Welcome.
This Yoga Nidra is designed to guide you gently into a state of deep rest and relaxation.
Tonight,
Let's keep things simple.
Focusing on your breath,
The sensations of your body,
And the gentle warmth of light that will help you let go of the day.
There is no need to visualize or imagine,
No effort required.
Just listen,
Breathe,
And allow yourself to drift into calm.
This is your time to rest.
Take a deep breath in,
And exhale out through the mouth.
Find a comfortable position,
Either lying on your back,
Or settling in a way that feels most supportive for your body.
Use pillows or blankets.
Nestle in and make sure that you are absolutely comfortable and supported.
Close your eyes.
Take a deep breath in through your nose,
And exhale slowly through your mouth.
Do this two more times on your own.
Feel the surface beneath you,
Supporting your body fully.
You are safe.
You are supported.
And there is nowhere else that you need to be.
Begin to notice the rhythm of your natural breath.
Noticing inhale.
Noticing exhale.
Noticing inhale.
Noticing exhale.
There is no need to change your breath.
Simply notice how it feels as it enters your body and leaves again.
And exhale.
Observe the coolness of your inhale,
And the softness of your exhale.
Allow your exhale to become a little bit longer.
Draw out the exhale.
You can imagine a beach and the ocean waves coming into the shore.
That is your exhale.
Long,
Slow exhale.
Take a moment.
Let your breath settle into its natural rhythm.
Allow a few moments of quiet here,
Just following your breath.
Now as you inhale,
Silently say to yourself,
I welcome calm.
And as you exhale,
I release tension.
Inhale.
I welcome rest.
Exhale.
I release tension.
Inhale.
I welcome rest.
Exhale.
I release tension.
I welcome rest.
I release tension.
Take your time.
Let each breath bring more space and softness to your body and mind.
I welcome rest.
I release tension.
Now gently bring your attention to your body,
Without moving.
Just notice the sensations present in each part of your body.
Start with your feet.
Feel their weight,
Their stillness.
Let your feet soften completely.
Move your awareness to your legs,
Your calves,
Your knees,
Your thighs.
Feel your legs growing heavy,
Sinking into the surface beneath you.
Shift your awareness to your hips and pelvis.
Allow them to relax fully,
Releasing any tension that they may be holding.
Deep breath in.
And as you exhale,
Relax hips,
Legs,
And feet.
Pause here.
Breathe.
Let these areas soften further.
Shift your awareness to your belly.
Notice the gentle rise and fall of your breath.
Let this breath be a breath of relaxation.
Be soft,
Unhurried.
Awareness moves to your chest.
Feel the warmth of your breath and the space it creates.
Let your chest and ribs rest completely.
Awareness shifts to your arms and shoulders.
Shoulders melting down and away from your ears,
Relaxing.
Allow the weight of the day to drip off of your shoulders.
Let it go.
Pause here and breathe.
Shoulders,
Arms,
And hands resting completely.
Bring your awareness to your neck and jaw.
Allow your jaw to soften.
Your tongue is resting gently.
Move your awareness now to your head,
Relaxing the back of your head,
Top of the head.
Let your forehead smooth.
The space around your eyes soften.
And your entire face relaxes completely.
Your whole body is now resting,
Warm and still.
Warm and still.
Return your awareness to your breath.
Feel its natural rhythm.
Soft,
Steady,
And calm.
And peaceful.
Inhale,
I welcome rest.
Exhale,
I release tension.
Let the quiet hold you.
Just breathe and rest.
As you remain here,
Know that your body is deeply relaxed.
Your mind is calm and you are ready for sleep.
If you drift into sleep,
Allow it to come naturally,
Like a wave washing over you.
If you are still awake,
Rest here as long as you'd like,
Soaking in the warmth,
Stillness,
And relaxation that you've created.
You are safe.
You are supported.
You are enough.
Sweet dreams.
