This is a yoga ninja practice designed to guide you into deep rest and support nervous system recovery.
This practice can help you fall and stay asleep.
If you do not wish to sleep,
You can also use this period of rest like a power nap.
Set a timer with gentle music for 40 minutes to help you return.
Make yourself comfortable and allow the body to rest while the mind remains gently aware.
Now find a position on your back that feels comfortable.
Gently close the eyes as though dimming the outside world.
You could wear an eye mask or an eye pillow if you have one available.
Take a slow breath in through the nose and release it through the mouth.
Again,
Breathing in slowly and letting it out through the mouth.
Now return to breathing in and out through the nostrils.
Begin to sense where the body is making contact with the surface beneath you.
Noticing pressure,
Areas where the body feels dense,
Areas that feel softer.
Allow the head and neck to rest.
The shoulders drop away from the ears.
The arms rest where they naturally fall.
For the duration of this practice,
Allow the body to remain still.
Sensations may arise such as tingling,
Warmth,
Itchiness,
Restlessness.
Simply notice them,
But remain still.
There is no need to respond.
Yoga nidra often brings you to the edge of sleep.
You do not need to stay awake and you do not need to fall asleep.
Just allow my voice to guide you.
With each breath out,
Let the body release and relax.
Now begin noticing sounds in the world around you.
Sounds that arrive unexpectedly.
Sounds that come and go on their own.
Notice that hearing is happening.
Now notice sensation on the surface of the body.
Notice temperature.
Notice air moving across the skin.
Gradually allow awareness to move inward.
Notice the rhythm of the breath without changing it.
Each exhale gently signals that it's safe to slow down.
Awareness settles beneath surface sensations now.
Notice the internal body.
Feel the heart beating.
The outer world is slowly drifting out of focus.
Now allow your sankalpa to arise.
A sankalpa is a short statement in the present tense.
It is not something you wish for,
But something that you are ready to affirm.
It may be something like,
My body knows how to recover.
I am calm and peaceful.
I am ready for sleep.
Choose one and silently repeat your sankalpa three times with full awareness.
Imagine now that you are standing at the edge of a wide open space.
The grass is green and the temperature is perfect on your skin.
The ground beneath you is soft but steady.
Ahead the space gently slopes downward toward a place of deep tranquility.
Now as you walk slowly down the slope,
Count backwards from 10 to 1,
Allowing the body and mind to move further into rest,
Closer to tranquility with each step.
Now move awareness through the body.
Bring awareness to the right side of the head,
The right temple,
Right ear,
Right side of the neck,
Right shoulder,
Upper arm,
The whole right hand.
Feel the space between the fingers,
Left side of the chest,
Left side of the neck,
Left shoulder,
Forearm,
Ring finger,
Little finger.
Feel the space between the fingers,
Left waist,
Second toe,
Knee,
Second toe,
Ribs,
Center of the chest.
Become aware of the entire body.
Bring attention back to the breath.
Notice the nostrils.
Each cool inhale arrives.
Each warm exhale leaves.
The body is breathing.
It is time to explore opposite sensations in the body.
Become aware of density in the body,
As though everything is settling downward.
Now sense spaciousness in the body.
There is more room inside the body.
The body is expanding internally.
There is more space and more comfort.
Notice stillness in the body,
And now notice movement.
Subtle internal shifts,
Circulation,
Pulsing,
And now sense coolness in the hands.
Feel a refreshing breeze blowing onto your palms,
And now warmth in the hands.
Feel the sun rays penetrating deep into your palms,
Becoming warmer and warmer.
Bring awareness now to the space between the eyes.
With eyelids closed,
Look up into the third eye space.
Observe these images as they appear.
A wide horizon.
Soft morning light.
Soft morning light.
Smooth pebbles.
Smooth pebbles.
A slow moving river.
A candle flame.
A candle flame.
A clearing in the forest.
A clearing in the forest.
A calm body of water.
And return once more to your sankalpa.
Repeat it three times,
Letting the sankalpa settle into the subconscious mind.
There is nothing to do now.
Nothing to listen for.
The practice is complete.
Allow breathing to continue on its own.
The body remains still.
If thoughts appear,
Acknowledge and let them pass.
Awareness can soften now.
Consciousness slowly drifts away.
Sleep may arrive on its own now.
Remain as you are and settle into a deep state of rest.
