Welcome to this yoga nidra practice designed to guide you gently into a deep and restful sleep.
Feel free to use pillows or blankets to support your comfort.
Close your eyes and let your body relax completely.
Take a few deep breaths.
Inhaling deeply through your nose and exhaling slowly through your mouth.
Allow yourself to let go of the day.
Begin by bringing your awareness to your breath.
Notice the natural rhythm of your breathing.
With each exhale,
Let go of any tension you may be holding.
Bring awareness to your feet,
The soles of your feet,
And your heels.
Imagine any tension melting away.
Allow yourself to let go of any tension you may be holding.
Slowly move your attention up to your ankles,
Your lower legs,
And your knees.
Relax and release any tightness.
Bring your awareness up to your thighs.
Feel them grow heavy and relaxed.
Bring your attention to your hips.
Allow your hips to sink into the surface beneath you,
Releasing any remaining tension.
Shift your focus to your lower back.
Feel your muscles soften and release.
Moving your awareness to your abdomen,
Feel it rise and fall with each breath.
Bringing your attention to your chest.
Feel your heartbeat and your chest expanding with each breath.
Moving the awareness to your upper back.
Allow your shoulders to drop and release any tightness.
The focus shifts to your arms.
Starting with your upper arms,
Moving down to your elbows,
Forearms,
Wrists,
And hands.
Feel each part growing heavier.
Notice your fingers and let any tension melt away.
Bring awareness to your neck.
Let the muscles soften and relax.
Finally,
Allow yourself to let go of any tension you may be holding.
Finally,
Move your focus to your head.
Feel your jaw unclench,
Your eyes soften,
And your forehead smooth.
Now,
Return your focus to your breath.
Notice the gentle rise and fall of your abdomen.
Each inhale and exhale.
Imagine with each exhale you are sinking deeper and deeper into relaxation.
Let your breath be natural,
Effortless,
And soothing.
Imagine yourself in a peaceful place in nature.
A serene beach,
A quiet forest,
Or a tranquil garden.
Picture this place vividly in your mind.
Feel the soft ground beneath you.
Hear the gentle sounds around you.
And breathe in the fresh air.
Allow the peacefulness of this place to envelop you completely.
Silently repeat to yourself,
I am calm.
I am safe.
I am at peace.
Sinking deeper into your subconscious.
Counting down from 10 to 1.
With each number,
Allow yourself to let go of any tension.
Allow yourself to drift deeper into relaxation,
Closer to sleep.
10 9 8 7 6 5 4 3 2 1 Know that you are safe.
You are calm.
And you are at peace.
