Hello and welcome to this yoga nidra practice to help you drift off to sleep.
I'm going to start by getting yourself into a comfortable position.
You can lie however you like,
Maybe taking a moment to tuck yourself in with a blanket and getting yourself extra comfy and cosy in your nidra nest.
While you're settling in,
I'll briefly go over what we'll do through this practice.
The nidra will be around 20 minutes long.
If you feel uncomfortable at any point,
Know that you have permission to open your eyes or gently move your fingers and toes and this will help to bring you out of the nidra state.
I'll guide you through this practice and all you have to do is listen to my voice but if anything I say doesn't resonate with you today,
Know that that is okay and you can just ignore the words in themselves,
Allow yourself to drift,
Letting my voice be a safe sound in the background.
In this nidra we'll prepare the mind and the body for a good night's sleep by helping to calm the nervous system.
But I want you to let go of any expectations to fall asleep because that can sometimes block the experience.
Sometimes we fall asleep straight away,
Other times it can take a bit longer and if tonight's one of those nights where you feel this resistance to relax,
Know that that is okay and that you'll still receive the benefits of this practice.
There is no such thing as failure at yoga nidra.
When we take the time to explore and to soften,
We get to know ourselves better.
So flow with this experience however it is feeling for you tonight.
The theme we will be exploring through today's yoga nidra is self-love and self-compassion.
What we focus on grows and in this nidra we'll gently train the mind to notice and appreciate your beauty inside and out,
Promoting deeper self-love and acceptance.
Once you are comfortable,
We will begin by arriving in the body by noticing how you're feeling this evening.
Start to notice any physical sensations,
Any tension that the body may be holding onto.
Maybe taking a moment to notice any thoughts,
Any emotions coming up.
What are you telling yourself right now?
Is it kind?
Are you showing yourself the love and compassion that you deserve?
Then maybe taking a few audible sighs,
Allowing each exhale to be an invitation to soften,
To arrive.
An opportunity to let go of any of that tension,
Any of those unkind thoughts and allowing it to create space for what is nurturing.
Creating space for more love and more compassion.
And then begin to watch the natural rhythm of the breath,
Allowing it to be effortless,
Flowing.
No need to try change or control it.
But knowing that each breath is bringing fresh energy,
Fresh oxygen.
It is bringing you into balance and harmony both in the mind and the body.
Rest in the rhythm of this breath and allow your body to breathe for you this evening.
Knowing that your body is caring for you,
It is loving you.
And now we'll start to take a journey around the body,
Staying with this theme of love and gratitude for yourself.
Taking time to drop down into the body and listen to it,
One body part at a time.
When I mention a part of the body,
Simply bring your awareness there.
Maybe allowing this part of the body to fill with a warm glowing light that is full of love and gratitude.
Allowing this gratitude,
This love to spread through the body as we journey around it.
Knowing there is nothing to change,
Nothing to fix.
But just simply becoming aware and appreciating each part of you.
And we'll start at the top of the head.
Then bringing your awareness to your forehead.
Your right eye.
Your left eye.
The nose.
The mouth.
The right cheek.
The left cheek.
The whole face.
The right ear.
The left ear.
The back of the head.
The throat.
The neck.
The right shoulder.
Right upper arm.
Elbow.
Right forearm.
Wrist.
Back of the hand.
Palm of the hand.
Thumb.
Index finger.
Middle finger.
Fourth finger.
Little finger.
All five fingers.
The whole right hand.
The whole right arm.
The outside of the right ribcage.
And the waist.
The right hip.
Thigh.
Knee.
Lower leg.
Ankle.
And foot.
The whole right leg.
The right side of the pelvis.
The lower back.
The whole right side of the body.
This whole right side full of love.
Notice if there's any difference between the sensations in the right and left side of the body.
And then we'll begin to bring our awareness to that left side.
To the left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Back of the left hand.
Palm of the left hand.
Thumb.
Index finger.
Middle finger.
Fourth finger.
Little finger.
All five fingers.
The whole left hand.
The whole left arm.
The outside of the left ribcage.
And waist.
The left hip.
Thigh.
Knee.
Lower leg.
Ankle and foot.
The whole left leg.
The left side of the pelvis.
Lower back.
And upper back.
The whole left side of the body.
Now filled with this light,
With this love.
And then feeling the whole body together.
Feeling gratitude for the entire body.
The whole body filled with this warm light.
Full of this love,
This compassion.
And then beginning to notice each part of the body you can feel resting against the bed.
Feeling yourself grounded and supported here.
Begin to observe the breath again.
Notice the way the body gently moves as you breathe in and out.
Inhaling a sense of lightness or space.
Exhaling being held and supported.
You can stay with your natural rhythm.
Or if you would like you can begin to add a soothing count to your breath.
Counting to four as you inhale.
And to five or six as you exhale.
You can choose another ratio if you prefer.
But seeing if you can allow your exhales to be that little bit longer than your inhales.
If it feels uncomfortable to work with a count,
Then don't push it.
You can always go back to just observing the sensations in your body as you breathe.
Allowing your body to breathe for you.
And staying with this breath,
Either with that count or just observing.
Guide your awareness to your nostrils.
Observing the texture and the temperature of the air as you inhale and exhale.
Maybe it feels a little cooler as you're breathing in.
And a little bit warmer as you breathe out.
Feeling the qualities of the breath.
Inhaling lightness,
Drifting.
Exhaling grounding,
Softening.
And feeling that you have both qualities within you.
Lightness and groundedness.
Relaxing and drifting.
And then begin to bring your mind to one thing you love about yourself.
If nothing comes to mind straight away,
Keep listening because it is there.
Maybe it's part of your body that you are loving and grateful for.
Maybe your mind.
Maybe a quality that you hold.
Take this time to tune into any sensations that come up as you focus on this self love.
Exploring how it feels.
Allowing yourself to just perceive.
Knowing that you are loved and you are worthy.
Maybe you're starting to feel yourself drifting off to sleep.
Maybe your mind is still active and that is okay too.
Remembering there is no failure in yoga nidra.
You're giving your body and your mind nurturing,
Nourishing rest.
So drop down into the body just a little bit more.
Listen to what your body is trying to tell you.
With each exhale allow yourself to soften.
With each exhale allow yourself to release.
Beginning to drift,
To float.
And we're coming to the end of our yoga nidra practice.
You can stay where you are,
Resting in this state.
Or feel free to roll over onto one side.
Holding on to this love,
This compassion that you've cultivated within you.
And I'm wishing you a good night's rest.
Thank you.
