Welcome,
My name's Sandhya.
This practice is here to support your natural sleep.
I'll include calming breath awareness and a slow yoga nidra body scan,
And soothing sleep language to support deep sleep.
I'll guide you first with my voice,
And then delta wave binaural beats will continue so you can keep resting all night.
For optimum benefits,
Use headphones.
As you find yourself your comfortable position,
With the earth supporting your body,
Feeling gratitude for your pillow and your bed,
Take a slow breath in through your nose,
And a long,
Easy breath out.
There's no need to force sleep,
A live sleep to arrive when the body is ready.
Resting is also healing.
And as you rest here,
You may notice the breath slowing as you breathe in,
The muscles giving up their hold to the surface beneath you,
Softening,
Sinking,
Letting go.
I invite you to tighten the leg muscles and release,
To make fists with the hands,
Squeeze the arms into the body and release.
All muscles of the face,
Squeeze towards your nose and release,
Raise the eyebrows and letting go.
Inviting all muscles of the face to release,
The shoulders to soften,
And feeling the weight of the left arm,
What the fingers are touching,
And the right arm,
Feeling its weight,
Awareness of the fingers and what they are touching.
Breathing,
Breath in,
Watching the breath as it moves through the body on the inhale and releases on the exhale,
Aware of the temperature of the air,
As you take a breath in,
Of the air,
As you breathe,
Watching the breath,
Awareness to the mind,
Each time the mind wanders,
Acknowledge the thought,
To my words,
Being aware of that sense of stillness and peace within you,
Body sinking deeper into comfort,
Slow,
Like distant sounds.
Music holding you,
Supporting you through the night.
