Welcome to Yoganidra Sweet Sleep.
To prepare to settle into deep relaxation,
Lie down in a reclined position.
You might bring support under your knees with a pillow or bolster and support your head and neck with a blanket or pillow.
Or you may wish to be seated at ease in a chair or curled up in bed.
Make sure you are comfortable and warm.
We are going to journey inward for the next few moments with the support of a guided awareness practice.
You may not hear everything I say.
This is completely fine.
Some may even drift to sleep.
This is completely fine.
As we progress,
You may feel as if you are sleeping yet you are still aware at the same time.
This is also completely fine.
Whatever happens for you in this practice is fine for you right now.
Following our guided awareness practice,
We will pause in spacious stillness for a few moments.
To land here,
Inhale,
Sigh your exhale and then feel the natural wave of your breath.
Inhale,
Sigh your exhale,
Deepening your awareness of your breath.
Your breath may change during the practice,
Becoming more shallow,
Subtle and faint.
Or your breathing may become long and deep.
Whatever happens as your breath ebbs and flows is fine and just right for you right now.
Let's begin with the contemplation,
A deep resolve for our practice.
Today I receive the softness,
Self-compassion and expansion that arises through the hum of the wave song of just this moment.
Receive the breath,
Receive the weight of the body,
Receive the moment,
Give up ambition,
Give up movement,
Give up fear and rest.
Judith Hansen Lassiter.
Be aware of your mind and you can begin to invite your mind to be at ease.
Become aware of the walls of the room that surrounds you.
Be aware of the space contained within the walls of the room.
Be aware of yourself here on your mat,
In your bed,
Taking up space on the surface beneath you.
Be aware of your whole body leaning into the support beneath you.
Be aware of your toes.
Notice your right toes,
Your left toes.
Let each and every toe fill with awareness.
Be aware of your feet.
Notice your right foot,
Your left foot.
Let both feet fill with awareness.
Be aware of your legs.
Notice your right leg,
Your left leg.
Let both legs be filled with awareness.
Be aware of your pelvis.
Let your pelvis be filled with awareness.
Be aware of your abdomen.
Let your abdomen be filled with awareness.
Be aware of your chest.
Let your chest be filled with awareness.
Be aware of your back body.
Let your entire back body be filled with awareness.
Be aware of your shoulders.
Notice your right shoulder,
Your left shoulder.
Let both shoulders be filled with awareness.
Be aware of your arms.
Notice your right arm,
Your left arm.
Let both arms be filled with awareness.
Be aware of your hands.
Notice your right hand,
Your left hand.
Let both hands be filled with awareness.
Be aware of your neck.
Let your neck be filled with awareness.
Be aware of your throat.
Let your throat be filled with awareness.
Be aware of your face.
Let your face be filled with awareness.
Be aware of your head.
The sides of your head,
The back of your head,
The crown of your head.
Let your entire head be filled with awareness.
Toes.
Feet.
Pelvis.
Abdomen.
Chest.
Back.
Shoulders.
Arms.
Hands.
Neck.
Throat.
Face.
Head.
Let your whole body be filled with awareness.
Receive the breath.
Receive the weight of the body.
Receive the moment.
Give up ambition.
Give up movement.
Give up fear and rest.
Receive the breath.
Receive the weight of the body.
Receive the moment.
Give up ambition.
Give up movement.
Give up fear and rest.
Receive the breath.
Receive the weight of the body.
Receive the moment.
Give up ambition.
Give up movement.
Give up fear and rest.
Judith Hansen Lasseter.
Abide in that.
Receive the breath.
Receive the moment.
Give up ambition.
Give up movement.
Give up hope.
Give up hope.
Give up hope.
Give up hope.
Give up hope.
Be aware of your breathing.
As you draw a slightly deeper in breath,
Sense the depth of awareness available to you now.
Breathe a full breath in and allow an easeful exhale.
Now allow your breath to move at its natural rhythm once more.
Be aware of your body shifting gently as you wiggle your fingers and hands,
Your toes and your feet.
You can move in any way and even as you move,
Sensing the residue of surrender and deep breaths.
Receive the breath,
Receive the weight of the body,
Receive the moment,
Give up ambition,
Give up movement,
Give up fear and rest.
Judith Hansen Lasseter
