My name is Natalie,
Welcome.
This is a yoga nidra designed to support you in falling asleep.
Take a few moments now to find a place of rest,
Find a place of comfort,
Creating a nidra nest for yourself.
You might cover yourself in blankets,
Take any last movements,
Turning out any lights.
Begin to imagine a gentle glowing light,
An orb,
Starting to surround your bed and your body.
Imagine this orb of light creating a space of safety and protection around your body and around your bed.
You might imagine this orb of light like a cocoon or a nest,
A place where you can soften into finding rest,
Finding safety,
Comfort.
A place where you can begin to soften and allow your body to find a natural rhythm,
A natural breath.
You can begin to think of a sankalpa or a heart's vow or intention for this practice and for your sleep.
You might use the affirmation,
I am safe,
I am protected,
I am resting,
I am calm.
You might choose one of these or choose your own intention.
Once you have the words formed,
Say them to yourself three times,
Really trying to feel them and with a sense of trust that your consciousness will take them in and let them manifest,
Allow those words to fade away.
Allow your attention to fade into your body now.
Begin to connect to the support underneath you.
With a slow breath,
Allow your body to sink down into that support.
Moving through a body scan,
You can bring your awareness to each part and maybe inviting in a bit of softness and release as you move through.
Bring your attention to your third eye center,
Perhaps imagining a twinkling star or the glow of the moon.
Allow this softness and feeling of calm,
This twinkling light to flow down to both eyes.
Allow that softness to move down the bridge of your nose,
The tip of your nose,
Nostrils,
Noticing breath,
Both cheeks,
Jaw.
Notice the inside of your mouth,
Tongue,
Teeth.
Notice your chin,
Neck,
Chest,
Right shoulder,
Right elbow,
Wrist,
Thumb,
And the other side.
First finger,
Second finger,
Third finger,
Little finger.
Sense the tips of your fingers.
Spread softness and calm through your fingers,
Up your right arm,
Back to your chest,
Left shoulder,
Left elbow,
Wrist,
Thumb,
First finger,
Second finger,
Third finger.
Little finger.
Sense the tips of your fingers.
Inviting in calming energy and softness in all five fingers,
Left arm.
Imagining that feeling of calm moving into your heart center,
Moving down the center of your body to your navel,
And the space inside.
Right hip,
Knee,
Ankle,
Sole of the right foot.
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Tips of the toes.
Inviting in softness,
Calm into your right foot,
Up through your right leg,
Back to your heart center,
Left hip,
Knee,
Ankle,
Sole of the left foot.
First toe,
Second,
Third,
Fourth,
Fifth toe.
Sense tips of toes.
Allow your awareness to come back up your leg.
Sense your tailbone.
The length of your spine.
Into your neck.
Back of your head.
Both ears.
Top of your head.
From the top of your head,
Allow relaxation to shower and flow down your body,
Inviting in a sense of comfort and calm into your whole body.
Begin to sense your right arm.
Sense your left arm.
Now sense your right leg.
Left leg.
Sense the right side of your face.
Left side of your face.
Now sense the right side of your whole body.
Drawing a line down the center.
Sense the whole right side of your body.
Sense the left side of your body.
Drawing a line down the center.
Now sense the whole left side of your body.
Sense the center of your body and your breath.
As you breathe,
Imagine you could inhale a sense of calm and relaxation.
And as you exhale,
Releasing any tension,
Anything that isn't serving your body.
Imagine this calm is the same glowing light that you visualized protecting you and surrounding you.
Imagining this luminous glow inside of you.
And imagine that sense of calm spreading through your whole body slowly,
All the way down to your fingers,
Down to your toes.
Acknowledge any thoughts and feelings present.
And imagining that your thoughts were clouds.
Watch them pass by.
Noticing any thoughts that you're holding on to.
With a sense of trust,
Let them go.
Like clouds,
Let them float by.
Letting your mind's eye,
Your imagination,
The portal into your dreams.
Imagine a warm and cozy bed.
A warm and cozy bed.
Imagining a space of safety,
Of comfort.
You might imagine that glow or that cocoon,
An orb of light,
Surrounding the bed.
Finding yourself safe,
Resting and relaxing in that bed.
Noticing the colors and the textures.
Connect to the quiet.
And all around this bed,
This cocoon of safety,
The light of the moon shining down.
And a whole universe of billions of stars.
Space.
Mystery.
Stillness.
Quiet.
And peace.
Allow yourself to fully let go.
Allow your body to fall into a peaceful sleep.
Take your heart's intention with you into your rest,
Into your dreams.
And let your body breathe you into sleep.
