Yoga Nidra For Deep Sleep And Connection

Immerse yourself in a soothing journey of self-connection and tranquility. Let the gentle melody of the kalimba guide you into a state of deep relaxation as you drift effortlessly into peaceful slumber. Picture yourself wandering through a vibrant forest alive with joy and gratitude. Allow this experience to nurture your mind, body, and spirit, preparing you for a night of truly restorative sleep.

Transcript

Hello and welcome to this yoga nidra for a good night's sleep.

Find a comfortable position,

Taking your time,

Noticing if you need any props or extra cushions to become as comfortable as possible.

You may like to lie on your back or if you're pregnant maybe coming on to your side.

If you're on your back now you might notice that the hands would like to come a little further away from the body,

The fingers a little further away from the wrists,

The wrists a little further away from the shoulders,

The shoulders a little further away from the ears as the back of the head softens deeper into whatever is supporting you.

You may notice that the chin would like to come closer towards the chest so you can feel the full length of the back of the neck,

Feeling the whole of the spine now completely relaxing.

Allowing maybe the heels to release a little further away from each other and a little further away from the sit bones and when you're feeling completely at ease and comfortable you may like to take a long exhale out through the mouth just allowing the body to soften even more down towards the floor beneath you.

Almost as if that exhale is sending a message to your body that you're coming into yoga nidra,

A space where there's no need to do anything,

There's no need to be anywhere.

This is a space to completely relax and replenish.

Becoming aware now of the contact between your body and whatever's supporting you and seeing if your body can release even more the parts that contact to the floor or the bed or wherever you are,

Releasing deeper,

Heavier,

Allowing yourself to be supported and then becoming aware of the air on your skin,

The temperature of the air,

Is it cool or warm?

Noticing when the air comes into your nostrils,

Turning into your breath on the inhale,

The fullness of your inhale through the nostrils.

As you follow your breath as far into your body as you can until it becomes a part of you.

Then feeling the exhale,

The warmth of the exhale coming out through the nostrils and out into the space around you until it merges completely with the space around you.

Following your breath now,

In through the nostrils and back out through the nostrils.

How far can you follow your breath in to the inner space and out into the space surrounding you?

Then bringing awareness to your heart space.

You may feel the beating of your heart and know that this is the pure essence of who you are.

Not you in any particular role as maybe sister or daughter or a work role.

This is the true essence of you.

Can you breathe into the essence of you?

Imagining a beautiful golden light in your heart space,

Symbolising the essence of you,

The true you.

We'll now take a journey through the body.

Imagining that every part of the body that I mention,

That the light in your heart space,

This essence of you,

Shines into the parts of your body,

Nourishing your body,

Shining a light there.

Bringing your attention all the way down into your right thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The back of the right hand,

The right palm,

Around and within the right wrist,

The forearm,

Upper arm,

And deep into the space of the right shoulder,

All around the right shoulder,

Feeling now the space from the right shoulder down into the fingertips.

Allowing the awareness now to trace across the collarbones and down into the left thumb,

Left index finger,

Middle finger,

Ring finger,

Little finger,

The palm of the left hand,

Back of the left hand,

Around and within the left wrist,

Forearm,

Upper arm,

Around and within the left shoulder,

And into the shoulder blades,

Into the space between the shoulder blades,

To the back of the neck,

And spreading down now across the whole of the back,

The whole of the back,

Into the buttocks,

And down into the right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The sole of the right foot,

The heel,

The whole of the right foot,

Around and within the right ankle,

The right calf,

The shin,

Around and within the right knee,

Deep into the space of the right thigh,

Into the space of the right hip,

Into the space of the pelvis,

Throughout the whole space of the pelvis,

Down into the left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The left sole of the foot,

All around the left foot,

The left heel,

Around and within the left ankle,

The left calf of the leg,

The shin,

Around and within the left knee,

Deep into the space of the left thigh,

Front of the left thigh,

Back of the left thigh,

Into the space of the left hip,

All around the pelvis,

Into the space of the lower belly,

The whole of the belly,

The waist,

Into the space of the lower back,

Deeper into the space of the muscles that protect the spine,

And into the space of the spine,

Through each and every vertebra,

From the tailbone,

All the way up to the space of the back of the neck,

Back down to the space of the back of the ribcage,

All around the ribcage,

And into the space of the ribcage,

To the organs protected within,

The diaphragm,

And into the space of the chest,

The whole of the chest,

To the space around the heart,

Into the heart space,

Into the space of the throat,

The space of the mouth,

The roof of the mouth,

All around the teeth,

The tongue,

The lips,

The muscles surrounding the lips,

The jaw,

Cheekbones,

Muscles around the eyes,

The space between the eyes,

The forehead,

Temple,

The eyes themselves,

Into the space of the ears,

All the curves of the ears,

The lobes of the ears,

The space behind the ears,

The back of the head,

Front of the head,

The space deep within the head,

The whole of the body,

The whole of the body shining with a brilliant light,

The beautiful essence of who you are,

Resting in this light now,

Feeling at ease,

Feeling at peace,

And feeling the body really,

Really heavy.

It's so heavy that you feel as if the body could create a dent,

Feeling really heavy,

Super duper weighty,

And now feeling the body really light,

As light as a feather.

It's so light that it feels as if you could float,

Really light.

Now can you feel the two at the same time,

Heavy and light?

And how does it feel to feel the two at the same time?

Now letting this sensation go,

Feeling now the body really,

Really cold,

Freezing cold,

Cold to the bone,

Absolutely freezing.

Now feeling the body boiling hot,

Boiling from head to toe.

It's so,

So hot.

The whole body is absolutely boiling.

Now can you feel the two at the same time,

Freezing cold and boiling hot at the same time?

Letting go of this sensation now.

We're now feeling a great sadness,

A great sadness throughout the whole body,

The whole body feeling into sadness.

Allow yourself to be here for a moment.

And then feeling absolute joy,

Pure happiness,

Feeling this joy spreading throughout the whole body,

The whole body,

Full sense of joy.

And can you feel the two at the same time,

Sadness and joy?

Can you be with the two at the same time?

And how does that feel?

Releasing all of these sensations and just allowing yourself to be.

Imagining yourself now in a beautiful forest,

A beautiful forest.

The floor beneath you is covered in a soft moss,

Like a carpet.

You may have nothing on your feet so you can just feel the softness of your feet.

You can feel the softness beneath you as you pad the floor with your feet.

And this carpet of moss leads up a hill.

And the forest surrounding you is a beautiful forest.

And you can feel the light shining down through the branches.

The bark on the tree is slightly silver and the light reflects on the bark.

You feel the light on your face,

The warmth radiating through your body,

Through your whole being.

The light shines through the leaves and there's a gentle breeze and you feel the breeze on your skin.

You feel that the breeze carries loving energy,

A loving energy that touches and flows through and around all beings.

There's birdsong around you,

Reminding you of the life within the trees.

The birdsong feels like it sings of gratitude and happiness.

You tune into the birdsong for a moment.

You feel the presence of life,

Of energy,

In a feeling of oneness.

You start to walk up the hill.

And as you go higher and higher,

You start to walk beyond the trees.

And as you come to the top of the hill,

You look down at the branches.

And the forest continues on and on,

Way beyond the horizon.

You look up and you see the beautiful blue sky.

And there are clouds that are gently moving.

They're gently moving above you and they continue way beyond what you can see.

Those clouds that are above you,

They move and you see again the beautiful blue sky.

There's a knowing that those clouds,

They move and they go beyond your vision into the vast world.

And there's a feeling of connectedness.

A connection within.

And a connection to all beings.

A connection of loving compassion.

A loving compassion to your light within and to the light around you.

You breathe into the energy.

Feeling into your whole being.

Giving yourself a little smile.

As you bring your hand to your heart and you honor your heart.

You honor your being.

And you turn around and walk back down the hill.

Back into the forest.

And back to your home.

Feeling back into the space of your body.

Releasing all effort.

There's nothing left to do.

Allowing yourself to drift effortlessly into the space between wakefulness and sleep.

Trusting your body and mind to guide you into deep,

Restful sleep.

If you are still awake,

Know that this practice has prepared you for deep,

Restorative sleep.

And when you are ready,

Surrender completely to the pull of sleep.

Knowing that you are safe and at peace.