Welcome,
I'm Carly.
This yoga nidra is to help you get to sleep fast as well as helping you have deep restful sleep.
And as such there will be no sounds or words at the end of this.
So take a minute to get really comfortable and cozy in your bed.
Perhaps allowing your legs to fall a little bit apart from each other.
Allowing your arms to fall a little bit away from your torso.
Making any adjustments to get just 10% more comfortable.
Letting your eyes close gently.
Take a deep breath now as a way of gathering or delivering yourself fully into this moment.
Ahhhh.
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Take another deep inhale.
And on your exhale,
Just let go.
Taking another deep breath.
And on your exhale,
Feel your body sink deeper into your bed.
Allow your awareness to move up to your head now.
Holding your awareness,
The top,
The sides and the back of your head.
And on your next exhale,
Releasing any and all tension.
Letting it drain down into the surface beneath you.
Softening all the muscles.
Letting go.
Releasing tension from the top of your head,
The back.
Your temples relax and soften.
Now moving to the front of your head,
Your face.
Can you relax your forehead?
Relaxing all the muscles around your eyes.
Your temples.
Your jaw.
Releasing any tension in your jaw.
Allowing that relaxation to flow down from your jaw into your neck.
And allow your exhales to release any tension in your neck.
Moving down to your shoulders now.
On your exhale,
Can you feel your shoulders widen and soften into the bed?
Moving your awareness to your arms.
And on your exhale,
Feel your arms get heavier and soften.
Moving down to your hips and your lower back.
Can you allow your exhales to sink your hips deeper into the bed?
Can you allow your breath to release this area?
Let the breath be natural now.
And expand your awareness out to hold your whole body.
Your whole body lying there.
Breathing your whole body.
Notice any sensations,
Any experiences.
Fully experience your body in this moment.
Welcoming all of it.
With acceptance.
There's no where you have to be right now.
There's nothing you have to do.
You deserve this rest.
Surrender completely into this moment.
What is the thing you desire most right now?
It's time to set your intention for this practice.
If it feels right,
Perhaps you'd like to use,
I fall easily into a deep sleep.
Whatever your sankopa,
Repeat it now in your mind three times.
Now it's time for the rotation of awareness.
There's no effort.
Just send your awareness to that body part.
And allow your awareness to flow as we move from part to part in your body.
There is no way to do this wrong.
Whatever you experience is what's right for you.
Be aware of your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The right wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The right waist.
The right hip.
The right thigh.
The kneecap.
The calf muscle.
Ankle.
Heel.
The sole of the right foot.
The top of the foot.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
Upper arm.
The left shoulder.
The armpit.
The left waist.
The left hip.
The thigh.
The calf muscle.
The ankle.
Heel.
The sole of the left foot.
The top of the foot.
Allow your awareness now to travel to the top of your head.
The top of your head.
Relax your forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between your eyebrows.
The right eyelid.
The left eyelid.
The right ear.
The left ear.
The upper lip.
The lower lip.
Your whole jaw.
Your whole neck.
Your whole chest.
Hold in your awareness your whole chest.
The whole abdomen.
Allow time for your awareness now to move to the right hip.
The left hip.
The tailbone,
The tip of your spine.
Simultaneously hold in your awareness now both hips,
The tailbone,
The sacrum and everything in your pelvic bowl.
Hold in your awareness your whole pelvic bowl.
Expand your awareness now to hold your whole torso.
Including your shoulders,
Your chest,
Your whole back,
Your whole abdomen,
Your whole pelvic bowl.
Breathing in this awareness of your whole torso.
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Expand your awareness to hold your entire body from the top of your head to the soles of your feet.
Be aware of your whole body lying down.
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Notice your breath now.
No need to force it or change it.
Just notice your inhales coming in through your nose.
Your chest expands,
Your ribs,
Then your stomach.
Be aware of the endless flow in and out like a wave.
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Resting all your attention in the breath.
Letting go of all thoughts before this breath.
And everything after it.
There is nothing but this breath.
Flowing in and out.
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You are deeply relaxed.
You are safe.
It is safe for you to drift off into peaceful sleep.
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