It's great to have you for night 6.
I hope you've gotten into the habit of lying down before you press play and getting comfortable.
Ready to set yourself up for a great night's sleep.
We're moving to one of my favourite practices tonight.
A practice known as Yoga Nidra.
I'll move you through some of the powerful stages of Yoga Nidra.
So you can achieve the profoundly relaxing states this practice produces and let go of some of the tensions that cause us to wake up during the night.
And remember,
If you fall asleep at any time during this practice,
That's perfectly fine.
We will start with those belly breaths.
Creating those safety signals for our nervous system to respond to.
Feeling the rise and fall of the belly.
Allowing each exhale to take us into a deeper state of relaxation.
Then letting go of this control of the breath.
And setting an intention,
Just an intention,
To remain still for the remainder of the practice.
All you're doing is asking your nervous system for your body to remain still during the practice.
If you need to move during the practice,
That's perfectly fine.
But we're giving the subconscious mind permission to allow for stillness.
So repeating in your mind the words,
I wish to remain still during this practice,
Three times to set that up for you.
And we'll tune ourselves into the environment.
So we learn to accept some of the sounds coming from our surroundings.
We'll begin by listening out for the faintest sounds you can observe.
Then some of the loudest sounds.
The sounds coming from closest to you.
The sounds coming from furthest away.
Now we'll move our awareness around the body.
Different areas where there's lots of nerve endings.
So we can stimulate that connection between the body and mind.
And create this strong internal awareness that's very relaxing for the nervous system.
We'll begin by moving our awareness to the right thumb.
Not moving it,
Just noticing any sensations on your right thumb.
Moving your awareness to your index finger.
Middle finger.
Ring finger.
Baby finger.
The palm of the right hand.
Forearm.
Shoulder.
The right side of the chest.
Right hip bone.
Thigh.
Shin.
Top of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Scanning that entire right side of your body from your toes up to your shoulder and down to your fingertips.
Moving your awareness around the nervous system in all these areas.
Now guiding your awareness over to your left thumb.
Left index finger.
Middle finger.
Ring finger.
Baby finger.
The palm of the left hand.
Left forearm.
Left elbow.
Upper arm.
Shoulder.
The left side of the chest.
Left hip.
Thigh.
Knee.
Shin.
Top of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Scanning from your toes up the left side of the body to the shoulder,
Down to the fingertips.
Moving over that area,
Over and over.
Now move to the soles of the feet.
Both soles of the feet together,
Observing any sensations here.
Both heels.
Soft area behind the knees.
Hamstring.
Buttocks.
Moving up your spine from the lower back.
Moving out to the ribcage.
Shoulder blades.
Back into your neck.
Into the back of your head.
Scanning this entire area for the next few moments,
Moving your awareness up and down the back part of your body.
And moving your awareness to your forehead.
Your eyelids.
The tip of your nose.
Your lips.
Your chin.
Your throat.
Chest.
Belly.
Pelvis.
Your entire right leg.
Your entire left leg.
The entire front side of your body.
Now we'd like to balance some emotions.
A lot of us live in fear of experiencing different emotions.
So during Nidra we move towards challenging emotions and then experience their opposite to help create that fearlessness.
So you can have emotions come and go in your life outside of this practice.
Starting by experiencing frustration.
Thinking of times you felt frustrated.
Recognizing those times,
How it feels in your body and your mind.
Leaning in to that experience of frustration.
Allowing yourself to sit with it,
Explore it.
Letting go of that frustration now.
And experiencing calm.
Thinking of times when you felt a sense of calm,
A sense of ease.
Feeling you didn't need to do anything,
Prove anything,
Be anything.
Go to memories of those times and sit with those for a few moments.
Now allowing yourself to experience greed.
Whatever shape or form could be by you or by others.
Recognizing that feeling.
How it moves around your body.
And letting go of greed to experience kindness.
Exploring what kindness means to you.
Allowing yourself to sit with kindness for the next few moments.
Now we'll move on to failure.
Acknowledging what failure means to you.
How it feels when you've experienced it.
How you've processed it.
And moving over to success.
How you view success,
How that feels for you.
Sitting with success for a few moments.
Now that we have helped harmonize some of those emotions.
We'll return to observing our body breathing.
Embracing this breath awareness.
Embracing the breath that's happening in the present moment.
Noticing how the breath is nourishing our body.
Bringing blood flow to all the different areas.
And acknowledging that under all the different tensions we may hold.
There is a place of calm within all of us.
And by using a range of relaxation techniques like you're doing.
You can become that calm person once again.
And have deeply relaxing restful sleeps.
Thank you and good night.
