Welcome and thank you for joining me tonight for this guided yoga nidra practice.
This meditation is designed to help you fully relax,
Release the day and ease effortlessly into sleep,
Into a deep restful sleep.
My name is Olga and I would love to guide you tonight in this yoga nidra session.
Yoga nidra is a powerful practice of conscious relaxation that works on both the mind and body,
Preparing you for deep rest.
So go ahead and find yourself in a comfortable position,
Either lying down on your back with your arms resting by your sides or however feels most at ease for you.
If you're in bed,
Allow yourself to settle deeply into your mattress,
Close your eyes and take a few gentle breaths to begin.
With each breath,
Feel yourself softening into the surface beneath you.
Inhale deeply through your nose and exhale slowly through your mouth,
Letting go of any tension or tightness.
This is your time to rest,
To fully let go.
There's nothing you need to do but being here as you are in this very moment.
We'll now begin a journey through the body.
This practice of body awareness will help you gently release any lingering tension and allow your mind and body to fully relax.
So bring your awareness to your feet and feel the weight of your heels against the ground or the bed.
Notice any sensations in your toes,
The tops of your feet and the soles.
With each breath,
Allow your feet to relax completely.
Now move your awareness up to your ankles,
Your calves and your knees.
Feel your legs becoming heavy,
Sinking deeper into the surface beneath you.
Let go of any tightness,
Releasing with each breath,
Shifting your focus now to your thighs,
Your hips and your pelvis and feel the gentle rise and fall of your belly.
As you breathe,
Allow your entire lower body to melt into relaxation.
Now bring your awareness to your lower back,
Your spine and your chest.
Notice any areas of tension or discomfort and as you exhale,
Imagine softening these areas,
Letting the muscles relax completely.
Move your awareness now to your shoulders,
Feeling them gently sink down,
Letting go of any weight you've been carrying.
Relax your arms,
Your hands and your fingers.
Feel the energy drain from your limbs as they become completely still.
Finally,
Bring your focus to your neck,
Your jaw and your face.
Soften your jaw,
Relax your tongue and release any tension in your forehead and eyes.
Let your whole face be soft and calm.
Take a deep breath in and as you exhale,
Allow your entire body to surrender into relaxation.
And now let's bring our attention to the breath.
Notice the natural rhythm of your breathing.
There's no need to change it.
Just become aware of the gentle rise and fall of your chest and your belly.
As you inhale,
Imagine drawing in calmness and peace.
And as you exhale,
Release any tension,
Any thoughts or any worries.
With each breath,
Feel yourself sinking deeper and deeper and deeper into stillness.
Inhale,
Peace.
Exhale,
Release.
Inhale,
Peace.
Exhale,
Release.
Inhale,
Peace.
Exhale,
Release.
Continue to follow the breath,
Allowing each exhale to take you deeper into relaxation.
Imagine that with each breath,
Your body becomes heavier and more grounded,
Sinking deeper into the comfort of your bed.
Now take a moment to set a sankalpa or intention for your sleep.
This is a short positive statement that aligns with your deepest desires for rest and renewal.
It could be something simple like,
I am peaceful.
I am calm.
I release the day with ease.
I welcome deep,
Restful sleep.
So choosing a statement that resonates with you and silently repeating it to yourself three times.
Allow the words to settle deeply into your subconscious mind,
Planting the seed for peace and relaxation.
Trust that your body and mind will absorb this intention as you sleep tonight,
Guiding you into a state of healing and rest.
And now let's move into a calming visualization to help guide you further into sleep.
Imagine yourself standing at the edge of a quiet,
Serene lake.
The air is cool and still.
The water completely calm and glass-like,
Reflecting the soft glow of the moon above.
There is a deep sense of peace here.
A place where time slows down and all worries fade away.
As you stand by the water's edge,
Take a deep breath in,
Filling yourself with this peaceful energy.
And as you exhale,
Imagine all the thoughts and stresses of the day melting away,
Dissolving into the still waters of the lake.
Now imagine yourself stepping gently into the water.
The water is warm and soothing as it wraps around you,
Supporting you,
Carrying you effortlessly.
As you float in this peaceful lake,
You feel a deep sense of calm washing over you.
With each breath,
You sink deeper into the water,
Deeper into relaxation.
You are weightless,
Completely supported by the water.
There is nothing to do,
Nowhere to go.
Just this moment of stillness,
This moment of peace.
Stay here for a few moments,
Floating effortlessly,
Allowing the calmness of the water to cradle you,
Guiding you gently towards sleep.
And now,
As you prepare to drift off into sleep,
Feel yourself becoming even more relaxed,
Even more at ease.
The body is heavy,
The mind is calm,
And you are ready to surrender fully to the healing power of sleep.
Feel your breath slowing down.
Each exhale takes you deeper into a state of rest.
Each inhale fills you with peace.
Your body knows how to relax.
Your mind knows how to let go.
Trust that sleep is coming,
Naturally and effortlessly.
If you feel any remaining tension or resistance,
Breathe into that space and let it soften.
Imagine any thoughts or worries floating away,
Like clouds passing through the sky.
They are not needed right now.
All that matters is this moment of rest.
Allow yourself to surrender fully,
Trusting that the night will bring you deep,
Rejuvenating.
You are safe.
You are held.
You are at peace.
As we come to the end of this yoga nidra practice,
Know that you can stay here as long as you need.
There is no rush.
Whenever you're ready,
You can simply drift off into sleep,
Carrying with you the peace and calm you've cultivated tonight.
May you rest deeply,
And may you wake feeling refreshed,
Renewed,
And restored.
Good night and sweet dreams.
