Welcome to this practice of Yoga Nidra.
This practice is designed to help you fall asleep.
So I invite you to get really comfortable.
Finding whatever position suits you best right here,
Right now.
In the bed you are in.
Checking in with your body where you can find softness.
Where can you maybe still find something that feels tight and tense.
And see if you can release it through gentle movement.
Or through deep inhale and exhale through the mouth.
Maybe there is a yawn coming.
Allowing your body to simply let express itself.
To let it soothe itself.
And then slowly becoming aware of your full body lying there.
Coming away of the touch.
Touch of the pillow.
The touch and the support of the mattress.
And the touch of the blanket covering you.
Holding you tightly and comfortable.
Checking in with the feet.
The legs.
The hips.
The back and the front of the torso.
The arms and the hands.
Your neck and your head.
How do these parts feel?
Knowing there is no more step to take.
Knowing there is no more action to perform.
Nothing to carry.
No expression to bring up.
Simply allowing yourself to sink in deeper and deeper.
Connect more and more with that feeling.
Of being held in your mattress.
Comfortable,
Safe.
With nothing else to do.
And nowhere else to be.
And slowly bringing your awareness to your ears.
Noticing whatever sounds maybe they are sharing this space with you.
Allowing them to be on the journey that they are on.
Coming into your awareness.
Leaving your awareness.
Maybe it's a familiar sound.
Maybe it's an unfamiliar sound.
Either way.
Just welcoming whatever you can find.
And then from your ears start bringing your awareness to the nostrils.
Welcoming the sensations of the breath.
Temperature on the inhale.
And the temperature of the exhale.
How does it feel in the left nostril?
How does it feel in the right nostril?
And then following your breath further inside.
Feeling sensations in your throat.
In your lungs.
And all the way down deep in the belly.
Observing the natural rise and fall.
The rise and the fall of the belly.
It's gentle and as soft as it is.
There's no effort to create anything.
Simple welcoming of the natural state.
And then from your breath awareness.
I invite you to bring the awareness to the center of your eyebrows.
Becoming fully aware of whatever sensations there may be.
Simply sensing and exploring.
With curiosity.
And then bringing your awareness to the throat pit.
The right shoulder joint.
Right elbow.
Wrist.
Tip of the thumb.
First finger.
Second finger.
Third finger.
And fourth finger.
Feeling the lines in the right hand.
And the spaces in between the fingers.
Before you move your awareness back past the wrist.
Elbow.
Right shoulder joint.
Back to the armpit.
And throat pit.
Moving over to the left shoulder joint.
Elbow.
Left wrist.
Tip of the thumb.
First finger.
Second finger.
Third finger.
And fourth finger.
Feeling the lines in the hand.
And the spaces in between the fingers.
Moving your awareness back past the left wrist.
Elbow.
Shoulder.
Armpit.
And back to the throat pit.
Letting your awareness lower down into your heart.
Letting it rest in your heart.
Welcoming all the sensations,
All the feelings.
Bringing it into the left chest.
Back to the heart.
And to the right chest.
And back to the heart.
Letting it sink down towards the navel.
And the pelvis.
Connecting over to the right hip.
Right knee.
Ankle.
Big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Moving back past the ankle.
Knee.
Right hip.
Pelvis.
And over to the left hip.
Knee.
Ankle.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
And from there moving back past the ankle.
Knee.
Left hip.
And to the pelvis.
Becoming aware of the entire space in your pelvic area.
All the space in between the left hip and the right hip.
Centering again at the pelvic floor.
Moving up towards the navel.
Heart.
Throat pit.
And eyebrow center.
Resting your awareness.
Naturally.
Gently and effortlessly.
Inside your body.
Becoming aware of all the points you have just touched.
From the top to the bottom.
From the left to the right.
From the bottom to the top.
And from the right to the left.
Becoming aware of your whole body.
Your whole body.
Your whole body.
Feeling the space in your body.
Finding a big space.
And finding a small space.
Finding the space inside the skin.
And feeling the space outside the skin.
And connecting to your nostrils again.
Coming away of the left nostril and the sensations inside.
On your inhale.
And moving the awareness to the right nostril.
On each exhale.
Inhale through the left.
Exhale through the right.
Effortlessly,
Gently.
Keeping it naturally smooth.
Inhaling through the left.
Exhaling through the right.
And then,
Exhaling through the left.
Exhaling through the right.
Exhaling through the left.
And then,
Slowly moving away from the breath.
Becoming aware of any tightness in your body.
That you still might encounter.
Which body part still feels tight?
And from there,
Moving your awareness to any part that feels soft in your body.
Calm and soft.
Becoming aware of both sensations at the very same time.
In its natural state.
Keeping it tight and soft.
And from there,
Becoming aware of which body part still feels awake?
If there is any.
And then becoming aware of which body part feels the most asleep already?
Connecting to that feeling of sleepiness.
Heaviness.
Of allowing it to take over,
Bit by bit.
Sleep well,
My dear.
Sleep well.
