Hello,
Welcome to this yoga nidra,
Also known as yogic sleep.
This practice is deeply relaxing and it guides you to the edge of consciousness.
This is a place where the body rests but the mind is still aware.
In this restful state,
The nervous system is soothed,
Tension is released and the body's natural healing processes takes over.
This is not only a tool for physical rest,
But it's also a way to let go of mental stress leaving you feeling balanced and calm.
Tonight as you drift into this beautiful yoga nidra,
Allow yourself to be nourished by stillness,
By calm and simply surrender to peace,
Leaving the worries of the day behind you.
Take a moment to settle into your bed and see if you can make yourself as comfortable as possible.
Feel your body sink deeply into your bed.
Feel yourself being supported by the earth beneath you.
Now gently close your eyes and allow the outside world to fall away.
Take all of your attention inwards.
Now bring your attention to your breath.
Feel the natural rise and fall of your belly as you breathe in and out.
There's nothing to control here,
Just simply notice.
With each inhale,
Invite softness and with each exhale,
Release any tension,
Anything that is ready to be released.
Now slowly begin to lengthen your breath.
Inhale deeply for a count of 4,
3,
2,
1 Pause for a moment and exhale fully for a count of 6,
5,
4,
3,
2,
1 Now let the breath flow naturally and effortlessly and sink deeper and deeper into this beautiful state of relaxation.
Silently set an intention,
Also known as your sankalpa.
This could be something as simple as,
I am at peace,
I welcome rest.
Root yourself deeply into your bed.
See if you can make yourself 5% more comfortable and as you settle into your intention,
Let it settle deeply into your subconscious as you move through this practice.
Now we'll dive deep into a gentle body scan.
Starting with your right hand,
Take all of your awareness to your right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Feel each finger of your right hand softly relax.
Now feel your whole right hand soften.
And your wrist and your forearm,
Your elbow,
Upper arm,
Your shoulder,
Gently melting all the tension away.
Now move your awareness to your left hand thumb,
Second finger,
Third finger,
Fourth finger,
And fifth finger.
Feel each finger of your left hand release.
And your left hand wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Feel all the tension slowly melt away.
Bring your awareness to the crown of your head and then slowly move your awareness down to your face.
Relax your forehead,
Your eyes,
Cheeks,
Your jaw.
Feel your throat soften.
Allow the wave of relaxation to flow deeply down your body.
Feel it move through your chest,
Through your belly,
The pelvic floor,
Your hips.
Feel the relaxation move down your legs,
Your right leg,
Then your left leg.
Feel your toes letting every part of your body gently surrender to gravity.
Now gently become aware of your entire body resting in your bed.
There's no place to go,
There's nothing to do.
Simply become the observer,
Witness the stillness,
Your body is completely at ease.
Feel like you're floating,
Feel weightless.
And allow yourself to become a keen observer of this state,
Resting in stillness where only peace and calm exist.
Now imagine yourself in a peaceful,
Serene,
Quiet,
Beautiful place.
Maybe it's a forest,
Maybe it's the ocean,
Maybe it's a lake.
Maybe it's laying under the stars.
Any place that you feel safe.
Let the sound of nature soothe your mind.
With each breath you become more and more connected to the sense of inner calm,
Letting all of the external distractions dissipate like waves retreating back from the shore.
Feel the peace radiate through every cell in your body.
Take a deep breath in through your nose,
Feel it radiate through your being,
And gently exhale out of your mouth.
Another breath in through your nose,
Hold it at the top for a moment,
Let it circulate through your being,
Let it nourish your heart space,
Your heart center.
And then gently exhale out of your wide open mouth.
One more breath in through your nose,
Hold at the top,
And empty everything out.
Let everything go completely,
Trusting that this peace you've just cultivated will take you through a restful night.
And when you're ready at your pace,
Allow yourself to completely surrender.
From my heart to yours,
Sending you so much love.
Sweet dreams,
Until we meet again,
Namaste.
