Welcome.
I'm glad you're here.
This practice is for rest.
You don't need any experience with Yoga Nidra.
You don't need to do anything in a certain way.
You can settle into a position that feels comfortable for sleep.
Lying down is best,
But however you're resting is fine.
Once you're comfortable,
You can let the body be still.
And if you need to move at any point,
That's okay too.
During this practice,
You don't need to listen closely.
You don't need to remember the words.
You don't need to stay awake.
If sleep comes,
Let it come.
The practice will continue without you.
There is no goal here.
Nothing to achieve.
Nothing to clear from the mind.
Yoga Nidra is a form of guided rest.
It invites the body and nervous system to settle on their own.
You can simply let my voice be in the background like a gentle sound you don't need to follow.
If the mind wanders,
That's natural.
If you drift in and out of sleep,
That's natural.
For now,
Just allow yourself to arrive.
Allow the body to be supported.
Allow the next moments to unfold without effort.
We'll begin by resting the body.
And letting everything else soften.
Begin by allowing yourself to get comfortable.
There is no right position.
However you are resting now is enough.
Let the body be supported.
By the bed.
By the floor.
By whatever is beneath you.
There is nothing you need to do.
Nothing to fix.
Nothing to hold together.
If sleep comes at any point,
Let it come.
You don't need to stay with my voice.
You don't need to listen closely.
Just let the words pass through like sound in the background.
Take a moment to notice the weight of your body.
The places where gravity is already doing the work for you.
Feel how the back of the body is held.
The shoulders.
Back of the ribs.
The pelvis.
There is nothing to adjust.
Just noticing support.
Now allow the breath to move naturally.
No need to deepen it.
No need to guide it.
Breathing happens on its own.
You can let it continue that way.
If the mind wanders,
That's fine.
If you lose track of the words,
That's fine.
You don't need to follow anything perfectly.
Just resting.
Bring your awareness to the right side of the body.
The right hand.
The back of the hand.
Let the right side soften.
As if it's gently sinking.
Awareness moves now to the left hand.
The palm.
The palm.
The back of the hand.
Both arms resting.
Awareness moves to the neck.
The back of the neck.
The sides of the neck.
The cheeks.
Let the eyes rest back in their sockets.
The whole head resting.
Now awareness moves to the chest.
The upper chest.
The center of the chest.
The chest.
The ribs expanding and softening with the breath.
The sole of the foot.
Notice the natural rhythm of the breath.
Nothing to change.
If it feels helpful,
Notice the breath at the nostrils.
Or the chest.
Wherever it's easiest to feel.
Breathing continues.
You can rest with it.
If thoughts arise,
Let them pass.
Like clouds moving across the sky.
No need to follow.
As the body rests,
You may notice a sense of drifting.
A floating quality.
Or heaviness.
Both are fine.
The edges of the body may feel less clear.
As if awareness is spreading outward.
You don't need to hold the shape of the body anymore.
It's being held for you.
Let the muscles soften a little more.
Without a word.
Without instruction.
Just allowing.
Notice the feeling of being safe enough in this moment.
Not perfectly safe.
Just safe enough.
Safe enough to rest.
Just safe enough to let go.
Nothing is being asked of you right now.
The nervous system can stand down.
The day can loosen its grip.
There is nowhere you need to go.
Nothing you need to remember.
Just this quiet moment.
Body supported.
Nothing to do.
Nothing to solve.
If sleep comes,
Let it come.
You don't need to stay awake for this.
You don't need to listen.
Just resting.
Resting in stillness.
Breathing.
Letting go.
And only the gentle sounds will remain.
You can let them carry you through the night.
There is nothing else you need to do.
Just if that's what's here.
