Music Hi love This yoga nidra practice is designed to help you fall asleep My invitation to you is to make yourself as comfortable as you can Take up space,
Open up your legs,
Open your arms up And then take one big,
Big breath In your nose,
Fill your belly,
Fill your lungs,
Fill the sides of your body,
The front and the back And then open your mouth,
Let out some noise Ahhhhh And one more deep breath in,
Breathe in from your nose Inhaling and exhaling And let go Exhaling and exhaling Now just notice your natural pace of breath And notice your whole physical body right here From the top of your head to the tips of your fingers and to the tips of your toes Notice how your physical body is here and supported by your bed Inviting and giving permission for how you are landing here tonight So you don't need to change anything about yourself However you are feeling right now,
It's welcome Whatever sensation are present in your body,
It's welcome Just collecting all parts of you and inviting them to settle right here And so in this practice I'm going to be guiding you through the different parts of your body All you need to do is listen to my voice Shift your attention from one point to the next And if you drift off and fall asleep,
That's great Okay But if you can,
Stay still in your physical body and just come back to the sound of my voice I'm right here and I'm with you So right here,
Right now Bring your attention to your forehead And soften your whole forehead space Both eyebrows And the space in between your eyebrows Let your right eye drop to the back of its socket And relax your right eyelid Let your left eyeball fall into the back of its socket And soften your left eyelid Both eyes together The bridge of your nose and the tip of your nose Both temples Both ears The space in between your ears Your whole brain The right side of your brain Left side of your brain Again,
Your whole brain softens Both cheeks Both lips Upper teeth Upper palate Lower teeth,
Bottom of your mouth Your whole gums And your whole tongue Unclench your jaw Relax the whole front part of your throat Back part of your throat The sides of your throat Your whole throat Your right shoulder The back of your shoulder Upper arm Elbow Lower arm Wrist Palm of your right hand Back of your hand Thumb Index Middle finger Ring finger Pinky finger All five fingers on the right hand And the tips of your fingers Bring your attention to your left shoulder The back of your shoulder Upper arm Elbow Lower arm Wrist Palm of your hand Back of the hand Your left thumb Index Middle finger Ring finger Pinky finger All five fingers on the left hand And the tips of your fingers Both hands and all ten fingers Both shoulders together Upper back Middle back Lower back Your whole spine from your tailbone connecting to your head And all the muscles along your spine Soften your chest Locate your heart Just notice your heart beating here Notice the space around your heart And let your heart sink Relax your lungs And your digestive system And your reproductive system And your whole belly Bring your attention to your right hip Your right glute Your whole right thigh Knee and back of your knee Calve Ankle Top of your right foot Soul of the foot All five toes on the right foot Left hip Left glute Whole thigh Knee Back of your knee Calve Ankle Top of your left foot Soul of the foot All five toes All ten toes and the tips of your toes All ten fingers and the tips of your fingers Your feet,
Your hands and your whole head Soften the whole front side of your body The whole back side of your body The whole right side of your body The whole left side of your body Your whole body Your whole body Your whole body Here,
Alive Now With your heart Feel your heart beating Let your heart sink deeper in your body Imagine it getting heavier And while your heart gets heavier,
Your whole body gets heavier Getting so heavy that you could be a magnet to the center of the earth There's no way you could move even if you tried Now imagine getting lighter Getting so light that you could float like a feather As light as you could even imagine Now imagine and feel the sensation of being both light and heavy at the same time Both light and heavy And I'll just let your whole body be here You are here You are home You are safe It's safe to be here In this moment you get to settle deeper Feel your feet and the energy around your feet Now your hands The energy around your hands Your head The energy around your face and head Now your whole body The energy that moves all around your body And sense your container So your whole body that contains this energy inside And the energy moves in your body freely when you allow yourself to settle When you release the grip of your muscles and let your bones get heavier So counting down from five,
Let's soften even more Five,
Let go of your muscles Four,
Sense your whole fascia melting Three,
Let your nervous system know that it is safe for you to rest Two,
Let your bones get heavier One,
Your whole body settled here now Be with your body and imagine your energy breathing itself From the front,
Back,
Sides,
Top and bottom of your body,
Your energy breathes itself Your energy has no limits It can get so big out from your body and fill your entire room It can get so big that your energy fills your entire city Your entire country Planet Earth The whole universe and cosmos There are no limits to your energy field Bring it back to you Be with your heart beating Be with your body right here This is where you drift off off to dreamland Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams Sweet dreams
