Welcome to this sleep nidra designed to help you prepare for deep sleep and to rest in the quiet knowing that you are enough,
Exactly as you are.
Throughout this practice I'll be using my voice to gently guide you into a deep state of awareness,
A peaceful state where the body can rest as if it's sleeping while the mind remains soft,
Awake and aware.
We will rest here together in this state for a time and then towards the end of the practice I will gently invite you to drift off into a deep night's sleep,
Beginning to arrange your body in whatever way feels most nourishing to you,
Making any small adjustments till you settle into your most comfortable position,
Taking all the time you need as you gently close down both eyes and just allow the whole body to be heavy,
To sink down and soften into stillness,
Basking in the feeling of doing nothing and allowing yourself just to arrive here fully into a space free from striving.
I invite you now to begin to soften the muscles at the forehead,
The space between your eyebrows,
The hinges of your jaw,
Letting the tongue rest gently in the mouth,
Your whole body sinking down into relaxation and deep rest,
Starting to attend to your breath,
Allowing it to come and go in an acceptance of yourself and exhaling allowing any heaviness to flow out with your breath.
Can you start now to bring your awareness away from your breath and imagine a soft current of ease flowing down through the crown of your head,
Allowing gentle waves of relaxation to flow into the neck and shoulders,
The soft current of energy flowing through the upper chest,
The rib cage and through the heart space,
Sensing into your energetic heart and noticing now any emotions that are arising,
Noticing everything that is arising with kindness and gentleness.
Let it all be here without wishing anything away,
Bringing in a feeling of deep love and acceptance of yourself just as you are.
And if this feels difficult,
Imagine seeing yourself through the eyes of someone who loves you deeply,
Noticing how they look at you with love and allow that feeling of love and acceptance,
Of recognition of your inherent worth.
Allow that feeling to start to gently infuse your whole body.
There's nothing you need to prove,
Nothing you need to become.
You are worthy just as you are.
Now you may choose to plant an intention that reflects this truth.
You might softly repeat to yourself,
I am enough,
Exactly as I am.
Or I trust in my inherent worth.
Or I am worthy of love.
Choosing any words now that feel natural and true to you.
Repeating these words silently to yourself 3 times,
Allowing them to settle into the quiet space of your being.
We will now circulate your consciousness through your body to help you begin to prepare for sleep.
I invite you to just move your awareness from point to point,
Noticing any sensations or energy arising there.
Welcoming deep rest into each region of the body.
Beginning by bringing all your attention to the space right between your eyebrows.
The space right between your eyebrows.
Over to the right eyebrow.
The left eyebrow.
And then both eyebrows at once.
Attention flowing to the right eye and eye socket.
Over to the left eye and eye socket.
Now both eyes together.
Awareness flowing to the right ear and earlobe.
The left ear and earlobe.
And both ears in their entirety.
Both ears scanning and listening for sound.
Attention flowing now to the right cheekbone.
The left cheekbone.
And both cheekbones at the same time.
The bridge of your nose.
The tip of the nose.
And then the entire nose all at once.
Noticing any and all sensations in both lips.
And then the very tip of your tongue.
The base of the tongue.
And the entire tongue.
The inside of the right cheek.
The inside of the left cheek.
And then the entire mouth all at once.
Alive with sensation.
Awareness to the right side of the jaw.
The left side of the jaw.
The entire jaw.
The base of the throat.
And then the very center of your chest.
Your energetic heart space.
Noticing all the ribs in the front of the heart.
The chest rising and falling with each breath.
Awareness now over to the right shoulder.
Right elbow.
Second finger.
Fourth finger.
And right fifth finger.
The tips of all the fingers on the right hand.
Back to the center of the chest.
And then over to the left shoulder.
The left elbow.
The left wrist.
The left second finger.
And the tips of all the fingers on the left hand.
Back to the center of the chest.
Right elbow.
Down to the navel.
Over to the right hip.
The right knee.
Second toe.
And then the tips of all the toes on the right foot.
The right ankle.
Over to the left hip.
The left knee.
Left ankle.
Second toe.
And the tips of all the toes on the left foot.
Awareness back to the left ankle.
The left knee.
The left hip.
The navel.
Back to the center of the chest.
The base of the throat.
The space between the eyebrows.
Coming to rest all your awareness at this space between your eyebrows.
Paying attention to any and all sensations.
Aware of your whole body from head to toe.
Noticing any pulsing,
Vibration,
Or tingling.
Coming back to your breath now.
Imagining that you could breathe in and out of your heart space.
Expanding and releasing.
Emptying and filling.
Breathing in and out.
Now I invite you to sense or imagine yourself as a very little child before you learn to question yourself.
See or feel or sense this younger you.
Innocent,
Open,
And complete.
That childlike nature.
A child that did not need to prove anything to the world.
Breathing in and out.
Breathing in this soft current of worthiness.
Of enoughness.
Allow it to move through you.
Allow it to flow from your heart up through your spine bringing warmth into your nervous system.
Your shoulders,
Arms,
And hands down through your torso,
Hips,
Legs,
And feet.
This gentle,
Childlike energy filling every space within you.
Your radiant heart feeling light,
Open,
And expanded.
All the cells of your body resonating at the same frequency of your heart.
Accepting all that you are.
The light and the dark.
Your heart vibrating love and acceptance throughout your whole body.
Since the very beginning you've always been enough.
And you are still enough.
Resting in the quiet,
Vast space that exists within you.
Resting in the knowing that you are worthy.
Knowing that your worth is not determined by the external world.
You are enough just as you are.
All the cells in your body vibrating love as you rest in the state of pure awareness.
And I now invite you to repeat your intention again silently to yourself three times.
May this acceptance that we've cultivated continue to resonate deeply.
May you feel confident to take up space in this world.
To know that you are worthy.
To love and accept yourself fully.
And now give yourself permission to drift off.
To release the last bit of wakefulness and to sink down into a deep restful sleep.
