This yoga nature is designed to help you fall asleep.
Relaxing your body and your mind so you can drift off with ease.
Releasing your day.
Pacing down your eyes.
Finding a comfortable position to lay.
Soften your body to the surface beneath you.
Take three cleansing breaths.
Breathing in through your nose.
Exhale,
Sighing out.
Two more like that.
Breathing in.
Letting go.
One final one.
Exhale,
Sighing it out completely.
Relax your right foot.
Your right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Relax the top of your foot.
The sole of your foot.
Your right foot is completely relaxed.
Relax your right calf.
Your right knee.
Your right thigh.
Your entire right leg is completely relaxed.
Relax your left foot.
Your left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Relax the top of your foot.
The sole of your foot.
Your left foot is completely relaxed.
Relax your left calf.
Your left knee.
Your left thigh.
Your entire left leg is completely relaxed.
Relaxing your pelvis to the ground.
Finding a heaviness through your hips.
Breathing deep into your belly.
Relaxing your stomach.
Your chest.
Relax your lower back,
Middle back and upper back.
Your entire torso is completely relaxed.
Relax your right hand.
Your right thumb.
Second finger.
Third finger.
Fourth finger.
Pinky finger.
Relax the top of your right hand.
The palm of your right hand.
Your right hand is completely relaxed.
Relax your right wrist.
Your right forearm.
Elbow and upper arm.
Your entire right arm is completely relaxed.
Relax your left hand.
Your left thumb.
Second finger.
Third finger.
Fourth finger.
Pinky finger.
Relax the top of your left hand.
The palm of your left hand.
Your left hand is completely relaxed.
Relax your left wrist.
Your left forearm.
Elbow and upper arm.
Your entire left arm is completely relaxed.
Your shoulders mount closer towards the ground.
Relax the front of your neck.
The back of your neck.
Relax the sides of your neck.
Relax your eyes.
The space between your eyes.
Your forehead.
Relax your jaw.
Your cheeks.
Your tongue.
Relax all the tiny muscles within your face.
Releasing any tension from your body.
Your entire body is completely relaxed.
Your entire body is completely relaxed.
Your entire body is completely relaxed.
On each exhale out,
Counting backwards from the number 3.
Number 30.
29.
28.
27.
29.
28.
29.
If you forget where you are.
Or your mind wanders off.
Starting again from the top.
Imagine a set of stairs in front of you.
That descend down towards the centre of the earth.
Starting to walk down the stairs.
One by one.
Feeling the stairs beneath you.
And each step deeper into the centre of the earth.
Noticing a weight of heaviness as you soften further and further into the surface beneath you.
Walking further and further down the stairs.
As you continue to drift deeper and deeper into a restful sleep.
