This Yoga Nidra is to help you to find rest and sleep wherever you are in this moment.
There will not be a prompt to reawaken,
Therefore you can allow the meditation to end and continue to drift into a deeper state of sleep.
Sleep is so important and when we can't sleep it may be caused by many circumstances and factors.
With all of our daily obligations and activities,
It's common not to spend enough time in sleep and rest states to fully recharge.
Yoga Nidra is a practice that allows us to relax and restore.
This session is meant to allow the body and mind to fully relax,
Inviting mental clarity into your day or night.
Yoga Nidra gives us the ability to rest.
Here you will be guided to notice and feel physical sensations,
Your breath,
Emotions,
Thoughts and feelings of well-being.
Whatever you experience is perfect,
Just as it is.
Begin to find a comfortable position and notice if you can be just 10% more comfortable.
Perhaps adding a blanket or pillow under your head or a blanket or pillow under your knees.
Or a blanket or pillow under your knees.
Begin to open your senses here.
Listen with the whole body.
Taste inside your mouth.
Welcome smells into your senses and nostrils.
Relax the eyes from the world of seeing and allow the eyelids to become heavy,
Softening the eyes.
Feel the touch of the air on your skin,
The touch of the surface surrounding you.
As you settle into your comfortable position,
Welcome the environment around you.
Begin to welcome the thoughts,
Sensations,
And feelings.
Welcome every experience as a messenger that is inviting you to express yourself.
Explore sensations,
Emotions,
And thoughts without trying to change,
Fix,
Or make anything happen.
At this moment you may choose to say an affirmation or intention to yourself.
This may be a short positive statement in simple language try to discover one naturally.
Something that you want more than anything else in life.
Please state your intention clearly and with awareness to yourself three times.
The intention you make during yoga nidra plants a seed in the fertile soil of your mind to bring about transformation and healing.
Begin to feel your body resting heavy on the surface beneath you.
Imagine you are being held by the good earth and the space between your body and the surface is becoming closer and closer as you release tension throughout the feet,
Legs,
Hips,
Shoulders,
Back,
And head.
Feel the jaw loosen,
The forehead soften.
You are held and supported.
There is nowhere you need to be and nothing you need to do at this very moment.
Let's begin with a few tension dissolving breaths.
Taking a full breath in through the nose and a full long exhale out.
Allowing two more breaths just like the last.
Inhale fully,
Exhale deeply.
Feel all surface tensions dissolving.
Now allow the breath to become natural and slower.
Feel the flow move effortlessly throughout the body.
We will now begin to journey through the body.
Sending breath and awareness to each part.
There is no need to move the body.
Allow your attention to travel without getting stuck in one place.
Practice without judgment.
Releasing control of the thoughts and allowing the breath to lead your journey.
Begin by inhaling deeply and on the exhale,
Imagine sending the breath down the legs to the feet.
Next,
Send the breath to the ankles.
Inhale deeply and on the exhale,
Send the breath to the calves and the shins.
Inhale fully,
Exhale,
Send the breath to the knees.
Inhale deeply,
Send the breath to the thighs and hips.
Letting go of any tension or discomfort.
Letting go of any tension or discomfort and allow the lower body to fully relax.
Inhale deeply and on the next exhale,
Send the breath to the arms and fingers.
Sending awareness and breath to the wrists,
Shoulders,
Muscles,
Nerves,
And bones.
Supporting your arms and hands.
Notice and observe the heaviness of the limbs.
The stillness of the body.
In this moment,
The limbs act as an anchor for the rest of the body to remain still.
Inhale deeply and on the exhale,
Send the breath to the abdomen,
The pelvis,
And the hips.
On the exhale,
Send the breath to the abdomen,
The pelvis,
And the hips.
Releasing any blocked energy.
Feeling and sensing the breath as it moves effortlessly through the organs.
Inhale deeply and on the next exhale,
Send the breath to the chest,
Lungs,
And heart.
With the next breath,
Send the breath to the throat.
Allow the breath to return to a natural and spontaneous rhythm.
Releasing any effort or control.
Feel the front of the body relaxed and at ease.
Inhale deeply and on the next exhale,
Send the breath to the low back and spine.
Bring awareness to the mid-back,
The lower back,
And the feet.
And upper back.
Send the breath between the shoulder blades and the heart.
Inhale fully and on the next exhale,
Send the breath to the neck,
The base of the head,
And the entire brain.
Sending awareness and breath to the jaw,
Lips,
And tongue.
All relaxed.
Allow the eyes to soften and relax.
Sending breath to the eyes,
The eyelids,
The sides of the head,
Temples,
And ears.
Allow the entire face,
Forehead,
And scalp to soften and relax.
Observe the body and notice if there are any parts of the body that do not feel relaxed.
Take a full breath in and on the exhale,
Send the breath there now.
Begin to count your breath as you breathe in and out,
Slowly counting backwards from 10 to 1.
Inhale breath rising 10,
Exhale breath descending 10.
Inhale breath rising 9,
Exhale breath descending 9.
Continuing on with your own breathing,
Maintaining awareness.
If you lose track of the counting,
Begin again at 10.
Release the control of your breath and rest here.
We will now exercise the inner eye to activate memory and imagination.
We will create a movie in the mind that plays on the screen behind your closed eyes.
Allow your full awareness to focus on this inner screen.
Observe what you see,
Paying attention to images as they appear on the screen of your mind.
See all of the details with complete clarity.
Slowly allow the events,
Images,
And thoughts to dissipate.
Bring your attention to the heart space deep within,
Going further within your heart,
Touching your heart.
Look for that place of stillness,
Joy,
And relaxation.
This is your personal place of rest.
Allow awareness to rest here.
Complete contentment and light.
You may now recall the intention you set at the beginning of the practice.
Silently repeat it to yourself once again three times,
With absolute trust that it will allow itself to manifest in your life.
Know that you deserve to rest.
Remain here for as long as you would like,
Or drift off now to a sweet place of sleep.
