Welcome to this short journey into yogic sleep,
Yoga nidra,
A gentle descent into deep rest.
Whether you're short on time or simply ready to release the day,
This practice will guide you into peaceful,
Healing sleep.
Find a comfortable position now.
Legs relaxed,
Arms by your sides,
Palms facing upward.
Close your eyes and feel the surface beneath you fully support your body.
As your body settles,
Gently bring your attention to your heart.
Allow a sankalpa,
A simple true intention you the soul needs most in this moment to arise naturally.
You may wish to use this,
I am safe,
I am loved,
I am at peace.
Or,
If another truth calls to you,
Choose that now.
Repeat your sankalpa silently three times,
As though it is already true.
Not a wish,
But a quiet truth already unfolding within you.
Plant this intention gently into the fertile darkness of rest.
Let it go now,
Trusting it will take root.
Now bring your attention to the breath.
Each inhale arriving like a soft wave of calm.
Each exhale releasing the stories of the day.
No need to change anything,
Just follow the breath,
Slow,
Effortless,
Natural.
With each breath the body softens,
The mind begins to quiet.
A deep stillness begins to spread.
Now,
Gently move your awareness through the body.
Right hand,
Thumb,
Fingers,
Palm,
Wrist,
Right arm,
Shoulders.
Left hand,
Thumb,
Fingers,
Palm,
Wrist,
Left arm,
Shoulders.
Both legs,
Right thigh,
Calf,
Foot,
Toes.
Left thigh,
Calf,
Foot,
Toes.
Face,
Forehead,
Cheeks,
Jaw.
Chest.
Feel the entire body now,
Still,
Heavy,
Deeply at rest.
Now,
Welcome the sensation of heaviness.
Your body sinking,
Melting into the surface below.
So heavy you couldn't move even if you tried.
Now,
Feel lightness.
Your body floating,
Weightless,
Like a cloud drifting in an open sky.
Feel both at once,
Heavy and light,
Rooted and spacious.
Let these opposites dissolve into perfect balance.
Now,
Imagine yourself lying at the edge of a vast,
Peaceful ocean.
The sand beneath you is warm and soft,
Holding your body with perfect ease.
Gentle waves roll in and out,
Matching the rhythm of your breath.
Above you,
The night sky stretches endlessly,
Dark and deep,
Scattered with stars.
With each breath,
The starlight ripples gently across the surface of the water.
Shimmering in rhythm with your stillness.
There is nowhere to go,
Nothing to do,
No one to be.
Feel yourself softening,
Merging with the waves.
Dissolving into the quiet night.
Now,
Let go of your name,
Your story,
Your day.
Let go of time itself.
You're not your thoughts,
You're not your worries,
You are light.
You are silence.
You are the soul resting in stillness.
Even if the mind steers,
Your body is already resting in deep restoration.
Nothing more is needed.
There is nothing left to do,
Only this breath,
This stillness,
This sacred rest.
Sleep deeply,
Sleep peacefully,
Divine soul.
Sleep as the soul you truly are.
