Hello everyone and welcome to this yoga nidra session for deep relaxation and sleep.
Lie down in a comfortable position,
Arms by your sides with your palms facing up and legs slightly apart.
Close your eyes and take a deep breath in through your nose and exhaling through your mouth,
In and out,
In and out.
Feel your body sinking into the surface beneath you,
Releasing any tension.
Inhale deeply,
Imagining a wave of relaxation starting from your toes,
Moving up through your body and exhale,
Letting go of any stress.
Allow your right hand to relax completely,
Feeling the warmth and comfort in each finger,
Palm and the back of your hand.
A soothing light radiates from your hand,
Spreading relaxation throughout your body as it moves up your arm,
Releasing any tension from your forearm,
Elbow and shoulder.
Shift your awareness to your left hand,
Feel the sensation in each finger,
The palm and the back of your hand.
Sense the comforting light extending from your left hand,
Moving up your arm,
Soothing every muscle and nerve as it travels through your forearm,
Elbow and shoulder.
Bring your focus to your right foot,
Feel the sensation in your toes,
The sole and heel.
Envision the calming light flowing from your foot,
Soothing and relaxing every muscle and nerve as it travels up your calf,
Knee and thigh.
Shift your attention to your left foot,
Experience the sensation in your toes,
The sole and heel.
See the gentle light emanating from your foot,
Moving up through your calf,
Knee and thigh,
Bringing deep relaxation to every part it touches.
Feel the entire body enveloped in this warm,
Tranquil light,
Surrender completely to its soothing embrace.
Imagine a serene garden,
A place of safety and peace,
Visualize yourself lying on a comfortable bed in this garden,
As you gaze at the starlit sky,
A sense of calm washes over you,
Feel the cool breeze and soft grass beneath you as you lay here in this garden,
Count down from 10 to 1,
Each number taking you deeper into relaxation,
10 drifting deeper and deeper,
9,
Releasing any remaining tension,
8,
Feeling lighter and more at ease,
7,
Your mind and body are completely relaxed,
6,
A sense of peace envelops you,
5,
Your breath is steady and gentle,
4,
Soothed by the rhythm of your heartbeat,
3,
Worries drift away like clouds,
2,
Your being is in a cocoon of tranquility,
1,
Embrace a restful sleep,
Allow yourself to drift off into a peaceful sleep,
Surrounded by this calming atmosphere,
Know that you can return to this garden whenever you need to find tranquility and relaxation,
Sleep peacefully,
Good night.
