YOGA NIDRA FOR SLEEP: 
♡ GRATITUDE ♡
Jennie Wadsten

NOTES

You might want to inform your students beforehand about the “images of the day” section. 
For example:  
“In the images section towards the end of the nidra, I’ll invite you to visualize images or impressions from your day, focusing on things you are grateful for. It’s very common that it’s difficult to relax because the mind is busy – and this practice gives the brain a chance to digest impressions in a structured way which can soothe the mind. You can choose to either listen my instructions or just allowing images from your day to come and go as you like.”

INTRO/SETTLING IN

Welcome to this Yoga Nidra for Sleep.
Make sure you’re comfortable – and you can lie however you like.
And while you’re settling in, I’ll go over, just briefly, what we’ll do tonight. 

The Nidra is around 25 minutes long and it’s very gentle – but if anything feels uncomfortable, you always have permission to just open your eyes and move your fingers and that’ll take you out of the Nidra state 
I’ll guide you through the practice and all you have to do is to listen to my suggestions – but if anything that I say doesn´t resonate with you – ignore the words in themselves – and allow yourself to drift… and my voice will be a safe sound in the background, a reminder that you’re cared for.

In this Nidra we’ll prepare the body and mind for a good night’s sleep – by calming the nervous system – but let go of any expectations to fall asleep because that can actually block the experience. Sometimes we fall asleep straight away – and sometimes it takes a bit longer and if tonight is one of those nights when you feel resistance to relax – you’ll still get something out of this practice. There’s no such thing as failure in a Yoga Nidra practice.  When you explore and soften into the resistance, you get to know yourself better – and you also get the chance to explore the liminal space a bit more.
So, flow with the experience, however it feels tonight.

The theme for tonight’s Nidra is Gratitude.
What we focus on grows. And in this nidra we´ll gently train the mind in noticing and appreciating moments of beauty and gratitude, in everyday life.

Sometimes it’s hard to find it. You might feel a bit low or even sad.
But it´s there – it´s always there – it´s just hiding – a bit like a diamond which has become so dirty and dusty it doesn´t shine anymore – and by caring for it – gently polishing it – it´ll slowly start to shine again.

ARRIVAL

Let’s start by arriving in the body.
Where are you holding tension right now?
Pause

…and bring your awareness to your breath.
Each exhalation is an invitation to soften.
Pause

…and if you like: sigh a couple of times, in your own time.
Releasing the tension, a little bit more.
Pause

Now bring your awareness to the lower parts of your lungs.
Feeling the ribs expanding as you inhale
and softening when you exhale
Inhaling creating space
Exhaling softening into that space.
Pause

Inhaling creating space
Exhaling softening into that space.

Pause

BODY SCAN

…and now, we’ll rotate the awareness around the body – focusing on gratitude and self care: by giving yourself a moment to drop down into your body and listen to it – one body part at a time… with self compassion and love. 
When I mention a part of the body – bring your awareness there… allowing it to soften…

Starting with the top of the head.
The forehead. The right eye –  the left eye – the nose – the mouth – the right cheek – the left cheek – the whole face.
The right ear – the left ear – the back of the head – the neck.

The right shoulder –  the right upper arm – the right forearm and the right hand: thumb –  index finger –  middle finger – fourth finger – little finger – the whole right hand –  the whole right arm.

The left shoulder –  the left upper arm – the left forearm and the left hand: thumb – index finger – middle finger –  fourth finger – little finger – the whole left hand – the whole left arm.

The throat – the collarbones – the heart – the belly (The pelvis)

The right hip – the right thigh – the right lower leg and the right foot: big toe –  second toe – third toe – fourth toe –  fifth toe – the whole right foot – the whole right leg.

The left hip – the left thigh – the left lower leg  and the left foot: big toe –  second toe –  third toe –  fourth toe –  fifth toe – the whole left foot – the whole left leg.

The tailbone –  the lower back –  the middle of the back –  the shoulder blades –  the whole back.
The back to the neck – and the top of the head.

The whole right side of the body
The whole left side of the body.

Gratitude for the whole body. 
The whole body filled with a golden light. 
The whole body glowing. 

BREATH

And now, let your awareness rest in your feet.
Feeling the weight of the heels…
…grounded, safe

…and observe which other parts of the body is in contact with the bed.
Supported by the bed.

…and maybe that connection gently changes when you breathe.
Pause

Inhaling a sense of lightness or space.
Exhaling, being held, supported.
Pause

Observing the breath… and the way the body gently moves when you breathe…
Pause

If you like: add a soothing rhythm to your breath:
without forcing it,
count to four when you inhale –
…and to six when you exhale.
or choose another ratio…
Pause

If it feels uncomfortable – don’t push it. You can always go back to just observing the sensations in your body as you breathe. Your body is breathing for you. It cares for you.
Pause

The breath, flowing through you…
Maybe like waves of the ocean
In starlight, a warm summer night.
Inhaling receiving
…and exhaling, washing away what no longer serves you.
Pause

OPPOSITES

IMAGES & FREE FLOW 

(Option: replace this section with the “Images option 2” at the bottom of this page.)

And now to a phase of images or sensations.
We´ll go through images from your day – for the brain to digest information which can soothe a busy mind. You can choose to either listen to my instructions or just allowing images from your day to come and go as you like.

Bring your awareness to something you are grateful for that happened in the evening. If you can´t think of anything – maybe focusing on having a cosy bed to sleep in – safe and protected from the outside world.
Pause

…and then to something in afternoon…
Pause

…and then to something at lunch time…
Pause

…and then to something in the morning…
Pause

…and then let images from any time of your day come… and go…
Longer pause

END

Maybe you’re drifting into sleep… 
Maybe your mind is still active… and that is ok too! Remember that there’s no failure in YN. You’re giving your body and mind – a nurturing rest.
Drop down into the body a little bit more and listen to what your BODY is trying to tell you. Where are you holding tension now?
Pause

With each exhalation – allowing that part of the body to soften even more.
Pause

With each exhalation –  releasing, softening… 
Pause

Drifting. Floating.

This practice of Yoga Nidra is now complete. 

Sleep well… sleep well… sleep well… ♡