Welcome,
My name is Natalie and this is a yoga nidra practice to bring you a sense of calm before you go to bed or before you lie down and sleep.
So taking a moment now,
Begin to find stillness,
Taking any last movements that you need here before you let yourself rest,
Allow the space around your eyes to soften and close and feel your back body supported,
Noticing any tension or any sense of holding on,
Let yourself sink down into this support.
You can bring in a sankalpa or hearts intention and it might sound something like,
I am resting or I am safe.
Use the sankalpa that you'd like to bring with you into this sleep and repeat it to yourself a few times.
Now moving through a gentle body scan,
You can bring a sense of softening into each part of your body as we move through.
We'll begin at the point between your eyebrows,
Sensing this space.
Slow gently to both eyes,
Nose,
Cheeks,
Teeth,
Tongue,
Throat,
Neck,
Ears,
Eyes,
Nose,
Lips,
Neck,
Right shoulder,
Your elbow,
Wrist,
Thumb,
First finger,
Second finger.
Third finger,
Little finger,
Right side chest,
Right waist,
Thigh,
Knee.
Lower leg,
Ankle,
The sole of the right foot,
First toe,
Second toe,
Third toe.
Fourth toe,
Fifth toe.
Now sensing the right side of your body as a whole,
Over to your left shoulder,
Elbow,
Wrist,
Thumb,
First finger,
Second finger,
Third finger,
Little finger.
Moving your attention onto the left side of your chest,
Coming down the side of your waist,
Into the left hip,
Thigh,
Knee,
Lower leg,
Ankle,
The sole of the left foot.
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Let your awareness move,
Filling up the left side of your body,
Inviting in calm and softness.
Sense the breath coming in and going out of your body,
Sensing inhales and exhales as one breath.
Begin to softly count each breath,
Starting from 10 and working your way down slowly.
Connect with this calm,
This quiet and peace within you,
And using your imagination,
Begin to visualize in your mind's eye a singing bowl softly ringing.
The smoke of incense burning.
The flickering light of a candle.
A white lotus flower.
A grey owl perched on a branch.
A crescent moon dipping down beneath the horizon.
The dark red embers of a fire.
The long stretch of the Milky Way across the night sky.
Billions of stars creating a canvas of mystery and wonder.
Allow these images to fade and let your body drift into a nurturing sleep.
Feel a sense of allowing and letting go.
Feel a sense of calm,
Peace.
Letting go.
Letting go.
Letting go.
