Welcome to this Yoga Nidra for deep sleep.
You'll be guided through a practice to help your body and mind release and reset,
Focusing first on the breath and body awareness,
Then a gentle visualization,
Imagining yourself in a peaceful,
Safe room.
Afterwards,
A soothing,
Healing soundscape with music will continue,
Supporting you as you drift into deep,
Uninterrupted sleep.
Find a position that feels most comfortable to you,
Adjusting,
Adapting and allowing your body to be supported by the bed beneath you.
Allow yourself to be held,
And take a gentle breath in through the nose,
And a long,
Slow breath out through the mouth,
And out,
And once more in,
And out.
And if you wish,
You may like to welcome a gentle intention,
Perhaps it's,
I am safe to rest,
I welcome peace.
And if no words come,
Simply rest in the knowing that your being here is enough.
We'll move around the body now,
Just noticing each part,
The right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The right side of the chest,
Waist,
Hip,
Heel,
Sole of the foot,
Top of the foot,
And the toes,
Now to the left toes,
Top of the foot,
Sole of the foot,
Ankle,
And the left side of the chest,
The shoulder,
Down to the wrist,
Back of the hand,
Left hand,
Little finger,
Ring finger,
Middle finger,
Index finger,
Breathing in,
And away,
Awareness to the back of the body,
The shoulder blades,
Spine,
Middle back,
Lower back,
To the belly area,
Rising,
And falling.
The chest,
The chin,
The tongue,
Lips,
Nose,
Eyes,
Forehead,
And the top of the head,
Awareness to the whole of the front of the body,
And the whole of the back of the body,
And the front and back together,
Feel the weight of your body,
Every muscle softening,
Every bone supported,
No holding,
Just releasing,
Notice the rhythm of the breath,
Each breath carries energy through you,
A current which is gentle,
Flowing,
With ease,
Thoughts may appear,
Just like stars twinkling in the night sky,
And as clouds drift across,
The stars become covered,
Softened,
And fade from view,
Thoughts are similar,
Appearing,
Then gently dissolving,
And beneath you,
And the thoughts,
Is a quiet knowing that rests within you,
A wisdom that whispers,
You are safe,
You are whole,
You are enough,
You are safe,
You are whole,
You are enough,
You are safe,
Allow yourself to imagine the sensations as I speak them,
Feeling the body heavy,
Sinking deeply into the support beneath you,
And now light,
As though you are floating,
Heavy,
Light,
Heavy,
Light,
Light,
And now imagining stillness,
Everything calm,
And unmoving,
And then movement,
A subtle sense of life flowing within you,
Stillness,
Stillness,
Movement,
And allow all these opposites to dissolve now,
Leaving only balance,
And ease,
Imagine yourself inside a peaceful room,
A place just for you,
Which feels very safe,
Perhaps as a soft bed,
Or chair,
Some gentle pillows,
Or blankets,
That feel comforting to you,
The room is dimly lit,
Maybe by the glow of a candle,
A small lamp,
Or moonlight filtering safely through a window,
A star's twinkle in the night sky,
Like thoughts in the mind,
And clouds drift across the sky,
Covering and softening the thoughts,
Leaving only rest,
Here you are cocooned,
Sheltered,
And deeply at ease,
Resting,
Releasing,
Softening,
