In this Yoga Nidra session,
I will guide you into a restful sleep.
The idea is that you drift off into sleep somewhere during or maybe after the session.
So please know that I won't wake you up once we get to the end.
There won't be a bell or any words to bring you back.
So if you are simply using this session for a short relaxation moment,
You might want to set your alarm so that you don't accidentally doze off for hours.
This Good Night Yoga Nidra session will prepare our bodies and minds for a deep sleep.
Your mind will undoubtedly wander off during this practice.
That's completely normal and expected.
As soon as you notice it,
Just smile and say,
Oh mind,
There you go,
And then return to my voice.
You're always invited to come back without any judgment.
So you've probably already found your way to your bed.
Notice if there is anything you can do to make yourself more comfortable.
The tiniest movement,
Fluffing your pillow or putting on warm socks.
Do whatever is necessary to make yourself feel cozy and safe so that there is no more need to move during this practice.
Come lie on your back with your legs slightly apart,
Your feet dropping in whatever direction they want to.
Your arms next to you,
With your palms facing up,
And close your eyes.
Very good.
Appreciate the fact that you're lying down,
Appreciate your bed,
And take a deep breath in to connect to the here and now,
And a deep sigh out.
Once more,
Deep breath in,
And a deep sigh out.
And while you return to your normal breathing,
Effortless breathing,
Think of something you're thankful for today.
What made you happy today?
Maybe it's something small,
Like a refreshing glass of freshly squeezed orange juice or an afternoon walk,
Or maybe it's a little bigger,
Like a project at work that you finished or even got a pay raise.
What are you thankful for?
Put a smile on your face when you think about it.
And if you can't think of anything right now,
Still smile.
Studies show that even a forced smile makes you feel happier.
So smile.
Fake it till you make it.
Amazing.
Inhale deeply while keeping that smile on your face.
Inhale the happiness.
And then exhale with a big sigh.
Let it all go.
And let go of all your expectations of sleep.
Sometimes we fall asleep within minutes.
Sometimes it takes us a while.
Sometimes we wake up in the middle of the night,
Fighting the urge to go to the bathroom.
And then giving in after all.
And sometimes our alarms go off in the morning and it feels like we've only had two hours of sleep.
And every so often,
We wake up well before our alarm clock and feel very well rested.
It's all good.
Sleep comes as it is.
It's hard to influence.
So don't focus on sleep itself.
Focus on rest.
Focus on the comfort of your bed.
Feel how your body is resting on your mattress.
How your bed supports your full body.
How your bed gives your feet and legs a break from standing.
Your back from sitting up straight.
Your mattress is holding you,
Supporting you,
Carrying all the weight.
Examine how that feels.
Does your body feel light or heavy?
Does your bed feel warm and cozy or cool and refreshing?
Which parts of your body are connected to your bed?
Do you feel your head touching the pillow?
Your knuckles touching the mattress?
Simply explore for a little bit.
And now bring your attention to your breathing rhythm.
Don't change it.
Follow it.
Where is your breath?
Do you feel the air enter your nostrils,
Making its way through your throat?
Expanding to your lungs?
Moving your ribcage?
Maybe you feel your belly rise.
And the air slowly travels all the way back.
Feel the effect your breath has on your body.
Physically,
Through the rising and falling.
And energetically,
Through the calming of your mind,
While you slowly disconnect from the waking state,
Your consciousness.
Your body is slowly transferring into complete relaxation,
Into a state of rest and healing.
With every breath,
You feel your body sinking deeper into relaxation.
Your feet are resting and are relieved of carrying you.
They may relax.
Your right foot deserves a rest.
Feel it relax.
Feel how your big toe relaxes,
Your second toe,
Middle toe,
Fourth toe,
And little toe.
They are all free to wind down.
Your right ankle becomes soft and sinks deeper into relaxation.
Your shin,
Your knee,
Your upper leg,
And your thigh.
Your right hip.
Your entire right leg feels comfortable and supported.
Your left foot is enjoying a well-deserved break.
It's free to rest.
Your entire left foot sinks deeper and deeper.
Your left big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
All very comfortable.
Your ankle sinks deeper.
Your left shin,
Your knee,
Upper leg,
Thigh,
And hip.
They all enjoy this rest.
Feel the relaxation spread from your tailbone all the way up to the top of your spine,
Vertebrae by vertebrae.
Everything loosens.
Everything gives in to sinking deeper and deeper into relaxation,
Into this restful,
Healing state.
Your belly becomes soft.
Your chest area feels warm and safe.
And they all allow you to sink deeper and deeper.
Your right shoulder melts into your bed.
You can let go of all the proverbial weight you've been carrying on your shoulder.
Let your shoulder sink deeper and deeper.
Your right arm,
Elbow,
Wrist,
And hand let go of it all.
Feel all tension disappear from your thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Your entire right hand is ready for rest.
Your left shoulder sinks into a deep healing darkness.
Let's go of the weight of the day.
Your upper arm rests,
Your elbow,
Lower arm,
Your wrist,
And your hand.
Your thumb relaxes,
Your index finger,
Middle finger,
Ring finger,
And little finger.
All simply relaxing,
Resting.
Your throat and your neck are laying down,
Restoring.
Your head is resting on your pillow.
And your brain is feeling a little rosy.
It's embracing the healing darkness of the night.
And your face gently drops into relaxation,
Letting go of frowns and tensions in your facial muscles.
Your jaw sinks deeper into rest.
Your mouth,
Your tongue,
And lips,
Your nose,
Cheeks,
And cheekbones.
Your eyes are resting.
Your eyebrows too.
Your entire body is resting and it's supported.
It's heavy and it's light.
You drift off into this magical darkness,
A nurturing state,
A soothing state,
Restoring.
It's time to recover,
To heal,
And to prepare yourself for the day to come.
If you're still here with me,
I'd love to invite you to set an intention here,
A nourishing desire for yourself.
It could be something like,
I wake up happy and well-rested,
Or sleep gives me superpowers,
Whatever comes up for you.
What is your deepest desire?
Repeat it to yourself,
In your mind,
Silently three times,
And give thanks.
Let your intention doze off,
Just like you.
Put your trust in the magical darkness of the night to heal and nourish you.
Feel the power of the night sky spread like sleep serum,
Melatonin magic.
Without having to do anything at all,
There's magic happening inside of you.
Sleep is such a good healer.
It makes your brain store the new information you gathered today and gets rid of toxic waste.
The nerve cells in your brain silently communicate and reorganize.
Your body repairs cells,
Restores energy,
And feeds you all the right hormones and proteins you need.
While you are sleeping,
Your brain works on bettering your memory,
Improving your focus and concentration,
And boosts your creativity.
It all comes naturally,
So sit back and enjoy your rest.
Think deeper and deeper.
Think deeper into rest.
Deeper and deeper into the healing darkness.
Enjoy the night's gift to you.
Good night.
