Namaste and welcome.
My name is Amanda,
And this Yoga Nidra has been specially curated to help your mind and body de-stress from the day and prepare for deep sleep in the same way that infants and children require time to unwind before bed.
And so too do adults.
You might include this practice in your evening ritual,
Enjoying it snug in your bed before drifting off to sleep.
Once the practice ends,
The music will continue for a little while longer on its own.
As you prepare for the practice,
Ensure that you're cozy and comfortable,
That your room is dark and the temperature is cool.
When you're ready,
Close down your eyes and allow a deep breath.
Find stillness and comfort in the darkness behind closed eyes,
And begin to tune out to the sounds in the environment around you,
Allowing your focus to tune in on my voice.
We'll begin with a breathing technique known as box breathing.
This technique consists of an inhale for a count of four,
Hold for a count of four,
Exhale for a count of four,
And hold again for a count of four before inhaling.
This breathing technique is effective at helping to slow down the thinking mind while also promoting a state of calm within the body.
On your next breath,
Inhale for a count of one,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Pause,
Two,
Three,
Four,
Exhale,
Two,
Three,
Hold,
Two,
Three,
Four,
More time,
Inhale,
Two,
Three,
Pause,
Two,
Three,
Four,
Exhale,
Two,
Three,
And hold,
Two,
Three.
You may return to your natural breathing pattern now,
And as you do,
Might you feel each breath in the body.
Feel how each breath flows in through your nose and then releases.
You might even note the feeling of air on your upper lip as breath exhales out your nose.
On your next exhale,
Could you release your lower jaw?
Let your shoulders soften.
Allow your arms and legs to go heavy as your entire body sinks down into the surface beneath you.
We'll now bring in your sankalpa for your deepest intention.
If you'd like,
You can use the phrase,
I am resting peacefully now,
Preparing myself for deep sleep.
I am resting peacefully now,
Preparing myself for deep sleep.
Continue to repeat this silently to yourself.
I am resting peacefully now,
Preparing myself for deep sleep.
You may release your sankalpa and follow my gentle guidance,
Leading you from one body part to the next,
Beginning with the tip of your tongue,
Down to the root of your tongue,
Inside the right cheek,
Inside the left cheek,
Right nostril,
Left nostril,
Bridge of your nose,
Right cheekbone,
Temple,
Closed and open,
Left cheekbone,
Temple,
Closed and heavy,
To the space in between the eyebrows,
To the crown of your head,
All of your scalp,
As you move down to the base of your neck,
Right shoulder blade,
Right shoulder,
Palm of your right hand,
Right hand thumb,
Index finger,
To the space in between each finger,
All of your right hand and arm,
And back to the base of your neck,
Left shoulder blade,
Left shoulder,
Palm of your left hand,
To the space in between each finger,
All of your left hand and arm,
Over to heart center,
Right side of your chest,
Right ribcage,
Right side of your waist,
Right side of your torso,
Left side of your chest,
Left ribcage,
Left side of your waist,
Left side of your torso,
Over to your right hip,
Sole of the right foot,
The space in between each toe,
All of your right foot and over to your left hip,
Sole of your left foot,
To the space in between each toe,
All of your left foot and left leg,
Pubic bone,
Pelvic bowl,
Awareness now on the right glute,
Base of your neck,
Crown of your head,
Awareness on the whole body now,
From the crown of your head to the tips of each toe,
Front and back body,
Feel your entire body held and supported as you remain still and deeply relaxed,
Let your awareness fall onto your breath now,
No need to change your breath in any way,
Just notice,
Sense and feel your body breathing,
Breath moving at its own pace and rhythm,
Breath flowing in and flowing out,
Now could you visualize a cord attached to your tailbone,
This cord can look like anything you desire,
It can be any shape,
Size and color,
Whatever you visualize is just right for you,
Now visualize this cord attached to your tailbone,
And flowing down through the floor,
Going down all the way down to the center of the earth,
Flowing from your tailbone down to the earth's core,
You are grounded and connected to mother earth with this cord,
And now could you visualize all stressors from the day being released through the cord,
Attached to your tailbone,
Flowing down to the center of the earth,
All the stressors from the day flowing down through the cord to mother earth where she will recycle it,
All stressors leaving your body,
You may release the image of the cord,
Knowing that you are still connected to our great mother earth,
Knowing that all you released will be recycled,
As you let go of the image,
Would you silently thank yourself for all that you let go of,
Allow your awareness to fall seamlessly back onto your breath,
Each breath moving to its own rhythm,
On your next inhale,
Could you visualize your breath coming in the tips of your toes,
Moving up the front of your body,
All the way up to the crown of your head,
Then on your exhale,
Visualize your breath flowing down the back body,
From the top of your head and out each toe,
Breath coming in,
Moving up the front body to the crown of your head,
Then releasing down the back body,
Leaving through your toes,
Continue to follow this rhythm of breath,
Flowing in through your toes,
Along the front body,
Moving up to your crown,
Then flowing out down the back body,
Releasing through your toes,
Breath flowing up the front body,
Then flowing down the back body,
You may gently let go of this breathing pattern,
And return to your sankalpa,
Silently repeating to yourself,
I am resting peacefully now,
Repairing myself for deep sleep,
I am resting peacefully now,
Repairing myself for deep sleep,
You can release your sankalpa,
And let yourself fall into deep slumber,
There's nowhere else you need to be,
There's nothing else you need to be doing,
There's nothing else you need to be doing,
This is your time for sleep,
Time for your body to rest and repair,
May you sleep soundly dear one,
And enjoy sweet dreams,
