Hello,
This is Ruth and I'm here to bring you a lengthened yoga nidra rest.
This session will begin with a guided yoga nidra practice and from here we will move into a deep relaxing sleep.
Just begin by sensing the sounds around you,
Notice any sounds within the room or outside of your room or closer to you.
Notice how the sound arrives,
Stays briefly and then fades away.
You don't need to follow it,
Let the sound come and go.
If any thoughts arise,
Just let them come and go.
Your thoughts are part of your nervous system doing what it needs to do,
There's no need to engage in the thoughts or push them away.
See them passing by,
Imagine your thoughts are like distant boats on the horizon and you can watch them from afar.
Bring your attention to your breath,
Let it come and go just as it is.
Just notice where the breath is coming,
Notice the rise of your chest,
The gentle movement of your belly or perhaps you notice the air passing through your nostrils.
Notice as you breathe in,
There's a slight pause.
Notice as you breathe out,
Again there's a slight pause.
Try to find the space to rest in that pause for just a moment.
And inhale and slight pause,
Exhale and slight pause,
Inhale pause and exhale pause.
Bring your awareness now to your body as a whole,
From the top of your head down to the tips of your toes.
Get a sense of the singular field of sensation around your body.
We're going to move our attention down through the body and if you drift off or lose track,
Just bring your attention back whenever you notice.
Bring your awareness to the right side of the body,
Right hand,
Palm,
Back of the hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder.
Notice any sensation throughout those areas.
Notice the absence of sensation,
Both of these are fine.
Right side of the chest,
Right ribs,
Right side of the waist,
Right hip,
Right thigh,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Toes,
Your entire right side of the body.
Allow the entire right side of the body to gently relax,
Soften,
Exhale.
Bring awareness now to the left side of the body,
Left hand,
Palm,
Back of the hand,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Forearm,
Elbow,
Shoulder.
Left side of the chest,
Left ribs,
Left waist,
Left hip,
Left thigh,
Lower leg,
Ankle.
Heel,
Sole of the foot,
Top of the foot,
The whole left side of the body,
Feel the whole left side of the body gently release.
Bring awareness to the back of the body,
Back of the head,
Mid back,
Lower back,
Back of the pelvis,
Back of the thighs,
Back of the knees,
Calves,
Heels,
Allow gravity to do the work,
Let your body be held.
Bring awareness to the front of the body,
Forehead,
Eyebrows,
The space between the eyes,
All the muscles around the eyes and the eyes gently releasing back into the eye sockets,
Your cheeks,
Jaw,
Tip of the tongue.
The back of the tongue,
The root of the tongue,
The right side of the mouth,
The left side of the mouth,
All the muscles around your lips.
The throat,
Chest,
Belly,
The lower abdomen.
Let your belly breathe,
Let the air enter and move gently through the body like a wave.
Notice the natural rhythm of your breathing,
Each inhale arrives on its own,
Each exhale exits on its own.
Imagine your breath moving like a wave in and out,
With each exhale your nervous system is signaling safety.
Reminding yourself that right now nothing is required,
You are safe.
If you're comfortable,
Allow the exhale to be slightly longer than the inhale.
Bring awareness now to the space behind your eyes,
The space behind the forehead and the center of the forehead.
Notice any sensation there,
Imagine your mind gently settling.
Now bringing a sense of intention to where you are,
Perhaps you can think of a simple phrase or a sense of where you want to drift to.
You may think of words like rest,
Safety,
Letting go.
Just bringing that sense of self-awareness,
Bring your awareness now to your heart area,
Noticing that subtle movement of your heartbeat in your chest.
A rhythm that has been with you your whole life,
Just notice that gentle movement,
If any emotions arise just acknowledging them.
Allow them space,
Imagine your body is floating,
Completely supported,
There's nothing pulling,
Nothing resisting.
You might imagine yourself floating on water or resting beneath the night sky.
Let the sounds and the colors around you be gentle and vague and soft,
Just allow yourself to rest in that softness,
Gentleness.
Begin to feel yourself gradually descend,
A gentle sinking into deeper rest.
With each breath that you take in,
You allow your body to move closer and closer to sleep.
As I count down,
Use your breath to sink deeper and deeper into sleep.
Breathing in,
10.
Breathing in,
9.
Continuing down to 1.
Breathing in,
Completing your exhale,
Let your body go and if your mind drifts away,
You don't need to force yourself back.
Just allow yourself to drift into the awareness,
The spaciousness,
Letting go of effort.
Notice the pause between thoughts,
The quiet moments,
Find your rest there,
The body knows how to sleep,
Just let it go.
Now there is nothing more to do,
Just follow the waves,
Allow your breath to come and go and allow yourself to rest.
Just remain where you are,
Drifting,
Supported,
Let the sounds continue and allow yourself to completely rest.
Thank you for watching.
