Welcome to this Yoga Nidra for deep sleep.
My name is Heeral.
Before we begin,
I want you to prepare your space for rest.
This practice is more effective when you are lying down comfortably on your back.
Support your head with a pillow.
Maybe place a cushion under your knees and pull a blanket over you.
Dim the lights and make sure you are in a place where you won't be disturbed.
Now close your eyes.
I want you to feel your body just dropping,
Like you are letting go of a heavy backpack you have been carrying all day.
Every muscle,
Every thought,
Just let it sink into the bed.
We are going to scan the body.
Don't overthink it.
Just follow my voice.
Bring your awareness to your right hand,
Your right thumb,
Fingers,
Your right palm.
Now slowly start bringing awareness to your left hand,
Your left thumb,
Fingers,
Left palm.
Your arms are getting heavy now.
The rest of the body still relaxed.
Let's move to our feet.
Bring your awareness to your toes,
Your big toe and all the little toes.
Bring awareness to your ankles,
Your calves,
Your knees and both your legs.
Slowly bring your awareness to the hips.
Your hips are melting onto the mat,
Your bed.
Slowly bring awareness to your lower back,
Mid back,
Your upper back.
Your entire back is relaxed.
Let your shoulders melt onto the bed or your mat.
Let your chest and your heart relax.
Let your hands,
Your legs,
Your entire body be relaxed.
If your mind starts racing about tomorrow,
Just tell it to be in this present moment.
Tell it not now we are sleeping.
You have done enough today.
You don't need to do anything else.
You just need to breathe and sink deeper into the sleep.
Sleep is here.
Sleep is here.
Sleep is here.
May you have a deep sleep and may you be surrounded by love and light.
Namaste.
