Welcome to this yoga nidra for deep sleep.
You are giving yourself permission to rest completely.
This is your time your space to let go of the day your thoughts and any tension held in your body.
Lie on your back legs slightly apart arms resting gently by your side.
Take a slow deep breath in and exhale fully.
Allow your eyes to close naturally.
From this moment on allow yourself to sink into calmness into rest into sleep.
Bring gentle attention to your breath.
Notice the rhythm of your inhale.
Notice the softness of your exhale.
With each inhale feel calmness entering your body.
With each exhale release tension,
Release thoughts,
Release worry.
Feel the gentle wave of your breath rising,
Falling,
Rising,
Falling.
Each wave carrying you closer to deep rest,
Closer to sleep.
Notice the spaces between your breaths.
Small pauses where nothing needs to happen.
Allow these pauses to deepen your sense of calm.
Silently set a gentle intention for restful sleep.
I allow myself to sleep deeply and peacefully.
Repeat it silently three times feeling it as truth in your body.
Bring awareness now to your physical body.
Feel the weight of your body against the surface beneath you.
You are fully supported.
Begin with your toes.
Soften,
Relax the soles,
Arches,
Heels.
Release,
Ankles,
Cup,
Both knees,
Heavy,
Warm,
Loose,
Pelvis,
Lower back.
Release,
Sink into deeper support.
Notice your belly rising and falling naturally with each breath.
Soften,
Chest and ribs.
Tension,
Release.
Expand gently on the inhale.
Relax on exhale.
Lower back.
Middle back.
Shoulder blades.
Let them relax.
Spine long,
Supported,
Calm.
Both shoulders.
Both elbows.
Each part soft,
Loose,
Completely relaxed.
Allow it to soften.
Lips.
The tip of your tongue.
The roots of your tongue.
Tongue.
Throat.
Allow the small muscles behind your eyes to soften.
Eyebrows.
Forehead.
Let your forehead relax.
Third eye.
Temples.
Scalp.
Allow gentle waves of relaxation through each area.
Allow your head to feel heavy,
Fully supported.
Back of your neck.
Soft and relaxed.
The throat releases.
Open,
Calm.
From the crown of your head down to the tips of your toes.
Every muscle soft.
Every calm nerve relaxed.
Every cell at ease.
Your whole body heavy and relaxed.
Imagine a warm golden light at the crown of your head.
It flows slowly downward.
Softening and releasing every part of your body.
Neck.
Shoulders.
Arms.
Chest.
Back.
Stomach.
Neck.
Toes.
Legs.
All the way to your toes.
With each breath feel this light carrying you deeper into calm.
Deeper into rest.
Deeper into sleep.
Picture yourself in a safe,
Serene place.
A quiet forest.
A beautiful beach.
A warm,
Peaceful room.
Feel the stillness.
The gentle support around you.
Allow yourself to melt completely into this space.
There is nothing left to do.
Your body is heavy.
Your mind is calm.
Your breath is slow and steady.
Allow yourself to drift,
Float and melt into sleep.
Sleep comes naturally.
Deeply restorative.
You are safe.
Remain here in this deep relaxation until sleep takes over completely.
