
Unplug from the stimulation of life.
This day is complete.
So take a moment to digest the experiences,
Lessons learned or insights that created subtle changes in your life direction.
As each moment floats past in your mind's eye without over analyzing,
Breathe in gratitude for this day and exhale anything you are holding on to that is no longer needed to proceed into sleep in the days to come.
Releasing.
Become aware of any sounds you can hear in this moment.
Nothing else but what you can hear without straining your ears.
Start by focusing on the most distant sounds.
Move your attention from sound to sound without labeling the source.
Now move your awareness to sounds within the room.
The sound of your breath flowing freely between your nostrils.
Visualize yourself within this room.
Visualize the four walls of the room without opening your eyes.
The ceiling,
The floor,
The walls.
Visualize your position in the room.
Your body laying on the bed or ground.
The parts of your body touching the surface beneath you.
Your clothes,
Your hair,
Your face.
The entire body lying down.
Become aware of your natural breath.
The breath moves in and out of your body without any effort.
Your natural breath flows in through both nostrils.
Notice the feeling of the breath as it comes in and out of your nostrils.
Now it is time to create your own intention for this yoga nidra and for sleep.
It can be very simple as to relax or to simply rest the mind.
Or it can be more complex,
Dedicating it to an aspect of the day ahead.
The person that will be lying next to you or any other more specific intention.
Repeat this intention three times to yourself mentally,
Clearly,
And with faith and focus.
Your eyelids feel heavier and heavier,
Effortlessly gazing with this inner eye,
Your intuitive eye.
Loosen the grips in your palms,
In your heart,
In the belly,
Releasing.
Now we will begin a systematic journey of awareness through the body.
Move your loving awareness to the different parts of the body as you hear them named.
Beginning with right arm,
Right shoulder.
Right side of chest,
Right side of torso and waist.
Down the right leg and foot.
Moving to the left side.
Left arm.
Left shoulder.
Left side of chest.
Left side of waist and torso.
Whole left leg and foot.
Now go to the back of the body.
Back of your feet.
Back of your legs.
Buttocks.
Upper back.
Middle back.
Upper back.
Back of the shoulders.
Back of the neck.
Back of the head.
Loving awareness arises to the front side of the body.
Top of the head.
Whole face.
Jaw.
Cheeks.
Eyes.
Forehead.
Throat.
Neck.
Collarbones.
Chest.
Energetic space of the heart.
Abdomen.
Navel.
Pelvic floor.
The whole body.
The whole being.
The whole self.
The natural rhythm of your breath soothes you like the ebb and flow of the ocean waves.
Allow each breath to bring you closer and closer to a state of restoration and rejuvenation of body,
Mind,
And spirit.
Maintain this healing presence on the breath.
Continue to breathe through the belly with every inhalation,
The abdomen expanding.
With every exhale,
The navel is drawn towards the spine.
You know exactly how to fall asleep automatically.
Maintain this awareness of the breath.
Become aware of your physical body.
The body relaxing on the surface beneath you.
Touching the ground or bed.
Looking deeper and deeper within this inner eye.
You intuitively know what you need for your healing.
What is it that you are needing?
What you are craving?
Desiring deeply in the depths of your soul.
Lean into a comforting hug of sleep.
Cradling you.
Nurturing you.
You are exactly where you need to be.
Protected by the energy of the moon.
Calm and peaceful.
You are ready to leave this day behind.
And any worries,
Fears,
Or doubts rise above you.
Releasing.
Within this home of sleep,
You will awaken refreshed and ready for the day ahead.
Slowly sink deeper and deeper into sleep.
The outside world fades away into the soothing,
Restful night.
Releasing.
Unplugging.
Healing.
Give yourself the space to feel.
To heal.
Soften your inner voice.
Come home to yourself in this state of peaceful rest.
Sweet dreams,
Dear one.
Good night.
