This is a yoga and instant practice to help guide you to sleep.
This could be to help you fall asleep at the end of the day or to help you drop into a quick nap.
Feel free to lay in any position that's most comfortable for you.
If you're getting ready to sleep at the end of the night,
It can feel really nice to lay on your left side and place a pillow or folded blanket in between the bent knees.
And if you're just dropping in for a quick nap,
It can feel really nice to lay on the floor on your back with your feet elevated up on a chair or a coffee table.
But lay in whatever way is most comfortable and beneficial for you and take a moment to get settled in this position.
Take time to wiggle around and make sure that whatever position that you're in is one that you can absolutely let go in.
You're not using any muscle tension to keep you propped or supported in any way.
Yoga Nidra is more of a letting go process,
A process of working with your awareness,
Than it is a meditation.
Allow my voice to guide you through this process where you can let go.
In this practice you could fall asleep or you could stay awake the entire time or you could drift off into Yoga Nidra.
But know that whatever happens is beneficial for you.
In this recording you can expect guidance into the Yoga Nidra state followed by a brief period of silence and then some closing words.
Bring the image of a tightly clenched fist to mind and then visualize this clenched fist softening,
Allowing the palm to open.
Do one quick body scan on your own and notice if there are any points of tension similar to this clenched fist and without trying too hard see if you can soften these points.
This could be tension you're holding in the jaw,
The shoulders,
The buttocks.
And after you've released any tension you're aware of just lay there and imagine you're being held like a little baby in the arms of a loving adult.
Take a deep breath in and exhale.
Let your breathing be easy and natural,
No need to force the breath in any way.
Bring your awareness to the top of the head,
Soften the forehead,
Soften the muscles in the face,
Soften the jaw,
Bring your awareness to the whole head.
Now bring your awareness to the neck,
Soften the throat,
Soften the shoulders,
Bring your awareness to the right arm,
Soften the right upper arm,
The elbow,
The right forearm,
Bring your awareness to the right wrist,
Soften the right hand,
The right palm,
Bring your awareness to the right thumb,
The right index finger,
Middle finger,
Ring finger,
And pinky.
Soften all five fingers,
Bring your awareness to the whole right hand,
The whole right arm,
Bring your awareness to the left arm,
Soften the left upper arm,
Elbow,
Soften the left forearm,
Bring your awareness to the left wrist,
Soften the left hand,
The left palm,
Bring your awareness to the left thumb,
The left index finger,
Middle finger,
Ring finger,
And pinky.
Soften all left fingers,
Bring your awareness to the whole left hand,
The whole left arm,
Bring your awareness to the shoulders,
Soften the shoulders,
Bring your awareness to the upper back,
The mid back,
Lower back,
Bring your awareness to your chest,
To your stomach,
Soften your hips,
The groin,
Bring your awareness to your right leg,
Soften the right thigh,
The right knee,
Calf,
And shin,
Bring your awareness to your right ankle and foot,
Soften the top and bottom of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
The right pinky toe,
Soften the whole right foot,
Soften the whole right leg,
Bring your awareness to your left leg,
Soften the left thigh,
The left knee,
Calf,
And shin,
Bring your awareness to your left ankle and foot,
Soften the top and bottom of the left foot,
Soften the left big toe,
Second toe,
Third toe,
Fourth toe,
The left pinky toe,
Soften the whole left foot,
The whole left leg,
Bring your awareness to the entire body,
Let your body be as it is,
Effortless and at rest,
Bring your awareness to your breath,
To the body,
In sleep we experience a state of the ultimate peace that is our true essence,
Bring your awareness to your breath,
To the body,
In sleep we experience a state of the ultimate peace that is our true essence,
Take as much time as you need,
Abiding in your awareness.
