Hello and welcome.
My name is Leah Sugarman and this will be a yoga nidra practice or a yogic sleep to help you find restful sleep.
So begin by lying down.
You can lie down on the floor,
On a couch,
Or in your bed.
But be sure to be on your back.
Relax your arms by your sides and soften into this shape.
Let your weight become heavy.
Close your eyes and deepen your breath.
Let it flow naturally in and out through your nose.
Bring your awareness outside of this room.
Listen to any far away,
Distant sounds that you might hear.
And then without opening your eyes,
Bring your awareness back into this room.
And keeping your eyes closed,
Visualize the four walls,
The floor,
The roof.
Become aware of the surface you are laying on top of.
Feel it supporting you from below.
Feel your weight surrender to the force of gravity as it relaxes into this object.
And then bring your awareness to your right foot.
Relax your right big toe.
Soften your second toe.
Relax your third toe.
Your fourth.
And your pinky toe.
Relax the ball of your right foot.
Relax the sole of it.
And soften your heel.
Relax the whole top of your right foot.
Relax your ankle.
Soften your shin and release the weight of your calf down.
Soften your right knee and the space behind it.
Relax both the top and the bottom of your right thigh.
Let your right hip melt down with gravity.
Bring your awareness to your left foot.
Relax your left big toe.
Relax your second toe.
Your third toe.
And your fourth.
And soften your pinky toe.
Relax the ball of your left foot.
The sole of it.
And your heel.
Relax the top of your left foot and your left ankle.
Soften your left shin.
Unsoften your calf.
Relax your left knee and the space behind it.
Relax both the top and the bottom of your left thigh.
Let your left hip melt down with gravity.
Soften your whole pelvis.
Let it become heavy.
Relax your abdomen.
And release your lower back.
Soften your rib cage.
And your middle back.
Relax your chest.
And let your upper back surrender down.
Soften your right shoulder.
Relax your upper right arm.
Soften your right elbow.
Your forearm.
And your wrist.
Relax the palm of your right hand.
And the back of it.
Soften your right thumb.
Your index finger.
Your middle finger.
Your ring finger.
And your pinky.
Relax the whole right side of your body.
And then bring your awareness to your left shoulder.
Let its weight soften down.
Relax your upper left arm.
Your elbow.
Your forearm.
And your wrist.
Soften the palm of your left hand.
And the back of it.
Relax your left thumb.
Your index finger.
Your middle finger.
Your ring finger.
And your pinky.
Relax the whole left side of your body.
Allow the weight of both of your shoulders to melt down.
Soften your throat.
And the back of your neck.
Relax your jaw.
Your cheeks.
And your ears.
Let the weight of your eyeballs draw back in toward their sockets.
Release your temples.
Soften your eyebrows.
And the space between them.
Relax your forehead.
And your hairline.
Allow the back of your skull to become heavy.
Soften the crown of your head.
And even the space just above it.
Allow your whole body to release.
Surrender into this restful state.
And enjoy the restful sleep that it brings.
Namaste.
