Preparing for a deep nourishing sleep means getting as comfortable as you can in whatever position you choose.
Your comfort is of the utmost importance.
Not settling for I'm okay or I'm fine.
You're aiming for a luxurious,
High quality,
I'm completely comfortable kind of comfort.
Withdrawing from the world around you and calling back your prana,
Your light,
Your warmth and your energy.
While inhaling,
Squeeze and activate all the muscles of your body.
And as you exhale,
Allow them to release.
Inhale and squeeze your muscles.
Exhale and release.
Doing this two more times.
Resting in stillness,
Take a deep breath in.
And when you breathe out,
Release the days tension and stress.
Take another deep breath in.
Releasing out,
Even sighing if it feels right to you.
And one more time.
Returning to your normal breath.
Closing down your eyes and remaining still.
Bring about a deep relaxation to the body.
Relaxing your right arm from the shoulder all the way to the tips of the fingers.
Relaxing your left arm from the shoulder all the way to the tips of the fingers.
Relaxing your right leg from the hip down to the tips of the toes.
And relaxing your left leg from the hip down to the tips of the toes.
Relaxing your torso.
Deep relaxation within your whole body.
The whole of the body relaxed.
Relaxing the head,
The back of the head,
And the crown of the head.
In go of thoughts,
Of knowing.
Your mind blank,
Still,
Black.
Relaxing your face,
The forehead,
The temples,
And the cheeks.
Relaxing the eyebrows,
The space between the eyebrows.
Relaxing your eyes,
The inside corner,
The outside corner.
Relaxing the balls of the eyes into the back of the socket.
Surrendering sight and vision into the night's darkness.
Relaxing the nose,
The lips,
The chin.
Relaxing the tongue down into the throat.
Relinquishing the energy associated with the sense of tasting and with smelling.
Relaxing the neck,
The jaw,
The ears.
During Yoganidra,
You function with hearing and awareness.
Your sense of hearing is the last to leave before sleep.
Use my voice as an anchor to keep you present and awake.
Even if you are unable to understand what I'm saying,
Stay focused on my voice.
I will let you know when it's time to relax into sleep.
In Yoganidra practice,
You are invited to cultivate a sankalpa,
A vision of how you want to show up in the world,
Of who you humbly aspire to be.
A personal heartfelt treasure,
Rich with meaning,
Valued beyond measure.
Cultivating a sankalpa ritual by repeating it and moving towards it daily will bring you great joy and happiness.
A simple and worthy practice.
Nourishment for life's journey.
Your sankalpa may be a short sentence of being belonging to your heart.
Or a graceful poem known off by heart.
Or maybe a vision or experience filled with familiar sensations,
Emotions and perceptions.
Bring to mind your sankalpa.
Shift your awareness to your heart and repeat it three times and then give thanks.
Moving into the body scan.
A cortical remapping of the image of the body that is stored within the brain.
Strengthening the body-mind connection.
As I name each part,
Bring a loving awareness or appreciation to it.
Even repeating silently after me.
Starting with the right hand side.
Right hand thumb.
Pointer finger.
Middle finger.
Ring finger.
Little finger.
The hand.
The whole of the right hand.
The right arm.
Right side of the body.
The right leg.
The ankle.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The foot.
The whole of the right foot.
The whole of the right side of the body.
The whole of the right side body all together.
Shifting awareness to the left hand side of the body.
Right hand thumb.
Pointer finger.
Middle finger.
Ring finger.
Little finger.
The hand.
The whole of the left hand.
The left arm.
Left side of the body.
The left leg.
The ankle.
Big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The whole of the left foot.
The whole of the left side of the body.
Whole left side of the body all together.
Shifting to diagonal awareness.
The whole of the right arm.
The whole of the left leg.
The whole of the left arm.
The whole of the right leg.
The whole of the right leg.
Whole of the left arm.
Whole of the left leg.
Whole of the right arm.
All of the limbs together.
All of the torso together.
Shifting awareness to the tailbone.
Allow the awareness to travel up the spine vertebrae by vertebrae to the neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The brow middle.
Right eye.
Left eye.
Nose.
Mouth.
Tongue.
Chin.
Throat.
The right collarbone.
The left collarbone.
Chest.
Abdomen.
Pubic bone.
Lower back.
Upper back.
The point between the shoulder blades.
Shifting awareness to the inside of the body.
The heart.
The lungs.
The diaphragm.
The belly.
All muscles throughout the body.
All bones in the body.
The skin.
The whole of the body all together.
Preparing for deep restorative sleep.
Taking a seat in the mind.
And bringing awareness to the third eye.
The point between your brows.
Where the screen of consciousness resides.
Scenes of the day unravel in sequence.
Starting from the moment of wakefulness.
Visions are ever flowing.
Nonstopping from this moment on.
The real spins on.
And flowing from one moment to the next.
Smooth and unwavering.
Not getting stuck on any moment.
Not judging.
Just observing.
Until you come to this very moment.
Where you are completely relaxed and practicing yoga nidra.
Preparing for deep restorative sleep.
Thinking of your sankalpa.
What are you doing to achieve this?
As yourself working towards achieving the goal.
Bring awareness into your heart space.
Repeat your sankalpa three times and give thanks.
The practice of yoga nidra is drawing to a close.
I invite you now to slip into a deeper state of sleep.
Decreasing brainwave activity further.
To the frequency where DNA restores.
Where memories of the day are processed.
Where regeneration and healing take place.
Trust and sleep's power to heal.
To gift peace.
Messages flow in the stream of consciousness.
In the form of dreams.
If it feels comfortable,
Rolling over to your right hand side.
Preparing for restful,
Restorative and healing sleep.
Breathe softly and deeply into the night.
Good night dear one.
Sleep pounding ass.
You You You You You You
