Welcome.
This is a 15-minute PM yoga nidra protocol that begins with a progressive muscle relaxation and later transitions into a body scan for deep rest.
It's designed to guide you into a parasympathetic state,
A rest and digest state for sleep.
Begin by lying down comfortably on your back.
Arms relaxed by your side,
Palms facing up or down.
Legs gently apart.
Feet falling naturally to the sides.
Let the weight of your body surrender to the surface beneath you.
There is nothing you need to do.
Nothing to fix.
This is your time to soften,
Unwind and return to yourself.
Let's begin by taking a slow,
Gentle,
And expansive inhale in through your nose.
And a long,
Slow exhale out through the nose.
Once more,
Inhale slowly,
Gently,
And expansively.
And exhale out completely.
Let's begin.
Will start with a progressive muscle relaxation.
Gently tensing and releasing the muscles.
To help the body release residual tension.
Starting with our feet and our toes.
Inhale through your nose and squeeze the muscles in your feet and your toes.
Curl your toes in,
Point them forward,
And hold.
And release,
Let them soften.
Continue on to the calves.
Tighten the calves,
Flex your feet,
And let your heels lift off the surface beneath you.
Hold,
And release.
Feel the warmth and the heaviness.
Now continue up towards your thighs,
Squeezing your thighs,
Pressing the legs into the surface beneath you,
Holding.
And releasing.
Them melt.
Moving up.
Squeezing our glutes gently,
Pressing our hips up towards the sky.
Holding here.
And releasing,
Letting your hips grow heavy.
Moving up towards our abdomen.
Drawing your belly in tightly,
Contracting all the muscles in your abdomen.
Holding here.
And let go.
Feel the belly rise and fall effortlessly as you take another inhale and exhale.
Moving on up into our chest,
Taking a slow,
Deep and expansive breath in,
Feeling our ribcage expand laterally.
And when your lungs are full,
Halt.
And then exhale,
Let your ribcage collapse and soften.
Moving on up into our shoulders,
Lifting our shoulders up towards our ear like a big shrug.
Holding here.
And then let them drop down with gravity.
Now make fists with your hands and tense your forearms and your biceps.
Hold here.
And release.
Let the arms grow limp and light.
Squeezing all of the muscles in your face,
Your eyes,
Your mouth,
Your forehead.
Scrunch it all together and hold.
And now release.
Letting your face become smooth,
Soft,
And expressionless.
Letting your whole body be still.
Heavy.
And relaxed.
Now we'll journey through the body.
Bringing soft awareness to each part without judgment or effort.
Let your mind follow my voice,
And if you drift,
That's okay.
Let the words wash over you like waves.
Silently with your mind,
Bring awareness to.
Your right hand.
The thumb of your right hand.
The index finger.
The middle finger.
The ring finger.
And the little finger.
Bring awareness to the palm of the hand.
And the back of the head.
Your wrist,
Your forearm.
Elbow and upper arm.
Your shoulder.
Your right armpit.
The right side of the chest.
Your waist.
Hip.
Thigh.
Knee.
Care.
Ankle.
And heal.
The sole of the foot.
The top of the foot.
The big toe on your right foot.
The second toe,
And the third toe.
The fourth toe.
And the fifth.
Bringing your awareness to your left hand.
And the thumb on your left hand.
Moving on to the index finger.
The middle finger.
The ring finger and the little finger.
The palm of the hand.
The back of the hand.
The wrist.
The forearm.
The elbow.
The upper arm.
And your left shoulder.
Your left armpit.
Your left side of the chest.
Your waist.
Thigh,
Knee.
Ankle.
Heal.
Sole of the left foot.
Top of the foot.
Your left big toe.
Second toe.
Third toe.
Forth.
And fifth toe.
Now bring your awareness to the back of your head.
The back of your neck.
In your upper body.
Your shoulder blades and your middle back.
Your lower back.
Your sacrum.
Both hips.
Bringing your awareness back up to your forehead.
Your eyebrows.
The space between the eyebrows.
The islets.
Bye.
Lips,
Chin.
Ciao.
Throat,
And the collarbones.
Your chest.
And your heart center.
Noticing your breath.
Subtle.
And gentle.
Feeling the rise and fall of your ribcage.
Not controlling,
Just witnessing.
Noticing the space inside of your mouth.
How your tongue is resting,
Relaxed.
Softening all the little muscles in your face.
Especially those around your eyes.
You are floating in awareness.
Your body is fully at rest.
Now allow your body to rest deeply.
There is no need to return.
No need to move.
You may drift into sleep.
Or simply remain here.
Calm.
And still.
The go of the day.
Let go of the thoughts.
Let go of the doing.
You are safe.
You are supported.
You are enough.
Let the breath keep breathing you.
And slip into sleep.
Whenever you are ready.
You you
