When Your Mind Is Busy at Bedtime | 10 Min Guided Yoga Nidra

Hey, I'm Philly. Today, we'll do a 10-minute practice for deep sleep. It helps calm your nervous system, giving you the power to manage your moods and emotions, and settle into sleep whenever you need. We'll focus on different senses to shift how your body feels and help slow your heart rate.

This helps us step away from overthinking and anxiety about the present or future. Come fully into your body and the present moment. Feel a deep sense of relaxation. First, find a comfortable spot. Lie down or sit. Unless I give specific instructions, breathe normally throughout this practice.

We'll also take some deep breaths. Breathe in through your nose if you can. If your nose is blocked, use your mouth. Now, take a deep breath. Exhale fully through your mouth.

Once more. Breathe in deeply through your nose or mouth. Exhale fully. Purse your lips as if blowing through a thin straw.

Repeat twice more. These long exhales help slow your heart rate and calm your nervous system.

Now, return to your normal breathing rhythm. In your mind, imagine standing beside yourself, looking down at your body. Imagine holding a spotlight and shining it on your feet.

Focus on whatever your feet are touching. It might be socks, slippers, shoes, or the air. Focus on the soles of your feet. Feel the sensations. You might notice some tingling.

Just keep your attention on your soles.

Imagine the spotlight widening to include the tops of your feet, your ankles, and your calves. The spotlight widens again, now covering your thighs, the backs of your legs, and your waist.

Your entire lower body is now bathed in the light.

Through your mouth or nose, breathe in deeply. Then, as if blowing through a thin straw, exhale fully. Empty your lungs. Take two more deep breaths. With each exhale, imagine your lower body

sinking a little deeper into the surface beneath you.

Now, move the spotlight to your belly. Focus on the sensations in your belly. As you breathe in, your belly gently rises. As you breathe out, it sinks back down. Now, let the spotlight spread to your upper belly,

your chest, your neck, and your arms.

Keep breathing normally. Now, focus on the sensations in your back. You might feel clothing against your skin, a chair, or a sofa. Just notice the sensations. Feel whatever your back is touching.

Breathe in deeply through your mouth or nose. As you exhale, imagine your back and upper body sinking a little deeper into the surface beneath you. Now, return to your normal breathing rhythm.

Let's move the spotlight to your face, the top of your head, and the back of your head. Keep breathing normally. Focus on relaxing your facial muscles.

See if you can lengthen your exhale. Now, move the spotlight down to cover your neck, chest, belly, waist, legs, and all the way to your feet.

Imagine looking at your body, completely bathed in the light. Dim the spotlight a little. Breathe in deeply through your mouth or nose. Exhale fully, as if through a thin straw.

As you exhale, imagine your whole body sinking into the surface beneath you.

Keep breathing normally. Gently wiggle your toes. You can influence your nervous system. You can guide your awareness and actions. Now, gently move your ankles and bend your knees. Sway your upper body from side to side. Gently nod your head.

Circle your wrists. Lift your arms a little, then lower them. Slowly open your eyes. You'll notice that your nervous system is usually processing a lot of information. Most of it is visual information. Sight is also the sense we switch off in this practice.

By focusing on your awareness, you can control the sensations you feel. By focusing on specific parts of your body, you can choose which sensations to tune into. That's the power of the brain. It can control your perception and actions, bringing you into a state of high alert, or, with guidance like today's,

helping you find deep relaxation. If you enjoyed this, please share it with others. We offer free breathwork classes every Saturday. Class details are posted in our LINE group. I'll put the link to join below. See you next time. Bye!