Yoga Nidra - Relaxing Into Sleep

Welcome to this transformative Yoga Nidra practice designed to guide you into a state of deep relaxation and peaceful sleep. In the midst of life's complexities, finding rest can be challenging. This practice serves as a soothing lullaby, gently cradling you into a serene slumber. Prepare your sleep sanctuary, nestle in, and follow my guidance to unwind both body and mind. Let the tranquil journey begin, allowing you to release tension, embrace stillness, and embark on a restful night's sleep. Subscribe for more guided practices to enhance your well-being. Sweet dreams!

Music credits: Healing Bowls by Music of Wisdom

Transcript

My name is Alisa,

And I'm so grateful you're here to practice Yoga Nidra with me.

Ensuring a good night's sleep is crucial for preserving physical health,

Bolstering cognitive function,

And fostering overall well-being.

However,

The natural rhythms of sleep are frequently disrupted by various factors such as work,

Relationships,

Financial worries,

Health issues,

Stress,

And anxiety.

When our bodies are out of sync,

We often struggle to achieve the essential rest needed for optimal functioning.

This Yoga Nidra practice is designed to assist you in restoring equilibrium within the body's rhythms.

So that you can drift off into a peaceful sleep.

Think of it as a soothing lullaby,

Gently guiding you into a peaceful slumber,

Much like a caregiver,

Tenderly tucking you into a warm,

Cozy bed,

Singing until you feel safe,

Secure,

And relaxed,

Effortlessly easing into restful sleep.

Now,

Before we begin this practice,

I invite you to prepare your ideal sleeping conditions for your body to fully release and surrender into the process of drifting off into sleep.

You might surround yourself with pillows to support the head and body,

Dim or turn off the lights,

Introduce a calming scent like lavender to soothe the nerves,

And wear an eye mask to block out light.

Maybe you want to take a moment to relax,

Relax,

Relax,

Relax,

Relax,

Relax.

Maybe even snuggle in with your family pet or grab a favorite stuffed animal.

Find what brings you the utmost comfort.

There's no rush.

Take time to nestle in.

I'll give you a minute to prepare.

Let's begin the process now.

Yoga Nidra is traditionally done in a supine position.

However,

I encourage you to find the perfect position just for you.

I encourage you to find the perfect position just for you.

All that is required of you is to simply follow my voice's guidance and adjust your body as needed to achieve total comfort.

Allow your eyes to soften,

Gently closing the gates to the outer world.

Redirect your gaze inward,

Exploring the darkness beyond the realm of wakeful sight.

Within lies a vast inner world,

A sanctuary of deep inner rest waiting to be discovered.

As you slowly drift inward,

Attune yourself to the rhythmic dance of your breath.

Observe the subtle pause at the peak and valley of each inhalation and exhalation.

There's no need for action.

Just be present with the flow.

Inhale and exhale.

Release the grasp of the thinking mind,

Immersing yourself in the breath's gentle cadence as it unfurls and weaves chattering thoughts,

Creating a soothing cushion that beckons tranquility for both the minded rest and reflective spirit.

With each breath,

Surrender a little more,

Whispering inwardly,

It's time to rest.

Now for a brief moment,

Tune in to the sounds around you,

First outside the room and then drawing them in closer.

Allow the sounds to penetrate the depths of your ears,

Embracing their presence in your auditory awareness.

Listening in and letting the sounds drift away.

Coming back to awareness of the breath now.

With each breath,

Begin to gently descend through the body,

Each part surrendering as if it's being serenaded by a soothing lullaby.

Begin this tranquil journey starting at the crown of the head,

Where any lingering thoughts or tension dissolve like notes in a calming melody.

Feel the peaceful surrender flowing through your face and neck.

Continue this gentle descent through your shoulders,

Arms and hands,

Every muscle unwinding from the shoulder to the tips of the fingers.

Sense the tranquil release extending to your chest and upper back.

Experiencing ease and calm.

Let the soothing surrender flow through your abdomen and lower back,

Inviting a profound sense of relaxation.

As you descend further,

Experience the surrender in the hips,

Thighs and knees.

Feel the soothing release in your lower legs,

Ankles,

Feet and toes.

Every muscle unwinding from the hips to the tips of the toes.

Your body at rest.

Your mind at ease.

Enveloped in the tranquil embrace of surrender.

Your whole body tenderly cradled by the serene melody of a tranquil lullaby.

Letting go.

Drifting deeper into relaxation.

We will now begin the practice of Nadi Shodhana Pranayama,

An alternate nostril breathing technique designed to bring the body into a state of balance and facilitate preparation for sleep.

If you already have this in your practice,

Feel free to use the right hand and fingers to close off the nostrils.

If you are new to this practice,

I encourage you to simply imagine breathing in and out of the alternate nostrils.

Gently guide your awareness to the right nostril.

Without effort,

Breathe in,

Or imagine breathing in to the right nostril.

Bring your awareness to the left nostril and slowly exhale or imagine the air only flowing out of your left nostril.

Inhale,

Or imagine inhaling in the left nostril.

Shift your awareness to the right nostril.

Exhale slowly out the right side.

Inhale through the right.

Exhale out through the left.

Inhale through the left.

Exhale through the right.

Inhale through the right.

Exhale through the left.

Inhale through the left.

Exhale through the right.

Inhale through the right.

Exhale through the left.

Inhale through the left.

Exhale through the right.

Inhale through the right.

Exhale through the left.

Return to your natural state of breath,

Flowing evenly through both nostrils.

Observe the quieting and calming effects of this breathing pattern,

Witnessing the stillness in the body.

Rest here in this state of awareness.

I invite you now to cultivate your sankalpa,

Those precious unspoken words emerging from your heart center,

Guiding you toward your truest self.

If you're unsure of your intention,

Reflect on what truly you desire at this moment.

Don't overthink it and allow it to come naturally as you relax and breathe.

Whatever resonates with you is the perfect intention.

If nothing comes to mind,

I might suggest a one or two-word sankalpa,

Such as deep rest or peaceful sleep.

As you settle on your intention,

State it three times silently with conviction,

Letting it manifest within your consciousness.

And resonate deeply within the core of your being.

Consider it a bedtime story,

Preparing you for a peaceful and restful sleep.

Now take a few deep breaths,

Allowing your sankalpa to gently fade away.

Allow the inner silence between the breaths to come naturally and start inviting an even deeper sense of relaxation into your body.

By breathing deeply and slowly,

Let yourself experience inner relaxation throughout your entire body.

Embrace the stillness with complete awareness,

Inner peace of the body and mind,

Quiet,

Deep relaxation.

With my guidance,

You will now take a sensory journey through the pathways of the physical body.

As you hear the different parts of your body mentioned,

I invite you to let your focus center on each area,

Tenderly acknowledging it and cradling it as if you're gently tucking it in and preparing it for a dreamy,

Peaceful night's rest.

Gently,

Without force,

Bring your awareness to the third eye,

The space between the eyebrows associated with intuition and inner perception.

Settle here for a moment,

Simmering in the silence.

Now bring your awareness to the base of the throat,

Right shoulder,

Elbow,

Wrist,

Thumb,

First finger,

Second finger,

Third finger,

Little finger,

Wrist,

Shoulder.

Deeply relaxed and at ease.

Base of the throat,

Left shoulder,

Elbow,

Wrist,

Thumb,

First finger,

Second finger,

Second finger,

Third finger,

Little finger,

Wrist,

Elbow,

Shoulder.

Deeply relaxed and at ease.

Pit of the throat,

Center of the chest,

Right side of the chest,

Center of the chest,

Left side of the chest,

Deeply relaxed and at ease.

Navel,

Pubic bone,

Right hip,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Knee,

Ankle,

Knee,

Hip,

Pubic bone.

Deeply relaxed and at ease.

Left hip,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Ankle,

Knee,

Hip,

Pubic bone,

Deeply relaxed and at ease.

Navel,

Heart center,

Base of the throat,

Mind's eye center,

Deeply relaxed and at ease.

Navel,

Heart center,

Base of the throat,

Mind's eye center,

Deeply relaxed and at ease.

Navel,

Heart center,

Base of the throat,

Mind's eye center,

Deeply relaxed and at ease.

Navel,

Heart center,

Base of the throat,

Mind's eye center,

Deeply relaxed and at ease.

Navel,

Heart center,

Base of the throat,

Base of the throat,

Deeply relaxed and at ease.

Navel,

Heart center,

Base of the throat,

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Reviews

This medicine put me in such a deep sleep. Thank you. 🙏🏻

Many thanks for this great meditation. I fell into a deep sleep and was woken up by my alarm clock which had not happened for weeks 🙃.

This is so special and beautiful Elisa . So relaxing ! Will definitely e hot it right befbed time or for an afternoon nap 💤