Welcome to this deeply restful yoga nidra practice for sleep,
A guided meditation to help you relax your body,
Calm your mind,
And ease into a peaceful night's sleep.
Hi,
My name is Danielle,
And I am honored you arrived here today.
Allow yourself to surrender into the comfort of your bed as you prepare to drift into a tranquil and rejuvenating slumber.
I invite you now to dim the lights and find a comfortable place where you won't be disturbed.
You can lie comfortably on your back,
Perhaps on your bed,
With your arms relaxed at your sides,
Palms facing up,
And legs extended naturally.
Adjust your position until you feel completely at ease.
You may want to place a pillow under your knees or cover yourself with a blanket,
Ensuring the temperature is just right.
Might you place a cloth over your eyes to create a little more darkness?
Now,
Make those final adjustments to enhance your comfort and begin this well-earned journey of full-body relaxation.
Close your eyes and begin to settle into the space of stillness.
Let's begin by taking a deep breath in through your nose,
Filling your lungs completely,
And then exhaling slowly through your mouth.
As you exhale,
Imagine letting go of anything that no longer serves you.
Releasing tension,
Worries,
And any burdens you've been carrying.
Once more,
Breathe in deeply,
Feeling your belly rise,
And exhale softly without any force,
Releasing what you no longer need.
Now,
Let the breath flow naturally,
Allowing it to be soft and smooth as if you are already falling asleep.
Feel your entire body begin to settle into stillness,
Beginning to sink into the surface beneath you.
Bring your awareness to your physical body resting.
Feel the weight of your body as it sinks into your bed with each exhale.
Start to notice how the surface supports you completely,
Holding you with ease.
Feel any space in the body that is tense,
And allow that area to let go.
Observe the rhythm of your breath without changing it.
With every exhalation,
Continue to release tension,
Letting go of any thoughts,
Stresses,
Or energies that no longer serve your highest good.
Now,
Allow your eyes to rest inward toward the center of your being,
Into your heart space.
Imagine gazing into a portal deep within your soul.
Here,
In the quiet stillness,
See your intention written clearly.
Let this sacred space within you hold your Sankalpa with clarity and love.
Silently repeat your Sankalpa,
A positive affirmation,
For restful sleep and peace.
You may choose something simple,
Like,
I am calm,
Relaxed,
And peaceful.
I am ready for deep sleep.
I am calm,
Relaxed,
And peaceful.
I am ready for deep sleep.
Let this intention settle into your heart and mind.
Repeat it to yourself three times.
Now,
Bring your awareness to different parts of your body as I guide you.
Simply follow my voice,
And as I mention each space,
You may repeat it to yourself quietly.
Begin by focusing on the tip of your nose.
Feel your breath as it enters and leaves your body.
Move your awareness to your center of the forehead.
Relax.
Soften the space between your eyebrows.
Notice your right eye.
Left eye.
Both eyes together.
Right ear.
Left ear.
Both ears.
Bring attention to the right cheek.
Left cheek.
Upper lip.
Lower lip.
Tongue.
Jaw.
Back of the throat.
Bring your awareness to your right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm of the right hand.
Each finger of the right hand.
Shift your focus to the left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Left palm.
And each finger of the left hand.
Center of the chest.
Right waist.
Right hip.
Right thigh.
Knee.
Lower leg.
Ankle.
Top of the right foot.
Sole of the right foot.
Each toe on the right foot.
Shift your awareness to the left side.
Shift your awareness to the left waist.
Left hip.
Left thigh.
Knee.
Lower leg.
Ankle.
Top of the left foot.
Sole of the left foot.
Each toe on the left foot.
Feel the entire right side of your body.
The entire left side of your body.
Bring your awareness to the center line of the body.
From the throat down to the chest,
Abdomen,
And pelvis.
Right to the pubic bone.
Shift to the back side of the body.
Starting at the tailbone.
Lower back.
Middle back.
Upper back.
The whole back side of the body.
Feel the entire body as one.
Whole,
Unified being.
Completely still.
Completely at peace.
Shift your focus back to your breath.
Imagine each inhalation filling your body with fresh,
Soothing air.
And each exhalation flowing down through your body,
Releasing any tension or stagnation.
Picture your breath as a soft,
Nurturing stream entering through your nostrils.
Feel it moving down your body with ease.
Flowing gently.
Like water trickling down a peaceful brook.
Inhale.
The stream fills your entire being,
Refreshing and renewing.
Exhale.
Imagine the stream flowing down your torso,
Legs,
And finally out through your feet.
Carrying away any heaviness or debris.
Gently sweeping it all away.
With each breath,
Feel this calming current washing through you.
As you inhale,
Pure,
Light,
Filled energy circulates throughout your body.
As you exhale,
Everything that no longer serves you releases into the stream,
Flowing outward,
Leaving you peaceful and clear.
Allow this rhythmic flow to continue as you sink deeper into relaxation,
Feeling lighter and more serene with every passing moment.
Now,
Feel your body becoming very heavy,
Sinking deeper into the bed,
As if gravity is pulling you downward.
Your limbs feel dense,
Your whole body weighted and grounded.
Shift to the feeling of lightness,
As though your body is weightless,
Floating effortlessly.
Imagine yourself drifting above the surface,
Lighter than air.
Now,
Feel warmth spread through your body,
As if basking in the sun's rays.
Sense its soothing heat.
Now,
Shift to coolness,
A soft breeze caressing your skin,
Refreshing and crisp.
Bring your intention to mind once again.
Silently repeat it with complete trust and awareness.
I am calm,
Relaxed and peaceful.
I am ready for deep sleep.
Allow the power of your intention to anchor you in serenity.
Let go of my voice now.
Allow yourself to surrender completely to the silence and stillness within.
There is nothing else to do.
Nothing to think about.
Just rest and sleep.
Trust your body and mind to guide you into the deepest relaxation and rejuvenating slumber.
Sweet dreams.
