Welcome,
I'm Sarah.
This yoga nidra is a gentle aid to support you in finding deep healing rest.
As the body softens and the mind quiets.
You may naturally drift towards sleep.
Together,
We'll invite the body and mind into a state of deep relaxation.
Find your way into a comfortable position.
Lying down.
Get yourself as cozy as possible.
Creating a nourishing yoga nidra nest.
Adjust your pillow and blankets so you feel safe.
Secure and support it.
Allow your body to unwind the tension from the day.
The shoulders release.
The jar unfolds.
The muscles behind the eyes soften.
Feel the layers of stress.
And melting away from your body as you settle into stillness.
The mind unraveling.
The thoughts softening to a gentle hum.
Make any final adjustments so you are completely comfortable and at ease.
Open your ears to the sounds around you.
Right ear listening.
Left ear listening.
Awareness.
Of the soft sound of your breath.
The feeling of the breath on your nostrils.
Feel the belly rise and fall.
With each inhale.
And exhale.
Big inhale through the nose.
Exhale a sigh of relief.
Softening.
Settling.
Letting go into the support beneath you.
Bring your attention to your heart center.
Feel the aliveness that lives here.
As you rest your awareness here.
Welcome your sankalpa.
Your intention.
You may have your own.
Or you may use.
I am resting deeply.
Healing my body,
Mind,
And spirit.
I am resting deeply,
Healing my body,
Mind,
And spirit.
Speak it three times in your mind.
Feel your intention spreading out from your heart.
Encompassing your whole being.
Let it seep into you as you move into a state of deep rest.
Moving through a rotation of consciousness.
Bring all of your awareness to the tip of your nose.
The feeling of the breath on the right nostril.
The left nostril.
Aware of the breath on both nostrils.
Bridge of the nose.
Center of the forehead.
The right eyebrow.
The muscles behind the right eye.
The right ear.
The right ear canal.
Moving into the left ear canal.
The left ear.
The muscles behind the left eye.
Eyebrow.
The upper lip.
Lower lip.
Tongue.
Pit of the throat.
The entire neck.
Collarbone.
Center of the chest.
Aware of sensation in the center of the chest.
Right shoulder.
Elbow.
Rest.
Palm of the hand.
Right thumb.
First finger.
Second finger.
Third finger.
Pinky finger.
The tips of all five fingers on the right hand.
Back of hand.
Rest.
Alba.
Shoulder.
The entire right arm.
Right side of chest.
Ribs.
Waste.
Right hip.
Knee.
Ankle.
Top of the foot.
Right big toe.
Second toe.
For.
Little toe.
The tips of all five toes on the right foot.
Bottom of the foot.
Ankle.
The entire right leg.
Right side of torso.
Shoulder.
Right arm.
The entire right side of your body.
The entire right side of body.
Left hemisphere of brain.
Can you feel the entire right side of your body?
And the left side of your brain.
Bring all of your attention to the center of your chest.
Left shoulder.
Elbow.
Rest.
Palm of the hand.
Left thumb.
First finger.
Second finger.
Third finger.
Pinky finger.
The tips of all five fingers on the left hand.
Back of the hand.
Elbow.
Shoulder.
The entire left arm.
Left side of chest.
Ribs.
Left hip.
Ankle.
Top of the left foot.
Left big toe.
Second toe.
Pinky toe.
The tips of all five toes on the left foot.
Bottom of the foot.
Ankle.
Me.
For the entire left leg.
Left side of torso.
Left arm.
The entire left side of your body.
The entire left side of your body and the right hemisphere of the brain.
Can you feel the entire left side of body?
And right side of brain simultaneously.
Bring your attention.
To the left side of the body.
And the right side of the body at the same time.
The entire body.
In both hemispheres of the brain.
The entire body.
Shimmering with sensation.
Deeply resting.
Whole body at ease.
Feel the breath on the nostrils.
The simplicity of being breathed.
Breath,
Breathing you.
No effort.
Aware of the natural rhythm.
The push and pull.
Allow the breath to expand past the lungs.
Entire body breathing.
Entire body ebbing and flowing with the breath.
Counting down from 11.
Mentally whispering on the inhale,
11.
Exhale,
11.
Inhale 10.
Exhale,
Done.
Continue at your own pace.
Let that go.
Whole body at ease.
Effortless rest.
Bring your awareness to the center of your forehead.
In your mind's eye.
Imagine a burning candle.
Red and orange,
Bright,
Burning candle.
An ancient tree.
A tall and expansive ancient tree.
A starlit sky.
A dark night full of stars.
A white owl.
A white owl soaring through the night sky.
Waves crashing into the shore.
Gentle waves crashing into the shore.
Still deep water.
Still water reflecting.
A full moon.
A full moon rising.
A warm blanket.
A heavy weighted warm blanket.
Quiet forest.
A dark and quiet forest.
A glowing campfire.
The soft glow of a fire.
Resting deeply on warm sand.
Body heavy.
Releasing.
Whole body resting deeply.
Ocean waves drifting you into a deep sleep.
Letting go.
Letting go.
Aware of the vastness of the stars.
Deep trust in the flow of life.
A witness to all that there is.
Welcome your sankalpa into this state of deep rest.
I am resting deeply.
Healing my body,
Mind,
And spirit.
I am resting deeply.
Healing my body,
Mind,
And spirit.
Allowing the ocean waves.
To wash you into a deep rest.
Letting go of the practice.
Allow your body to sink deeply into your bed.
Completely at ease.
Supported.
Safe.
And that peace.
Sleep well,
My friend.
Until next time.
