Hello,
This is Jax and welcome to your short yoga nidra for deep sleep and nervous system reset.
Please find a comfortable lying down position on your back.
Allow your arms to rest,
Allow your legs to rest.
So what would that position look like right now?
Do you need blankets,
Pillows,
Something over the eyes?
Especially here at the beginning,
Take up space,
Get nice and comfortable.
And make any small final adjustments you need so that you can be completely still.
And then let's find the breath right away.
Give me a deep breath in,
Deep breath out.
We're going to add a little count to our breath.
We're going to inhale for three,
And then exhale for four.
And that exhale can be out through the nose or out through the mouth.
Let's do a couple of rounds together.
Take an exhale out the nose to clear the lungs.
Inhale for one,
Two,
Three.
Exhale for three,
Two,
One.
Inhale one,
Two,
Three.
Exhale for three,
Two,
One.
Inhale.
Exhale.
One more inhale.
Exhale.
And then just let the breath be.
Start to bring your awareness to the natural rhythm of your breath.
And using the breath as a focus point.
Simply observing the inhalations and the exhalations.
And then I just want you to notice the support of the floor or the bed beneath you.
Notice the points of contact at the back of your body,
The skull,
The back,
The legs.
And noticing how you're being held right now.
So maybe you soften the feet a little bit more to the surface beneath you.
Soften behind the back of the knees,
The back of the legs.
Soften the belly,
The fingers.
The arms,
The shoulders.
Unclench the jaw.
Allow the tongue to soften from the roof of the mouth.
Unfurrow the eyebrows and soften all the muscles and cells behind the back of the eyes.
Even letting the brain soften here.
Our sankalpa,
Our intention for your rest,
Is I rest deeply and wake up restored.
Let this soft,
Kind intention repeat in your mind,
I rest deeply.
I rest deeply and wake up restored.
And then you can just let that intention go.
You've set the intention and now it's your time to just listen.
I'm going to go through a rotation of awareness,
Also known as a body scan.
And the best part is there is nothing you need to do right now,
But simply listen to the sound of my voice.
I'm going to touch on different parts of your body and you will start to feel the awareness.
You might feel tingling,
Temperature,
Pressure,
Buzzing,
Or you might just feel neutral in the body.
Whatever your experience is,
Let it be soft,
Effortless,
And kind.
Begin to bring your awareness to the right side of your body.
Start to notice the right thumb,
Second finger,
Third finger,
Fourth finger,
And pinky finger.
Become aware of the back of the hand,
The palm of the hand,
The wrist,
The right forearm,
Elbow,
Upper arm,
Shoulder,
The right side of the chest,
The right ribs,
Lung,
Right side of the waist,
The right hip,
Thigh,
Knee,
Calf,
Ankle,
Heel of the foot,
Sole of the foot,
And the top of the right foot,
And the big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
Allow your awareness to be completely emerged in the whole right side of your body.
And then could you start to feel that awareness migrating over to the left side of the body,
The left thumb,
Second finger,
Third finger,
Fourth finger,
Pinky finger,
And the back of the left hand,
The palm of the hand,
Wrist,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Left ribs,
Lung,
Left side of the waist,
Left hip,
Thigh,
Knee,
Ankle,
And the heel of the foot,
And the sole of the foot,
And the top of the left foot,
And that big toe,
Second toe,
Third toe,
Fourth toe,
And pinky toe.
And just feeling your awareness engulfed in the whole left side of the body.
Effortless awareness,
Completely focused.
Now bring your awareness to the back of the body,
Sensing both heels,
Calves,
Back of the thighs,
Hips,
Glutes,
Lower back,
Middle back,
Upper back,
Sensing the shoulder blades,
Back of the arms,
Back of the neck,
Back of the head.
And now the awareness moving to the front of the body,
All the toes of the feet,
Tops of the feet,
Shins,
Knees,
Thighs,
Lower belly,
Upper belly,
Chest,
Collarbones,
Throat,
Jaw,
Cheekbones,
And the tip of the nose,
The bridge of the nose,
Forehead,
And finally the crown of the head.
And just feeling the whole body resting here together as one field of sensation,
Feeling the whole body supported,
Held,
And at ease.
And start to bring your attention to the breath and feel and sense it at the belly.
As you inhale,
Feel the belly gently rise,
And as you exhale,
Feel the belly softly fall.
No effort,
No control here,
Just a natural rhythmic breath.
And with each exhale,
Feel the body becoming heavier and heavier,
Sinking deeper and deeper into the surface beneath you.
And with each exhale,
Feel the body becoming heavier and heavier,
Sinking deeper and deeper,
Letting go of any tension,
Letting go of the day,
Letting go of any expectations for this moment.
Simply breathe here,
Resting deeper and deeper with every exhale.
And I want you to start to imagine yourself lying beneath a night sky.
The sky is vast,
It's open,
It's calm.
The stars are softly twinkling above you.
And with every breath here,
Allow yourself to feel more spacious,
Inside,
More quiet,
More at ease.
It's as though you're floating effortlessly in this stillness,
Supported by the space around you.
Nothing you need to do,
Nothing you need to become.
You are simply resting in being.
And when you look up into the sky,
You see that sankalpa,
That affirmation,
That intention.
I rest deeply and wake up restored.
Begin to let go of the images,
Let go of the words,
Rest in the quiet space that remains.
And if you fall asleep here,
Allow that to happen naturally.
If you remain aware,
Simply rest in this peaceful state.
And there's nothing more you need to do.
Simply allow yourself to drift deeper into rest,
Deeper into sleep.
