Hello,
Beautiful soul.
Welcome to this deep sleep yoga nidra,
Created for you with so much love.
For those nights when sleep is elusive and feels far away.
When your mind is still moving.
Even though your body is so ready to rest and sleep.
My name is Wendy,
And I am honored to be your guide tonight.
Welcome.
And please know this entire practice is infused with energy that is loving.
Deeply healing.
And so very compassionate.
You are safe here.
You are welcome here.
You are held here.
Before we begin,
Let's create your sacred sleep sanctuary,
Your Yoganidranastha.
Reaching for pillows and blankets.
And tucking them in wherever your body asks for support.
Perhaps beneath your knees.
Behind your head.
Along your sides.
Reach for an eye covering if you have one,
An eye pillow.
Or an eye mask.
Or even a small folded cloth,
Anything that helps your eyes feel completely shielded from the world.
Adjust the volume of your headphones or speakers so my voice is soft and close.
Like it's coming from right beside you.
Take your time.
There is no rush.
Nowhere to be.
Nothing to do.
No one is waiting for you.
This is your time.
And when you feel settled in.
I invite you to make one small final adjustment.
Maybe just a tiny shift.
A micro movement.
That allows you to sink even one or two percent deeper into comfort.
Perhaps unclenching your jaw.
Maybe letting your shoulders release away from your ears.
Allowing the backs of your hands to soften and open.
Just that little bit more.
And now gently close your eyes.
Or take a very soft,
Lower gaze.
Feel your body resting on the surface beneath you.
You can feel that surface holding you completely.
You don't need to hold yourself up.
You can release that now.
The Earth is holding you.
Your sacred nest.
Is holding you.
This practice.
Is holding you.
Let's begin with the breath.
Take a deep breath in through your nose.
Hold it gently at the top for just a moment.
And then release it slowly.
All the way out through your mouth.
Letting go.
Again,
Breathing in through the nose.
Failing out.
And then a long,
Slow exhale out through the mouth.
Really seen.
One more time,
Deep breath in.
And a slow exhale out.
Making it longer than the inhale.
Letting everything go with that breath.
With each exhale longer than the inhale.
You are sending a direct signal to your nervous system.
You are gently stimulating the vagus nerve.
One of your body's most powerful pathways.
For deep relaxation.
Switching off the stress response.
Activating the rest response.
At the deepest level.
Telling your body.
That it is safe to let go now.
Allow your breathing to return now.
To its own natural rhythm.
No effort.
No control.
Just watching the breath.
Noticing it.
Is it deep?
Or shallow.
Is it fast?
Or slow.
Just noticing.
No judgment.
Becoming aware of the cool air.
As it enters your nostrils on the inhale.
And the warm air as it releases on the exhale.
Breathing in.
And breathing out.
Rising.
.
.
And falling.
Like the gentle ebb and flow of ocean waves.
The wave rises on the inhale.
The wave falls on the exhale.
With every inhale.
Imagine your entire body filling with a sense of peace.
Calm.
And warmth.
With every exhale.
Feel the tension washing away.
Anxiety dissolving.
Worry washing away.
Releasing with each breath.
Please know.
You cannot do yoga nidra wrong.
If your mind wanders.
That is completely natural.
Simply notice it.
And return your awareness to the sound of my voice.
If you fall asleep.
That is a gift.
Let it happen.
Even in sleep.
Your body and your deeper consciousness continue to receive every word.
Every vibration of healing.
And now let's plant your Sankalpa.
When we plant it in the fertile receptive soil of Yoganidra.
It takes root deep below the surface.
And it grows quietly.
And steadily.
In ways we may not even see right away.
Your intention might be something you're already working with.
Or it could be something simple like,
I release the need to try to sleep.
I allow sleep to find me.
Or I sleep deeply and wake rested.
Or I am safe.
I am held.
I can let go now.
Whatever resonates most deeply for you tonight.
Let it arise now in the quiet.
And now repeat your intention silently three times.
Feeling as if it's already true.
Now simply let it go.
Release it into the care of your deeper intelligence.
It is planted.
Trust it.
Trust yourself.
And now,
Allow your awareness to begin a gentle journey through your body.
You may think of this as a deeply nourishing inner massage.
A wave of warmth moving through you,
Part by part.
All you need to do is follow the sound of my voice.
And simply place your awareness on each part,
As I name it.
No need for effort.
No trying,
No fixing.
Simply noticing each place and moving on.
If you start to drift.
That's beautiful.
Let it happen.
Bringing your awareness now to the crown of your head.
Your forehead.
The space between your brows.
Your third eye center.
Your right eyebrow.
Your left eyebrow.
Both eyebrows together.
Your right eye.
Your left eye.
Both eyes together.
Notice your eyelids.
How heavy and soft they feel.
Feel each tiny eyelash.
The place where.
Your eyelids gently meet.
Behind your right eye.
Behind your left eye.
Feel your eyes now as soft,
Glowing warmth.
Radiant.
And releasing.
Your right ear.
Your left ear.
Feel the gentle folds and curves of your ears.
Your earlobes.
Soft.
And warmth.
Follow the sound of my voice drifting into your ear canals.
Deep into your inner ear.
Receiving.
.
.
And softening.
Your nose.
You're right,
Nastro.
Your left nostril.
Both nostrils together.
Feel the cool air entering on the inhale.
The warm air releasing.
Your nasal passages.
Opening.
.
.
Sophonisbe your lips.
Your upper lip.
Your lower lip.
The place where they gently meet.
Your jaw.
Allowing it to soften and release.
Your tea.
Your gums.
Your tongue resting in your mouth.
The roof of your mouth.
The back of your throat.
Feel your entire face now as one soft,
Glowing whole.
Radiant warmth.
Peaceful stillness.
Bringing your awareness now to your right hand.
Your right thumb.
First finger.
Second finger.
Ring finger.
And little finger.
Feel your entire right hand alive with a soft,
Tingling warmth.
Your right palm.
Your right wrist.
Your right forearm.
Your right elbow.
Your right upper arm.
Your whole right shoulder.
Now your left hand.
Your left thumb.
First finger.
Second finger.
Ring finger.
Little finger your entire left hand.
Why Harry?
And soft.
And releasing.
Your left palm.
Your left wrist.
Your left forearm.
Your left elbow.
Your left upper arm.
Your whole left shoulder.
Feel both arms together now.
Heavy and warm.
Melting into the surface beneath you.
Your upper chest.
Your heart center,
That warm,
Radiant space in the center of your chest.
Feeling your heartbeat.
Slowly.
Steadily.
Peacefully.
Your shoulder blades resting heavy against the earth.
Your upper back.
Release Scene.
Your belly.
Rising gently with each inhale.
Softening with each exhale.
Your solar plexus,
The seat of your inner warmth.
Your navel center.
Your lower belly.
Soft and relaxed.
Your pelvis.
Your hips.
Heavy.
And wide.
Sinking into the earth.
You're right here.
Your right thigh.
Your right knee.
Your right calf.
Your right ankle.
Your right foot.
Your toes.
The sole of your foot.
Your entire right foot.
Heavy and warm.
Completely released.
Your left hip.
Your left thigh.
Your left knee.
Your left calf.
Your left ankle.
Your left foot.
Your toes.
The sole of your foot.
Your entire left foot.
Heavy.
Warm Melting.
Feel both of your feet now.
Both legs.
Your whole lower body dissolving into warmth.
Now becoming aware.
Of the back of your body.
The back of your skull.
The back of your neck.
Your upper back.
Your lower back.
The backs of your legs.
The backs of your heels.
Your whole back body resting against the Earth.
Heavy.
Support it.
Now the front of your body.
Soft.
.
.
And open.
And released toward the sky.
The right side of your body.
Alive with Warmth.
The left side of your body.
Alive with warmth.
And now,
Feel your entire body as one whole,
Complete field of awareness.
You are a body of light.
Resting.
Breathing.
.
.
Releasing There is nothing to do.
Nowhere to go.
You are already exactly where you need to be.
Now I will guide your awareness through pairs of opposite sensations.
Simply experience each one as best you can.
Feel it in your body.
And then let it dissolve as the next arrives.
This is one of Yoga Nidra's most powerful tools for releasing the nervous system from any remaining tension.
Heaviness.
Feel your body becoming incredibly heavy.
So heavy.
Sinking.
.
.
Lightness.
Feel your body becoming weightless.
Floating.
Like a cloud.
Warmth.
Feel a wave of warmth moving through you.
Like sunshine.
So soft.
And golden.
Coolness Feel a cool,
Refreshing breeze moving over your skin.
Chris.
And clean.
A feeling of tension somewhere in your body.
Notice it without judgment.
A feeling of complete release,
Like all the tight places have melted.
Pain.
.
.
Or discomfort.
Ease and peace.
And gentle softness.
Let all sensations go now.
Return to stillness.
Return to peace.
I will now offer you a series of images.
You are a traveler of your inner world tonight.
Let your awareness land on each image for just a moment.
Don't chase them or hold on to them.
Simply let each one arise and drift away like clouds across a night sky.
A vast,
Dark ocean beneath a sky full of stars.
A single candle flame in a dark room.
A path through a forest at dusk.
Soft light filtering through the leaves.
A warm golden field at the end of summer.
Mountains blanketed in snow.
Perfectly still.
Perfectly quiet.
A crescent moon hanging in a deep violet sky.
A white dove resting on a windowsill.
A worn wooden door,
Painted blue.
Standing open.
A glass of cool water.
A rose garden in full bloom after the rain.
A long,
Slow river winding through the countryside.
A firefly in the darkness.
A bowl of still water reflecting the moon.
A child sleeping peacefully in a warm bed.
A hammock swaying gently between two trees.
The sound of crickets on a summer night.
A grandmother's hands folding a quilt.
A silver thread of moonlight crossing the floor.
An open window with white curtains moving in a soft breeze.
Deep,
Dark,
Quiet water.
A burning candle.
A burning candle.
A burning candle.
And now I'm going to count down slowly from 10 to 1.
With each number.
Feel yourself sinking a little deeper.
Drifting a little further from the waking world.
Moving naturally.
Effortlessly.
Into the warm embrace of deep sleep.
Tent feeling your body becoming even heavier now.
Melting into the surface beneath you.
9.
The sounds around you growing soft.
And distance.
8.
.
.
Your breath slowing.
Slow.
.
.
And D.
Slow.
And D.
Seven.
Your mind releasing its grip on the day.
Letting it all go now.
You don't need any of it tonight.
6.
Sinking deeper.
Deeper.
Like a stone resting on the soft bed.
Of the sea.
5.
Halfway down.
Into the most peaceful sleep.
You've ever known.
4 The thinking mind becoming soft.
Quiet.
Still.
3.
Almost there.
Almost.
Your whole body,
Safe.
Lime Hell.
2.
Just one more breath,
Separating you from the deepest rest.
1.
There you are.
Completely at peace.
Completely safe.
Completely released.
Imagine now that you are wrapped in a cocoon of the most radiant golden light.
This light is warm.
It is alive.
It knows you completely.
It is the light of pure rest.
Pure healing.
Pure love.
You are floating within it.
Gently swaying.
Like a leaf on still water.
Like a feather drifting on a warm summer breeze.
There is nothing for you to do here.
Your body already knows how to sleep.
Your body has been sleeping your whole life.
It knows exactly what to do.
All you need to do is allow it.
All you need to do.
Is surrender.
Let the waves of your breath carry you.
Deeper.
And deeper.
And deeper still.
Your nervous system is fully at rest now.
Your brain is moving into the slow,
Healing rhythms.
Of deep sleep.
Yourselves are repairing.
Restoring.
Renewing You are being replenished.
At the deepest.
Possible level.
One last time.
Ever so gently.
Let your intention rise like a whisper.
In the deep.
It is complete.
It is planted.
It is already becoming true.
And now.
I release you to the night.
The ocean waves will carry you from here.
Let them wash over you.
Let them carry you down into the deepest tides of sleep.
There is nothing left to do now.
You are already there.
Rest deeply,
Dear one.
You are safe.
You are allowed.
You are hell.
Sweet dreams.
