Welcome to Yoga Nidra for deep sleep.
Please come to a comfortable position.
You may lay down on your back.
Give some support to your knees and feet if you need to.
Keep yourself warm and just do whatever you need to do to allow yourself to stay still here with comfort.
When you are ready,
Gently close your eyes.
I would like you to release all your expectations here.
Keep in mind that there is nothing supposed or not supposed to happen.
Everything is neutral without our opinions.
We are here to practice paying attention to whatever comes up which leads us into a more relaxed state and into a deeper sleep.
We allow yourself to welcome any sensations,
Thoughts and emotions.
Allow yourself to form harmony with them and be more relaxed.
Now I would like to invite you to open your senses and feel whatever comes to you at this moment.
Hear the sounds.
Feel the taste of your mouth.
The smell of the air.
The sensations on your skin.
And feel your whole body.
Simply notice the existence of yourself.
Now I would like you to see yourself at your favorite place.
It could be an imaginary place or a place that you have been to before.
Feel the sensations on your skin.
Feel the sensations on your skin.
Now I would like you to see yourself at your favorite place.
It could be an imaginary place or a place that you have been to before.
You are extremely relaxed there.
What does this place look like?
What do you smell?
What do you hear?
Are you with someone,
Your pets or yourself?
What does this place look like?
What do you smell?
What do you hear?
Are you with someone,
Your pets or yourself?
What are the colors there?
The temperature?
How does your body feel?
How does your body feel?
How does your body feel?
Allow yourself to take in the moment and be very relaxed at this place.
Here I want you to think of an intention of this practice.
It can be anything of your own or if you allowed me to suggest,
You can repeat after me.
I am allowing myself to relax and get into deep,
Peaceful and nourishing sleep.
I am allowing myself to relax and get into deep,
Peaceful and nourishing sleep.
Repeat it and plant it as a seed inside your heart.
As you are repeating in your mind,
Notice how you feel.
I am letting myself to be in deep,
Peaceful and nourishing sleep.
Now please bring awareness to your body.
As you are doing that,
Allow each part to relax more.
Now pay attention to your tongue.
Feel the sensation inside your mouth,
The temperature.
Feel your lips and the muscles around your mouth.
Be aware of them and allow them to relax more.
Notice the sensation of your eyeballs,
Your eyelids and the darkness of your eyes.
Feel the sensation of your eyes,
Your eyes and the darkness of your eyes.
Feel your forehead,
Your brows and the muscles between your brows.
Notice their existence and sensations.
While doing that,
Allow them to relax and rest.
Now feel your face as a whole,
Simply feeling your face.
Feel your scalp,
The top of your head and the back of your head.
Feel your face as a whole,
Simply relaxing.
As you are feeling your head,
Allow it to be heavier and sink a bit deeper into your pillow.
Feel the heaviness of your entire head.
Now bring your attention to your body.
Feel your throat.
Feel the sensations,
The temperature.
Gently follow my voice and feel the back of your neck.
Feel the space behind your neck.
Now bring your awareness into your upper back,
Allowing them to get heavier and sink deeper into the bed.
Now gently trace your backbone from vertebra to vertebra,
From the upper back down to the tail.
As you are feeling your backbone from top to bottom,
Allow the space in between each vertebra to increase.
Allow them to be more at ease.
Feel each vertebra.
Now feel your hip area,
Simply notice any sensations,
Noticing the weight just as they are.
Welcome anything that's present to you at this moment.
Now feel the entire legs.
Allow them to relax and sink a bit deeper into your bed.
Please gently bring your awareness to your chest.
Notice the movement of your chest following your breath without changing anything.
Feel your collarbones being wider apart from each other as you breathe.
Feel your rib cage expanding and the fresh air filling up inside your body.
As you are breathing in,
Feel the calmness flowing into your body,
Spreading to the tips of your fingers and your toes.
As you are breathing in,
There's a cloud of peacefulness covering your whole body.
You feel your body become more and more relaxed.
You are simply enjoying this resting status.
You are allowing yourself to relax and move into the space of deep sleep.
At this moment,
You are seeing yourself laying in that place where you are absolutely relaxed.
Your mind is soft and at ease.
Nothing is going to happen here.
It is simply peaceful.
You allow yourself to be pulled deeper and deeper into the space.
You allow yourself to be drifted into deep sleep.
Notice how the breathing comes very naturally to you.
Your heart beats comes very naturally to you.
Resting comes very naturally to you.
You are simply being here and resting.
You have found a place of peacefulness where you are welcomed to visit when you need it.
Enjoy the feeling here.
Remember the feeling in your body.
Feel free to stay here longer for your peaceful night.
Or if you want,
Slowly come back to your body.
Notice the weight,
The positions.
At this moment,
You still remember the place of peacefulness where it always exists inside yourself.
Now I will count from 3 to 1 to signal the end of this session.
1.
This is the end of Yoga Nature for deep sleep.
