Hi,
I'm Sue Dawson and thank you for joining me for your guided yoga nidra for an evening rest.
Begin by finding a comfortable position,
Maybe lying in your bed or lying on your mat,
Your arms gently resting by your sides,
Giving permission to your legs to fall naturally apart and your feet relax.
Close your eyes and take a few breaths,
Conscious breathing,
Letting go of the day's activities with each exhalation.
Bring to mind a simple positive intention or affirmation for your evening rest.
This may be something like,
I welcome peace and relaxation into my body and mind,
Or I am at ease and fully present in this moment.
Repeat this silently to yourself with sincerity,
Repeating it three times.
Gently bring your awareness to your physical body,
Starting at your head,
Down to the tips of your toes,
Pausing at each part momentarily,
Noticing any sensations,
Areas of tension or relaxation,
And allow each body part to become soft and heavy as you focus on them.
Crown of your head,
Face,
Eyes,
Shoulders,
Chest,
Arms,
Hands,
Upper back,
Mid back,
Lower back,
Whole pelvis,
Tops of the legs,
Knees,
Calves,
Ankles,
Feet,
Toes,
Whole body relaxing just a little deeper.
Shift your focus to your breath,
Noticing your natural rhythm of your inhalations and exhalations.
No need to control or alter your breath,
Simply observing it,
Feeling the rise and fall of your abdomen with each breath,
Allowing each exhalation to take you deeper into relaxation.
Affirming to yourself,
My body is at ease and my mind is calm,
I am ready to rest deeply,
I am deeply relaxed and at peace.
Visualize a serene and peaceful place,
A sanctuary where you feel completely at ease,
And maybe it is within your bed with your warm duvet,
Maybe you're in a tranquil forest or meadow,
Lying on a quiet beach.
Visualize your sanctuary,
Visualize this place in vivid detail,
Everything you can see,
The sounds and the sensations,
Allow yourself to fully immerse in this peaceful environment.
Remember this is your sanctuary,
Your serene and peaceful place,
Your creation.
Visualizing a warm healing light surrounding your body,
Beginning from the top of your head,
Slowly moving downwards,
As this light touches each part of your body,
Imagine it dissolving any tension or discomfort,
Leaving you feeling deeply relaxed and rejuvenated.
Crown of the head,
That warm healing light,
Touching,
Dissolving,
Releasing into your eyes,
Your face,
Your mouth,
Your tongue,
Softly touching and dissolving through your shoulders,
Your arms,
Your hands,
Your chest,
Your upper back,
Mid-back,
Lower back,
And belly,
All being caressed by the warm healing light.
So,
Leaving you feeling deeply relaxed and rejuvenated,
Your whole torso relaxed,
Your chest,
Your pelvis,
Legs,
Knees,
Lower legs,
And feet,
All touched by the warm healing light.
So,
Dissolving,
Releasing,
Comforting,
Leaving you feeling deeply relaxed and rejuvenated,
My body is at ease,
And my mind is calm,
I am ready to rest deeply,
I am deeply relaxed and at peace,
Body soft,
Safe and held,
My body is at ease,
And my mind is calm,
I am ready to rest deeply,
I am deeply relaxed and at peace,
Body soft,
Safe and held,
My body is at ease,
And my mind is calm,
I am ready to rest deeply,
I am deeply relaxed and at peace,
My body is at ease,
And my mind is calm,
I am ready to rest deeply,
I am deeply relaxed and at peace,
My body,
My mind,
Deeply relaxed and calm,
Ready for sleep,
I am held,
I am supported,
I am deeply relaxed and at peace,
My body at ease,
My mind is calm,
I am ready for sleep,
Sleep well,
Dear friend.
You
