Hello friend,
Welcome to your self-love yoga nidra for sleep.
In this practice I am inviting you to soften the muscles of your body,
Relax your brain and get into a deep sleep.
Make yourself really comfortable here.
Take up as much space as you need.
You could have your arms alongside your body,
Your legs long,
Have your palms face up.
Now take the biggest breath you've taken all day.
Let your inhale come naturally from your nose to fill up your belly.
Fill up your lungs and your chest and hold at the top of your inhale.
While you hold,
Can you soften your shoulders,
Your hips,
Your jaw,
Your eyelids.
Release your breath.
Let's do that one more time.
Let your breath come in naturally.
Fill up your belly,
Lungs,
Your chest and hold.
Once you're at the top,
Notice this energy at the back of your throat.
That energy that wants to release your breath right away.
Can you allow it to soften,
To drop down in your body?
Maybe sip in a little more air and then release.
Now take a deep breath in and clear it out.
Let out any noise you need.
Let your whole body just land right here in this space.
When it feels comfortable for you,
Close your eyes and then soften your eyelids.
Open up your senses to pick up your whole environment.
You could start by opening up your ears and picking up on all the sounds you hear from far away and from in your room.
Can you give full permission for whatever sounds are in your environment and that might pass through this practice?
I settle to my environment.
Now take a moment to feel how your physical body gets to sink into your bed.
How you get to relax the muscles of your body and allow yourself to be supported.
I am fully supported.
Now the theme of today's practice is self-love.
So take a moment to land in your heart space.
Can you create more space around your heart?
Could you in this moment take the time to offer yourself compassion for where you're at just like you would your best friend?
You could repeat to yourself,
I'm proud of you.
I'm proud of you for doing your best,
For showing up.
Can you allow yourself to receive that?
Receive compassion by opening yourself up for one big breath.
Make space in your body to fill up your belly,
To fill up your lungs and your chest.
On your exhale,
Let go of any expectations you have.
Let yourself fully land right here.
Now listen to the sound of my voice as I guide you through the different parts of your body.
Relax your gut and lower belly,
Your digestive system,
Your reproductive system,
Your pelvic floor,
The right hip,
Right thigh,
The muscle on your right thigh,
Your right knee,
Calf,
The muscle on your right calf,
Ankle,
Top of your foot,
Sole of your foot,
All five toes on the right foot.
Relax your left hip,
Thigh,
Muscle on your left thigh,
Knee,
Lower leg,
Ankle,
Top of your foot,
Sole of your foot,
All five toes on the left foot,
Both feet together,
Both legs together,
Both hips,
Right side of your torso,
Your right armpit,
Shoulder,
Upper arm,
Soften the muscle on the upper arm,
Elbow,
Forearm,
Soften the muscle on your right forearm,
Right wrist,
Back of your hand,
Palm of your hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky,
Soften the left side of your torso,
Left armpit,
Shoulder,
Upper arm,
Soften the muscle on your upper arm,
Elbow,
Forearm,
Muscle on the forearm,
Wrist,
Back of your left hand,
Palm of your hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Pinky,
Both hands together,
Both hands and arms together,
Both shoulders,
The backs of your shoulders,
Your middle back,
Your lower back,
Your tailbone,
Your whole spine from your tailbone connecting to your head all the muscles along your spine,
Let them soften,
The backs of your lungs,
The whole space of your lungs,
Your diaphragm,
The thin muscle that separates your abdominal cavity from your thoracic,
That muscle that moves up and down when you breathe your whole belly,
Soften your whole chest and heart,
Relax your throat,
Let your throat open,
Front,
Back and sides,
From the very bottom to the very top soften your jaw,
Let your tongue get heavy,
Soften your gums,
Your teeth,
Roof of your mouth,
Bottom of your mouth,
The insides of your cheeks,
The outsides of your cheeks,
Both ears,
Both temples,
Your whole forehead both eyebrows,
The space in between your eyebrows,
Let your right eyeball fall to the back of its socket and soften your right eyelid,
Let your left eyeball fall to the back of its socket and soften your left eyelid both eyes together,
The bridge of your nose to the tip of your nose,
Your whole nasal cavities,
The space behind your eyes,
The right side of your brain,
The left side of your brain,
The front of your brain,
The back of your brain your whole brain,
Top of your head,
Back of your head,
Your whole face,
The whole right side of your body,
Soften the whole left side of your body,
The entire back surface of your body,
Relax the whole front surface of your body your whole body,
Heavy,
Light,
Fully relaxed,
Ready for deep sleep imagine yourself in an empty room,
As you look around you notice one door,
Observe your door,
The size,
The shape,
The color,
I will count down from 5 to 1 and through this count you can start to walk towards the door,
Open the door and step through into the forest 5.
.
.
Start to walk towards the door 4.
.
.
Place your hand on the handle 3.
.
.
Turn the handle 2.
.
.
Open the door 1.
.
.
Step through close the door behind you and notice how you've landed in a beautiful garden take a moment to notice the colors,
The smells,
The feels in the space eventually you can lay down on the grass and see the sky,
The sun,
The leaves of the trees above you notice how comforting this space is to you,
Notice how comforting the moss bed is under your body,
How it warms you,
How it receives you notice now how you are not alone here,
On the left side of you is a child,
It's you in child form,
You're lying there right next to yourself your child is enjoying this garden just as much as you are take a moment to be with your child,
Ask them if they need anything from you today and take the rest of this time to be,
To honor them,
To care for,
To love and drift off into your sweet dreams
