Welcome to this yoga nidra to help get you back to sleep.
You're probably already lying down.
So take a moment now to get properly comfortable again.
Move your pillow if you need to.
Perhaps pull the duvet.
Around you.
And when you're settled.
Gently close the eyes.
If you've woken up in the middle of the night and you're brain has decided that.
Now is a good time to start thinking about absolutely everything.
I know how frustrating.
Even agonizing that can be.
Sometimes one thought comes along.
We follow us into another.
And another.
And all of a sudden we're off to the races.
So rather than trying to force sleep to happen here for the next little while we're going to stop trying altogether you can just.
.
.
Lie here and follow my voice.
We'll begin with three physiological sides.
Breathing in gently through the nose.
And a second little breath here at the top.
And a long easy breath out through the mouth Again,
Breathing in.
A little more at the top.
And slowly breathing out.
I'm once more in.
A little bit more.
And a long,
Easy breath out.
And letting your breath settle back into its own natural rhythm.
Could you bring your attention to the jaw?
Perhaps allowing a little space between the teeth.
Tongue resting heavy.
To the eyes.
All those teeny tiny muscles around and behind the eyes.
Sensing them soften.
The forehead.
You might imagine the muscles of the forehead beginning to unfurl.
Softening the space between the eyebrows.
The shoulders dropping back and down.
The hands leave.
Belly,
Soft.
And you might become aware of the weight of the body on the bed.
Noticing where the back of the body meets the surface.
The back,
The head and shoulders.
The upper and lower back.
The bone.
The backs of the legs and heels.
The whole body supported by the bed beneath you.
And you might bring your awareness to the ears.
Noticing both ears listening.
And thriving.
And passing through.
Sounds in the distance.
Sounds closer by.
Just noticing.
Hearing happening all by itself.
And you might welcome yours and Kalpa here now if you have one you're currently working with.
Or you might welcome the simple phrase I am safe to rest.
I am safe to rest.
Repeating it silently three times.
And letting those words go,
Could you bring your awareness to the right hand?
All of your attention settling at the right hand.
The right thumb.
End.
Middle ring.
Little finger.
Palm of the right hand.
Back of the hand.
R.
I.
P for a while.
Upper arm.
Shoulder.
The whole right arm.
The whole rice arm.
Noticing any warmth or coolness here maybe a subtle tingling or simply the feeling of the whole arm resting and allowing awareness to move to the right side of the chest.
Down to the right waist.
Rise hip Bye.
Lower leg.
I'm cool.
Ew.
So love the rice bush.
Top of the first.
Big toe.
Second.
Third.
Forward.
Baby toe.
The whole rice lag.
And could you sense the whole right side of the body now?
Awareness spreading throughout the whole right side of the body.
And could you also bring awareness to the left hemisphere of the brain?
The whole right side of the body.
Left hemisphere of the brain.
Could you sense both at the same time?
The whole right side of the body.
Left hemisphere of the brain.
And letting that go.
Could you bring your awareness to the left hand?
All your attention settling in the left hand.
Left thumb.
Index.
Middle ring.
Little finger.
Palm of the left hand.
Breath.
Forearm.
Upper arm.
Shoulder.
The whole left arm.
Sensing any warmth or coolness.
And the whole left arm.
To the left side of the chest.
Down to the left waist.
Left hip.
Bye.
Lower leg.
I'm cool heel.
The sole of the left foot.
Top of the first.
Big toe.
Second.
Third.
Forward.
Baby toe.
Sensing the whole left leg.
Sensing the whole left side of the body.
Awareness spreading throughout the whole left side of the body And could you also bring awareness to the right hemisphere of the brain?
Whole left side of the body.
And the right hemisphere of the brain.
Could you sense both at the same time?
The whole left side of the body.
Right side of the brain Letting that go and Sensing the whole body now.
Both hemispheres of the brain.
Both sides of the body.
Awareness through the whole head.
Both shoulders and arms.
Chest and belly.
Legs and feet.
Sensing the whole body together.
And from this sense of whole body awareness.
My two Welcome the natural rhythm of the breath.
No need to deepen or change it in any way.
Just noticing the natural inundation You might notice the sensation of air at the nostrils.
The chest gently rising and falling.
The belly rising and falling.
And could you begin to.
.
.
Count the breath backwards from 20.
I'll tend the first few with you.
And you can continue at your own pace.
Breathing in 20.
Age 20.
10,
19.
.
.
Ace.
.
.
Nineteen.
.
.
And 18.
House 18.
I'm letting the counting go.
I'm just resting here.
The whole body resting.
Whole body at ease.
And perhaps welcoming your sankalpa once more.
Or the simple phrase I am safe to rest.
Mentally whispering three times.
And letting the words go.
