Getting yourself as comfortable as you possibly can for yoga nidra,
Preparing you for sleep,
Gathering whatever blankets,
Maybe a pillow under your knees to support your lower back,
A pillow under your head to support your neck.
Do you want the eyes closed fully or perhaps something to dim your light?
Whatever you need so that you can rest peacefully sleep comfortably.
Once you're ready,
Attune away from the outer environment from the day that you've just had,
From the tomorrow that has yet to come.
Aware of your body,
Fully aware of yourself resting,
Giving yourself permission to let go,
To no longer think about the past or the future.
Allow yourself to enjoy this moment here and now.
Attuning to the rhythm of your breath flowing in through your nose,
Flowing out from your nose,
And beginning to soften the muscles around your eyes,
Your inner ears,
The temples,
The cheeks.
Release your lower jaw down from your upper jaw.
Let your mouth,
Your tongue relax.
Muscles around neck and shoulders releasing.
Your fingers are loose.
Your toes are relaxed.
Nothing but space in your mind,
Nothing but space in your mind.
If you were to gaze inward behind your forehead,
You would find nothing but space.
Travel your awareness down to your breath as it moves in and out of your ribs,
As it moves in and out of your belly,
Going into an easy breath rhythm to help soothe your nervous system and relax your mind.
Your breath is your cosmic force with the power to move,
Sweeping things out of your mind,
Releasing your day.
Your breath is an anchor,
Keeping you anchored in your now,
Breathing on a ratio of one to two.
You might start breathing in through your nose for a count of two and exhaling out for a count of four,
Slowing the breath down with every exhalation,
Not necessarily doubling your breath,
But slowing the breath down as you double the count of your exhalation compared to your inhalation.
In for a count of two,
Out for a count of four.
Slowing the breath down with every exhalation,
Increasing the count.
In for a count of three,
Out for a count of six.
A smooth inhalation,
A controlled gentle slowing the breath down with every exhalation,
Increasing the count if you like.
Inhaling for a count of four,
Exhaling for a count of eight.
No agitation.
If a lower number works better for you,
Work with the rhythm and count that suits your nature right now.
If you'd like breathing in for a count of five,
Exhaling for a count of 10,
Slowing the breath down with every exhalation,
Soothing ocean waves,
Washing away any tension,
Impurities,
Residue.
Every exhalation,
Pieces of you surrendering,
Letting go.
After your next exhalation,
Let your breath return back to its natural rhythm.
An easy flow in,
A relaxed flow out,
Noticing the breath moving in and out of your belly.
Each time your belly goes down,
Your body relaxes and sinks even more into the surface underneath you,
Cradling you,
Supporting you.
Every fiber of your being is signaling it's time to relax,
It's time to be free.
Checking your sacred space,
Making sure you're as comfortable so you can rest easily.
Every cell of your body signaling relaxation,
Time to rest.
Rotating your consciousness around your body,
Letting your awareness hover over that part of your body.
As I say each part of your body,
Let a deep slumber,
A deep ease enter into the cells making up that part of your body.
Let your body go into a state of rest and relaxation.
Become aware of your right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The back of your right hand,
Right palm,
Right wrist,
Right forearm,
Elbow,
Upper arm,
Right shoulder,
Right side waist,
Right hip,
Top of the foot,
Right big toe,
Second toe,
Third toe,
All of the toes of your right foot.
Awareness of the left side of your body,
Your left thumb,
Second finger,
Fourth finger,
Fifth finger,
The back of the left hand,
Top of the left foot,
Left big toe,
Fourth toe,
All of the toes of your left foot,
Releasing.
Now the back of your body,
Alternating body parts,
The right toes,
The left toes,
The sole of the right foot,
The sole of the left foot,
Right heel,
Left heel,
Right calf,
Back of right knee,
Back of left knee,
Right hamstring,
Left hamstring,
The middle chest and the ribs,
The upper spine,
The upper chest and the collarbones,
The back of the neck,
The front of the neck,
The back of the skull,
The sides of the head,
The crown of the head,
The forehead,
The right eyebrow,
Left eyebrow,
The space between the eyebrows,
The right temple,
The left temple,
The muscles around the left eye,
The left cheek,
The right ear,
The left ear,
The right nostril,
The left nostril,
The bridge of your nose,
The tip of your nose,
Upper lip,
Lower lip,
Upper set of teeth,
Lower set of teeth,
Upper gums,
Upper gums,
The tongue relaxed in the cradle of your jaw,
The upper jaw,
The lower jaw,
The back of your throat,
The whole of your neck,
The front of your chest,
The back of your chest,
The right arm,
Both arms at the same time,
Your left leg,
Both of your legs,
Feeling both of your legs at the same time,
The whole front of your body,
The whole back of your body,
Your whole body,
Your entire body,
Is resting,
Releasing,
Peaceful,
The breath flowing in,
The breath flowing out,
Nothing but space in your mind,
As you drift peacefully into sleep,
The breath easily flowing in,
Easily flowing out,
Your body's relaxed,
The cells of your body releasing,
From the tip of your toes to the top of your head,
Every cell of your body is signaling deep rest,
Deep relaxation,
As if you're just floating,
You're floating through space,
Or maybe floating on top of a puffy cloud,
Under the stars,
Sanity surrounds you,
A deep sense of ease,
In the air,
The atmosphere,
Puts you to sleep,
As your heart rate starts to slow,
Your breath rate starts to slow,
Your body temperature starts to cool,
Your muscles becoming heavier,
Nothing disturbs your peace,
Free to be at ease,
Enjoying this space,
The space of your body,
This relaxation,
Let yourself rest,
Or if you want,
Let yourself rest your attention,
On the constant motion of your breath,
With every exhalation,
Helping you to surrender,
To let go,
To just be and be free,
Surrender into a deep sleep,
The cells of your body releasing,
Have a beautiful night's sleep,
