Welcome to this relaxing space.
Make yourself comfortable for this practice.
Lying down on your bed,
Covering yourself with a blanket so you feel warm and cozy.
Lying down on your back if that feels comfortable and adjusting any pillows,
Anything you need right now to feel most comfortable to relax.
Today I'm going to guide you through a yoga nidra practice to help you sleep better,
Release tension from the body,
Clear your mind so you can wind down with no worries,
With no stress,
Totally open to peace.
We'll be also connecting to the energy of safety and support.
Just know that you are safe here,
This is your safe space.
When you finally found your perfect spot,
When you're ready,
Close your eyes and just observe your body with your inner awareness.
Observing your back and the back of your legs,
Feeling the connection with the surface underneath you.
Observing the front of your body,
Front of your legs and your torso,
Your upper body.
With every breath bringing in more peace,
Making more space.
Relaxing your facial muscles,
Softening your jaw,
Letting go of tension in the shoulders and really connecting to your breath,
Using this breath to help you go deeper and deeper.
Exhaling all the air out through your mouth nice and long.
Inhaling,
Filling yourself up with peace,
With love and freedom.
Exhaling,
You can make a big sigh out to release any inner tension.
And inhaling,
Welcoming more space in your mind,
In your body.
Stay here for a few more breaths like that.
And we're going to connect with our sankalpa now.
Sankalpa is an intention for the practice.
If you already have your intention,
Just repeat it quietly three times.
And if you are not sure of your intention,
You can simply choose.
Here and now,
I am safe and supported.
Ready for restful sleep.
Here and now,
I am safe and supported.
Ready for restful sleep.
Here and now,
I am safe and supported.
Ready for restful sleep.
And as you connect with your intention,
Slowly just let go of any expectations,
Of any attachments and ground yourself in the here and now.
Keep relaxing your body more and more.
Noticing and being aware of different sensations.
Notice if you feel warm or cold.
Notice if the air that you're breathing through your nostrils feels cool or warm.
Feel the air entering your nose as you inhale deeply and going out through your mouth with warmth.
Now we're going to go through a relaxation of the whole body and mind.
Relaxation of the whole body,
One by one,
Part by part.
Keep listening to my voice and following the guidance.
Bring your attention now to your face.
Relax your jaw on the right and left side.
Soften your jaw from both sides.
Feel your tongue inside your mouth.
Relax your upper and lower lip.
Relax your tongue and the space inside your mouth.
Relax your right eye,
Your eyelid,
The space behind your eye.
And then your left eye,
Left eyelid,
And the space behind your eye.
Relaxing your forehead.
The space on top of your eyebrows.
Your temples.
Your right and left cheek.
The space inside your cheeks.
Be aware of your right ear now.
Relaxing your ear,
Feeling the space inside your ear.
Your earlobe.
Your left ear,
The space inside the ear.
And the left earlobe.
Relaxing the back of your head.
Softening.
Letting go of the tension in your head and in your mind.
Letting go of the thoughts.
Letting go of worries.
Reminding yourself again that you are safe here.
And this is your safe space.
Moving your attention now to your neck.
Relaxing the back,
Both sides and the front of your neck.
And then through the back of your neck,
Just following your spine down to the earth.
Feeling the connection with your back,
With the surface underneath you.
Feel its support.
Knowing that the earth is always supporting you here.
And then follow the vertebrae of your spine.
Starting through the back of your neck.
Your cervical spine.
Your upper body.
Your thoracic spine.
The middle part of your spine.
And then lower through your lower back,
Your lumbar spine.
Letting the energy of peace and safety flow alongside your spine.
Helping you relax.
The back muscles.
Your right and left shoulder blade.
Your lower back on the right and left side.
Your glutes softening.
The right and the left glutes just resting there.
No tension in the body.
Then bringing attention to the front of your body,
Your chest.
Feeling your collarbone.
Relaxing the space behind it.
Feeling your right and left shoulder.
Just relaxing down to the earth.
And then the front of your chest.
And then the right and left side of your chest.
Feeling the space each time you take an inhale.
And feeling the chest relaxing when you exhale.
Notice your heartbeat in your chest.
Can you feel your heart softly beating in your chest?
Remind yourself that there is a life force within you.
This divine force that is making your body function well.
That is making your heartbeat,
The blood flow.
Your lungs breathe.
Remind yourself that you are a part of something bigger.
And that this bigger,
Higher force is taking care of you.
Let go of control.
Wanting to control everything.
Wanting to know how everything will turn out.
Surrender to trust.
And then softening through your ribs as well.
And your belly.
Feeling your belly rising each time you inhale.
And relaxing each time you exhale.
The natural flow of your breath.
The natural flow of your body.
Now notice your right arm.
And starting from your right hand fingers.
Start relaxing each finger.
Your thumb.
Index finger.
Middle finger.
Ring finger.
And your pinky finger.
All relaxing.
Keeping your palm open and relaxed.
Feel the healing,
Calming energy flowing through your whole hand now.
And then up through your right wrist.
Through your forearm.
Your right elbow.
The upper arm.
And your shoulder.
Feeling the whole right arm from your fingertips to your shoulder all relaxing now.
And then being aware of your left hand.
And your left thumb.
The index finger.
Pinky finger.
Middle one.
Ring finger.
And your pinky finger.
All relaxing now.
The whole left hand relaxing.
Guiding this energy up through your left wrist.
The left forearm.
Feeling the space in your elbow.
And your upper arm as well.
Relaxing your whole left arm.
Keeping it soft and grounded.
Knowing that there is nothing you have to do now.
Nothing you have to think about.
Just surrendering to your natural healing energy.
And then relaxing your whole left arm together with your right arm.
Both arms totally grounded.
Connected to the surface underneath you.
Moving your attention now to your right leg.
Starting from the right hip.
Following this relaxation through your right thigh muscle.
Your quadricep.
Your right knee.
The space inside your knee.
The right shin.
The right foot.
The ankle.
Top of your foot.
Sole of your foot.
Each toe of your right foot.
All relaxing now.
Then the back of your leg through your right calf.
The space behind your knee.
And your right hamstring.
The whole leg relaxing now.
Keeping it soft and stable.
And then through your left leg as well.
Be aware now of your left hip.
Your left quadricep.
The biggest muscle in the body.
Relaxing the inner thigh as well.
Your left knee.
And the space inside your knee.
Your shin bone.
The left ankle.
Your heel.
The whole sole of your foot.
And the top of your foot.
Relaxing each toe of your left foot now.
One by one.
And then through the back of your leg.
Through your calf muscle.
The back of your left knee.
Back of your left thigh.
Again softening both of your glutes.
And keeping both legs grounded down to the earth.
Stable and connected.
Totally relaxed here and now.
Now both of your legs are totally relaxed.
The whole back of your body totally grounded down to the earth.
Feeling the support of the earth.
Feeling the gravity force holding you here.
And then the whole front of your body.
Through your legs.
Through your hips.
Through your torso.
And your face.
The whole body is totally relaxed now.
The whole body is totally still now.
The whole body is totally grounded now.
You are safe here.
You can trust this space.
Connect back to your heart now.
Feel like you breathing in and out through your heart space.
Grounding yourself in love.
Letting love be your guide.
Letting love take care of you.
Knowing that you are never alone.
Taking full breaths in and out through the space of your heart.
In as you expand.
Out when you relax.
Taking ten full breaths like that.
Keeping the count and keeping the awareness.
Beautiful.
Let go of the counting now.
We are just going to go through a short visualization process.
Simply imagine the first thing that comes to your mind.
A big and tall tree.
A big and tall tree.
Your feet on the grass.
Your feet on the grass.
The sea waves on the beach.
The sea waves on the beach.
Different shades of green on the trees.
Different shades of green on the trees.
Fire burning and big logs inside the fire.
Fire burning and big logs inside the fire.
The roots of the tree in the earth.
The roots of the tree in the earth.
Sitting on the ground.
Sitting on the ground.
Letting go of these images now.
Feeling the grounding and supportive energy that is here with you.
Taking a few more breaths in this space.
And just letting yourself be.
Beautiful now.
Connecting back with your sankalpa,
With your intention for the practice.
Just repeating it quietly in your mind.
Here and now.
I am safe and supported.
Ready to sleep deeply.
And just stay in this peaceful space.
Relaxing more and more.
Letting the feeling of groundness and safety be present within.
Slowly melting down to the earth.
Melting yourself to a deep and restful sleep.
Thank you so much for listening.
I am wishing you a good night and an amazing sleep.
Namaste.
Www.
Mooji.
Org
