Welcome to your yoga nidra into deep sleep.
We will begin with a relaxing yoga nidra to prepare you for a beautiful night.
My voice will be present for the first part of the evening,
And then your nighttime soundscapes and gentle music will continue as you drift into dreamland.
Get cozy in your bed,
Snuggle into your pillow and covers,
Close your eyelids,
And let your eyes take a break from taking everything in from your day.
My voice can simply be a soft thread guiding you from awakeness into the world of sleep.
Let it become part of the background,
Or simply something that drifts in and out of your awareness.
Begin to feel your head resting on your pillow,
Supported and relaxed,
And imagine that any extra thoughts from the day can start to leave your mind.
These thoughts becoming thinner,
Lighter,
And evaporating from this moment,
Leaving more space for restful rejuvenation to take place.
Rejuvenation of your mind,
Rejuvenation of your heart,
Rejuvenation of your energy and physical body.
Begin to deepen your breathing,
And start to inhale for a gentle count of 4,
And exhale for a slow,
Easeful count of 6.
If you naturally feel a pause at the top or bottom of your breath,
Let it be there.
Just start to slow your breath down with your exhales a little longer than your inhales.
Take one more round of this slow,
Deep breath,
And once you have completed that round of breath,
Simply let your body be breathed naturally as you sink into this moment a little more.
There is nothing you need to do.
Nothing you need to hold on to.
When sleep comes,
Let it be there.
If awareness stays,
That's welcome too.
Both are forms of rest.
Let your natural breath pace help you loosen your grip on the day,
Letting each gentle exhale take everything with it.
You don't need to carry anything from your day into your sleep.
Bring your awareness gently to the center of your chest,
Not forcing a held attention.
Just resting your awareness there,
Like a kind hand placed softly over your heart.
Imagine a gentle glow in this space,
A calming light that feels safe and warm.
And from that glow,
Allow this simple intention to arise.
I drift easily into rest and ease.
I drift easily into rest and ease.
Imagine tucking this intention into the covers beside you on the bed,
Letting it rest with you as you relax.
I drift easily into rest and ease.
We'll begin to move awareness gently through the body as your muscles begin to melt deeper into relaxation.
Just let your attention drift from one place to the next,
Like warm water flowing and inviting rest to your entire being.
Bring your awareness to your right hand,
Your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your right hand,
The back of your hand,
Wrist.
Awareness gently flows up your forearm,
Elbow,
Upper arm,
Right shoulder.
Let the shoulder feel soft,
As though it's being gently placed down on the bed a little bit more.
Awareness drifts down along the right side of your body,
Your ribs,
Waist,
Right hip,
Down the right thigh,
Shin,
Ankle,
The heel of your right foot,
Sole of your right foot,
Heel of your left foot,
Top of your foot,
Resting.
Now awareness moves up to the left hand,
Index finger,
Middle finger,
Ring finger,
Little finger,
Back of the left hand,
Wrist,
Forearm,
Upper arm,
Left shoulder.
Let the shoulder soften completely.
Awareness flows along the left side body,
Ribs,
Waist,
Left hip,
Heel of the left foot,
All toes resting gently.
Awareness spreads across the back of the body,
The backs of the heels,
Hamstrings,
The back of the hips,
Low back,
Upper back,
Shoulder blades melting,
The spine resting without effort,
The back of the neck,
The base of the skull,
Relaxing into the support beneath you.
Awareness flows to the front of the body,
The face,
The throat,
The chest rising and falling,
The belly soft and unguarded,
The entire front body at rest.
Awareness moves to the crown of the head,
Forehead smoothing,
Temples soft,
Eyes calm,
Cheeks relaxed,
Tongue resting,
Lips easy,
Chin soft,
The whole face at ease,
The whole body lying down,
The whole body supported,
The whole body finished with the day.
I drift easily into rest and ease.
Bring awareness back to the breath,
Follow it closely,
Letting it naturally flow in and out of your body,
Just knowing it's always here for you.
Imagine each exhale gently pulling you deeper into your bed,
Like gently floating further from shore,
Into a space of safe and calming ease.
Begin a slow,
Quiet count backwards from 54.
With each exhale,
One number dissolves away.
Inhale.
Exhale.
54.
Exhale.
53.
Let the numbers become faint,
Easy to lose.
If you forget the count,
That's perfect.
There's nothing you need to return to but the sounds around you.
Breathe and count backwards from 54.
Rest in the space between breaths.
Empty moment before the next,
Where nothing is asked of you.
I drift easily into rest and ease.
Notice the feeling of the body sinking easily,
Deeper and deeper into comfort.
The body sinking,
As though the earth is gently hugging you for the night.
Notice a subtle ease as you sink deeper into the arms of relaxation and calm.
A quiet comfort.
A sense of completion.
Just let the feeling of rest carry you from one moment to the next.
Allow these images to drift through your awareness,
Like half-remembered dreams.
A house at night,
Windows glowing softly with candlelight.
A cozy bed turned down waiting for your arrival.
The sound of distant rain.
A cat curled into a perfect circle.
Warm socks fresh from the dryer.
A long path disappearing into the horizon.
The moon peeking out from behind thin clouds.
A lake,
Serene and still.
A feather floating down from the sky.
I drift easily into rest and ease.
Imagine yourself laying under a clear starry night sky.
The twinkling of soft light winking at you from lifetimes away.
Sharing a message of comfort and belonging.
A message of support and safety.
You are exactly where you're meant to be.
You are safe.
You are supported.
You are allowed to rest deeply.
You are allowed to let go of awareness.
I drift easily into rest and ease.
As you watch the slow twinkle of the expansive Milky Way,
You begin to wrap yourself in a thick,
Soft blanket.
As if sleep itself is the blanket that knows exactly how to rest around you.
The softness of stillness takes over.
You are just here.
With the stars.
With the comfort.
With the world becoming quieter and gentler around you.
Somewhere beneath thought,
Your intention is still present.
Hear it as if whispered from the sky above.
From the stars and into your heart.
I drift easily into rest and ease.
There is nothing more to follow.
Nothing to hold onto.
You are free.
If awareness fades,
Let it fade.
If sleep arrives,
Welcome it.
If you still hear me,
Gently move your attention to your heart.
And as you breathe,
Witness a soft glow.
Just like the stars.
Flickering in the space of your heart.
Breathe into the stars within.
I drift easily into rest and ease.
Hari Om Tat Sat.
And so it is.
