Hello,
This is Amanda and I'll be guiding you through a yoga nidra practice for those nights when you're exhausted but your mind doesn't seem to know that it's bedtime and it just doesn't want to slow down.
Maybe you've been looking forward to getting into bed all day.
You finally have a quiet house,
Your head hits the pillow,
And suddenly your brain starts working.
You remember something you forgot to do.
You think about tomorrow.
You replay something that happened today.
Perhaps you wonder whether you responded to that email.
You remember that you need to buy diapers.
You start planning the weekend.
And before you know it,
You're wide awake.
If this sounds familiar,
You're in the right place.
Tonight you don't need to force yourself to sleep.
You don't need to make your mind completely quiet,
And you don't need to solve anything.
Your only job is to rest.
Begin to settle into your bed.
Make yourself as comfortable as possible.
Adjust your pillow.
Pull the covers around you.
Allow your body to find the position that feels most supportive.
And when you're ready,
Allow your eyes to close.
Take a slow,
Comfortable breath in through your nose.
And exhale softly through your mouth.
Again,
Inhale deeply.
And exhale completely.
One more time.
Deep inhale,
Breath in.
And when you're ready,
Exhale,
Slide out.
And then allow your breath to return to its natural rhythm.
Gently moving in and out of the body.
Feel the weight of your body against the mattress.
Feel the mattress supporting you.
You don't need to hold yourself up anymore.
The day is over.
For now,
There's nothing you need to do.
There's nowhere you need to be.
Accept following the sound of my voice as you rest and relax.
Settling into a deep state of relaxation.
Bring your awareness to your right hand.
Write them.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hands.
Wrists.
Forearms.
Elbow.
Upper arm.
Right shoulder.
Right side of the chest.
Ways.
Bye!
Me.
Lower leg.
Ankle.
Heal sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right leg.
The whole right leg.
The whole right side of the body.
The whole right side of the body.
Now bringing your awareness to the left hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Time.
Back of the hand.
Rest.
Forearm.
ELBOW Upper arm.
Left shoulder.
Left side of the chest.
Waste.
Bye.
Me.
Lower leg.
Ankle.
Heal.
So love the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
4th toe.
5th toe.
The whole left leg.
The whole left leg.
The whole left side of the body.
The whole left side of the body.
The whole right side of the body.
Both sides of the body together.
The whole back of the body.
The whole front of the body.
The whole body.
Feel yourself resting here.
Now bring awareness to your mind.
Notice whatever thoughts are present.
You don't have to make them disappear.
You don't have to stop thinking.
Instead,
Imagine that your mind is like a desk.
And on this desk are all the thoughts you've been carrying.
Things you need to remember.
Things you need to do.
Conversations,
Decisions,
Plans.
Worries questions.
Everything is scattered across the desk.
And tonight you don't need to organize it.
You don't need to finish it.
You don't need to figure it out.
You can simply begin placing each thought back onto the desk.
One at a time.
And as you place it down,
Say silently,
Tomorrow.
That thought can wait until tomorrow.
Another thought appears.
Place it on the desk.
Tomorrow.
Another.
Tomorrow.
You don't have to solve tomorrow tonight.
Perhaps there are things you genuinely need to remember.
Imagine writing them down.
Once they're written down,
You don't need to keep repeating them in your mind.
They're somewhere safe.
You can come back to them tomorrow.
Now imagine turning off the light above the desk.
The room becomes dark.
The desk is still there.
The thoughts are still there.
But you don't need to look at them.
You can let them wait.
There is nothing you need to solve right now.
Nothing you need to decide.
Nothing you need to accomplish.
The day is complete.
Bring awareness back to your breath.
Notice the natural rhythm of your breathing.
Inhale.
Exhale… Feel the belly gently rise.
And fall.
With every exhale,
Imagine your body becoming a little heavier.
Your forehead softens.
Your jaw relaxes.
Your shoulders release.
Your belly softens.
Your hips become heavy.
Your legs become heavy.
Your entire body becomes heavy.
You are supported.
You are allowed to rest.
If another thought appears,
That's okay.
You don't need to fight it.
Notice it.
Place it on the desk.
And return to your breath.
Nothing to solve.
Nothing to accomplish.
Nowhere to go.
Just rest.
If you're still awake,
You can simply continue resting here.
You don't need to do anything when this practice ends.
There is no need to check the time.
No need to wonder how much longer you have to sleep.
Just rest.
And if sleep comes,
Allow yourself to follow it.
Good night.
