Hello,
Welcome back.
I'm Sarah,
A somatic facilitator and coach,
Here to help you build nervous system resilience so you can live up to your fullest potential with ease and confidence.
I'll be guiding you through meditation.
Breath work.
Visualization and deep rest so that you can explore the pause between where you've been and where you're going.
Welcome to liminal space.
Today I'll be guiding you through a yoga nidra for sleep.
You don't need to take in every single word.
You'll take in what you need to.
So find yourself a comfortable position,
Whether that's lay on your bed,
Or maybe you're on a map.
But wherever you are,
Let the body be fully supported by the earth beneath you.
Allow yourself to be held.
No effort required.
Whatever has happened today has been and gone.
So as the external world starts to fade,
Take a slow inhale deep into the lungs.
And gently sigh out of the mouth.
Take two more of those as you release what no longer serves you,
Inhaling.
And then letting it go.
Final time,
Slow breath in.
And just soften as you exhale.
And as the bones grow heavier,
Sense the muscles starting to relax around your skeleton.
Feel the space between your eyebrows soften.
Your jaw and clenches.
Shoulders drop to the earth.
The hips,
Knees and ankles all melt a little deeper beneath you.
Instead of taking a full body scan today,
We are going to rotate through the fingers and thumbs three times.
There is nothing you need to do apart from fully focus on the finger I mention and then simply rotate to the next finger when mentioned.
So as your awareness draws to your hands.
Feel them sink a little closer to the core of the earth.
And then focus on your left thumb.
In debt.
MIDDLE Bring.
Baby finger.
Your whole left hand.
You're right to them.
In debt.
Middle.
Ring.
Baby finger.
Your whole right hand.
Left thumb.
In debt.
MIDDLE Bring.
Baby finger.
Your whole left hand.
You're right to them.
In debt.
Middle ring.
Baby finger your whole right hand.
Left thumb.
In debt.
MIDDLE bring baby finger.
Your whole left hand.
You're right to them.
Index.
Middle.
Ring.
Baby finger your whole right hand.
Both hands together.
Let your awareness drift towards the natural rhythm of your breath.
Not as something to control,
But something to be present with.
As if the breath is breathing you.
Feeling the air as it flows into the nose.
Down the throat and seeps into your lungs.
Filling from the bottom all the way to the top.
And perhaps you can sense the air leaving your lungs.
Emptying from the top as if the air just gently presses out into the space around you.
You might stay here tracing your breath.
Feeling the body soften with each exhale.
And then start to notice the darkness behind your closed eyelids.
A stillness within the dark.
The natural darkness of night.
And shift gently to notice what light is within the dark.
Can you notice the subtle pulse of energy within the light?
Less fixed,
More spacious.
And then oscillate between the two.
Find the dance between the still nature of darkness.
And the expansive quality of light.
Dark having more of a heaviness.
Light being more buoyant.
And then softly let your awareness of the opposites fade.
And you are here.
Nothing to do but relax deeper into the surface beneath you.
Feel your mind drift in and out of consciousness as sleep starts to wash over your body Breath is quieter.
Body is heavier.
Mind is clearer.
Awareness is more subtle.
Sleep may already have taken you.
That's it.
No resistance,
Just surrender.
And if you are still listening,
Where can you find more relaxation in your body?
Find more ease as you occupy the liminal space between waking and sleeping.
And no,
There is nothing left to do here.
Sleep well and I'll see you next time.
