IRest Practice 27: IRest For Sleep (Yoga Nidra)

Use this practice regularly at night to help you enter into a deep and restful sleep. By practicing regularly, you train your body to fall asleep easily and quickly. If you find yourself waking up in the middle of the night, use this practice to support your body and mind to fall back again into restful sleep.
If, as you're falling asleep, you experience a particular emotion or thought getting in the way of your sleep, take time to work with the iRest tools Affirming your Inner Resource (Practices 6 & 7), Welcoming Opposites of Feeling & Emotion (#18), and Welcoming Opposites of Thought (#22).
iRest Practice 27: iRest for Sleep from the iRest Program for Healing PTSD: A Proven Effective Approach to Using Yoga Nidra Meditation & Deep Relaxation Techniques to Overcome Trauma. Written by Richard C. Miller, PhD. Recorded by Erin Finck, TCTSY-F, RYT 500, Level 1 iRest Teacher

Transcript

Begin by affirming. That you're now entering into a deep restful sleep. As you affirm this to yourself. Welcome into your body and mind, The felt sense of your inner resource of ease and well-being. Allow your senses to open to the environment and sounds around you. The sensation of air touching your skin. The sensations of your body touching the surface that's supporting you. Welcome your body breathing. The various physical sensations that are present. Letting go into the feeling of being. Being at ease throughout your entire body and mind. Bring your attention to the sensation of your body breathing. Just noting. Without getting involved. Like you're on a raft floating gently on a stream of sensation. Noting your body breathing. The coming and going of each inhalation. And exhalation. Your belly releasing with each exhalation. Feeling yourself relaxing and letting go. With each exhalation. With each exhalation. Noting the belly softening. Releasing. Relaxing. Letting go into the felt sense of ease and well-being. Welcome and nourish the sensation of your inner resource of well-being. Peace and ease. As you continue noting your body breathing. With each breath. Welcome the feeling of well-being into every cell of your body. With each exhalation. Welcome sensation throughout your body. While you feel yourself letting go into deep, Restful sleep. Welcome the sensations of your jaw. Roof of the mill. Bottom of the mouth. Side walls. Give up thinking. And welcome sensation. And the entire jaw. And mouth. Exhale. Sense in your left ear. Right ear. The sensation of both ears at the same time. Exhale. Sensing your cheeks. Nose the flow of sensation inside both nostrils. Exhale. Sensing your left eye. Right eye. The sensation of both eyes at the same time. Give up thinking. Simply feel your way. Exhale. Sensing your forehead. Cool and relaxed. Scalp. Back of the head. Neck. At rest and at ease. Sense your left shoulder. Left upper arm. Elbow 4. Rest. Hand, Fingers. Your entire left arm. Heavy. Relax. At ease Sense your right shoulder. Right upper arm. Elbow. Forearm. Rest. Hand. Fingers. Your entire right arm. Heavy Relax. At ease. Give up thinking. Welcome both arms and hands at the same time. Bringing attention into the upper chest. Upper back. Ned back. Mid chest. Belly. Lower back. The entire torso. Front and back. A sensation. Let go of thinking. Sense and feel your way. With each exhalation. Your entire torso. Heavy and relaxed. Warm and at ease. Sense your pelvis. Left hip left thigh Me. Lower leg. Ankle. And toes. The entire left leg. Heavy. Relax. And at ease. Your entire body. Heavy. Relaxed and at ease. Sense your right hip. Great, Bye. Right knee. Lower leg. Ankle. Foot and toes. The entire right leg. Heavy. Relax. And release. Your entire body. Relax. Heavy. At ease. Sense both legs at the same time. Both legs heavy. Relax At ease. Sense the entire front of the body. Back of the body. Left side of the body. Right side of the body. Sensation inside the body. Sensation on the surface of the body. With each exhalation. Your entire body. Relax. Heavy. At ease Sense your breathing and heartbeat. Slow Study. Regular your entire body. Relaxed. Heavy. At ease. Sense well-being. Peace Relaxation spreading throughout your entire body. With every exhalation. Sensations of warmth. East. Heaviness. And well-being radiating throughout your entire body. Head arms. And hands. Torso. Lengths. And feet. Well-being. Peace and deep relaxation throughout your entire body. Allow your attention to go into all directions at once. Inside. Outside. Everywhere at once. Welcome the feeling of simply being. Relaxed. At ease Simply being. Enjoying restful relaxation. And the ease of being. Your body and mind deeply resting. Just being At ease. Just being. Just be.