Welcome,
Find your most comfortable space,
Preparing for this practice,
Just making sure you won't be disturbed,
Lying down either on your back or on your side,
Keeping yourself warm and cozy,
Maybe covering yourself with a blanket,
Maybe placing another blanket or a pillow underneath your knees to support the back,
Or using any props that you might need.
This is your sacred space,
You can let go here.
This will be a yoga nidra style kind of practice,
So first we'll be connecting with the breath,
Setting the intention,
And then going through a deep and thorough body scan,
So you can relax every little part of your body and prepare yourself for a restful sleep.
Let your whole body soften now,
You don't need to engage any muscles,
Your body is just totally supportive.
Know that you are safe here,
Your nervous system can relax.
Just take a few deep breaths and I invite you here to take a deep sigh out to release your day.
Two more nice and long breaths,
Inhale as you open to more peace,
Exhale as you totally release.
Let these waves of breath bring you that comfort,
That stability,
Knowing that as long as you are connected with your breath,
You are in the present moment.
Feeling the weight of your body on the ground or on your bed,
Feeling the texture underneath your body,
Noticing if it's hard or soft,
What temperature is it,
Can you hear any noises or sounds outside of your room?
And then can you feel any sounds inside your room?
Can you come back to just listening to your breath now?
Before we relax the body even more,
We are going to connect to our Sankalpa,
The heartfelt intention for this practice.
So what's your Sankalpa for today?
Maybe you are already holding a specific intention,
Or if not,
You can just say,
I allow my body and my mind to totally relax and let go.
So,
Repeat it three times quietly in the present tense.
Repeat your intention three times quietly in the present tense.
And then from here,
Feel your whole back,
Feel the muscles supporting your spine.
And as you take the next few breaths,
Just really focus on that space alongside your spine,
So as you inhale,
The breath is going from your sacrum,
From the bottom and then all the way up,
Alongside your spine,
Through the back of your neck and to the top of your head.
And as you exhale,
It's flowing all the way down,
Down through your head and alongside your spine.
A few times like this,
Just letting each wave of the breath bring you a little bit more calm and stability.
And then from here,
Just feel your fingertips,
Feel them first on both of your hands.
And then the top of your right thumb,
Index finger,
Middle finger,
Ring finger and your little finger.
And then feel the whole inner palm,
Just relaxing the muscles inside your hand,
Your wrist,
The forearm,
Your elbow,
The inside of the elbow,
The upper arm,
The top of your shoulder and the back of your shoulder.
And then feel your left fingertips,
The top of your left thumb,
Second finger,
Third finger,
Fourth finger and the little finger.
Feel all your fingers now and the inside of your left palm.
Then your left wrist and the inside of the wrist,
Your forearm,
The left elbow,
The space inside the elbow,
The left upper arm,
The top of your shoulder and the back of your shoulder.
Now feel both of your right and your left arm together.
Both arms together,
Just resting and grounded.
Then feeling your toes,
Moving now to your right foot,
Feeling the sole of your foot,
Your right big toe,
Second toe,
Third toe,
The fourth and the fifth one.
Feel the top of your foot,
Your ankle and the space inside your ankle,
Your toe,
Your shinbone,
The calf,
The space underneath your knee and the inside of your knee.
Feel your right thigh from the front and the back.
Noticing that space inside of your right thigh.
Relaxing the whole right leg now,
Knowing that it's supported.
Then your left toes,
Feeling and relaxing the big toe.
The second toe,
The third,
Fourth and the smallest toe.
The whole sole of your foot and the top of your foot.
Feel your ankle and all the space inside the ankle.
Your toe,
Your shin and the muscle supporting it and your left calf.
The back of the knee,
The space inside of your knee.
The back of your thigh and the top of your left thigh.
Feel the space and the muscles inside your left thigh.
Now feel your whole left leg and your whole right leg.
Feel both of your legs together.
Let them totally rest and melt down to the earth,
To the surface underneath you.
Now breathing deeply to your pelvis,
Feeling that space of your pelvis right in the centre.
Soften through your right hip and your left hip.
Relax your groin.
Relax the middle of your pelvis.
And from here,
Feeling your lower back,
Middle back and the upper back.
Feeling the muscles alongside your spine that are always supporting you.
Feeling the connection of your back with the ground,
Feeling that gravity force underneath you and letting your whole back melt down to the earth,
To the mattress underneath you.
Totally open and still.
Now feeling the front of your shoulders,
The inside of your chest,
The centre of your chest,
Your ribcage and the space inside your ribcage.
The right and left side of your waist.
Your belly.
Feeling the space inside of your belly as you are softening.
While breathing deeply.
Your hips and your glutes totally relax.
Your glutes just melting down to the earth.
You don't have to hold anything now.
You are held.
Now just feel your whole back and your whole front and then feel your torso together.
And now going all the way up to your face.
Relaxing your facial muscles,
Your forehead,
Your eyes,
The space behind your right eye,
The space behind your left eye,
The right and the left nostril.
Feeling the colder air as you breathe in,
The warmer air as you breathe out.
Softening through your cheeks,
Your cheekbones and your jaw.
Keeping that space inside your mouth relaxed.
We are not clenching the teeth,
We are not trying to keep the mouth closed.
Just let yourself breathe naturally and let the mouth and the space inside of your mouth soften.
Your upper and lower teeth.
And your tongue.
Your whole face is relaxing and not holding any emotions.
And your head is fully supported.
Let any heaviness from the inside of your head,
The inside of your mind,
Totally melt down.
As you take the next few breaths,
Feel like a gentle massage around your brain,
Bringing in more space,
Bringing in more clarity and more softness there.
Beautiful.
Now feeling your whole head and face,
Just relaxing.
Feeling the whole front of your body,
The torso and the legs,
Just totally open and resting.
Feeling the whole back of your body,
The back of your torso and the back of your legs,
Just resting.
Now feel the whole of your body,
The whole of your body,
The whole of your body,
Just melting down.
Your body as one.
Each breath is like a wave.
We don't want to resist the waves,
We don't want to fight with the waves,
The waves of life,
But we want to accept them,
Let them flow through us while still staying detached.
So for the next few breaths,
Really feel each breath as a wave that comes and goes.
In as you expand,
And out as you relax.
One with the waves,
One with your breath,
You are totally present.
Totally releasing any control.
You don't have to strive and fight anymore.
You can let go of that control.
You are safe here.
Let your body feel safe.
Let your heart just rest here.
That total openness.
Total surrender.
Total freedom.
Remembering that you are free.
And in this space,
Just let yourself drift further and further away to your dreamland.
Opening to this peaceful space.
Melting your whole body down.
And knowing that you are safe here.
Your body is resting.
You are resting.
And tomorrow you will wake up with a beautiful energy and open to life.
Thank you so much for listening.
May your sleep be sweet and restful.
Namaste
