Welcome.
My name is Natalie and this is a Yoga Nidra for deep sleep and letting go.
First and foremost,
I want to thank you for taking this time for yourself.
This is your sacred space to rest,
Reset and let go.
Begin by finding a comfortable position lying on your back with your arms gently resting alongside your body.
Palms facing upward if that feels natural for you.
Your legs are relaxed and your feet are falling open.
Allow your body to settle.
Just tune in if you need anything else.
Maybe you need a blanket.
Maybe the temperature in the room is too high,
Too low.
Just tune in with what you need right now to make you as comfortable as possible.
And allow your body to settle.
Let gravity hold you.
There is nothing you need to do right now.
This time is just for you.
Now gently close your eyes and bring your awareness to your breath.
There is no need to change anything.
Just follow the natural rhythm of your inhale and exhale.
Like waves moving in and out.
Your breath will carry you deeper into stillness.
With every exhale,
Soften a little bit more.
And with every inhale,
Feel the invitation to rest.
Now before we begin,
Take a moment to invite the Sankalpa,
A heartfelt intention.
Let it be simple,
Gentle and true.
Something like,
I allow myself to rest.
I am safe.
It is okay to let go.
Now repeat your Sankalpa internally three times,
With full presence.
And let the words root themselves deep within you.
Now we'll move our awareness through the body.
Simply follow my voice.
You do not need to move,
Just feel.
We begin at the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the right hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Right side of the chest.
Waist.
Right hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now go over to the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left armpit.
Left side of the chest.
Waist.
Left hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now feel your whole body together.
Both legs.
Both arms.
Your chest with your heart center.
Your entire back.
Your face.
Your entire body resting.
Held.
Supported.
Completely still.
Completely safe.
Now bring your awareness to the breath in your belly.
Feel it rise gentle on the inhale and fall on the exhale.
Rising gently on the inhale.
Falling on the exhale.
No effort.
Just witnessing.
And let your breath become slower.
Softer.
Almost invisible.
And as your breath softens,
Feel yourself dissolving.
Melting into the space beneath you.
Becoming one with stillness.
Now imagine you are lying under a night sky.
The stars above twinkle like ancient guardians.
Reminding you,
You are held by something greater.
Feel a gentle wind pass through you.
This wind knows what you are ready to release.
And with each breath,
The wind carries away tension.
Old thoughts.
Heaviness from the day.
Let it all go.
See the wind lifting these burdens gently from your body.
Carrying them far,
Far away.
Until there is only peace.
Only spaciousness.
Only quiet.
In this quiet space,
Repeat your sankalpa once more.
Softly from the heart.
I allow myself to rest.
I am safe.
It is okay to let go.
Know that this seed has been planted deep within.
And it will continue to grow as you sleep.
There is no need to come back now.
You may drift into deep rest.
Rest peaceful,
Supported and held.
If you do need to return to waking life,
Begin with gentle movements of your fingers and your toes.
Otherwise,
Stay here and sleep.
Know that you are safe.
You are loved.
You are whole.
Until the next time.
Namaste.
