Good evening and thank you for joining me for this yoga nidra practice for sleep.
Get yourself comfortable underneath the duvet,
Pull it up tight and warm around you and shift about until you feel you can just settle,
Ready for a deep night's sleep.
There will be no ending bell,
I will just allow the music to play out so that you can drift off to sleep without the need to turn this off.
As always in a meditation practice,
I want you to close your eyes and take three deep breaths.
We're going to breathe in through the nose,
Hold it for a second and breathe out through the mouth with a sigh if you wish,
Releasing any tension from the end of the day.
So take another deep breath in through the nose,
Hold it for a moment and then breathe it out through the mouth with a sigh,
Letting any tension from the day go.
And a final deep breath in and let it go.
Now I want you to set your sankalpa or intention for this session.
Statements such as,
I sleep deeply or I wake well rested or my mind and body are calm,
Work really well for a deep sleep meditation.
But take a moment now just to set your affirmation,
Your intention,
Your sankalpa for this meditation.
Once you've found your sankalpa,
Repeat it silently to yourself three times.
Amazing.
Now I want you to take your attention to your right big toe,
Second toe,
Third toe,
Fourth toe and your pinky toe.
Take your attention to the top of your foot,
Your ankle,
Your shin,
The knee on your right hand side,
Your thigh,
The right side of your hip and torso,
Right side of your chest,
Right shoulder.
Take your attention to your right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The top of your hand and wrist,
Forearm,
Right elbow,
Upper arm,
Right shoulder,
Neck,
Right side of your face,
Lips,
Nose and right eye and up into your head,
The right side of your head,
Down the back,
Right hand side of your head,
Into your neck,
The back of your right shoulder and shoulder blades,
Down the back of your arm,
Into your palm of your hands,
Then into the right side of the back of your torso,
Your right buttock,
The back of your right upper leg,
Back of the knee,
Calf,
Ankle and sole of your foot.
Now take your attention to your left big toe,
Second toe,
Third toe,
Fourth toe and pinky toe,
Top of your left foot,
Front of your ankle,
Shin,
Front of your left knee,
Thigh,
Hip,
Left side of your torso and chest,
Into your collar bone,
Left thumb,
Left index finger,
Left middle finger,
Ring finger,
Pinky finger,
Top of the hand,
Wrist,
Forearm,
Elbow and upper left arm,
Into your shoulder,
Neck,
Left side of your face including lips,
Nose and eye,
Into the top of your head,
Down the back,
Into the neck,
Shoulder and shoulder blade,
Down the back of the arm,
Past the elbow and into the palm of the hand.
Take your attention to the left back,
Left buttocks,
Back of the left leg,
Back of the knee,
Calf,
Ankle,
Heel and the sole of your foot.
Take your attention to your left leg in its entirety,
Right leg in its entirety,
Left arm,
Right arm,
Hips,
Torso and back,
Shoulders and neck and face.
Feel into your whole body,
Your whole body,
Your whole body.
Now take a moment to connect to your breath,
Left side of your nostril as you breathe in,
Out the right side as you breathe out.
Take a breath in through the right side of the nose and out through the left.
Just continue this pattern,
In through the left,
Out through the right,
In through the right,
Out through the left.
Wonderful.
Now as you're drifting off,
Feel the weight of your whole body on the bed,
How heavy and deeply rested it is and held by your bed.
I wish you a wonderful night's sleep.
Don't forget if your mind's still worse,
Just hit repeat on this and continue again at the beginning.
I will now leave you to let the music help you drift off to sleep.
