It's the middle of the night.
You've woken up and now you can't go back to sleep.
That's okay.
You're here now and I will guide you through a yoga nidra session.
Yoga nidra means yogic sleep.
And even if you don't fall back asleep anytime soon,
Know that yoga nidra is as restorative for your brain and body as sleep is.
You will go through each part of your body and as I name it,
Feel how heavy it is on your mattress or the surface beneath you.
If you get distracted by thoughts about the past or worries about the future,
Know that that's normal too.
That's okay.
Just bring it back to the sound of my voice and this track and the body part that I'm naming at the moment and resume it there.
Now before we start,
I'd like you to mentally repeat this mantra after me.
I am calm.
I am calm.
I am resting.
One more time.
I am calm.
Now we'll start.
Move your attention to your right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Baby toe.
Top of the right foot.
Right ankle.
Right chin and calf.
Right knee.
Right thigh and right side of the hip.
Now onto your left foot.
Bring your attention to your big toe.
Second toe.
Third toe.
Fourth toe.
Baby toe.
Top of the left foot.
Left ankle.
Left chin and calf.
Left knee.
Left thigh and left side of the hip.
Your buttocks.
And your lower back.
Now onto your mid back.
And upper back.
And your belly.
Your chest.
Now moving up onto your right hand.
Thumb in.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Top of the right hand.
Right wrist.
Feel your right arm.
Right elbow.
Right upper arm.
Right shoulder.
Now onto your left hand.
Thumb.
Index finger.
Middle finger.
Pinky finger.
Top of the left hand.
Left wrist.
Up to your left arm.
Left elbow.
Left upper arm.
Left shoulder.
Now feel your throat and your cheeks.
The eyebrows and the space between the eyebrows.
And your forehead.
And the back of your neck.
Back of the head.
And finally the top of your head.
The crown.
Feel your whole body.
And how it's both heavy on the surface beneath you.
And also floating light like a feather in the wind.
Let's repeat our mantra one more time.
I am calm.
I am relaxed.
