Hello friends and welcome.
I'm Joanne.
And tonight I invite you to give yourself full permission to rest.
To soften.
To let go.
And to drift into a deeply healing and restorative sleep.
So get yourself comfortable now.
Allowing your body to settle naturally into stillness.
Adjusting anything you need to feel completely supported and at ease.
And when you're ready.
Gently close your eyes.
Take a slow deep breath in.
.
.
And softly exhale.
Again now.
Breathing in calm.
And breathing out the weight of the day.
There is nowhere else you need to be tonight.
Nothing left to solve.
Nothing left to carry for a little while.
Only this quiet space for healing,
Rest,
And sleep.
And if you choose to return to this practice night after night.
You may begin to notice the body softening more easily.
The mind settling more quickly.
And the nervous system recognizing this space as a familiar invitation into rest,
Healing,
And deep peaceful sleep.
Before we begin tonight's Yoga Nidra practice.
I'd like to gently mention that traditionally,
Yoga Nidra is considered a practice of conscious rest.
A deeply restorative state,
Somewhere between waking and sleeping.
Where the body relaxes completely while awareness remains softly awake and present.
And yet,
It is also completely natural if you drift into sleep during this practice tonight.
In fact,
Many people find that these deeply restful states naturally guide the nervous system toward profound and healing sleep.
So whether you remain softly aware throughout the practice,
Or gently drift into dreams along the way.
Allow yourself to simply receive exactly what you need tonight.
And now.
Before we continue deeper into the practice.
I invite you to quietly set a gentle sankalpa,
Or intention,
For yourself.
This intention does not need to be complicated.
It may simply be a quiet offering to your heart tonight.
Perhaps something like my body and mind are safe to rest.
Rest rejuvenates my entire being.
Or I am grateful.
I am enough.
Or perhaps another intention softly rises within you now.
Without force,
Without pressure.
Simply allowing the heart to whisper what it most needs.
And once your intention has settled gently within you.
Allow the body to soften even more deeply as we continue drifting inward toward rest.
As your body continues relaxing.
Begin noticing the gentle support beneath you.
The way the bed or chair holds you effortlessly.
Allow your jaw to unclench.
Your shoulders to release.
Your hands to grow heavy and relaxed.
And with every slow,
Easy breath.
Feel yourself drifting farther away from the noise and busyness of the day.
Tonight we'll begin by moving gently through the energy centers of the body,
Inviting softness,
Balance,
Healing,
And deep peaceful rest.
There's nothing you need to force.
Nothing you need to visualize perfectly.
Simply listen.
And allow the words to wash gently over you as you drift deeper and deeper into comfort.
We begin now at the root chakra.
Located at the base of the spine.
Imagine a soft warm red light glowing gently here.
Study.
Rounding.
.
.
Supportive.
Like glowing embers warming you from within.
Feel yourself safe here tonight Hell.
Supported protected.
And as the red light softens and expands gently through the lower body.
Feel tension slowly melting away.
Your legs growing heavier.
Warmer.
More relaxed.
Now gently bring your awareness up to the sacral chakra,
Just below the navel.
Imagine a soft orange glow here now.
Warm and flowing like candlelight.
Allow this warm orange light to loosen any emotional heaviness you've been carrying There's no need to hold everything so tightly tonight.
You're allowed to soften.
Allowed to rest.
Allowed to simply be.
And now bring your awareness upward once more to the solar plexus Imagine a soft golden light glowing gently here Steady and warm like morning light.
Tonight there's nothing you need to prove.
Nothing you need to accomplish.
You are enough exactly as you are.
Allow the golden light to soften any pressure resting within you.
Feel the breath deepen The body soften even more completely into stillness.
Now gently bring your awareness to the center of the chest,
The heart chakra.
Imagine a peaceful green light glowing softly here warm.
Gentle.
.
.
Healing.
Feel this green light expanding softly through the chest and shoulders.
Dissolving heaviness.
Soothing old hurts.
And creating space for compassion and rest.
You are worthy of peace.
Worthy of love.
Worthy of rest.
And now.
Bring your awareness upward to the throat chakra.
Imagine a calming blue light glowing softly at the throat.
Cool and peaceful,
Like twilight sky.
Tonight,
There is nothing you need to explain.
Nothing you need to say.
Nothing more required from you.
Only quiet.
Only stillness.
Only rest.
And now,
Gently bring your awareness to the center of the forehead.
The third eye chakra.
Imagine a deep indigo light glowing softly here.
Peaceful dreamlike.
Still.
Your thoughts begin slowing now.
The mind becoming quieter.
Softer.
More spacious.
Like clouds slowly drifting across a dark evening sky.
And finally,
Bring your awareness to the crown of the head.
Imagine a soft,
Violet-white light glowing gently above you now.
Your peace.
Your stillness.
Pure rest.
This peaceful light slowly washes over the entire body now.
Flowing gently downward from the crown of the head.
Through the face the shoulders.
The chest.
Arms and hands and fingers.
The stomach.
Bye bye.
Hips.
Legs feet and toes.
Every part of you softening now every part of you resting.
Your body completely heavy.
Completely safe.
Completely at ease.
And now we gently move deeper into the practice of Yoga Nidra.
A state of conscious rest.
A place between waking and sleeping where the body can fully relax while awareness drifts softly inward.
There is nothing you need to do now except listen.
No effort required.
Simply allow yourself to follow the sound of my voice,
And let your awareness drift gently to each part that I name.
Allow your awareness now to drift gently to the right hand.
Right.
Index finger.
Middle finger ring finger.
Little finger palm of the right hand.
Back of the right hand.
The whole right hand.
Right wrist forearm.
Elbow.
Upper arm.
Shoulder.
The whole right arm.
Now bring your awareness to the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the left hand.
Back of the left hand.
The whole left hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
The whole left arm.
Now awareness moves to the right side of the body.
Right hip,
Right eye.
Me.
Calf ankle.
Heal sole of the right foot.
Top of the right foot.
Big toe.
Second tone.
Third toe Fourth toe.
Little toe.
The whole right leg.
And now the left side.
Left hip left thigh.
Me.
Cath?
Ankle.
Heal.
Sole of the left foot.
Top of the left foot.
Big toe.
Second help.
Their toe.
4th toe.
Little toe.
The whole left leg.
Now bring your awareness to the back of the body.
The back of the head.
The back of the neck.
The right shoulder blade.
The left shoulder blade.
The spine.
The middle back.
The lower back.
The whole back body And now the front of the body.
The forehead.
The space between the eyebrows.
The eyes.
The cheeks.
The jaw.
The throne.
The chest.
The heart.
The upper belly,
The lower belly.
The pelvis.
The whole front body.
And now,
Feel the whole body resting.
The whole body heavy.
The whole body breathing.
The whole body's safe.
The whole body helps.
Nothing to do nothing to change only resting awareness.
For a few quiet moments.
Allow your sankalpa,
Your gentle intention,
To return once more.
Silently repeating it to yourself now.
As though planting it deep within the quiet garden of the heart.
My body and mind are safe to rest.
I am enough.
Or whatever words feel most true for you tonight.
Let this intention settle gently within you.
And now as the body rests deeply and awareness becomes soft and spacious.
Will drift into a peaceful healing visualization.
Where color,
Nature,
And the quiet beauty of the night will guide you even deeper into So imagine yourself wandering slowly beneath a peaceful night sky.
The air is cool and calm.
Stars shimmer softly overhead.
And somewhere in the distance,
A gentle breeze moves quietly through tall grasses,
Glowing silver beneath the moonlight.
You walk slowly along a narrow path.
On hurry.
Peaceful.
Completely safe and as you wander.
You notice beside the path,
A single deep red poppy swaying softly in the night breeze.
Its petals glow richly beneath the moonlight.
Warm steady grounding.
You pause here for a moment.
Allowing the energy of the color red glow to surround the lower body.
Bringing feelings of safety,
Stability,
And rest.
Held by the earth beneath you.
Completely supported.
And as you continue slowly farther along the path.
The red flower fades gently behind you.
Ahead now,
Warm orange lanterns glow softly between the trees.
Their light flickering gently like candlelight in the darkness.
The warm orange glow feels comforting.
Saw.
Like emotional comfort and warmth slowly returning to the body.
You pause beneath the lantern light.
Allowing the orange glow to soften the hips.
The lower belly.
The emotional body.
There is nothing in you to hold onto tonight.
Nothing you need to force.
Only gentle release.
And slowly,
You continue onward beneath the stars.
Farther ahead.
The path opens into a quiet golden field where tall grasses shimmer softly beneath the moonlight.
Tiny golden fireflies drift lazily through the warm evening air.
The golden light surrounding you feels steady and calm.
My quiet inner strength.
Like peace replacing pressure.
You stand quietly here for a moment.
Allowing this golden warmth to spread gently through the stomach and chest.
Softening tension.
Softening effort and striving.
Softening the need to carry so much.
You are enough here.
Exactly as you are.
And as the fireflies drift softly into the darkness.
You continue farther along the winding path.
Soon you find yourself standing beside a peaceful green garden beneath the stars.
Soft ivy climbs along old stone walls.
Wild herbs sway gently in the evening breeze.
And everywhere around you.
Rich green leaves glow softly beneath the moonlight the air here feels healing open.
Gentle.
You breathe slowly.
Allowing the peaceful green light to expand softly through the heart center.
Releasing happiness.
Inviting compassion.
Inviting rest.
You are worthy of love.
Worthy of peace.
Worthy of deep healing rest tonight.
The garden slowly fades behind you as the path carries you farther beneath the quiet sky.
Ahead.
A calm blue lake stretches silently beneath the moonlight.
The water is perfectly still.
Soft blue reflections shimmer gently across its surface.
Everything here feels quiet.
Spacious.
Peaceful.
You sit quietly beside the water now.
Allowing the soft blue glow to soothe the throat the jaw.
There is nothing left to explain tonight.
Nothing more required from you.
Only stillness.
Only rest.
And as the lake grows quieter and quieter beneath the stars.
You continue gently onward once more.
The night sky deepens now into rich shades of indigo and violet.
The stars above seem brighter somehow.
Closer.
Dreamlike.
You feel yourself becoming lighter now.
Sleepier.
More peaceful with every slow easy breath.
Ahead,
A soft indigo light glows gently among the trees.
Calm.
Still.
.
.
Quieting the mind completely.
Thoughts drift more slowly now.
Like clouds dissolving softly across the night sky.
Nothing to follow nothing to solve.
Only drifting.
Only rest.
And finally,
As you continue softly forward,
You step into a peaceful clearing,
Bathed in soft violet-white moonlight.
The entire space glows gently around you.
Pure peace.
Pure stillness.
Pure calm.
The violet light washes softly over the whole body now.
Flowing through you completely.
Dissolving tension.
Quieting the nervous system.
Inviting every part of you into deep peaceful sleep.
And now,
Simply rest here for a little while beneath the stars.
Breathing slowly.
Softly.
.
.
Peacefully.
The body heavy a mind quiet.
The heart calm.
And little by little.
Breath by breath moment by moment.
Allow yourself to drift fully now.
Into a deep sleep.
Restful sleep sweet dreams.
Sleep well.
