Hello,
Before we begin,
I want to name what this practice is doing,
And not what it's asking you to do.
Yoga Nidra is a form of guided rest that supports the nervous system in shifting out of threat and into repair.
You don't have to relax,
Visualize clearly,
Or fall asleep for it to work.
Research and clinical experience show that this type of practice can help reduce stress hormones,
Support sleep,
Improve emotional regulation,
And give the brain a chance to integrate without effort.
If you notice your mind wandering during this practice,
Your body feeling restless,
Or even nothing at all,
That's part of the process.
There's no right way to experience this.
You're always in choice,
And you're welcome to settle in,
Keep your eyes closed,
Focus with a soft gaze on a point in the room,
Change positions,
Or stop at any time.
So begin by finding a position that feels supportive,
Allowing the surface beneath you to hold your weight,
As there's no need to brace yourself.
If it feels okay,
Gently notice three points of contact between your body and what's supporting you.
You might notice the floor,
The chair,
The bed,
Just orienting to where you are right here and right now.
Notice that you are safe enough in this moment to rest.
Observe your breath,
Your mind may wander,
That's okay.
Gently guiding your awareness,
The air coming in through your nostrils and out through your mouth.
No need to change it.
Noticing,
Inhale,
Bringing your awareness to your chest,
Observing the rise and the fall.
Each exhale is an invitation,
Not a command,
To soften just a little bit more,
Allowing your body to soften into the surface supporting you.
Observe how your body lightens,
Softens into the surface,
Letting go,
Almost as if it's melting into the surface.
We'll begin moving attention through the body,
You don't need to feel anything special,
Noticing is more than enough.
Bringing awareness and attention to the top of your head,
The forehead,
The eyes,
The jaw.
If you notice tension,
You don't have to release it,
Simply observing without any judgment is already regulation.
Bringing awareness,
Moves down the neck,
Shoulders,
The upper arms,
Elbows,
Forearms.
Forearms,
Hands,
And fingers.
Tension moves to the chest,
The upper back,
Belly,
Observing the rise and fall with the breath.
Allow your awareness to move towards the hips,
Pelvis,
The thighs,
Knees,
Calves.
Notice the whole body as a single field of sensation,
Supported and allowed to be exactly as it is.
From here,
Allow yourself to rest in awareness.
Thoughts may come and go,
Sensations may shift.
You don't need to follow them.
Noticing and watching thoughts pass by like clouds moving across the sky.
Taking a big inhale in through your nose,
And slowly let that go.
Begin to gently return your awareness into the room.
Noticing sounds around you,
The temperature of the air,
The surface beneath your body.
When you're ready,
Inviting in small movements of your fingers,
Your toes,
Maybe a stretch.
Taking your time,
There's no rush to re-enter.
As you come back,
I invite you to notice if anything feels even slightly different.
More light,
More space,
More ease,
Or more awareness.
This practice doesn't force any change,
It creates conditions for it.
And those conditions can carry forward with you.
Feel free to return to this practice as often as you need.
