Sleep well.
A yoga nidra with images from your day.
So if you haven't already,
Lie down in a comfortable position and it doesn't have to be on your back,
Just choose a position that makes you feel relaxed.
And throughout the practice you can move if you want to,
But do it slowly and with awareness.
And feel the freedom in knowing that you are the one who decides what to do.
So you can move if you want to,
But you don't have to.
You don't have to do anything.
Just receive the practice.
So even though it is a yoga nidra for sleep,
It's totally fine if you don't fall asleep.
Your nervous system will get a beautiful practice anyway,
So you cannot fail.
So make sure you are warm and covered with a cosy blanket,
And maybe you want some extra pillows.
And then bring your awareness to your breath.
Breathing all the way down into your belly,
Relaxing the belly.
So when you inhale,
Allowing it to be big.
And when you exhale,
Soften.
And with each exhalation allowing the whole body to soften.
And bring your awareness to the fingertips of your left hand.
Maybe you want to rub them gently towards each other,
To get a better connection and to feel the sensation.
And then next time when you inhale,
Inhaling through the fingertips all the way up through the arm to the shoulder.
And when you exhale,
Breathing out in the opposite direction,
So down your arm,
Out through the fingertips.
And again inhaling through the fingertips up your arm,
And exhaling down your arm out through the fingertips.
And the right hand.
Start with feeling your fingertips,
Maybe rubbing them gently towards each other.
And then inhaling through the fingertips up the arm to the shoulder,
And exhaling in the opposite direction.
And inhaling through the fingertips up your arm,
And exhaling down your arm out through the fingertips.
And bring your awareness to the sole of your left foot.
And when you inhale,
Breathing in through the sole of the foot,
Draw the energy up through your leg all the way up to your hip.
And when you exhale,
Let the energy float back down again.
And again in your own time.
And your right foot.
Breathing in through the sole of the foot,
Draw the energy up through your leg all the way to your hip.
And let it float back down again.
And once more in your own time.
And then the whole body.
And when you inhale,
Draw the energy through both your feet,
Up your legs,
Both your arms,
All the way up to your neck.
And then exhaling all the way down again.
And once more in your own time.
And in a moment we will let the awareness travel through the body.
And when you feel like you are in a body part,
Send your awareness there and be aware of the sensation.
So starting with the top of your head.
The left ear.
The right ear.
Both ears.
The left eye.
The right eye.
Both eyes together.
The throat.
The lips.
The nose.
The forehead.
The temples.
The back of the head.
And the left shoulder.
The left elbow.
The wrist.
The hand.
The whole left arm.
The throat.
The right shoulder.
The right elbow.
The wrist.
The hand.
The whole right arm.
The throat.
The collar bones.
The heart.
Upper abdomen.
The navel.
Lower abdomen.
The left hip.
The left knee.
The ankle.
And the foot.
The whole left leg.
And then back to the abdomen.
And over to the right hip.
The right knee.
The ankle.
And the foot.
The whole right leg.
And the tip of the spine.
Moving up to the sacrum.
Lower spine.
Mid spine.
Upper spine.
Back of the neck.
Back of the head.
The whole head.
The whole left arm.
The whole right arm.
The whole left leg.
The whole right leg.
Feeling the whole body.
The whole body.
The whole body resting.
And as you lie here,
The body looks after you.
Cares for you.
Automatically.
You don't have to do anything.
The heart is beating.
Cells are being renewed.
The outer shell of you is resting.
But within you it's pulsating of life,
Of energy.
And even the breath is happening with no effort from your side.
You can choose if you want to continue to just observe the breath,
Allowing it to flow freely.
Or if you like you can create a rhythm where the inhalation and exhalation is the same length.
So a steady rhythm.
Your rhythm.
You choose.
And if you like you can continue with this rhythm.
Or join me for the next part in which I will invite you to watch a little movie from your day.
So you'll hear a bell and each time you hear it you can go a bit further down into relaxation.
So I'll give you a little guidance and then I'll let you continue on your own.
The bell will sound like this.
So you will hear it 12 times.
And then there will be silence for you to peacefully drift deeper.
Maybe into deep sleep or maybe into a space in between.
Not asleep but not fully awake.
A space where you will get nurturing rest.
So take your awareness to the warm and safe darkness behind your eyelids.
And imagine it's a film screen.
So showing a movie of what you have experienced today.
So you will see all sorts of images and they might bring up feelings of happiness or sadness or even fear.
But same thing as if you were watching a film.
You know it's just a film.
It's not happening now.
So whenever you like you can switch off the movie.
The images and feelings may linger a bit after but it can't hurt you because you're not in the movie.
You're just watching it.
It's not happening now.
So by watching it your brain will be able to digest what happened during the day.
And keep whatever is important to keep and let go of experiences that you don't need to keep in your memory anymore.
So when you wake up in the morning you can take decisions in a clear way.
You can take decisions which are good for you.
The only thing you have to do right now is watching the movie and try not to judge what you see as good or bad.
Like or dislike.
And the reason for the bell is to make sure that you don't get stuck into each memory.
So I'll ring the bell and then you choose a memory.
And when I ring the bell again then you choose another memory.
Maybe an hour back in time or whatever feels good for you.
But starting backwards.
So we're starting the movie.
And watch images from when you were getting ready to go to sleep.
So lying down on your bed adjusting your position getting comfortable.
Images from the room.
And then a little further back in time to when you were preparing to go to bed.
Brushing your teeth.
Washing your face.
And then.
.
.
And then going back a little bit further to what you did in the evening.
So you were cooking,
Eating and doing the washing up.
And then in your own time.
So each time that you hear the bell you can go back a bit further.
So maybe hour by hour or maybe just by things you did during the day that comes to mind.
Maybe all the way back until you woke up in the morning or even further to what you did last night.
No rush.
You decide.
And each time you hear the bell change to new memory and sink deeper into relaxation.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
And then you go back to sleep.
