Good evening.
Welcome to this specially curated yoga nidra practice for your sleep comfort.
Note that once the talking portion has completed,
The music will continue uninterrupted.
Before we begin,
Ensure that you've set yourself up to fall asleep with ease and stay asleep throughout the night.
This is a good time to check the temperature of your room.
Is it cruel enough?
Have you closed down blinds or curtains and turned off notifications so you won't be interrupted?
It's time to get cozy in your bed.
And snuggle in.
Until you're feeling cocooned in comfort.
As you're settling in for the night.
You might remind yourself.
That your body knows how to relax.
That your body wants to sync.
Into deep so that it may repair and restore from the day.
This practice can help you slow down and let go.
So that you may fall into a deep.
And peaceful slumber.
If you haven't done so already,
Close down your eyes.
And allow a deep breath.
In through your nose and out through your mouth.
On your next inhale,
Breathe in deeply through your nose.
And begin to tense your feet and curl your toes.
And then on the exhale,
Slowly release the tension you created.
Inhale deeply,
Tensing your calf muscles.
Your knees and your thighs.
When you exhale,
Slowly let it go.
Inhale,
Creating tension in your hips and glutes.
Before you slowly exhale and intentionally release.
Inhale creating tightness in your abdomen and chest.
Before slowly releasing your breath.
While simultaneously softening your torso.
Inhale deeply and make a fist with both hands.
Tighten the length of your arms.
And when you're ready.
Exhale out and release the tension.
One more time.
Inhale deeply.
Scrunch up your face.
Making every tiny muscle tight.
Then on your exhale,
Slowly loosen and release.
Continue to breathe in deeply.
And consciously let go.
Of any residual tension with each exhale.
Let your exhales help your body to ground into the surface beneath you.
Allow each breath.
To bring you one step closer to the deep rest you deserve.
Let your body return to your natural breathing pattern.
Allowing breath to flow in and out.
At its own pace.
As you continue to allow your body to breathe naturally.
Could you allow a moment of gratitude for your day?
Could you think of something?
That happened during the day.
That you're grateful for.
Perhaps someone did something nice for you.
You might give thanks for having clean running water.
Or perhaps you're grateful.
For being able to sing.
Into a comfortable and warm bed.
Whatever it is for you.
Acknowledge it to yourself now.
As you release your gratitude.
Would you place your awareness onto your body?
Feel the weight of your body on the surface beneath you.
On your next exhale.
Could you feel tension releasing even more with each breath?
In your toes and feet.
Your ankles.
Calves.
Needs.
Bye!
Helps.
And glutes.
Your entire lower body letting go.
Moving up your torso.
Up your back.
Soften your shoulders.
Your arms,
Hands,
And all 10 fingers.
Becoming loose and lazy.
Your neck relaxes.
As you unclench your lower jaw.
And allow your tongue to fall softly from the roof of your mouth.
All the little muscles in your face letting go forehead and scalp loosening.
Your entire body,
Finding comfort in stillness.
Sinking deeper down into your mattress.
Your entire body loose.
And lazy.
Allow your awareness to follow my voice.
As you're gently guided on a rotation of consciousness.
If your mind wanders,
Simply notice and return to my voice.
Let my voice.
Be your anchor.
Will begin at the crown of your head.
The crown of your head.
Down to your right ear.
Over to your left ear.
To the third eye or the space in between your eyebrows.
Right eyebrow.
TEMPLE Chic bone.
Right eye and eyelid closed and heavy.
Blah.
Eyebrow.
Temple.
Cheekbone.
Left eye and eyelid.
Closed and heavy.
Ridge of your nose.
Right nostril.
Left.
Nostril.
Upper lip.
Lower lip.
Inside the right cheek.
Inside the left ear.
She.
Upper teeth and gums.
Lower teeth and gums.
Tip of your tongue.
Down to the root of your tongue.
Shin.
Moving awareness now down both sides of your neck.
Down to your throat center.
Right collarbone.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Rest.
Back of your hand.
Right hand thumb from base to tip.
Index finger from base to tip.
Middle finger.
Base to tip.
Ring finger.
Breathe.
To tap.
Little finger.
Round base.
To tip.
To the space in between each finger.
Palm of the hand.
Inside the wrist.
Inside the elbow.
Armpit.
Over to your left.
Collarbone.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Rest.
Back of your hand.
Left hand thumb.
Ground base.
Two tips.
Index finger.
Base.
To tip.
Middle finger,
Base to tip.
Ring finger.
Base to tip.
Little finger,
Base to tip.
To the space in between each finger.
Palm of your hand.
Inside the left wrist.
Inside the album armpit.
To heart centre.
Heart centered.
Both sides of your chest.
Right.
And laugh.
Down to each ribcage.
Right.
And left.
To the space in between your ribs.
Awareness moving down to your navel.
Both sides of your waist.
Right.
And love.
Down to the pubic bone.
Over to your right ear.
Bye.
Ni-Ka.
Shit.
And calm.
Top of your right foot.
Right big toe from base to tip.
Second tone,
Base to tip.
Third toe,
Base,
Two tips.
4th tone base.
To you too.
Little tone bass.
To death.
To the space in between each toe.
Soul of your right foot.
Healed.
Path.
Back of your knees.
Back of your thigh.
Right glute.
Awareness wrapping around.
To the front of your right hip.
Back to pubic bone.
Over to your left hip.
Bye.
Kneecap Shin.
Ankle.
Top of your foot.
Left big toe from base to tip.
Second toe from base to tip.
Third toe from base to tip.
Fourth tone from bass.
To tip.
Little toe.
Base to tip.
To the space in between each toe.
So love your foot.
Heal.
Have.
Back of your knee.
Back of your thigh.
Left glute.
Awareness moving to your lower back middle back.
Upper back.
Right shoulder blade.
Love.
Shoulder blades.
Base of your neck.
Back of your head.
Round of your head.
And now.
Let your awareness fall onto the right side body.
All of your awareness.
On the right side body.
From the crown of your head.
Down the right side of your face.
To the right arm,
Hand,
And fingers.
Right torso.
Down your right leg.
To your right foot and toes.
All of your right side body.
Now let your awareness slowly move over to the left side body.
All of your awareness.
Onto the left side body.
From the crown of your head.
Down the left side of your face.
Down your left arm.
To your hand and all five fingers.
Left torso.
Down your left leg.
To the left foot and toes.
All of your love.
Side.
Body.
Awareness falling onto your entire body now.
Both sides,
Left and right.
Runs.
And back.
Your entire body.
Deep in relaxation.
Remember,
There's nowhere else you need to be.
There's nothing else you need to be doing.
You are in the right place.
You are here now.
Allow your awareness to fall back onto your breath.
You're a brass Breathing.
Your body.
On your next breath.
Introduce a countdown.
From the number 99.
Simply count each breath.
As it naturally comes.
If you lose your count.
Return to 99.
On your next breath.
Silently count.
99.
98.
97 90 seconds continue on your own.
As you drift off to sleep.
Sweet dreams,
Dear one.
