8 Hrs Sleep Nidra - Under The Night Sky

This slow, spacious Yoga Nidra is designed to gently guide you into deep rest and sleep. A one-hour guided practice is softly looped for over 8 hours, offering steady companionship through the night. You’ll be guided to observe the breath, scan the body, explore opposite sensations, and rest in a soothing night-sky visualisation. From a place of deep relaxation, you’ll be invited to listen to the heart for any heartfelt desire or inner wisdom. Deeply calming, supportive, and nourishing for sleep.

Transcript

Welcome home to yourself.

Invite your awareness to scan your posture,

Make adjustments before settle into stillness.

Know that it's okay to move as long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in,

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale,

A rhythm of two parts,

A circle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses but little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale,

A place in between,

And a place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of hearing.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue and start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised and then move on to giving full attention.

To the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised.

Give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp,

Ears,

Jaw.

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone.

Feel your next exhale take away another layer of tension in your low back,

Mid back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Thumbs and all the way down.

Feel your breath flow into the chest and let go a little more.

Into the heart with an out breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees,

Calves and all the toes.

Feel the whole body.

Your whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils.

Cool air brushing on top of the lips.

Feel the breath leaving the nostrils.

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body like your breathing,

Heart beat or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualize your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out breath?

Eventually,

All that is left is your pure awareness.

Feel your awareness in the center.

Feel the expanse of your awareness everywhere.

Right here,

Right now.

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale,

Feel a sense of heaviness as if sinking into the water.

Inhale,

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath like gentle waves coming in and going out.

Your body is an expansive land resting under the night sky,

Washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Grounded,

Heavy at ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby,

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space,

A soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening,

Just an open inquiry,

No need for answers.

You may gently ask,

Is there a heartfelt desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening,

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

Welcome home to yourself.

Invite your awareness to scan your posture,

Make adjustments before settling into stillness.

Know that it's okay to move,

As long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in.

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale.

A rhythm of two parts,

A cycle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses,

But little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale.

A place in between.

And a place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of hearing.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath,

Your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue and start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised and then move on to giving full attention to the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised.

Give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp.

The ears,

Jaw,

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone.

Feel your next exhale take away another layer of tension in your low back,

Mid back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Thumbs and all the muscles.

Feel your breath flow into the chest.

Let go a little more into the heart with an out breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees,

Calf and all the toes.

Feel the whole body,

Whole body.

Your whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils.

Cool air brushing on top of the lips.

Feel the breath leaving the nostrils.

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body like your breathing,

Heart beat or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualize your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out breath?

Eventually,

All that is left is your pure awareness.

Feel your awareness in the center.

Feel the expanse of your awareness everywhere.

Right here,

Right now.

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale.

Feel a sense of heaviness as if sinking into the water.

Inhale.

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath,

Like gentle waves coming in and going out.

Your body is an expansive land resting under the night sky,

Washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Rounded,

Heavy,

At ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby,

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space,

A soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening,

Just an open inquiry,

No need for answers.

You may gently ask,

Is there a half-out desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening,

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

Welcome home to yourself.

Invite your awareness to scan your posture,

Make adjustments before settling into stillness.

Know that it's okay to move,

As long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in.

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale.

Exhale.

A rhythm of two parts,

A circle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses,

But little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale.

The place in between.

And the place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of hearing.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath,

Your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue and start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised and then move on to giving full attention to the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised.

Give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp,

Ears,

Jawline.

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone.

Feel your next exhale take away another layer of tension in your low back,

Mid back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Thumbs and all the muscles.

Feel your breath flow into the chest.

Let go a little more.

Into the heart with an out breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees,

Calf and all the toes.

Feel the whole body.

The whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils.

Cool air brushing on top of the lips.

Feel the breath leaving the nostrils.

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body like your breathing,

Heart beat or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualise your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out breath?

Eventually all that is left is your pure awareness.

Feel your awareness in the centre.

Feel the expanse of your awareness everywhere.

Right here,

Right now.

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale,

Feel a sense of heaviness as if sinking into the water.

Inhale,

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath like gentle waves coming in and going.

Your body is an expansive land resting under the night sky,

Washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Rounded,

Heavy at ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby,

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space,

The soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening,

Just an open inquiry,

No need for answers.

You may gently ask,

Is there a half-out desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening,

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

Welcome home to yourself.

Invite your awareness to scan your posture,

Make adjustments before settling into stillness.

Know that it's okay to move,

As long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in.

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale.

A rhythm of two parts,

A circle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses,

But little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale.

A place in between.

And a place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of hearing.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath,

Your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue and start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised and then move on to giving full attention to the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised.

Give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp,

Ears,

Jaw.

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone.

Feel your next exhale take away another layer of tension in your low back,

Mid back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Thumbs and all the way down.

Feel your breath flow into the chest.

Let go a little more into the heart with an out breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees,

Heart and all the toes.

Feel the whole body.

Whole body.

Your whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils.

Cool air brushing on top of the lips.

Feel the breath leaving the nostrils.

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body like your breathing,

Heart beat or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualize your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out breath?

Eventually,

All that is left is your pure awareness.

Feel your awareness in the center.

Feel the expanse of your awareness everywhere.

Right here,

Right now.

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale,

Feel a sense of heaviness as if sinking into the water.

Inhale,

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath like gentle waves coming in and going out.

Your body is an expansive land resting under the night sky,

Washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Rounded,

Heavy at ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby.

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space.

A soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening.

Just an open inquiry,

No need for answers.

You may gently ask,

Is there a heartfelt desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening.

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

Welcome home to yourself.

Invite your awareness to scan your posture.

Make adjustments before settling into stillness.

Know that it's okay to move as long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in.

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale.

A rhythm of two parts,

A cycle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses but little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale.

A place in between.

And a place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of hearing.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath,

Your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue and start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised and then move on to giving full attention.

To the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised.

Give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp,

Ears,

Jaw.

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone.

Feel your next exhale take away another layer of tension in your low back,

Mid back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Thumbs and all the way down.

Feel your breath flow into the chest.

Let go a little more into the heart with an out breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees.

And all the toes.

Feel the whole body.

The whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils.

Cool air brushing on top of the lips.

Feel the breath leaving the nostrils.

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body.

Like your breathing,

Heartbeat or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualise your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out breath?

Eventually,

All that is left is your pure awareness.

Feel your awareness in the centre.

Feel the expanse of your awareness everywhere.

Right here,

Right now.

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale.

Feel a sense of heaviness as if sinking into the water.

Inhale.

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath,

Like gentle waves coming in and going out.

Your body is an expansive land resting under the night sky,

Washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Grounded,

Heavy,

At ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby,

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space,

A soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face,

Resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening,

Just an open inquiry,

No need for answers.

You may gently ask,

Is there a half-out desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening,

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

Welcome home to yourself.

Invite your awareness to scan your posture,

Make adjustments before settling into stillness.

Know that it's okay to move as long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in.

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale.

A rhythm of two parts,

A circle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses,

But little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale.

A place in between.

And a place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of here and now.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath,

Your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue.

And start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised.

And then move on to giving full attention to the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised.

Give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp,

Ears,

Jaw.

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone,

Back of the neck.

Feel your next exhale take away another layer of tension in your low back,

Mid back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists.

Thumbs and all the way down.

Feel your breath flow into the chest.

Let go a little more.

Into the heart with an out breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees,

Calf and all the toes.

Feel the whole body.

Whole body.

The whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils.

Cool air brushing on top of the lips.

Feel the breath leaving the nostrils.

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body like your breathing,

Heartbeat or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualise your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out breath?

Eventually,

All that is left is your pure awareness.

Feel your awareness in the centre.

Feel the expanse of your awareness everywhere.

Right here,

Right now.

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale,

Feel a sense of heaviness as if sinking into the water.

Inhale,

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath like gentle waves coming in and going out.

Your body is an expansive land resting under the night sky,

Washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Grounded,

Heavy,

At ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby,

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space,

A soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face,

Resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening,

Just an open inquiry,

No need for answers.

You may gently ask,

Is there a heartfelt desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening,

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

Welcome home to yourself.

Invite your awareness to scan your posture,

Make adjustments before settle into stillness.

Know that it's okay to move,

As long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in.

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale.

A rhythm of two parts,

A circle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses,

But little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale.

The place in between.

And the place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of hearing.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath,

Your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue.

And start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised and then move on to giving full attention to the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised and give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp,

Ears,

Jawline.

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone.

Feel your next exhale take away another layer of tension in your lower back,

Mid-back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Thumbs,

And all the way down.

Feel your breath flow into the chest,

Let go a little more,

Into the heart with an out-breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees,

Calf,

And all the toes.

Feel the whole body.

Whole body.

Your whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils,

Cool air brushing on top of the lips.

Feel the breath leaving the nostrils,

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body,

Like your breathing,

Heartbeat,

Or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualise your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out-breath?

Eventually,

All that is left is your pure awareness.

Feel your awareness in the centre.

Feel the expanse of your awareness everywhere.

Right here,

Right now,

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale,

Feel a sense of heaviness as if sinking into the water.

Inhale,

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath,

Like gentle waves coming in and going.

Your body is an expansive land resting under the night sky,

Washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Rounded,

Heavy,

At ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby.

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space.

A soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening.

Just an open inquiry,

No need for answers.

You may gently ask,

Is there a half-out desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening.

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

Welcome home to yourself.

Invite your awareness to scan your posture.

Make adjustments before settling into stillness.

Know that it's okay to move,

As long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in.

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale.

A rhythm of two parts,

A circle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses,

But little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale.

A place in between.

And a place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of hearing.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath,

Your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue.

And start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised and then move on to giving full attention to the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised.

Give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp,

Ears,

Jaw.

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone.

Feel your next exhale take away another layer of tension in your low back,

Mid back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Thumbs and all the way down.

Feel your breath flow into the chest.

Let go a little more.

Into the heart with an out breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees,

Calves and all the toes.

Feel the whole body.

Whole body.

The whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils.

Cool air brushing on top of the lip.

Feel the breath leaving the nostrils.

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body like your breathing,

Heart beat or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualize your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out-breath?

Eventually,

All that is left is your pure awareness.

Feel your awareness in the center.

Feel the expanse of your awareness everywhere.

Right here,

Right now.

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale.

Feel a sense of heaviness as if sinking into the water.

Inhale.

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath like gentle waves coming in and going out.

Your body is an expansive land resting under the night sky washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Rounded,

Heavy,

At ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby.

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space.

A soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening,

Just an open inquiry.

No need for answers.

You may gently ask,

Is there a half-out desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening,

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

Welcome home to yourself.

Invite your awareness to scan your posture,

Make adjustments before settling into stillness.

Know that it's okay to move,

As long as you are settled again.

Allow the body to be comfortable and the breath to be free.

Notice when the breath comes in.

Notice when the breath goes out.

If the breaths are quick,

Notice them.

If the breaths are slow,

Notice them.

As you get used to the pace,

Notice the length of the inhalation and the exhalation.

Notice how they may change in each cycle of breath.

Begin to notice the rhythm of shifts from in-breath to out-breath.

Inhale.

A rhythm of two parts,

A circle of breath.

One half goes out and one half comes back in.

Notice the place where inhalation turns into exhalation.

Then begin to notice the place where exhalation turns into inhalation.

Watch these places.

Acknowledge the turning of these places.

Feel the rhythm of the breath is set by these places,

These tiny pauses.

As your sense of these places become more acute,

Begin to notice how these pauses are not really pauses,

But little places of their own.

The rhythm of the breath may now seem to shift from two parts into four.

Inhale.

A place in between.

And a place in between.

The circle of breath expands into this awareness.

The rhythmic circle of breath moves easily,

Freely,

Effortlessly.

Each rhythmic circle of breath is unique.

Observe its own quality,

Time and space.

Each cycle is unique and each cycle part of a pattern.

Know that within this continuous cycle of breath circles,

Everything is the same and everything is changing.

The breath keeps coming and the breath keeps changing.

Each circle contains within it moments of change,

Pause and release.

Each circle is unique,

Part of a rhythmic pattern of change,

Pause and release.

Bring full awareness to the sense of hearing.

Imagine you are in a field of sounds and vibrations.

Can you notice five different kinds of sounds around you?

Start from the furthest away,

Moving slowly to closer.

Finally,

Notice the sound in the centre.

All that you hear is welcome to be just the way it is.

Now turn the awareness to the sense of touch.

Notice four things that are in contact with your skin.

Might be the surface underneath,

Your clothes or your hands.

You may also notice the temperature or humidity of the air.

How does that feel like?

All that you feel is welcome to be just the way it is.

Gradually shift the awareness now to the sense of sight.

Just rest with interest in your vision.

What is there to be seen?

Either in front of your relaxed eyes or behind the closed eyelids.

Can you notice three colours,

Patterns or shapes?

Whatever you see,

Let the images pass and continue to give your full attention to the sense of sight.

All that you see is welcome to be just the way it is.

As you next exhale,

Turn the full attention to your tongue and start to pay attention to the sense of taste.

Can you notice two different tastes inside the mouth?

Let the taste be recognised and then move on to giving full attention.

To the sense of taste.

All that you can taste is welcome to be just the way it is.

Be aware of the breath entering the nostrils as we move the attention to the sense of smell.

Notice any aroma or odour that you can detect as you breathe in.

Let it be recognised.

Give your full attention to the sense of smell.

All that you smell is welcome to be just the way it is.

You are welcome to rest now.

Start to soften the whole of the scalp,

Ears,

Jaw.

Let the eyes rest behind the closed eyelids.

Releasing all the tension in the lips and let the tongue rest in the back of the throat.

Feel the relaxing energy travel down into the neck,

Spine,

Towards the tailbone.

Feel your next exhale take away another layer of tension in your low back,

Mid back and upper back.

Soften the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Thumbs and all the way down.

Feel your breath flow into the chest.

Let go a little more into the heart with an out breath.

Slow breath softens the belly.

Allow this relaxing breath travel down into the hips,

Thighs,

Knees,

Calf and all the toes.

Feel the whole body.

Your whole body is now drifting in rhythmic waves of calming breath.

Allow each part of the body to rest in this yoga nidra practice.

Feel the whole of the body resting in the liminal space between awake and sleep.

Feel the calming breath entering the nostrils.

Cool air brushing on top of the lips.

Feel the breath leaving the nostrils.

Warm air flowing out.

How would it be to feel the whole cycle of the breath in and out of the nostrils at the same time?

Bring your awareness now to the sounds inside the body like your breathing,

Heart beat or anything that you can notice right now.

Know that these sounds are dancing in a peaceful silence.

Is it possible to notice the sound and silence at the same time?

Turn your awareness back to the body again.

Visualize your posture and the shape of the body.

Is it possible to start imagining that the shape of this body starts to dissolve with every out breath?

Eventually,

All that is left is your pure awareness.

Feel your awareness in the center.

Feel the expanse of your awareness everywhere.

Right here,

Right now.

Pure awareness.

As we descend deeper into the space of yoga nidra,

Imagine that you are sinking into a warm bath.

Exhale.

Feel a sense of heaviness as if sinking into the water.

Inhale.

Feel yourself floating in a sense of lightness.

How would it be to feel heavy and light at the same time with every cycle of breath?

Now is the time to simply know that the whole of you is welcome to rest.

To be here is more than enough.

Notice the natural rhythm of your breath like gentle waves coming in and going out.

Your body is an expansive land resting under the night sky,

Washed over by the ocean breath under the silver moon.

Invite your awareness to the soles of the feet.

Rounded,

Heavy,

At ease.

Feel the moonlight shining on the knees and thighs.

Let them soften,

Melting into the earth.

Travel up to the hips and pelvis,

A place of deep rest.

Allow this area to feel held and safe.

Moonlight shining into your belly.

Breathe like a slow,

Steady lullaby,

Rising and falling without any effort at all.

Feel the light shines into your chest and heart space,

The soft,

Warm and peaceful room inside.

Let it travel now to the shoulders,

Allowing them to drop and let go.

Now move down to the arms,

Elbows,

Hands,

Thumbs and all the fingers.

Allow them to rest,

Be loose and still.

Neck,

Throat and face resting softly under the night sky.

Now gently return awareness to the heart centre.

Feel your breath moving in and out of this space.

From your heart centre,

Invite quiet inner listening,

Just an open inquiry,

No need for answers.

You may gently ask,

Is there a half-out desire?

Or is there some quiet wisdom that wants to be felt?

Know that whatever arises or not is enough.

Continue to invite for inner listening,

Invite for an open inquiry.

Rest here and just drift between waking and sleep.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.

If sleep comes,

Allow it.

If wakefulness remains,

Simply rest.