Yoga Nidra For Sleep

Yoga Nidra For Sleep. This Yoga Nidra is enhanced with powerful sleep affirmations woven into the practice. As your body and mind relax, affirmations of safety, rest, renewal, and surrender gently sink into the subconscious, nurturing deep calm and healing from within.
These affirmations help anchor trust in your body’s natural rhythms, guiding you into restorative slumber while planting seeds of serenity and balance that continue to support you as you sleep.

Transcript

Welcome to this yoga nidra for sleep,

This is your time to settle into rest,

A time to soften the day,

To quiet the mind and to let your body drift into the rhythms of sleep.

Getting comfortable in your bed,

Finding the most relaxing and restorative place for you for deep sleep,

Take a moment to see if you could become more comfortable,

Perhaps a small shift,

A softening,

A pillow adjusted,

Allow yourself this simple kindness.

Sleep is essential yet sometimes we can find it very elusive,

Whether from physical tension,

Mental activity or emotional unease,

This yoga nidra offers a gentle pathway back into sleep,

Organically,

Naturally guided by your own awareness.

Now I invite you to bring in a sankalpa,

Your deepest desire or resolve,

We will plant it like a seed in the fertile ground of this practice,

Ask yourself what is my most heartfelt desire right now,

See it as a seed you can plant into your sleep,

Try not to overthink it,

Feel into your body and mind what is your deepest desire,

How would this change your life,

Now state it three times,

My deepest desire is,

Now give gratitude,

Trusting this seed is planted in the universe itself,

Now breathe deeply,

Slowly,

Effortlessly,

Feel your body expanding with each inhalation and contracting with each exhalation,

Let your breaths be like the tides flowing in and out,

Day to day,

Night to night,

Night to day,

Seasons turning,

All cycles flowing,

With every breath out drop a little deeper into your place for rest,

Layer by layer,

Breath by breath,

Sinking deeper into rest,

Now open your senses,

Feeling first into your whole body,

Noticing any sensations in your body,

Taste inside your mouth,

Hear listening with ears,

Smell welcoming the touch of any aroma in the nostrils,

Vision releasing the eyes from seeing,

Opening into the night and inner vision,

Touch,

Feel the air on your skin,

Weight,

Notice the weight of clothes and blankets,

Take a deep grounding breath in and slowly exhale,

Going deeper into the earth,

Letting mother earth hold you tonight,

As we journey slowly through the body,

With each area,

Simply notice sensations,

Allow them to soften,

To rest,

And to dissolve,

Feeling into your inner body,

Fluids flowing throughout,

Organs quiet,

Committed to rest,

Joints becoming spacious,

Lubricated,

Resting,

Bones heavy,

Carried by the breath,

All muscles loosening their grip of the day,

Beneath the skin,

The tissues are resting,

Insulating you in comfort,

Feel the skin and the warmth across it,

Now bring your awareness to your feet and legs,

Fluids flowing through your body,

Cells humming,

Glowing softly like constellations in the night sky,

Now bring your awareness to your feet and legs,

Right foot awareness,

Right big toe,

Left big toe,

Second toe,

Third toe,

Little toe,

Feel the warmth in the tiny bones,

The spaces between them,

Awareness now to the sole of the right foot,

Softening,

Softening,

Heel sinking downwards,

Arch loosening,

The top of the right foot resting,

Right ankle heavy and relaxed,

Now your awareness moves to your left foot,

Left big toe,

Second toe,

Second toe,

Third toe,

Fourth toe,

Little pinky toe,

Sole is soft,

Heel resting into gravity,

The arch loosening,

The top of the foot at ease,

Left ankle heavy and relaxed,

Your awareness moving now to your shins and calves,

Right and left,

Softening together,

The muscles unwinding,

The bones resting with the flesh,

Left knee,

Right knee,

Front and back of knee,

Knee cap,

Joint spacious at ease,

Left knee,

Front and back,

Knee cap soft,

Joint free,

Both knees wide and open,

Moving your awareness to your right thigh,

Heavy,

Supported,

Hamstrings letting go,

Left thigh,

Heavy,

Supported,

Hamstrings letting go,

Feel both legs together now,

Long,

Heavy,

Sinking deeper and deeper into stillness,

Bringing your awareness to the pelvis,

The buttocks is soft,

Resting,

Right hip joint loosening,

Left hip joint loosening,

The pelvic bowl,

Imagine it like a vessel,

Holding the contents of your body with ease,

Let go into gravity here,

Your awareness to your belly,

The belly rising and falling gently with each breath,

Organs inside settling into rhythm,

Resting in their natural intelligence,

The lower back releasing tension,

Muscles melting away from the spine,

Resting from the day,

Middle back broad and spacious,

Upper back spreading,

Shoulder blades at ease across the bed,

Rib cage expanding and contracting with every breath,

Softening,

Each of the 33 vertebra resting in their place,

From sacrum all the way to the base of the skull,

Resting,

Releasing,

Now bring your awareness to your chest,

Feel the space inside the rib cage expanding as you breathe in,

And softening as you breathe out,

The lungs open like great wings,

Rising and falling in gentle rhythm,

The heart beating slow,

Steady,

Sending energy through every vessel within your body,

Feel the warmth,

The pulsing of life within,

Awareness to your collar bones,

Softening,

Shoulder blades sinking downwards,

Broad and at ease,

Now deepen into the centre of your chest,

Into your heart space,

Sense not only the physical heart,

But the energetic heart pulsing through your whole body,

Imagine it glowing with light,

Expanding gently with each beat of the heart,

Radiating peace throughout the body,

Sending the warmth of blood with every beat of your heart,

Feel gratitude,

Calm and openness blooming here,

Rest in this steady rhythm of your heart and breath together,

Arms and hands now,

Bring your attention to your right arm,

Upper arm,

Elbow,

Forearm,

Thumb,

Wrist relaxed,

Palm open,

Back of hand soft,

Right thumb,

Right index finger,

Right middle finger,

Right ring finger,

Right little finger,

All fingertips glowing with awareness,

Space between the fingers,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Open,

Awareness to your left arm,

Left upper arm,

Elbow,

Left wrist relaxed,

Palm open,

Back of hand soft,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Little pinky finger,

Little pinky finger,

All fingertips glowing,

Space between the fingers,

Open,

Both hands are resting like open petals of a flower,

As your awareness moves now to your throat,

The hollow space at the back of your neck,

Notice the air moving in and out effortlessly,

The neck muscles loosening,

The weight of the head supported,

Jaw unclenching,

Lips soft,

Tongue resting gently in the mouth,

Teeth,

Gums,

Cheeks,

All at ease,

Ears are soft,

Earlobes heavy,

Resting,

Resting,

Notice the subtle inner silence behind the ears,

Nose,

Bridge of nose,

Nostrils in your nose,

The tip of the nose,

Nose,

Whole nose relaxing,

Feeling the breath flowing in and out effortlessly,

Your eyes are sinking back heavy,

Eyelids like curtains drawn and shut,

Eyebrows smoothed,

Temples quiet,

Now deepen your awareness of the forehead,

Vast and open,

Like the wide sky,

Behind the forehead,

Sense the mind softening,

Releasing,

Dissolving thoughts,

Awareness to the crown of your head,

Spacious and light,

Imagine a gentle stream of light entering here,

Flowing down through the head,

Through the throat,

Through the whole body,

Let the entire head,

Scalp,

Skull,

Brain rest completely,

Fully supported,

Now bring your awareness into your whole body at once,

One field of sensation,

Heavy yet light,

Solid yet spacious,

Now imagine yourself beneath a vast night sky,

Millions of stars shimmering overhead,

The moon casts a soft silver glow,

Wrapping the world in stillness,

You are lying on the earth,

Safe and held,

The ground beneath you is warm,

Steady,

Alive,

The air brushes your skin,

Cool and kind,

Around you is a cocoon of light,

Shimmering and soft,

With each breath,

The cocoon becomes more gentle,

Inviting you deeper into rest,

Before you,

A path now appears,

The moonlight stretching like a river of silver,

You step into it in your imagination,

The moonlight carries you gently forward,

Each step lighter,

Each breath deeper,

It's as though you are walking into a dream,

At the end of the path,

You see a quiet lake,

Smooth as glass,

It reflects the stars above,

The moons glow,

The endless sky,

You kneel at the edge,

Touching the surface,

Ripples spreading outward,

Carrying away the residue of the day,

All the tension,

All the thoughts,

All the burdens,

The lake absorbs them,

Leaving you free,

Now imagine lying back on the water,

The lake holds you perfectly,

As if you are weightless,

The stars now above mirror glowing stars within your body,

Within the lake,

Each cell luminous,

You are floating,

Timeless,

At peace,

And the lake carries you slowly across its surface,

To one side,

You see tall trees rising like guardians,

Their roots are deep,

Their branches reaching towards the stars,

To the other side,

Mountains rise,

Silent and eternal,

The whole earth watches over you now as you drift,

As you float further,

The water grows softer,

Like a cloud,

You are no longer on the water,

But on the air itself,

Carried by the cloud,

Carried through the sky,

As the moon shines above,

Drawing you towards her embrace,

You float through the night sky,

Lighter,

Dreamlike,

With every breath,

You are carried deeper into the mystery,

Deeper into sleep,

Thoughts all dissolve,

Your stories dissolving and fading away,

You are one now with the rhythm of the cosmos,

Now let go even of these images,

Releasing the lake,

Releasing the stars and the moon,

Releasing the need to listen,

Empty into the silence,

Notice your body now,

Heavy and light at once,

No boundaries,

No edges,

Carried by the breath,

By the night,

By the earth itself,

Sleep comes to you now,

Softly,

Naturally,

Easily,

As natural as breathing,

As gentle as moonlight falling across the earth,

You are safe,

You are held,

You are resting,

You are falling into deep,

Nourishing sleep,

I will now say some affirmations,

And you can let your subconscious mind absorb them all,

I am safe,

I am held,

I am at peace,

My body knows how to rest deeply,

Each breath carries me into calm and healing,

I release the weight of the day completely,

My heart is open,

Steady and serene,

Sleep follows me naturally with ease,

Every cell in my body is restoring and renewing,

I trust the night to nurture and replenish me,

My dreams bring clarity,

Harmony and gentle wisdom,

I surrender fully into deep,

Nourishing sleep,

I am safe,

I am held,

I am at peace,

My body knows how to rest deeply,

Each breath carries you deeper into calm and healing,

As you release the weight of the day completely,

Your heart is open,

Steady and serene,

Sleep now flows through you naturally with ease,

Every cell in your body is being restored and renewed,

You trust the night to nurture and replenish you,

Your dreams bring clarity,

Harmony and gentle wisdom,

You surrender fully into deep,

Nourishing sleep,

I am safe,

I am held,

I am at peace,

My body knows how to rest deeply,

Each breath carries me into calm and healing,

I release the weight of the day completely,

My heart is open,

Steady and serene,

Sleep follows me naturally with ease,

Every cell in my body is restoring and renewing,

I trust the night to nurture and replenish me,

My dreams bring clarity,

Harmony and gentle wisdom,

I surrender fully into deep,

Nourishing sleep,

That's right,

You are safe,

You are held,

You are at peace,

Your body knows how to rest deeply,

Each breath carries you deeper into calm and healing,

As you release the weight of the day completely,

Your heart is open,

Steady and serene,

Sleep now flows through you naturally with ease,

Every cell in your body is being restored and renewed,

You trust the night to nurture and replenish you,

Your dreams bring clarity,

Harmony and gentle wisdom,

You surrender fully into deep,

Nourishing sleep,

I am safe,

I am held,

I am at peace,

My body knows how to rest deeply,

Each breath carries me into calm and healing,

As you release the weight of the day completely,

My heart is open,

Steady and serene,

Sleep follows me naturally with ease,

Every cell in my body is restoring and renewing,

I trust the night to nurture and replenish me,

My dreams bring clarity,

Harmony and gentle wisdom,

I surrender fully into deep,

Nourishing sleep,

That's right,

You are safe,

You are held,

You are at peace,

Your body knows how to rest deeply,

I surrender fully into deep,

Nourishing sleep,

That's right,

You are safe,

You are held,

You are at peace,

Your body knows how to rest deeply,

I surrender fully into deep,

Nourishing sleep,

That's right,

You are safe,

You are held,

You are at peace,

Your body knows how to rest deeply,

I surrender fully into deep,

Nourishing sleep,

That's right,

You are safe,

You are held,

You are at peace,

Your body knows how to rest deeply,

I surrender fully into deep,

Nourishing sleep,

That's right,

You are safe,

You are held,

Your body knows how to rest deeply,

I surrender fully into deep,

Nourishing sleep.