Welcome to this Yoga Nidra for sleep.
There won't be a wake up at the end of this Yoga Nidra and you'll be able to just drift off to sleep when we finish.
So right now I would just like you to make yourself as comfortable as possible while I guide you to let go of your day.
So close your eyes or adopt a soft gaze and just take three deep breaths as you lie here and sigh on each out breath.
And you can do this as you get comfy and as you're preparing to surrender and to rest in stillness and deep sleep.
I'd now like you to become aware of the space around you and think about how much of your energy is out there the energy you've given out today to people,
Places and things.
And now just bring attention to the sense of space that stretches out to the left of you.
And as you inhale imagine that you're pulling your energy back from the left of you back to your body.
And now sense the space below you and inhaling pull back your energy from below you to your body.
And now shifting attention to the space on the right of you pulling energy back from the right side of you back to your body with each inhale.
Now sense the space above you sensing your energy coming back to the body on each inhale.
And now just bring awareness to your breathing as you rest here.
And now take a long slow deep breath in and as you exhale open your mouth wide and see if you can bring on the desire to yawn.
If you don't feel like yawning take a few deep breaths with your mouth open and then close your mouth as you're breathing out.
If you're able to yawn or if you have now started to yawn just sense your muscles softening each time you breathe out and just keep yawning until you feel ready to stop.
Now allow your breathing to come back to normal and just be still and sense into any sensations in your body now.
As I continue to guide you into the state of yoga nidra you don't have to follow my instructions if there are any instructions that you choose not to.
Instead if you wish you can follow your breath and then come back to my guidance as and when you like.
As this practice is intended for deep sleep I won't guide you to come back to awareness at the end and instead I'll leave you to rest and sleep.
Now if you have a sankalpa or intention imagine that it's already happening feel that in your body and then repeat your intention three times.
And now as you rest here just imagine or sense a portal opening a portal to deep rest and sleep.
This might be an image or just a sense that you are now shifting awareness to deep rest and sleep.
I'd now like you to bring attention to your body and I'd like you to think of your body as a house or home housing all the different parts of you and as you would go around your home at the end of the day and switch off all the lights before you sleep we're going to do the same for the body.
Through the day we deal with lots of artificial light but our nervous systems are soothed by darkness and as we lie here with our eyes shut embrace this healing darkness and release the stimulation you've had throughout the day and invite in a sense of quiet and stillness.
So I'll now mention different body parts and as I do that I invite you to bring awareness there as we'll guide each area of the body to power down and rest in healing darkness.
So we'll start by switching the lights off at your left eyelid and your right eyelid your left eye the right eye the left optic nerve bathed in healing darkness the right optic nerve bathed in healing darkness both eyes dark and still now sense the forehead the scalp the crown of the head dark,
Quiet and still and lights off at your left ear the right ear both ears dark,
Quiet and still I'm moving now to your nose your teeth and gums the walls of your mouth the floor of your mouth and the root of the tongue your whole mouth still still,
Quiet and dark and now bring healing darkness to the neck the interior walls of the throat lights off at the left shoulder the right shoulder the left upper arm the elbow the forearm the left wrist the entire left hand and arm from the tips of the fingers to the top of the shoulder dark,
Quiet and still now attention to the right shoulder upper arm elbow forearm the right wrist healing darkness in the entire right hand and arm from the tips of the fingers to the top of the shoulder and attention back to the pit of the throat I'm now moving down to the upper chest and back the middle of the torso,
Front and back the lower torso,
Front and back and the entire torso held in dark awareness quiet,
Still and ready lights off now at the pelvic bowl the left hip the left hip thigh the lower leg the left ankle heel and all five toes the entire left leg,
The tip of the toes to the top of the hip dark,
Quiet and still awareness now to the right hip upper thigh right knee lower leg the right heel and all five toes held in healing darkness the entire right leg,
From the tip of the toes to the hip and both legs together,
Quiet now sense the whole body as you lie here the whole body,
From the crown of the head to the tip of the toes dark,
Quiet and still the whole body resting in healing darkness and now release awareness of the physical body and bring your attention to your breath first noticing your inhalation and exhalation and start to become aware of the pause and stillness just before you inhale and the pause and stillness before you exhale so noticing all the places that the breath goes in before pausing in fullness and all the places the breath comes out of before pausing in emptiness breathing in,
Pausing on fullness and breathing out,
Pausing on emptiness breathing in,
Fullness breathing out,
Emptiness breathing in,
Back and forth rhythmically breathing and just allowing the body to receive the rhythm of the breath and on the next exhalation,
When the breath is fully out welcome this pause in emptiness as a time of resting and stillness and on the next inhale,
When the breath is fully in welcome this pause in fullness as a time of growth and outward expansion so inhaling growth and expansion,
Exhaling rest and stillness so inhale outward expansion and exhale resting inward inhale growth and expansion,
Exhale rest and stillness and now allow the breath to return to normal and bring your awareness to the space between your eyebrows and rest here at the third eye we'll now bring focus to the lower chakras and feel into each chakra's energy with our breath so inhale at the base of your spine and as you breathe here,
Sense a red glow filling the base of your spine keep breathing here,
Allowing this red glow to grow and begin to sense into the energy of safety and groundedness it's safe for you to rest and sleep keep breathing and sensing the medicine of the first chakra,
Safety and groundedness and as you exhale,
Imagine any negative energy flowing out into the earth and we'll now move to the second chakra at the space just below your navel point and all the way out to your hips so breathe in to this sacral region and hold your attention here as you begin to sense an orange glow filling the area as you breathe and begin to sense the energy of emotional stability,
Adaptability to change and going with the flow it's safe to go with the flow and continue breathing and sensing the medicine of the second chakra and as you exhale,
Breathe any negative emotions into the earth our attention moves now to the third chakra breathe here at the abdomen just above the navel point and more and more sense a yellow glow filling your abdomen and sense the medicine of the third chakra,
Your inner power and worth you are worthy of rest,
Sleep and the incubation time for personal transformation so keep breathing and sensing the medicine of the third chakra and as you exhale,
Breathe any self doubt into the earth and now as you lie resting here,
Bring your attention to the space behind your eyelids and let your mind drift off dropping deeper and deeper into stillness and allow my voice to take you deeper into rest and towards deep sleep so now imagine yourself resting in the most magnificent,
Peaceful place you're on the most comfortable bed with soft pillows providing a sumptuous resting spot for your head and neck cozy blankets cover you offering protection and warmth and as you sense or see yourself lying here notice what you're wearing,
The expression on your face and any sense in the air in this magnificent,
Peaceful place you are completely at ease empty,
Body and no body here there is space to rest and sleep and observe yourself resting here in supremal stillness and sense all forms of exhaustion dissolving and leaving the body you are now in an energy field where intentions or sankalpa can be heard by the subconscious repeat your intention or sankalpa softly to yourself three times sense your intention go to the deepest levels of your being trust that whether you know it or not every part of you hears your intention and invites it to come towards you this now completes your yoga nidra and if you haven't already you can now drift off to sleep sweet dreams
