Welcome to this yoga nidra practice designed to help you find restful sleep and inner peace during menopause.
Allowing your body and mind to release stress and tension.
Find a comfortable position either lying down or seated and close your eyes.
Take a deep breath in and as you exhale let go of the day's worries and concerns.
Allow your body to settle into a state of stillness.
We begin this practice by setting a positive intention or otherwise known as a sankalpa.
This intention is a short positive statement in the present tense.
It could be something like I am calm and relaxed or I sleep peacefully through the night.
Repeat your intention silently to yourself three times with feeling and conviction.
And let this intention anchor your practice and guide you towards a state of deep relaxation.
Let's bring your awareness to your body.
Feel the weight of your body resting on the surface beneath you.
Take a deep breath in and as you exhale feel your body sinking deeper into relaxation.
We'll now begin a detailed body scan to release any remaining tension.
We start by focusing on your toes.
Notice any sensations there.
Wiggle them slightly and let them relax completely.
Feel this relaxation spread to your feet allowing them also to become heavy and relaxed.
Move your awareness to your ankles.
Feeling any tightness or discomfort.
And as you exhale release any tension.
Allow your calves to soften and relax as you feel a sense of ease spreading through your lower legs.
Bring your focus to your knees.
Imagine them becoming warm and relaxed.
Let this warmth travel up to your thighs allowing your muscles to loosen and unwind.
Feel your thighs becoming heavy and supported.
Shift your attention to your hips and your pelvis.
Notice any areas of tightness and with each breath allow your hips to relax and open.
Feel a sense of grounding and stability in your pelvis.
Move your awareness upward to your lower back.
Imagine a gentle wave of relaxation spreading through your spine.
Let go of any tightness allowing your lower back,
Sacrum and buttocks to release and relax.
Continue this wave of relaxation up your middle and upper back feeling each vertebra becoming warm and relaxed.
Allow your shoulder blades to drop and settle into the surface beneath you.
Bring your awareness to your abdomen.
Notice any tension or tightness in your diaphragm.
And with each breath let your abdomen soften and expand.
Move your focus to your chest feeling your heart center open and relaxed.
Allow each breath to fill you with a sense of calm and peace.
Move your attention to your shoulders.
Notice any areas of tightness and with each exhale let your shoulders drop and relax.
As you feel this relaxation spread down your arms through your upper arms,
Elbows,
Forearms,
Wrists and hands let your fingers soften and let go of any tension.
Bring your awareness to your neck and your throat.
Notice if you feel any tension there.
And with each breath allow your neck to lengthen and relax.
Feel your throat open and soften.
Finally bring your awareness to your face.
Notice any tension that you may be feeling in your jaw,
Around your mouth,
Around your eyes,
Or the center of your forehead.
Allow your entire face to soften.
Releasing any tightness.
Let your scalp and head become warm and relaxed.
Now bring your awareness to your breath.
Notice the natural rhythm of your breathing without trying to change it.
Feel the cool air entering your nostrils and the warm air leaving.
And with each exhale let go of any remaining tension.
Begin to count your breaths backwards from 20 to 1.
With each inhale and exhale count down.
Inhale 20.
Exhale 19.
Inhale 18.
Exhale 17.
Inhale 16.
Exhale 15.
Inhale 14.
Exhale 13.
Inhale 12.
Exhale 11.
Inhale 10.
Exhale 9.
Inhale 8.
Exhale 7.
Inhale 6.
Exhale 5.
Inhale 4.
Exhale 3.
Inhale 2.
Exhale 1.
Imagine yourself lying on a large soft cloud.
The cloud is light and fluffy,
Gently supporting your entire body.
Feel yourself sinking into the cloud,
Completely supported and weightless.
The cloud is floating in the sky,
Drifting along with the breeze.
Picture this cloud carrying you through a starry night sky.
The stars above are twinkling softly,
Creating such a peaceful atmosphere.
Feel the cool,
Fresh air around you,
And the gentle motion of the cloud rocking you into a state of deeper relaxation.
Know that this cloud is here to support you fully.
There is nothing you need to do but relax and be carried by this soft,
Comforting cloud with a cool breeze around you.
Feel yourself becoming lighter as your worries of the day and all of your tension melt away.
Imagine the cloud taking you to a place of perfect peace and tranquility.
You are floating effortlessly,
Feeling safe,
Feeling cool,
The cloud's gentle motion lulls you into a state of calm and serenity,
Preparing you for a perfect,
Restful sleep.
Repeat quietly to yourself the following affirmations,
Allowing each one of these to resonate deeply within you.
I am safe and supported.
I am at peace with my body and my mind.
I release all the heat and tension and embrace coolness and relaxation.
I am worthy of restful,
Restorative sleep.
I trust my body's natural rhythms.
My mind tonight is calm and clear.
I am in harmony with my body.
I welcome deep,
Peaceful sleep.
Feel yourself drifting deeper and deeper into relaxation.
Imagine descending a gentle staircase with each step taking you deeper into calm,
Sleepiness,
And tranquility.
As you step down,
You feel more relaxed and at peace.
As we come to the end of this practice,
Take a moment to thank yourself for taking this time to nurture your well-being.
With each practice,
Your body and mind will learn to let go more deeply,
Helping you achieve the restful sleep you deserve.
Allow yourself to drift into restful sleep now,
Knowing that you are safe,
Supported,
And at peace.
