Welcome to this Sleep Yoga Nidra.
And although this Yoga Nidra is designed to help you fall asleep,
You don't have to fall asleep straight away.
So don't be in a rush to fall asleep.
You can just enjoy the process of the Yoga Nidra and enjoy the process of falling asleep.
So you might drift in and out of awareness as you enjoy the Yoga Nidra.
So let's start by getting as comfortable as you can be.
So there's no need to lie in any special position.
Just lie in whatever position feels the most comfortable for you.
And you don't have to stay still.
So if you feel you need to move at any point during the Yoga Nidra,
Then go ahead and move and just be as comfortable as you possibly can be.
And starting by feeling the bed underneath your body and the covers covering your body.
And just feeling the textures and the temperature of the bed and the covers.
And maybe feeling the air on your skin.
And take some long exhalations.
And each time you exhale,
Allow your body to relax a little bit more into the bed.
And now we come to a phase of listening to the sounds around you.
Or if there aren't any sounds listening to the silence.
And just let the sounds come to you.
Try to let go of any judgement about the sounds.
And just let them come and let them go.
And as you listen to the sounds,
You can maybe become more relaxed.
And your awareness can go inside.
Just taking your time.
And as I speak,
My voice might become just a gentle murmur in the background.
So don't worry about understanding any words that I might say.
Just let my voice be the murmur in the background.
So there's nothing for you to do here.
No effort.
Just to breathe.
And relax.
And be comfortable.
And remember if at any point you need to move to become more comfortable,
Then go ahead and move.
And then we come to a phase of watching the air flow into your breath.
So just watching the natural rhythm of your breath.
Watching as the air flows in and out of your body.
Watching as your body gently moves with the air.
And you can be aware of the breath.
You can be aware of being awake.
You can be aware of being asleep.
And just enjoy the experience of breathing,
Being awake,
Being asleep.
And drifting throughout the night.
Drifting between the waking state,
Between the sleeping state.
Drifting,
Breathing,
Relaxing.
And we come to a phase of focusing on different parts of your body.
And we come to a phase of focusing on different parts of the body.
And as I name each body part,
You can feel it gently drifting away.
Comfortably,
Easily and safely.
So as I name each part of the body,
You can let go and let it drift.
Starting with the top of the head.
Drifting and letting go.
The left ear.
The right ear.
The left eye.
The right ear.
The left ear.
The right eye.
The throat.
The tongue.
The lips.
Nose.
The mouth.
The mouth.
The mouth.
The mouth.
The nose.
Forehead.
Back of the head.
Back of the neck.
Left shoulder.
Left elbow.
Left wrist.
Left elbow.
Left elbow.
Left elbow.
Left elbow.
Left hand.
The whole left arm drifting away.
The throat.
The right shoulder.
The left hand.
The right elbow.
The right wrist.
The right hand.
The right hand.
The right hand.
The whole right arm drifting.
The throat.
The heart.
The mouth.
The mouth.
The mouth.
The mouth.
The upper abdomen.
The navel.
The lower abdomen.
The left hip.
The left hip.
The left knee.
The left ankle.
The left foot.
The whole body.
The whole body.
The whole left leg drifting away.
The right hip.
The right knee.
The right ankle.
The right ankle.
The right foot.
The whole right leg drifting away.
The space in between the feet.
The right leg.
The space in between the lower legs.
The space in between the upper legs.
To the very tip of the spine.
Travelling up to the sacrum.
And the lower spine.
The mid spine.
The upper spine.
The back of the neck.
The back of the head.
The top of the head.
The whole head drifting away.
The whole left arm.
The whole right arm.
The whole left arm.
The whole right arm.
The whole left leg.
The whole right leg.
The whole right leg.
The whole left side of the body.
The whole right side of the body.
The whole left side of the body.
The whole body.
The whole body.
The whole body letting go.
The whole body drifting away.
Comfortably.
And easily.
And safely.
And at some level you can be aware of this yoga nidra.
And aware of the body feeling deeply relaxed.
As if the body is asleep.
A deep,
Profound sleep.
Breathing.
Relaxing.
And drifting.
And throughout the night you can enjoy this process.
Have the body drifting after sleep.
Or maybe coming to phases of more awareness.
And then drifting back off into deep sleep.
Breathing.
Relaxing.
And drifting.
In the most gentle and comfortable and safe of ways.
