It's the middle of the night,
And you're awake when you'd rather be sleeping.
That's okay.
It happens.
When sleep is elusive,
It's helpful to first loosen your attachment to making it happen.
Resist the temptation to worry about how much sleep you've gotten,
How many hours until you need to wake up,
Or any other sleep math.
Instead,
Invite your whole self to embrace rest in this moment,
Just as you are.
This yoga nidra practice is intended to support you in accepting rather than resisting your current state,
And trusting that just as you have awakened,
You can also settle back into slumber.
There's nothing you need to achieve.
First listen.
Adjust your position to find as much comfort as possible in your bed,
Paying particular attention to your body temperature.
Layer up or down,
As needed,
To be really comfy.
If you feel restless,
Try this tensing and releasing exercise.
Tighten the muscles of your lower body and release.
Tighten the muscles of your torso and release.
Tighten the muscles of your upper body and release.
Tighten the muscles of your face and release.
Now tighten the muscles of the whole body all at once and completely release.
Notice the effects of consciously inviting,
Then releasing,
Tension.
Watch your next few breaths moving in and out through your nose.
Sense the relative coolness as the breath comes in through the nostrils,
And the warmth as the breath goes out through the nostrils.
Observe the rise and fall of your belly as the breath comes and goes at its own pace.
Let the rhythm of the breath soothe you,
As if you were nestled into a cozy rocking chair,
And with the quiet sweetness of each inhale and exhale,
You're rocking back and forth.
Back and forth.
Back and forth.
It's time to create your sankalpa,
Or intention.
For this practice,
You may wish to use the simple sankalpa,
I am at rest.
Or feel free to take a moment now to choose your own.
Repeat your sankalpa silently,
With non-attachment,
Three times.
Now you'll practice a rotation of consciousness.
As I mention an area of the body,
Simply bring your attention there.
Beginning with the root of the tongue.
Inside of the mouth.
Upper lip.
Lower lip.
Jaw.
Right ear.
Left ear.
Space between the two ears.
Eeks.
Nose.
Right eye.
Left eye.
Space at the center of the forehead.
Crown of the head.
Back of the head.
Scalp.
Back of the neck.
Front of the neck.
Right shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the hand.
Back of the hand.
Right thumb.
Index finger.
Middle finger.
Ring finger.
And pinky.
Back up the right arm.
Right shoulder.
Right side chest.
Right side rib cage.
Right side waist.
Right hip.
Right thigh.
Knee.
Lower leg.
Ankle.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Sense the whole right side of the body.
Now bring your attention to the left shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Palm of the hand.
Back of the hand.
Thumb.
Index finger.
Middle finger.
Ring finger.
And pinky.
Back up the left arm.
Left shoulder.
Left side chest.
Left side rib cage.
Left side waist.
Left hip.
Left thigh.
Knee.
Lower leg.
Ankle.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Sense the whole left side of the body.
Now bring your attention to the back of the pelvis.
Low back.
And belly.
Mid back.
And lower ribs.
Upper back.
And chest.
Feel the front surface of the body.
And sense the back surface of the body.
Alternate your attention from front to back.
Now sense your whole body here at rest.
Your whole body at rest.
Whole body at rest.
And back.
Keeping your attention at the center of your chest,
Count your breaths from eight down to one.
As you inhale,
Silently say eight.
As you exhale,
Silently say eight.
Inhale seven.
Exhale seven.
Exhale seven.
And when you lose track,
That's okay.
Just start again.
Exhale seven.
Exhale seven.
Exhale seven.
Exhale seven.
Exhale seven.
Exhale seven.
Exhale seven.
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