Hello and welcome to this Yoga Nidra practice for deep sleep and good dreaming.
This meditation will help you to let go,
To sleep,
Or find deep rest.
So prepare yourself by laying down,
Getting really comfortable,
Closing down your eyes,
Taking your time to find a position that makes you feel snug and held.
Maybe you have a pillow between your knees,
Under your knees,
Between your arms,
Or under your head,
And you may wish to be covered with a cozy blanket so that you keep nice and warm.
So let's take a deep inhale together,
And exhale.
Taking another deep inhale,
And letting go of your exhale,
Continuing to breathe slowly and deeply,
Feeling the muscles around your shoulders relaxing,
Your head feeling heavy,
Your neck softening,
The tiny muscles around your eyes relaxing and softening.
Taking another deep,
Refreshing breath,
All the way into the lower belly,
Gently and slowly exhaling,
Noticing the subtle changes of your pelvis,
Your hips,
Your legs,
The bottoms of your feet,
And all of your toes,
Adjusting your body so it feels really comfortable.
If your mind begins to wander,
Simply bring your awareness to your breath,
And allow your thoughts to drift on through,
Taking this time for yourself to rest,
To go within.
There's nothing to worry about in this moment,
Nothing to be done,
Simply softening and opening,
Relaxing and surrendering.
Curiously begin to notice the sensations of the body,
Is there any tension that you can release with your next exhale?
Open your jaw,
Relax the soles of the feet,
Muscles in the back,
Relaxing the forehead,
Letting go,
And relaxing with each long breath,
Inviting you now to bring your heart and your awareness to an affirmation or intention for this yoga nidra journey,
Saying this affirmation in the present tense,
From more than the mind,
Let this affirmation resonate through all of your cells,
It could be something like,
My mind relaxes with ease and grace,
I am nourished and inspired as I sleep,
I sleep deeply and easily,
I am aware when I am dreaming,
Inviting you now to repeat your personal affirmation,
Three times,
Silently within your own heart,
Now move around the areas of the body,
Giving your whole body permission to relax,
To rest,
I will say a part of the body,
And all you do is bring your awareness to that part,
No moving,
Just awareness,
You may have a felt sense of that body part,
Bringing your awareness to your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Right side ribs,
Right side waist,
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Bring your awareness now to your left hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Right hand,
Wrist,
Forearm,
Left elbow,
Upper arm,
Left shoulder,
Armpit,
Left side ribs,
Left side waist,
Left hip,
Left knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left leg,
Right leg,
Pelvis,
The torso,
Right arm,
Left arm,
Back of the neck,
Back of the head,
Right side of the body,
Left side of the body,
The whole body,
The whole body,
Whole body,
Now bring your awareness to your breathing,
Witnessing as an observer,
Begin to count your breathing on the tip of each exhale from the count of 10 down to 0,
Don't worry if you get lost or lose your track,
Just start counting again from 10 to 0 Now we will explore different sensations using your awareness and imagination,
Feel as if your feet are buried in the sand on a beach,
Now sense the breeze as you swing on some swings in the park,
Imagine you are an old tree deeply rooted in the forest Now feel as if you are a jellyfish swimming through the ocean,
Now feeling like a heavy rock in the middle of a shallow river,
Now imagine the feeling of floating like a feather in the air Now feeling like a bird riding the warm thermals in the mountains,
No need to flap your wings,
Moving your awareness now to your third eye,
The screen of your mind and visualisations,
Visualise a candle flame,
Visualise the moon,
A mountain,
A rainbow,
A rose a white fluffy cloud,
An old tree blown by the wind,
A calm breeze across a beautiful meadow,
A moody sunset,
A flock of birds,
A green leaf,
A butterfly Now you can let go of the visualisations and remember your affirmation,
Let the cells of your body say this affirmation three times,
Inviting you now to enjoy a nourishing sleep and beautiful dreams
