Welcome to this Yoga Nidra practice to help you move through progressively deeper states of rest so you can fall asleep naturally and wake up feeling replenished.
This is an effortless practice,
Which means you don't have to do anything other than allow yourself to relax into the experience of simply being,
And follow the guidance of my voice if it feels right for you.
You may fall asleep at any point during the guidance or after the guidance ends.
And please rest into the knowing that there's no right or wrong way to do this practice.
There's simply the way that's most true for you.
Begin by getting as cozy and comfortable as possible in your bed.
Use any blankets or pillows that you need.
And find a position that feels right for you.
It may feel comfortable to lie on your back with your head supported,
Legs and arms extended.
Or you may want to lie on one side with your head supported and pillows supporting your arms and legs as needed.
Make sure your space is as dark as possible.
And it may help to bring in a covering for your eyes to enhance the experience of darkness.
You may also want to minimize any noise or other distractions,
And make sure you're warm,
But not too warm,
As this can interfere with your body's ability to fall completely asleep.
Feel free to pause this recording while you get yourself settled and gather anything you need to prepare for sleep.
And take some time to fidget and wiggle.
And make any adjustments that will allow you to get even the tiniest bit more comfortable as you continue settling down into your bed.
Once you're comfortable,
Allow your body and mind to begin sinking and settling into stillness.
Feel the bed beneath you.
Fully supporting your body.
Allowing you to sink deeper and deeper into relaxation.
Fully supported,
Surrendering to the quiet of the darkness.
This space where you can soften.
Where you can release anything lingering from your day.
Allow your eyes to sink down and back,
Relaxing completely.
Feel your jaw soften and unhinge.
Smooth out the muscles in your forehead.
Release any expression from your face.
And you might imagine your mind like a muscle relaxing outward and open.
Letting go of any thoughts and allowing them to simply dissolve into the darkness.
Feel your head sink into your pillow.
Fully supported and at ease.
Feel your shoulder blades spread out beneath you like waves on a beach as you soften.
Feel your torso heavy and still.
Notice your heels heavy,
Resting against your bed.
And feel your whole body continue to sink and soften.
As if it's melting into the bed beneath you.
And you might allow yourself to trust your body's innate wisdom to know how to rest perfectly here.
And now begin to notice your breath.
The sweet,
Steady rhythm of your natural breath.
Each breath bringing in peace and stillness.
Each breath out,
Releasing any remaining tension.
And now let's try a breath that will signal to your brain and body that you're ready for deep relaxation.
Begin by breathing in for a count of three or four.
And breathing out for a slightly longer count.
Use whatever counts are comfortable for you without straining or stressing your breath.
Continue this for a few moments with a nice full breath in and a longer exhalation in whatever count feels right for you.
Release that breath now and return to your natural rhythm of breath.
Notice your body feeling heavier and more relaxed.
And now you might send your breath into the center of your chest.
Breathing into your heart space to discover an intention that might bring you closer to the sleep you desire.
If no words or phrases are arising and you're not working with a particular intention already.
You might consider using the phrase,
I rest deeply,
Creating the ideal state for natural sleep to arrive.
Mentally whisper this or any other intention three times and feel it resonate throughout your entire being.
And now you might invite your awareness to glide through the different parts of your body as you follow the guidance of my voice.
Allowing yourself to sense each part as it's being named while your body remains completely still.
Resting and at ease.
Again by noticing your mouth,
Feeling any sensations within your mouth.
Notice inside the right chi.
Inside the left cheek.
The tip of your tongue.
The upper lip.
The lower lip.
The space between the lids.
The tip of your nose the flow of air inside your nostrils.
The space between your eyebrows.
Your right temple Love,
Temple.
Right eyebrow.
Left eyebrow Right cheek.
Love,
G.
Right eye.
Left eye.
The sensation of both your eyes together,
Soft and relaxed.
Right here.
Left ear.
Both ears together,
Listening from deep within to any sounds.
The space between your ears.
The center of your throat.
The heart center.
The right side of your chest.
Your right collarbone.
Shoulder.
Elbow.
Rest.
Back of your hand.
Palm of your hand.
You're right,
Um.
.
.
First finger.
Second.
Bye.
Little finger.
All fingers together.
The spaces between the fingers.
And allow your attention to glide back to the center of your chest.
The left side of your chest your left collarbone.
Shoulder.
Elbow.
Breath.
Back of your hand.
Palm of your hand.
Your left thumb.
First finger.
Second.
Third.
Little finger.
All fingers together.
The spaces between the fingers.
Both hands together.
Both arms together.
Heavy,
Relaxed.
Back into your heart center.
The right side of your chest.
The heart center.
The left side of your chest the heart center.
Down into your belly.
The bowl of your pelvis.
You're right,
Hive.
Upper leg.
Roar!
Ankle.
The top of the fruit.
The sole of the foot Big toe.
Second.
Third.
For little toe.
All your toes together.
And the spaces between the toes.
Back into the ball of your pelvis.
You're loved here.
Upper leg.
Rawr!
And cool.
The top of the foot.
The soul of the prayer.
Big toe.
Second toe.
Third,
Fourth,
Little toe.
All your toes together.
The spaces between the toes.
Both feet together now.
Both legs together.
Heavy,
Still.
Deeply resting Your tailbone.
Your low back.
Midbath.
Upper back.
The whole length of your spine.
Your shoulder blades melting into your bed.
The weight of your head sinking into your pillow.
The whole back of your body.
The whole back of your body just surrendering to gravity.
And the whole front of your body.
The whole front of your body relaxed and heavy and now your whole body together.
Your whole body deeply resting here.
Your whole body effortless.
Fully supported.
Your whole body drifting deeper and deeper into rest and relaxation.
And feel your body breathing.
That gentle natural rhythm of your breath.
In and out In and out.
Notice the breath inside your nostrils.
Feel the breath filling and leaving the back of your throat.
Notice your lungs expanding and then releasing.
Filling.
Empty.
And sense the tender rise and fall of your belly.
Feel currents of relaxation.
Flowing through you with each breath.
Pulling you deeper.
And deeper into peaceful rest.
And staying with your natural breath.
On your next in-breath,
Imagine breathing in through the soles of your feet.
Into the crown of your head.
And then breathe out from the crown of your head.
Back down through your body.
Releasing through the soles of your feet.
Continue breathing in through the soles of your feet.
And then back down through your entire body.
Breathing peace and stillness into every cell in your being and then letting go.
Of anything you may need to release in order to relax more fully.
And spend a few moments in this gentle rhythm.
Filling your body with peace.
Than letting go to sink deeper and deeper into stillness.
In and out.
In and out release this breath now and feel your whole being heavy Support it.
Fully relax.
And you might allow yourself to gently drift into the space beyond your eyelids.
Dissolving into the darkness The peace.
The stillness.
Floating.
And to D.
Restful.
Sleep.
You you you you you you you you you you you
