Welcome to Yoga Nidra for a deep relaxing sleep.
This is such a beautiful practice to help you to really deeply relax,
Let go of the day and have a really nice deep and restful sleep.
So just beginning by finding a comfortable position in your bed,
Lying down and just taking a moment to get really comfortable.
Lying on your back,
Maybe with your hands out wide,
Your legs maybe spread slightly apart.
And just beginning to leave aside any thoughts or worries.
Just letting them go,
Leaving them aside and knowing that you can always come back to them tomorrow if you want.
They'll be waiting for you right there tomorrow.
But just for this moment right now,
Leave them aside and have nothing to think about.
And enjoy the way that feels,
To not have anything to think or worry about.
And as you do this,
Just beginning to take a few slightly deeper breaths,
Breathing down into the belly,
Slowly breathing in and slowly breathing out.
Slowly breathing in and slowly breathing out.
Continuing that deep breath just for a few more moments.
The deep breath literally telling your body,
Now is the time to relax.
And so we're just going to do a gentle body scan.
And so as I say the part of the body,
Just gently bringing your awareness there and following along as we go.
Becoming by becoming aware of the right hand thumb,
The right hand index finger,
The middle finger,
The ring finger,
And the pinky finger.
Becoming aware of the palm of the right hand and the back of the hand,
The right forearm and the right upper arm.
Becoming aware of the right shoulder,
The right armpit,
The right waist and hip,
The whole right thigh,
The right knee,
The right shin and calf,
The whole lower right leg.
Becoming aware of the right heel and the whole sole of the right foot.
And now the whole top of the right foot.
The right big toe,
The second toe,
The third toe,
The fourth toe,
And the fifth toe.
Now becoming aware of the left hand thumb,
The left index finger,
Middle finger,
Ring finger,
And pinky finger.
The palm of the left hand and the back of the left hand,
The left forearm and the left upper arm,
The left shoulder and armpit.
Becoming down to the left waist and the left hip,
The left thigh,
The whole upper left leg,
The left knee and the left shin and calf,
The whole lower left leg.
Becoming aware of the left heel and the whole sole of the left foot.
The top of the left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
And now bringing the awareness right to the top of the head.
Noticing the crown of the head,
Becoming aware of the whole scalp,
The whole top of the head,
And the forehead,
The right eyebrow,
The left eyebrow,
And the point between the eyebrows.
Becoming aware of the nose and the tip of the nose,
The right cheek,
The left cheek,
The upper lip,
And the lower lip,
The chin,
And the neck,
The whole neck.
Becoming aware of the right upper chest,
The left upper chest,
The right lower chest,
And the left lower chest.
Becoming aware of the center of the abdomen and the lower abdomen.
And now coming over to the right upper back and the left upper back,
The right shoulder blade,
And the left shoulder blade,
The middle of the back,
And the lower back.
Now bringing the awareness to the whole right arm,
Becoming aware of the whole right arm.
And now bringing the awareness to the whole right leg,
The whole right leg together.
And now becoming aware of the right side of the head,
The right side of the front body,
And back body.
Becoming aware of the whole right side of the body together.
Full awareness of the whole right side of the body.
Now bringing the awareness to the left arm,
The whole left arm.
And bringing the awareness to the left leg,
The whole left leg.
And becoming aware of the left side of the head,
The left side of the front and back body.
Becoming aware of the whole left side of the body together.
Complete awareness of the whole left side of the body.
And now bringing the awareness to the whole body,
The whole body together as one.
Whole body awareness,
Letting your body soften and relax.
Softening and relaxing.
And bringing your awareness to your belly.
And breathing into the belly.
Noticing the rising on the inhale and the falling on the exhale.
Falling slowly in,
Rising on the inhale.
And breathing slowly out,
Falling on the exhale.
Slowly breathing in.
And slowly breathing out.
Slowly breathing in.
Slowly breathing out.
And continuing this deep,
Relaxed breathing.
As you gently drift off into a beautiful,
Deep,
Relaxing sleep.
And wake up tomorrow feeling completely refreshed and rejuvenated.
