Hi,
I'm Vicki.
Thank you for choosing my Insight timer,
Short yoga nidra for sleep.
We're going to go through just a little bit of preparation for our body,
Then a breath exercise and then a visualization before I just allow you to drift off without bringing you back to the present moment.
So let's get started.
You may want to lay on your back or any other position that feels comfortable for you.
Just allowing for your body to feel supported by the surface that you're on.
If you're laying on your back,
You may want to have your knees bent or a cushion underneath your knees just to feel a little bit more comfortable,
Whatever works for you.
Just taking a moment to allow yourself to feel nice and comfortable and warm enough.
Remembering you can change your position at any time if you feel you want to.
So maybe making any adjustments to clothing,
Your position,
Until everything feels just so.
You don't have to do anything at all when we practice our yoga nidra today.
Just maybe listen to my voice or if you want to just allow yourself to take the visualization and the breath suggestions that I give you.
At any point,
If you'd like to just tune out of my voice and let yourself drift,
Then do.
That's absolutely fine.
So maybe you'd like to just take a nice deep breath in and let it out.
So you're breathing everything that's happened today so far out of your body and mind.
It's not necessary to make any movements at all.
We're just going to allow ourselves to come to the body.
And just notice the sense of the body resting down.
Maybe allow for that feeling of your legs to become heavy.
Your torso to become heavy.
And your arms.
Allowing your head to rest down as though someone would gently cradle in it,
Supporting it.
And allow for your bones to just gently rest towards the back of your body effortless.
Back of the body is resting down heavy.
And the front of your body feels light and effortless.
As you inhale and exhale,
Allow in your chest and belly to just move up and down with your breath.
Maybe allow yourself to focus on that sense of inner relaxation in your body.
Maybe it's a warm feeling of relaxation.
Maybe you can visualize a color as your relaxation.
That feeling of inner relaxation in the whole body.
Develop an awareness of the whole of your body from the top of your head to the tips of your toes.
And just allow for that sense of effortlessness,
That sense of ease to come to the whole of your body.
Now taking your awareness from your body to your breath.
And allowing your breath to be effortless,
A natural effortless breath.
Inhaling and exhaling through the nose.
Just rest in your awareness with that breath.
As you allow the breath to happen for you.
As it enters the body and as it leaves the body.
Maybe as the breath enters the body,
You'd like to visualize the breath coming from the crown of the head down to the tips of the toes.
And as you take the exhale,
Moving from the tips of the toes up to the crown of the head.
So if you wish,
Staying with this visualization of your natural,
Smooth,
Effortless breath.
Moving up and down the entirety of your relaxed body.
And knowing that you're inhaling and that you're exhaling.
Inhaling,
A sense of relaxation to the whole of your being.
Exhaling,
Allowing for a sense of softness to come to your body and mind.
Staying with that breath if you wish for a few more moments.
A natural inhale and exhale.
And now just let in your awareness,
Fade from the breath.
And if you wish,
Join me in a visualization.
So bring to your mind's eye a picture of you standing in front of a wooden door.
The door is solid with a shiny doorknob.
Take a moment to look at the color and shape of this shiny doorknob.
Maybe you can see your reflection in it as you look down.
Reach out your hand and place your hand upon it.
Notice its temperature and its texture.
And as you gently grip the doorknob,
Start to slowly turn it and feel the door release from its catch with a click.
As you gently push the door open,
It reveals before you a woodland area.
Take a moment to just look through the doorway at the trees,
The leaves that have fallen on the earth,
And the light.
Start to walk through the doorway into the woodland.
Allow your senses to awaken,
Hearing the crunch of leaves that have just fallen underneath your feet with each step.
As you walk closer to an old,
Large tree,
Reach out your hand and feel the texture of the bark.
Feel in the furrows,
Woody texture below your fingertips.
Take a deep breath and breathe in the autumnal fragrance of leaves that have fallen and started to be taken back by the earth.
The damp smell fills your senses.
Maybe let yourself be still for a moment and look around.
Taking in the colours,
Orange and brown hues,
Soft yellows,
And glimpses of the pale blue sky with beams of white sunlight filtering through the tree leaves.
Are there any sounds here?
Maybe you can hear the song of birds or the rustling of woodward animals amongst the carpet of leaves.
You can feel the sunlight on your face,
But it brings very little heat.
Notice what you're wearing.
Maybe a chunky jumper that feels like a hug.
You feel warm and cosy.
Take a moment to walk amongst the trees,
Notice in any sights,
Sounds and smells as you explore this woodland scene.
And when you're ready,
Turn around and start walking slowly back to the door that led you here.
Again,
Hearing the crunch of leaves beneath your feet.
When you come to the door,
Take a deep breath and notice the smells of the woodland once more before stepping back through the door and gently closing it behind you.
Now relax in all efforts.
Allow your body to become soft,
Your mind to become effortless.
And allow yourself to gently drift wherever you wish.
