Namaskaram,
I'm Ananya.
As you listen,
Allow the body to rest just as it is.
There is nothing you need to do.
Nothing you need to change.
Simply listen and let rest come to you naturally.
Welcome.
Begin by arriving exactly where you are.
There is nowhere else you need to go.
Nothing else you need to tend to.
The day is complete.
The night has begun.
You are allowed to rest now.
Allow the body to lie exactly as it is.
No adjusting.
No searching.
The position you are in is already enough.
Notice the surface beneath you,
How it supports your body fully,
Steady.
You are being held.
There is nothing you need to hold together.
Nothing you need to manage.
The night is not asking anything of you.
If the eyes are open,
They may soften.
If the eyes are closed,
They may rest quietly.
Sounds may exist around you,
Some near,
Some far away.
They do not disturb settling.
They can come and go while you remain at rest.
If the body feels restless,
Or the mind feels active,
That is okay.
Nothing has gone wrong.
You are not here to fix restlessness.
You are here to slow.
As these words reach you,
The nervous system begins to recognize that it is safe to decelerate.
Safe to become heavier.
Safe to become still.
Now notice the natural weight of your body,
Not creating heaviness,
Simply sensing what is already present.
The head resting.
The skull supported.
Allow the head to feel heavy,
Gently sinking downward.
The scalp softens.
The forehead smooth.
The space between the eyebrows widens.
The eyes rest deeply.
No effort behind them.
The jaw releases.
Teeth resting apart.
The tongue soft.
The throat open.
The shoulders gently dropping,
Not forced,
Simply received by gravity.
Arms resting.
Heavy.
Supported.
Hands loose.
Fingers soft.
Nothing to hold.
Nothing to manage.
Now notice the chest.
The breath moving naturally.
No guidance needed.
With each exhale,
The body settles downward,
As if movement is draining out.
The belly softens.
The lower back eases.
The hips release.
The legs grow heavy.
Thighs resting.
Knees supported.
Calves soft.
Feet warm.
Toes completely at rest.
The body now resting as one whole.
Contained.
Grounded.
Still.
Core Nidra.
Now allow awareness to soften.
Not focusing.
Not directing.
Simply resting inside the body.
When the body slows,
The mind follows.
There is no need to quiet the mind.
Slowness does that on its own.
The nervous system begins to downshift.
Out of movement.
Into steadiness.
You may notice warmth.
Heaviness.
A sense of being held together.
Or nothing at all.
That is also settling.
Thoughts may still arise.
They do not need attention.
They move more slowly now.
Or feel further away.
As if losing momentum.
Underneath thought,
There is stillness.
A steadiness that does not move.
The body feels more solid.
More contained.
Energy settles downward.
Not rising.
Not scattering.
Just settling.
The nervous system no longer scans.
The mind no longer jumps ahead.
You may feel a sense of coherence.
Of being held together.
No effort required.
If sleep approaches,
You may allow it.
The words slow now.
The spaces grow longer.
Breath becomes quiet.
The body deeply heavy.
Settling into stillness.
No need to move.
No need to adjust.
Awareness becomes diffuse.
No edges.
Just rest.
Grounded.
Steady.
Everything is already settled.
There is nothing more you need to hear.
Nothing more you need to do.
You may remain here.
Or drift into sleep.
Both are natural.
The words fade now.
Silence remains.
Holding you.
Resting you.
