Hello,
Welcome to the practice of yoga nidra for sleep.
Take a few moments to get comfortable lying down on your back.
Ensure you have a blanket to cover you so you can stay warm while you slip into a blissful rest.
Inhale deeply,
Allowing the ribs to expand outwards.
And then exhale completely to soften any areas of tension within the body.
Inhale again,
Create space.
And exhale,
Sink into the surface beneath you.
Take another deep inhale.
And slowly exhale,
Emptying the lungs.
Tighten the feet,
Scrunch the toes and then relax.
Tighten the legs and release.
Turn your fists into tight balls and squeeze.
Then relax.
Tighten the arms and the entire abdomen.
And soften.
Squeeze the facial muscles.
And relax.
See if you can make yourself 10% more comfortable in whatever position you find yourself in.
Allow me to fully guide you through this practice.
Now we will create our own personal sankalpa.
A sankalpa is a positive statement of intent,
Stated in the present tense.
It is a call to action that only you can do and should reflect an area of your life where change is necessary or a state of being is desired.
For example,
I sleep peacefully and easefully at night.
It's important to keep this saying sankalpa with you as you change and see this present tense action in your life.
You may also allow another one to naturally arise during this practice of yoga nidra.
Right side,
Visualize the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Feel the tops of the fingers.
Be aware of your right palm,
Wrist,
Forearm.
The right elbow,
Upper arm.
The shoulder.
The right chest.
Right side of the stomach.
The tie of the right leg.
The right knee.
Calf muscles.
The ankle.
The heel.
The sole of the right foot.
The right big toe.
The second toe.
The third toe.
The fourth toe.
The fifth toe.
The whole right foot.
Now take your consciousness to the left side.
Visualize the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Feel the tops of the fingers.
Be aware of your left palm,
Left wrist,
Forearm.
The left elbow.
The left upper arm.
The left shoulder.
The left chest.
Left side of the stomach.
The tie of the left leg.
Left knee.
Left calf muscles.
Ankle.
Heel.
The left sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left foot.
Your body is touching the surface beneath you.
Be aware of the points of contact between the body and the floor.
Relax your heels.
Calf muscles.
Backs of the knees.
Thighs.
Hips.
Lower back.
Upper back.
Right shoulder.
Left shoulder.
Shoulder blades.
Back of the palms.
Back of the arms.
The neck.
The back of the head.
Be aware of the top of the head.
The forehead.
Both sides of the forehead.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
Right eyeball.
Left eyeball.
Right ear.
Left ear.
Right cheek.
Left cheek.
The nose.
Upper lip.
Lower lip.
And the chin.
Feel the right foot.
The left foot.
Both feet together.
Feel the right leg.
Left leg.
Both legs together.
Right side of the torso.
Left side of the torso.
Both sides together.
Right hand.
Left hand.
Both hands together.
Right arm.
Left arm.
Both arms together.
Right side of the head and neck.
Left side of the head and neck.
Feel the entire head and neck.
Feel the entire back body.
Feel the entire front body.
Notice how heavy the body feels supported by the surface beneath you.
Then let the body feel so light as if you could float away.
Inhale through the nose slowly and deeply,
Filling the lungs.
Then exhale even slower at the nose.
Empty.
Do that twice more.
Inhale,
Feeling the breath go into your fingers and toes.
Then exhale even slower this time.
Inhale,
Feeling the breath go into your fingers and toes.
Then exhale even slower this time.
Inhale,
Feeling the breath go into your fingers and toes.
Then exhale even slower this time.
And as you exhale it retracts to the centre of your chest.
Keep breathing this way,
Noticing how it gets bigger and brighter with each inhale.
Softly retracts with each exhale.
Think of a time in your life where you felt scared.
Notice where you held that feeling in your body.
Notice how the rhythm of your breath might have changed.
Now think of a time in your life where you felt courageous.
How does it make you feel?
Allow the feeling of courage spread throughout your entire body.
In your mind's eye,
Visualise a lush green meadow.
The sun is shining,
The air is sweet and the grass is soft.
The only sounds around you are the rush of the cool breeze through the leaves and birds singing in the distance.
As you walk slowly and lightly through this beautiful meadow,
You come to a stream.
The water is shallow and treacles lightly over rocks and stones on the waterbed.
You walk along the banks of the stream until you come to a small waterfall.
You slowly walk through the waterfall and feel its cooling freshness wash all over your body.
You enter a bright cave.
At the centre of the cave is a small box.
You open the box and find a gift made especially for you.
You take the gift,
Close the box and leave it at the centre of the cave.
You hold the gift close as you exit the waterfall.
The sun is now shining brighter and the birds singing louder.
You follow the stream back to the meadow and lie in the grass gazing at the clouds.
Remember your sankalpa.
Repeat it to yourself three times.
Bring your attention back to your body.
Deepen the breath.
Bring your attention back to the room you are in and the surface supporting you.
Keep the eyes closed or the gaze soft as you sink deeper into the surface beneath you.
The practice of yoga nidra is now complete.
