Welcome to Get Back to Sleep,
A guided yoga nidra practice to help you find deep relaxation so you can return to a restful slumber.
As you embark on this journey,
I invite you to find a comfortable position in your bed or lying on your back,
Allowing your body to settle and your mind to become receptive.
Take a few deep breaths,
Letting go of any tension or thoughts that may be keeping you awake.
Now let us begin.
Bring your awareness to your body and consciously relax and soften each part of your body as we progress,
Starting with your toes.
Feel a wave of relaxation washing over your toes,
Releasing any tension.
Gradually moving up to your feet,
Ankles,
Lower legs and knees,
Letting go of any discomfort or tightness.
Allow this relaxation and softening to continue as it flows into your feet,
Ankles,
Thighs,
Hips,
Abdomen and lower back.
Sense the weight of your body sinking deeper into the mattress as you relax your chest,
Shoulders,
Arms,
Hands,
And feet.
Bring that sense of softening and relaxation to your fingers.
Release any tension in your neck,
Jaw,
Muscles of the face.
Fully surrender your whole body to a state of complete relaxation.
Let's begin to shift our focus to the breath.
Just observe the natural rhythm of your breath as it flows in and out of your body.
Feel the gentle rise and fall of your belly with each breath,
Allowing yourself to be fully present in this moment,
Present with each breath.
As you inhale,
Imagine breathing in relaxation,
Peace and tranquility.
And as you exhale,
Release any lingering tension,
Worries or thoughts.
Let your breath be your anchor to this present moment and guiding you deeper into relaxation.
Now visualize yourself in a serene and peaceful natural setting.
Maybe you're in a tranquil forest or at a secluded tropical beach.
Feel the soothing sounds,
The gentle breeze,
And the warm sunlight embracing you.
Allow the beauty of this environment to envelop your senses,
Bringing a profound sense of calmness and inner peace.
Allow yourself to immerse yourself fully in this tranquil sanctuary,
Finding solace and serenity.
Now I invite you to set an intention for your sleep.
As you prepare to drift into a peaceful slumber,
Affirm,
I deserve restful sleep and rejuvenation.
I deserve deep and restorative sleep.
My mind and body find harmony in peaceful rest.
Feel the truth and the power behind your intention.
Knowing that it will guide you towards a restful,
Rejuvenative sleep.
As we come to the end of this Yoga Nidra practice,
Feel a sense of gratitude for this time that you've dedicated to your well-being.
Know that you've taken an important step towards finding restful sleep.
Carry this sense of calmness and relaxation with you as you transition to sleep.
Trust that your body and mind know how to restore themselves and find the rest they need.
May you experience deep,
Uninterrupted slumber,
Sweet dreams,
And rest well.
