Welcome to this Yoga Nidra for Sleep.
It will help you to fall off to sleep in the most restful,
Peaceful and healing way.
It can also help you to return to sleep if you wake in the middle of the night.
Lie down fully in your bed and let yourself be guided into a state of greater presence and embodied state of being,
A relaxed state,
Free from anxiety.
This is a Yoga Nidra for Sleep and so there are no bells,
No surprising moments.
In the background you may hear a low binaural beat at the theta range.
This will help your mind to relax more fully.
During this practice,
Absorb whatever you need to and let anything else go.
If at any time your mind becomes overly active with thoughts,
Worries and fear,
Just notice that you have moved into that state and gently bring yourself back to my guidance,
To the feeling of your own body,
Your breath,
To your heartbeat.
Remember to have full compassion for yourself.
It is important to know that you are in a safe and comfortable space.
For this Yoga Nidra,
Choose a position that is most comfortable for you.
In a space where you feel safe.
Place one hand on your abdomen just below the navel and the other on your heart.
This is a self-assuring practice that will bring comfort and stillness to your being.
Once you have found your position of greatest comfort,
Allow yourself to sink more deeply into your bed and then make a conscious decision to let everything go.
Resting with one hand on your abdomen,
You are aware of your breath naturally moving in your body.
Release any judgment or criticism in your mind.
See that falling away.
Simply be aware of the flow of the breath.
Notice how the hand feels the rising and falling of the breath.
Begin to allow any thoughts that arise to simply go.
Do not engage in any of the mind stories that come up.
They are not important.
Over the next five or six breaths,
Imagine you are stepping down gradually into a deeper state of relaxation and letting go.
Notice stillness arising.
Imagine yourself walking down into a beautiful private space where you can safely rest,
Free from any cares and worries.
You can feel the back of your body resting against the mattress.
You are aware of the sheets covering you or your nightclothes.
You can hear any faraway sounds.
Let your sense of hearing radiate outwards without straining.
Notice that any sounds that arise are temporary and pausing.
Notice also the space that occurs between each sound.
Notice the space between the sounds.
Listening to the sounds that are closer.
The sound of my voice.
The sound in between the words.
The sound of your own breath.
Eyes lightly closed.
You are aware of the space you are in.
You can see yourself lying there,
Perfectly safe in the healing darkness.
You can feel your skin,
Your hair,
Allowing your face to be soft and relaxed.
Eyes sinking deeper into their sockets.
Allow yourself to become aware of your own body.
The warmth.
The vibration.
Movement.
Just notice your breath and your body moving naturally with the breath.
Without any effort.
With the life inside you.
Notice your out-breath and allow your attention to rest a little longer on the out-breath.
Than the in-breath.
You are aware of the breath coming into your body and the breath going out.
Notice how naturally the breath going out becomes a little longer in duration.
Notice the space between breaths and be aware of the space that appears in your body naturally.
Comfortable in the bed.
Comfortable in yourself.
Notice how the breath becomes slower and slower as you are resting now.
I feel my heart.
I feel my breath.
I am present and I am whole.
I feel my heart.
I feel my breath.
I am present and I am whole.
I feel my heart.
I feel my breath.
I am present and I am whole.
Your awareness will now be brought to different acupuncture points on the body.
By moving your awareness around your body in this way as gently as possible.
It helps the body to relax into a light hypnagogic state.
And if you fall asleep from here that is absolutely fine.
Rest your awareness at each point for a brief moment.
Imagine and feel a slowly pulsating energy at each point.
The point between your eyes,
Throat,
Right shoulder,
Right elbow,
Middle of the wrist,
Back of the right hand,
Tip of the forefinger,
Tip of the middle finger,
Tip of the ring finger,
Tip of the little finger,
Center of the right palm,
Middle of the wrist,
Right elbow,
Right shoulder,
Center of the throat,
Right shoulder,
Left elbow,
Middle of the wrist,
Back of the left hand,
Tip of the thumb,
Tip of the forefinger,
Tip of the middle finger,
Tip of the ring finger,
Middle of the wrist,
Left elbow,
Center of the throat,
Right chest,
Heart center,
Solar plexus,
Navel,
Pubic area,
Right hip,
Right knee,
Tip of the first toe,
Tip of the second toe,
Tip of the third toe,
Tip of the fourth toe,
Sole of the right foot,
Right ankle,
Right knee,
Right hip,
Pubic area,
Left hip,
Left knee,
Left ankle,
Top of the left foot,
Tip of the big toe,
Tip of the first toe,
Tip of the second toe,
Tip of the third toe,
Sole of the left foot,
Left knee,
Left hip,
Pubic area,
Navel,
Solar plexus,
Heart center,
Heart center,
Right chest,
Heart center,
Throat,
Third eye,
Your whole body,
Your whole body,
Your whole body,
I am resting in presence,
I am practicing yogic sleep,
I am resting in presence,
I am practicing yogic sleep,
I am resting in presence,
I am practicing yogic sleep,
