Welcome to this yoga nidra that will help you to flow into a deep state of sleep.
Maybe you have insomnia or you find it hard to fall asleep as you notice the mind keeps on running around.
In this Western society we are meant to be productive all the time and sometimes it can be hard to find true rest.
This yoga nidra will help you to change your brainwave states from an active state into a deep state of rest,
Your theta state,
And then slowly you will flow into a delta state which is the state of sleep.
See if you can let go of any expectations or goals.
Allow yourself to be present with my voice and you can follow my voice and trust that you will move into that deeper state of relaxation.
Now as you lay in bed,
See if you are really comfortable.
Maybe you have a blanket on top of you,
A nice pillow under your head,
But can you mindfully observe if your body feels truly comfortable here.
Maybe you need some final adjustments and just take some time here to really feel complete comfort.
Notice if you want to place your arms alongside your body or maybe the hands on the lower belly.
You can close your eyes if you haven't done so yet and as you close your eyes take a moment to really rest your eyes into your eye sockets.
When we are stuck in an active state of being,
The muscles around our eyes stay tensed so take a moment to soften all those little muscles around your eyes so your eyes can gently sink into your eye sockets.
Relax the eyebrows,
The forehead and you can open your mouth gently so all those muscles in your jaw start to relax too.
Moving your awareness down to the rest of your body and checking in with yourself if you can truly soften all the muscles here.
Allowing your shoulders to rest down into your bed,
Softening your arms,
Your belly,
Your hips,
Your legs and your feet.
Feeling the whole body resting down onto the surface underneath you.
Feeling the connection between your body and the earth that is gently pulling you down and visualizing that the earth is always holding you.
There is nothing you have to do to hold yourself up as the gravity of the earth is already here to carry you.
Now we're slowly going to move ourselves from a doing state into a being state.
As you have observed the body,
The physical body resting down,
We're going to take a moment to become aware of our breath.
Notice how the breath is moving through you.
See if you can allow the breath to stay as it is right now.
There is no need to change your breath.
Observing the breath as it is.
Maybe you can feel your breath in your belly or maybe a bit higher in your chest.
Wherever the breath is right now is completely fine as it is.
Right now we just take a moment to observe the breath without judging it as wrong or right.
Notice how the in-breath starts by the air flowing into your nose.
Can you follow the breath as it moves through the nose,
Down through the throat,
Towards your lungs and maybe down to your belly.
And also follow the breath as it flows out again.
All the way up through the throat,
Out through your nose.
And maybe you notice that your mind is very active still.
Processing this day or spiraling about anything that's going on in your life.
And that's very normal.
See if you can allow the breath to stay as it is right now.
If you can be loving towards yourself,
Just bring yourself back kindly to that observing of the flow of breath.
From the nostrils,
Into your body and out again through your nostrils.
And whenever you notice distraction,
Just bring yourself back to my voice.
No need to be hard on yourself or to criticize yourself.
No matter how many times you've done a meditation or a nidra,
You notice you can get distracted sometimes.
And that's very normal.
So as you notice the natural pace of breath,
We're going to slowly deepen and lengthen our breaths together.
In a moment,
We're going to breathe in for three counts and out for six.
Wherever you are,
Breathe everything out through your mouth.
And start to breathe in through the nose for three,
Two,
One.
And out through the mouth for six,
Five,
Four,
Three,
Two,
One.
Breathe in through the nose for three,
Two,
One.
And out six,
Five,
Four,
Three,
Two,
One.
Breathe in three,
Two,
One.
And out six,
Five,
Four,
Three,
Two,
One.
And out six,
Five,
Four,
Three,
Two,
One.
Breathe in three,
Two,
One.
And out six,
Five,
Four,
Three,
Two,
One.
Breathe in three,
Two,
One.
And out six,
Five,
One.
Breathe in for four,
Three,
Two,
One.
Out for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathe in four,
Three,
Two,
One.
And out eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In for three,
Two,
One.
And out eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In for three,
Two,
One.
Out eight,
Seven,
Six.
Allow the breath to slowly return to its natural rhythm.
Nothing you have to do,
Just observing how the breath is automatically moving back to the natural pace.
Slowly shifting into a state of being.
Noticing that the breath is breathing you.
Nothing you have to do to breathe.
Just observing the breath as it is right now.
And we're going to make a little journey of awareness through our bodies to flow into a little deeper state of relaxation.
So see if you can bring your awareness to the right thumb,
Right index finger,
Middle finger,
And pinky.
Space in between the fingers of the right hand.
The tips of your fingers.
Noticing the palm of the right hand.
And the back of the hand.
Right hand.
Right wrist.
Upper arm.
Shoulder.
Right side of the chest.
Right waist.
Right hip.
Right upper leg.
Right knee.
Right lower leg.
Right heel.
Right heel.
Sole of the right foot.
Top of the right foot.
Second toe.
Third toe.
And fifth toe.
Feel the gentle space in between the toes.
And the tips of your toes.
And feeling the whole right side of your body.
And allowing that right side to sink into the bed.
And now moving your awareness to the left thumb.
Left index finger.
Middle finger.
Ring finger.
And pinky.
And pinky.
Space in between the fingers.
And tips of your fingers.
Palm of the left hand.
Left wrist.
Left shoulder.
Left side of the chest.
Left waist.
Upper leg.
Sole of the left foot.
And top of the left foot.
Left big toe.
Second toe.
Third toe.
Space in between the toes.
And the tips of your toes.
Feeling the whole left side of your body.
Becoming heavy.
And with each out breath,
The left side sinks down into the bed.
Now feel the whole body.
Heavier and heavier.
Melting down into the surface beneath you.
Allowing yourself to sink into a deeper state of relaxation.
Slowly sinking and falling into the deepest state of rest.
