There's an ancient tradition.
That has helped people rest more deeply and recover more thoroughly for thousands of years.
It's called Yoga Nidra.
Sometimes translated as yogic sleep.
Yoga Nidra is a structured relaxation practice.
It requires no stretching,
No poses,
And no physical effort.
Instead,
It uses a systematic progression of awareness to take the brain from an active waking state.
Into a deep resting state.
We'll begin by simply getting comfortable.
And then setting an intention.
A short,
Positive idea or purpose.
Will turn to a body scan.
To encourage physical awareness and the release of tension.
Then,
We'll turn to breath awareness.
Guided visualization.
And I'll finish.
With a series of calming affirmations.
Just to offer a long landing into sleep.
There's no work to be done here.
And you don't need to pay attention to every word I say.
If your mind drifts off,
That's perfectly fine.
Whenever you come back.
You can join back in wherever I'm at.
And whenever you do feel that gentle pull of sleep.
Just let go.
There's no need to listen all the way through.
So now.
Go ahead.
And find the most comfortable position you can.
In bed.
Taking this time and opportunity.
To make any adjustments that come.
Allow you to be even just the tiniest bit more comfortable.
Because you deserve to be as cozy and relaxed as you can be.
Plus,
It's these tiny 1% shifts,
Moment by moment.
That guide us closer.
And closer.
To sleep.
And once you feel completely comfortable and at ease.
Just rest your gaze there.
Out on the wall or the ceiling.
Whatever's out in front of you.
And I know this may seem counterintuitive.
But it's extremely effective.
For helping us relax.
So just allow your eyes to softly fall closed.
As I count down.
Starting at five.
Just feeling that growing weight in your eyelids.
For.
Letting go of the day just passed.
And opening yourself up.
To a night of deep relaxation.
And healing sleep.
3.
Your eyes may begin to flicker and flutter now.
Under that growing weight and tiredness.
But holding on for just one more moment.
As we finally reach one.
And you allow your eyes to fall all the way closed now.
Just enjoying that.
Sensation of complete relaxation.
And the muscles around your eyes.
Taking one nice deep breath in.
And then exhaling.
And letting everything go.
There's nothing you need to do right now.
There's nowhere you need to be.
And no problems you need to solve.
This time.
Is just for you.
To rest.
To recover.
And to sleep.
We all fall asleep in our own way.
And on our own time.
And until sleep arrives for you here tonight.
You can simply try to enjoy.
This time for peace and quiet.
Let's begin.
Our yoga nidra.
And will do so.
By setting a personal intention.
It's known as your.
Sankaba.
Think of it as a simple seed.
Planted into your subconscious mind.
To support your healing.
Your recovery.
And your wholeness.
It can be a saying.
Or a single word.
Here are some suggestions.
That I'll offer.
You might try.
I am resting now.
Peace.
Or healing.
But you can choose whatever feels right for you.
And once you pick.
Your intention.
Just whisper it silently in your mind.
Three times.
Letting it settle.
And rest.
Somewhere deep inside of you.
Will take us slow.
And relaxing journey through the body.
Just welcoming awareness.
As we move through each part.
Simply noticing.
Not trying to change anything.
Bring your attention.
To the crown of your head.
Just noticing any sensations there.
And now.
Moving to your forehead.
Your right eye.
Your left eye.
Your nose.
You're right,
Chi.
And your life too.
Your lips.
Your Chan.
Your job.
And throw.
Just feeling as the air.
Passes by.
And now.
The back of your neck.
Your right shoulder.
And your left shoulder.
The right side of your chest.
The left side of your chest.
Your stardom.
In the very middle of your chest.
Your heart.
Just noticing it beating there.
And your lungs.
Expanding.
And contracting.
Just that tiny bit more slowly.
With each passing breath.
The left side of your ribs.
And the right side of your ribs.
Your right armpit.
Your left armpit.
Your right shoulder blade.
And your left shoulder blade.
Moving to the space.
Between your shoulder blades.
Your middle back.
And your lower back.
Your belly.
And the front of your hips.
The outer sides of your hips.
And the backside of your hips.
The backs of your thighs.
Your inner thighs.
The front side of your thighs.
And the outsides of your thighs.
The fronts of your knees.
Where your kneecaps are.
The outsides of your knees.
The backsides of your knees.
The inner side.
Of your knees.
Moving down now.
In tear caps.
Following along the backside.
And then moving to the front.
Along your shins.
And further down.
To your ankles.
The insides of your ankles.
The backs of your ankles.
The outside.
Of your ankles.
And the front side of your ankles.
Your heels.
Your heels.
And the soles of your feet.
The tops of your feet.
And your toes.
Just feeling your leg.
As a whole.
Relaxing down.
Into the bed.
As we shift.
To the right arm.
The right bicep.
The right tricep.
The right elbow.
The backside of the right elbow.
And the front side of the right elbow.
The inside of the forearm.
And the outside.
Of the right form.
The right wrist.
The palm of the right hand.
The top of the right hand.
The right thumb.
The right pointer finger.
The right middle finger.
The right ring finger.
And the right little finger.
Moving over now.
To the left arm.
The left bicep.
The left tricep.
The left elbow.
The backside.
Of the left elbow.
And the front side of the left elbow.
The inside.
Of the left forearm.
The outside.
Of the left forearm.
The left wrist.
The palm of the left hand.
The top.
Of the left hand.
The left thumb.
Left pointer finger.
Left middle finger.
The left ring finger.
And the left little finger.
Now.
Following your spine.
From the base of your head.
And noticing.
Every articulation.
In the spinal column.
As you move down.
Through your neck.
Into your upper back.
And all the way down.
And down.
To the base of the spine.
And you may even notice that.
Contrasting sensation.
That when you allow yourself to sink deeper and deeper.
Into the bed.
Relaxing more.
And more.
There's a simultaneous sensation.
Of lightness.
Effortlessness.
Sensing now.
Your whole body.
As a final wave of relaxation.
Passes from head to toe.
Inviting you to sing.
Just that bit deeper.
You can bring your awareness.
To your breath.
Sensing it.
As it moves in and out.
A little cooler on the inhale.
And a little warmer.
On the exhale.
Maybe.
You even notice it's.
.
.
Just a tiny bit softer.
Or slower.
Than when we began.
Counting down now.
From 20.
With each breath.
Inhaling.
And exhaling.
At your own easy and effortless pace.
Counting down.
One.
Taiwan.
And if you lose count along the way.
That's perfectly fine.
Just resume.
At the last number you remember.
Allowing your breath to flow naturally.
And ask those numbers.
Get lower and lower.
You can envision yourself.
Growing lighter and lighter.
As though all of the weights and burdens are being lifted away.
Until your body becomes perfectly weightless.
And begins to flow.
Ever so lightly.
Just above the bed.
With each exhale.
You melt.
Further down.
Sinking deeper and deeper.
And with each inhale.
The relaxation.
Lifts you.
Just that bit higher.
Saint King.
On the exhale.
And floating.
On the inhale.
Breath by breath.
Drifting between.
Weightlessness.
And heaviness.
Opening yourself.
Into a feeling of spacious freedom.
A liminal space.
Somewhere.
Between waking.
And the deepest rest.
Where you're completely at ease.
Unchained to the world.
Perfectly still.
And encapsulated.
In a timeless peace.
And endless spaces.
Easy place.
Where you have absolutely nothing to worry about.
And nothing to do.
But simply exist.
I invite you.
To welcome a vision.
And wedge.
You're lying on your back.
On a soft sand dune.
Just beside.
A quiet shoreline.
And the sand beneath you.
Still holds the warmth of the day.
At the air.
Carries the coolness of night.
And here.
Your body is cradled.
And support it.
Exactly as it is.
And up above.
Is the endless night sky.
The stars.
Shimmering.
Like tiny lanterns.
Scattered across.
A midnight canvas.
More of them.
Than you could ever even imagine of counting.
And even more appearing.
The longer you rest your gaze there.
I saw.
Ocean breathe.
Washes over you.
Hearing that.
Saline scent.
Of the sea.
And somewhere.
Of and the distance.
You hear the gentle sound of the waves.
Rolling into shore.
And easing.
Back out again.
And are slow.
And unhurried rhythm.
That seems to match your breath.
And with each wave.
That slips back out to sea.
It carries a little something with it.
Attention.
A lingering thought.
A worry.
About tomorrow.
A story.
That's no longer serving you.
Breath by breath.
Wave by wave.
It's all washed away.
Return.
To the vines.
And endless sea.
Where it no longer needs to be held.
And where it can be transformed.
Into something more freeing.
And more positive.
And as the wave Wash away.
Everything that's not serving you.
You see the moon.
Beginning to rise over the horizon.
Saw.
And glowing.
Like a guardian.
Watching over you.
As he rests.
And as it climbs higher.
And higher.
It's soft.
Silver light.
Begins to spill out.
Across the shoreline.
Across the way.
And across.
Your resting body.
And as it touches your forehead.
Head soothed.
And softens.
All of your muscles.
Flowing down.
Over your cheeks.
And your job.
Melting.
Everything it touches.
Gently.
Down your neck.
And across your shoulders.
Spreading.
Through your arms.
And out.
Into your fingertips.
Softening across your chest.
And you're back.
Into your belly and your hips.
Down.
Through your legs.
And all the way.
To the tips of your toes.
Until your whole body.
Is bae.
In this hour.
Silverlight.
And as it settles deeper.
And deeper.
Into your body.
You feel.
A healing energy.
Arising.
In every muscle.
And every joy.
And all the way down.
Into every cell.
Of your body.
And it's not an energy.
Of excitement.
It's a D.
Restful.
And rejuvenating energy.
The timeless kind then.
Moves the planets.
And the moon.
And the ocean.
And the wind.
Across years.
And centuries.
And millennia.
And it's the touch of this healing in timeless energy.
That reminds you on.
A subconscious level.
That there's nothing you need to hold on to.
That everything can simply.
.
.
Move through you.
And let go.
That there's never anything to fear.
Or run from.
Or force.
Because you.
Or just another expression.
Of this same light.
As the energy.
Settles deeper.
And deeper.
Leading your body.
To feel light.
And shimmery.
Like Stardust.
A timeless constellation.
Breathing.
Softer.
And more easily.
With each passing breath.
The boundary between you.
And the sky above.
Grow.
A little softer.
A little more faint.
Losing track.
Of the physical sensation and the essence of time.
Until you can no longer quite tell.
Where your body ends.
And the night begins.
You.
Are the stillness.
You.
Are the energy.
You are peace.
You.
Are timeless.
You are the stars.
And you.
Are the ocean.
You.
Are the oneness.
And endless.
And quiet peace.
That stretches.
Beyond all thought.
Beyond.
All effort.
And beyond everything.
In the physical world.
You don't need to do anything.
Or be anything.
Because.
.
.
You already are.
Everything.
This endless.
Perfectly calm.
And entirely at rest.
And here.
Unless.
.
.
Infinite.
And peaceful space.
Invite your intention.
Once more.
Softly.
Without any force.
Just letting it rise.
And express itself.
From your subconscious.
Feeling it live inside of you.
You are resting.
Deeply now.
You are safe.
You are supported.
You can surrender now.
Fully.
Your body is healing.
And renewing itself.
Your body.
Is weightless.
And heavy.
At the same time.
The waves.
Are washing.
Everything away.
You are healing.
In the timeless light.
Of the moon.
You.
Are relaxing deeper.
And deeper.
With each breath.
There is absolutely.
.
.
Nothing needed from you.
Right now.
There is nothing.
You need to do.
And no problems.
For you to solve.
And that's such a nice feeling.
You don't.
Have to earn your rest.
You deserve it.
Simply by existing.
This place of peace.
And comfort.
Is always yours.
A safe and serene escape.
Where you can come to heal.
And connect.
With what you truly are.
Here.
All is well.
You can just release.
And let go.
Drifting deeper.
And deeper.
Allowing your body.
To repair.
And restore itself.
Allowing your mind.
Tess.
And knowing.
At everything.
Is working out.
Exactly as it should.
At tomorrow.
Will take care of itself.
And yell away.
Fully rejuvenated.
And restore.
With a new sense.
Of calm energy.
And assured confidence.
But for now.
.
.
Just let go.
Soften.
More.
And more.
And allow yourself.
Together.
To that gentle pull.
Of sleep.
Let go now.
Rest.
Sleep.
You are resting.
Deeply now.
You are safe.
You are supported.
You can surrender now.
Fully.
Your body is healing.
And renewing itself.
Your body.
Is weightless.
And heavy.
At the same time.
The waves.
Are washing.
Everything away.
You are healing.
In the timeless light of the moon.
You.
Are relaxing deeper.
And deeper.
With each breath.
There is absolute.
.
.
Nothing needed from you.
Right now.
There is nothing.
You need to do.
And no problems.
For you to solve.
And that's.
.
.
Such a nice feeling.
You don't.
Have to earn your rest.
You deserve it.
Simply by existing.
This place of peace.
And comfort.
Is always yours.
A safe and serene escape.
Where you can come to heal.
And connect.
With what you truly are.
Here.
All is well.
You can just release.
And let go.
Drifting deeper.
And deeper.
Allowing your body.
To repair.
And restore itself.
Allowing your mind.
To soothe.
And knowing.
At everything.
Is working out.
Exactly as it should.
At tomorrow.
Will take care of itself.
And yell away.
Fully rejuvenated.
And restore.
With a new sense.
Of calm energy.
And assured confidence.
But for now.
.
.
Just let go.
Soften.
More.
And more.
And allow yourself.
To give in to that gentle pull.
Of sleep.
Let go now.
You are resting.
Deeply now.
You are safe.
You are supported.
You can surrender now.
Fully.
Your body is healing.
And renewing itself.
Your body.
Is weightless.
And heavy.
At the same time.
The waves.
Are washing.
Everything away.
You are healing.
In the timeless light of the moon.
You.
Are relaxing deeper.
And deeper.
With each breath.
There is absolute.
.
.
Nothing needed from you.
Right now.
There is nothing.
You need to do.
And no problems.
For you to solve.
And that's.
.
.
Such a nice feeling.
You don't.
Have to earn your rest.
You deserve it.
Simply by existing.
This place of peace.
And comfort.
Is always yours.
A safe and serene escape.
Where you can come to heal.
And connect.
With what you truly are.
Here.
All is well.
You can just release.
And let go.
Drifting deeper.
And deeper.
Allowing your body.
To repair.
And restore itself.
Allowing your mind.
Pursue.
And knowing.
At everything.
Is working out.
Exactly as it should.
A tomorrow.
Will take care of itself.
And yell away.
Fully rejuvenated.
And restore.
With a new sense.
Of calm energy.
And assured confidence.
But for now.
.
.
Just let go.
Saffron.
War.
And more.
And allow yourself.
To give in.
That gentle pull.
Of sleep.
Let go now.
Rest.
