This is the Yoga Nidra practice for sleeping with chronic pain.
This yoga nidra is to be used at night to help you fall asleep at bedtime.
It is not designed to bring you out of it.
May you rest and sleep.
Before we begin.
Make sure to be as comfortable as possible in your bed.
Make sure to adjust your pillows exactly the way you need them to be so that you can have less pain and be ready to fall asleep.
Adjust your blanket so that you are ready to sleep.
Once you are ready.
Get comfortable.
In a lying down position.
Your back with the feet hip distance apart.
Have the arms a few inches away from the body.
And have the hands resting with the palms facing down.
Make any final adjustments.
To be as comfortable as possible.
Welcome to the practice of Yoga Nidra.
This is the time to be still.
Close your eyes if you have not done so.
As we prepare for this practice,
Begin to ground yourself.
Feel the back of your head being supported by the pillow.
Now your neck.
Shoulders.
Feel the arms and hands resting.
Now feel your upper back being supported by your bed.
Middle back.
Lower back.
Buttocks.
Back of your thighs.
Back of your knees.
Calves.
Heels of your feet.
Now feel your whole body being supported by your bed.
Let's begin with three breaths together.
Start with exhaling the air first through the mouth.
Exhale.
Inhale through the nose.
Hold it at the top.
And sigh it out of the mouth.
Inhale again.
Hold it.
And sigh it out.
Inhale.
Hold the breath.
And sigh it out.
Return the breath to normal.
If thoughts come in,
Observe them and let them go.
Now is the time to prepare for deep sleep.
Silently say to yourself.
I am settled.
I am recovering.
I am ready for a peaceful night's sleep.
We will begin a gentle body scan starting from the top of the head.
Release all tension.
In the scalp.
Ears.
Eyebrows Let go of all tension in the neck.
Shoulders.
Arms.
Hands.
Fingers.
Release all tension in the chest.
Abdomen.
Buttocks.
Legs.
Feet.
Toes.
Feel the body at ease.
Notice the air on the skin.
Notice the sounds in the room.
When you hear one sound,
Witness it and let it go and move on to another sound.
Notice the sounds outside of the room.
Notice the sounds in the body.
Notice the sound of your breath.
Take a moment.
To introduce the intention for this practice.
Set the intention.
I am at complete ease and profound rest.
Mentally say this three times with awareness from your heart.
I am at complete ease and profound rest.
Start to shift the mind.
And get ready.
For the body rotation.
As each body part is named.
Bring awareness into it.
Feel it.
And mentally repeat its name.
Beginning only on the right side of the body.
With the right hand thumb.
Silently say,
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Top of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of chest.
Right waist.
Right hip.
Bye.
Knee.
Shin.
Ankle heal.
Sole of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Shift the awareness to the left side of the body,
Starting with the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Top of the hand.
Rest.
4R.
Elbow.
Upper arm.
Shoulder armpit.
Left side of chest.
Left waist.
Left hip.
Die.
Me.
Chin.
Ankle heal.
Sole of the left foot.
Top of the foot.
Left Big Toe Second toe.
Third toe.
Fourth toe.
Fifth toe.
Shift the awareness to the back of the body,
Starting with the right heel.
Left heel.
Right calf.
Left calf.
Right back of knee.
Left back of knee.
Right back of thigh.
Left back of thigh.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
Right shoulder.
Left shoulder.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Eyebrow Center.
Right eye.
Left eye.
Nose.
Right ear.
Left ear.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Right chest.
Left chest.
Heart center.
Upper abdomen.
Lower abdomen.
Naval Center.
Right side of pelvis.
Left side of pelvis.
Pelvic floor.
Whole right leg and foot together.
Whole left leg and foot together.
Whole right arm and hand together.
Whole left arm and hand together.
Torso.
Whole right side of the body.
Whole left side of the body.
Whole front of the body.
Whole back of the body.
Whole body.
The whole body is resting at this moment.
Lying completely still.
Feel the natural breath flow in and out of the body.
Notice the rise and fall of the belly.
Notice the rise and fall of the chest.
Notice the cool,
Gentle pull of air around the nostrils in the inhale.
And feel the warm breath release through the nostrils in the exhale.
Let go of the breath.
And sense the body.
Where the body feels discomfort.
Now sense the body where the body feels relaxed and pain free.
Now notice a sense of calm,
Emotional space.
Now notice the feeling of loving presence deepening within.
Now notice the feeling of restlessness.
Now feel the whole body resting in calmness.
Simply notice the mind.
And the images arising within it.
C.
Feel.
Smell.
Here.
Any of these images.
Using the imagination.
The color gray.
Soft grey drizzle of rain.
Gentle sound of falling drops.
The fresh scent of rain in the air.
The color blue.
A blue night sky over a quiet forest.
A soft night breeze moving through the leaves.
Distant night insects.
Faint in the distance.
The color purple.
The night sky turning plum and indigo.
A subtle sweetness in the air,
Like night flowers and warm air after dusk.
The color black.
The Black Night Sky stars twinkling in the distance.
Let go of the visual images.
Recall the intention and repeat it again three times silently and mentally.
I am at complete ease and profound rest.
This yoga nidra practice is complete.
Rest.
And sleep.
