Good evening and welcome to this yoga nidra for sleep.
I'm so grateful that you are joining me in the last few waking hours of your day.
To get started make sure you are really comfortable and as there will be no ending bell please use the sleep function on insight timer.
To begin I want you to take a couple of deep breaths just to settle yourself from the day.
Take these in through the nose and out through the mouth deepening the inhale and lengthening the exhale with each one.
Fantastic,
Now let your breath return to normal and with your eyes closed and your duvet pulled up around you I want you to set an intention for this meditation.
Statements such as I sleep deeply,
I am well rested,
Sleep nourishes me or my mind is calm and so is my body work really well for a sleep meditation but pick whatever calls to you right now.
Once you've picked your intention say it silently to yourself three times.
Now I am going to name different parts of your body and I want you to take your attention there.
Just allow your mind to rest and follow my guidance.
If it feels right silently say to yourself each part after I name it and take all of your attention to that part of your body.
Okay right foot,
Left foot,
Right hand,
Left hand,
Right leg,
Left leg,
Right arm,
Left arm,
Hips,
Torso,
Shoulders and neck,
Face,
Head,
Left foot,
Right hand,
Left arm,
Left leg,
Right arm,
Right leg,
Torso,
Face,
Head,
Hips,
Whole body,
Whole body,
Your whole body.
Now I want you to take some deep breaths to the count of four.
So take a deep breath in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Just continue at that pace.
That's wonderful.
Now connect to the movement of your breath.
As you breathe in,
Say silently in.
As you breathe out,
Silently say out.
Breathing in,
In.
Breathing out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out.
