I'm Pip and this yoga nidra is intended to soothe you to sleep.
Take a few moments to find a comfortable way of being,
Hopefully laid down in your bed.
Allow yourself to be just warm enough as your eyelids grow heavier.
Allow them to slowly soften closed.
Unclench your jaw.
As you begin to settle to rest,
Begin now to drop into the body,
Into the senses.
As your body settles to rest,
So too will the breath.
Allow yourself to trace the path of the breath as it moves in through the nose and fills the body.
Effortlessly natural breath.
I'm going to guide your awareness through your body from place to place.
Just allow your awareness to be with whatever's going on there.
And then allow it to move on as I guide you on.
To finding your awareness in the fingertips on your right hand.
The palm of the right hand.
The inner wrist.
The lower arm.
The elbow.
The upper arm.
The right shoulder.
And the right armpit.
The right ribs.
The right waist.
The point of the right hip.
The thigh.
The kneecap.
The shin.
The point of the ankle.
The sole of the foot.
The very tips of the toes on the right foot.
And finding your awareness in the fingertips on the left hand.
The palm of the left hand.
The inner wrist.
The lower arm.
The elbow.
The upper arm.
The left shoulder.
The armpit.
The left ribs.
The left waist.
The point of the left hip.
The thigh.
The kneecap.
The shin.
The point of the ankle.
The sole of the foot.
The very tips of the toes on the left foot.
The awareness in the back of the heels.
The backs of the knees.
The bum cheeks.
The lower back.
The mid back.
The upper back.
The right shoulder blade.
The left shoulder blade.
The neck.
The back of the head.
The crown of the head.
The forehead.
The right brow.
The left brow.
Aware of the space between the brows.
The right eyelid.
The left eyelid.
The nose.
The very tip of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The throat.
The right collarbone.
The left collarbone.
The breastbone.
The belly.
Finding awareness through the whole right of the body.
Awareness through the whole left of the body.
Aware through the whole back of the body.
And aware through the whole front of the body.
Aware of the whole body altogether.
Aware of the whole body altogether.
Aware of the whole body altogether.
Aware of the whole body altogether.
I'm now going to guide the breath.
We want to inhale through the nose for a count of four.
Then hold that inhale in for a count of seven.
Then release it slowly through the mouth for a count of eight.
So we inhale through the nose for four.
Gently hold that breath within us for a count of seven.
And then very slowly and steadily release it through the mouth for a count of eight.
And carrying on with that breathing practice until I call you back to your normal breath.
Inhaling through the nose for four.
Gently holding that breath in for a count of seven.
And exhaling slowly and gently through the mouth for a count of eight.
So continuing with that breath.
Inhaling through the nose for a count of four.
Gently holding the breath within yourself for a count of seven.
And very slowly and gently releasing it through the mouth for a count of eight.
After you've next taken that very gentle exhale through the mouth,
Allow your breath to return to normal.
Just breathing in and out beautifully naturally through the nose.
I invite you to visualize with me.
Allow my words to create full spectrum scenes within your mind's eye.
And as I guide you to the next scene,
Allow the first to disappear as quickly as it formed.
Gentle waves lapping up a beach.
Gentle waves lapping up a beach.
Gentle waves lapping up a beach.
The sun setting over the ocean.
The sun setting over the ocean.
The sun setting over the ocean.
Clouds floating across the twilight sky.
Clouds floating across the twilight sky.
Clouds floating across the twilight sky.
The first stars that shine at night.
The first stars that shine at night.
The first stars that shine at night.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
A gentle deepening darkness.
