Yoga Nidra for sleep.
Namaste.
Gently close your eyes and keep them closed for the whole exercise.
Note your body's position from the inside.
You are sitting or lying completely straight.
Palms are facing upwards.
The feet are hip-wide apart.
Your legs are relaxing from the hip joints,
Rotating slightly outwards.
If you need to make any adjustments,
Do it now.
Feel the dimensions of your body in space.
Observe your ability to move and take note of the fact that during this exercise you will not make use of it.
Observe your natural breathing.
Allow yourself to become calmer and more serene every time you exhale.
Let go of all tightness,
Physical and mental.
Sound the mantra OM three times,
Aloud or silently in your mind.
Direct your attention to the sounds you can hear outside of this room.
Take them in one by one and store them away in your ear.
You won't need them for this exercise until you wake up in the morning.
Take note of all sounds originating in this room.
Again,
Take them in and store them away.
Listen to the subtle sounds within.
Observe what emotion is present within you in this moment.
Observe the flow of your thoughts getting ever more gentle,
Floating by your awareness with a touch as light as a feather.
Observe everything,
Take hold of nothing.
My voice will guide you through yoga nidra.
In this exercise there is no right or wrong.
Say to yourself,
I am now practicing yoga nidra.
In this exercise I will relax deeply and at the end move into a deeply nourishing,
Regenerating and refreshing sleep.
I am aware of my body and my mind.
Call your sankalpa to mind,
Your highest decision.
If you do not have one yet,
Use.
My life is filled with joy,
Gratitude and serenity.
Repeat your sankalpa several times,
Very carefully and full of trust.
Always use the exact same words.
Now travel with your awareness through the body.
Don't concentrate too much and just follow the speed of the instruction.
Imagine the flow of your awareness being a stream of healing light filling and connecting every body region.
Be aware of the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
The back of the hand,
The right wrist,
Lower arm,
Right elbow,
Upper arm,
Shoulder,
Shoulder joint,
The right armpit,
The right side of the torso,
Hip joint,
The right thigh,
Knee,
Shank,
Ankle,
Heel,
The sole of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire right foot,
The entire right side of the body.
Be aware of the left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Lower arm,
Left elbow,
Upper arm,
Shoulder,
Shoulder joint,
The left armpit,
The left side of the torso,
Hip joint,
The left thigh,
Knee,
Shank,
Ankle,
Heel,
The sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire left foot,
The entire left side of the body.
Place your attention on the right toes,
Left toes,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf,
Left calf,
Right knee pit,
The left knee pit,
The right hamstrings,
Left hamstrings,
Right buttock,
Left buttock,
The right side of the back,
The left side of the back,
The entire spine,
The entire back,
The right shoulder blade,
Left shoulder blade,
The entire neck,
The back of the head,
Scalp,
The top of the head,
Forehead,
The right eyebrow,
The left eyebrow,
The center between the eyebrows,
The eyes,
Ears,
Cheeks,
Nose,
Lips,
Chin,
Jaw,
Throat,
The right collarbone,
The left collarbone,
The right side of the chest,
The left side of the chest,
The breastbone,
Upper belly,
Navel,
Abdomen,
Genitals.
Be aware of the right leg,
Left leg,
Both legs,
The right arm,
The left arm,
Both arms,
The entire back of the body,
The entire front of the body,
The right side of the body,
The left side of the body,
The entire body,
The entire body,
The entire body.
Feel the spots where the body is touching your support.
Observe the natural breath.
Move the awareness back and forth with the breath.
Feel the movement of breathing in the belly.
If thoughts surface,
Allow them to come and go without interfering.
Be aware of the left nostril.
Keep your awareness on the left nostril when breathing out and breathing in again.
Then change your focus to the right nostril during the next out breath.
Breathe in,
The right nostril,
Change again to left.
Alternate the focus after each in breath.
Move just your awareness.
Allow the breath.
Imagine breathing through the belly region and count your natural breath from 108 downwards.
Inhale,
Exhale,
108.
Inhale,
Exhale,
107.
Inhale,
Exhale,
107.
Inhale,
Exhale,
106.
Go on in your own rhythm and count downwards towards refreshing sleep.
It is not important how far you get.
If you lose yourself,
You can just start again or concentrate on the natural flow of the breath.
Namaste.
