Hello,
This is Jax and welcome to this calming yoga nidra session designed to gently guide you into quality restful sleep.
Make sure you're comfortable in any position that feels right for you and take your time to settle in and I'll let you know what to expect tonight.
This session is going to last around 30 minutes and it's meant to be soothing.
If at any point you do feel uneasy,
Remember you can simply open your eyes and move your fingers to bring yourself out of the nidra state.
I'll be here to guide you,
Offering suggestions to help you relax,
But feel free to just let my words fade into the background.
My voice will be a gentle reminder that you're safe and supported.
The aim in this practice is to prepare your body and mind for a deep and peaceful sleep.
We'll soothe the nervous system,
Releasing any need to fall asleep instantly.
Whether you drift off right away or need more time tonight,
Know that you are still benefiting from this practice.
There's no right or wrong way to experience yoga nidra.
Embrace whatever arises and explore any resistance with kindness and curiosity.
Let's begin by arriving fully in this moment.
Notice any areas of tension in your body and gently bring your awareness to your breath.
Start taking slow,
Deep breaths.
And on every exhale,
Could you be open to the possibility of ease?
So,
Allowing each exhalation to invite a sense of ease as you breathe.
And then we'll do three rounds of the psychological sigh together.
Take two slow,
Deep breaths in through the nose.
Open mouth,
Exhale.
Two more real slow.
Now,
Direct your attention to the lower part of your lungs.
Feel your ribs expand as you breathe in and soften as you breathe out.
Each inhale,
Creating space.
Each exhale,
Allowing you to relax into that space.
And now,
Let's journey through the body,
Fostering self-awareness and compassion.
We're going to go through a body scan and I invite you to allow yourself to become present in each part of your body as you breathe in and as you breathe out.
We're going to go through a body scan and I invite you to allow yourself to become present in each part of your body as I mention it.
Welcome relaxation into these areas,
Beginning with the crown of the head.
Allow your awareness to be completely absorbed in the crown of your head.
And then feel your awareness go to your forehead,
The right eye,
Eyebrow,
And all the muscles behind the right eye,
The left eye,
Eyebrow,
And all the muscles around the left eye,
The right ear,
Earlobe,
The right ear listening,
The left ear,
Earlobe,
The left ear listening,
And the back of the head,
The tip of your nose,
The tip of your nose,
The left nostril,
The right nostril,
And the air flowing in and out of both nostrils,
The upper lip,
Lower lip,
Inside the right cheek,
Inside the left cheek,
Your jaw,
Tongue,
Roof of the mouth,
Back of the throat,
The neck,
The sides of the neck,
Collarbones,
And the right shoulder,
Right upper arm,
Right elbow,
Forearm,
Palm,
The whole right hand,
Thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
And the tips of all five fingers on the right hand,
The whole right hand,
And the whole right arm,
Arm,
The left shoulder,
Left upper arm,
Left elbow,
Forearm,
Palm,
The left hand,
Thumb,
Pointer finger,
Middle finger,
Ring finger,
Pinky finger,
And the tips of the fingers on the left hand,
And the whole left hand,
The whole entire left arm,
Feel your awareness landing at the heart,
The abdomen,
Pelvis,
The right hip,
Thigh,
The right lower leg,
The right foot,
And the big toe,
Second toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe,
The whole right foot,
The whole right leg,
And the left hip,
Left thigh,
Left lower leg,
Left foot,
And the big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe,
The whole left foot,
And the whole left leg,
Feel your awareness landing at the tailbone,
At the tailbone,
The lower back,
Mid-back,
Upper back,
Shoulder blades,
And then feel your awareness returning back to your neck and the top of the head,
Feel the entire right side of the body,
I feel the entire left side of the body,
And now feel the whole body,
The whole body resting effortlessly,
And now focus your awareness on your feet,
Feel the weight of your heels pressing down,
Feel grounded and secure,
And notice what other parts of your body touch the bed,
And notice what other parts of your body touch the bed,
And can you allow yourself to feel fully supported,
And observing how this connection may shift as you breathe,
As you inhale,
Feel a sense of lightness or openness,
And as you exhale,
Feel yourself being held and supported,
Notice the breath,
The gentle movements it creates in your body,
And if you wish,
You can add a calming rhythm to your breath,
And if you wish,
You can add a calming rhythm to your breath,
Without forcing it,
Inhale to a count of four,
And exhale to a count of six,
Feel your body breathe for you,
Taking care of you,
Feel your breath flowing through you,
Perhaps like the ebb and flow of ocean waves beneath a starry summer sky,
You can maintain the breath's rhythm if it pleases you,
Or simply just let it fall away,
And start to guide your awareness to your nostrils,
Feel the air's texture and temperature as you inhale and exhale,
Maybe it's cooler on the inhale,
And warmer on the exhale,
Sense the qualities of your breath,
Inhaling brings lightness,
Drifting,
Exhaling brings grounding,
Softening,
Know that both qualities reside within you,
Light and grounded,
Relax and drifting into sleep,
And now we'll move to a phase of images,
Following the guidance of my voice,
Allow yourself to be with these images as they arise,
The moon shining in the sky on a dark starry night,
Starry night,
The moon shining in the sky on a dark starry night,
The moon shining in the sky on a dark starry night,
Hues of pink and orange and purple in the sky as the sun sets,
Hues of pink and orange and purple in the sky as the sun sets,
A tranquil pond surrounded by lush green trees in the middle of a forest,
A tranquil pond surrounded by lush green trees in the middle of a forest,
Surrounded by lush green trees in the middle of a forest,
A tranquil pond surrounded by lush green trees in the middle of a forest,
A tranquil pond surrounded by lush green trees in the middle of a forest,
Allow these images to come and go freely,
Perhaps you're drifting towards sleep now,
Or maybe your mind is still active and that's perfectly fine,
Remember there's no right or wrong way to do yoga nidra,
You're offering your body and mind a deep rest,
Tune into your body once more,
And with each exhale invite any areas in the body to soften even further,
With each exhale release and soften more deeply,
Drifting,
Floating,
Surrendering to rest,
May you sleep well,
Sleep deeply,
Sleep peacefully,
I'll go quiet now as the speaking part of this yoga nidra session is now complete,
Allow the nature sounds to support you on your journey to quality restful sleep,
Once again this is Jax and I hope to practice with you again soon.
