Yoga Nidra Into Sleep
In this practice of yoga nidra we have different stages of the practice, first relaxation and awareness of the body. After stating our sankalpa, we move to pranic flow through the different parts of the body. We are then fully relaxed and turn our attention to the inner space, the energy field and activate the chakras. We are activating the chakras through the symbol of the chakras and using the bij sound of the chakra petals. Thereafter we allow ourselves to become light and move out of the body to go into dreamstate and allow the body to be nourished in deep sleep.
Transcript
Hare Om Tat Sat.
Hare Om Tat Sat.
We are going to practice yoga nidra that leads you into sleep.
Prepare your body by lying down on the floor or in your bed.
Your body is stretched out,
The feet apart,
The arms a little away from the body with the palms of the hands turned upwards and the eyes closed.
Make all the necessary adjustments so that you are as comfortable as possible,
So that there is no physical movement,
Conscious nor unconscious.
Psychic sleep,
The practice of yoga nidra.
You only have to maintain awareness of hearing and feeling.
The whole body,
Feeling of the whole body relaxing.
Yoga nidra is a form of Tantra.
It is not sleeping,
It is not concentration,
It is opening the inner chambers of your mind.
In this practice you step down into the internal dimensions of your consciousness.
The sound of my voice acts as a rope and just as you take a rope and go down to the depths of a cave,
So with the help of sound you will venture in and out of the mind.
Take a deep breath and as you breathe in,
Feel coolness and calmness spreading throughout the body.
As you breathe out,
Feel the cares and worries leave the body,
Flowing out of the body and mind.
You are able to experience a state of tension-free mind.
You are able to feel the harmony between body and mind.
Become aware of the body and feel the body relaxing even more.
Feel the body relaxing,
The legs,
The trunk,
The head,
The arms,
The hands.
Feel your whole body mentally.
Relax yourself mentally.
Relax by breathing normally,
Observing the breath as it moves between the navel and the throat.
Awareness of the natural breath.
Observing the natural flow of your breath and awareness of the breath moving on the inhalation from navel to throat and on the exhalation from throat to navel.
Feel yourself becoming more relaxed.
Continue navel to throat awareness.
During the practice you are not to move the body,
You are not to open the eyes.
You are to deepen your concentration.
You are to deepen your visualization.
You are to deepen the experience which is being imparted.
Become aware of the external environment.
Turn your attention to all the sounds around you.
Your ears are like a microphone picking up all the sounds around you.
Listening to the sounds,
Observing the sounds without analyzing or trying to recognize the origin of the sound.
Move your mind from sound to sound.
Only to hear the sound.
You feel and listen and hear the vibration.
Complete awareness of the external environment by listening to the sounds around you.
Listen to the furthest sound that you can hear.
Now bring your awareness in closer.
Become aware of closer sounds and closer sounds that you can hear in the room.
And now listen to the sound of your own breath.
Come so close to listen to the sound of your own breath.
And with a breath feel the expansion of the whole body as you breathe in.
And as you breathe out you experience the complete relaxation of the body.
Experience the expansion of the body as you breathe in with total relaxation of the body as you breathe out.
Feel the body expanding more and more with inhalation and relaxing more and more with the exhalation.
Observe the sound of your breath.
Experience the sound of breathing and simultaneously experience the expansion of the whole body as you breathe in.
The body expanding like a balloon.
Feel the expansion and complete relaxation as you breathe out.
Now it is time to make your sankalpa.
Sankalpa is a resolve,
A short positive statement,
An intention.
If you already have one and have used one before in a yoga nidra you could use the same one.
I'll give an example.
I awaken to the love that I am or I I know myself beyond my perceptions.
It's a short simple present positive statement.
Allow one to arrive naturally and then repeat it silently to yourself three times with full awareness.
We are going to rotate the consciousness through the different parts of the body and as your consciousness moves through your body it changes into prana,
Into energy.
Do not concentrate on any one part but allow the mind to move freely from part to part.
Visualize each part moving your mind mentally from part to part.
Make no physical movement only move consciousness.
We start with the right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All five fingers together.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpits,
Right side of the chest,
The right side,
The waist,
Hip,
Buttock,
Thigh,
Hamstring,
Knee,
Calf muscle,
Shin,
Ankle,
Heel,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth,
Fifth toe,
All five toes together,
The whole of the right side,
The whole of the right side,
The whole of the right side.
Awareness of the whole right side of the body.
Bring your attention to the left hand.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All five fingers together.
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpits,
Left side of your chest,
The left side,
Left waist,
Hip,
Buttock,
Thigh,
Hamstring,
Knee,
Calf muscle,
Shin,
Ankle,
Heel,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All five toes together,
The whole left side,
The whole left side,
The whole left side.
Awareness of the whole left side of the body.
Now bring your awareness to the back,
The back of your body,
Back of your right leg,
Back of your left leg,
Right buttock,
Left buttock,
Right lower back,
Left lower back,
Right shoulder blade,
Left shoulder blade,
The spinal cord,
The neck,
Back of the head,
Top of the head,
The whole back,
The whole back,
Now we come to the front.
Feel the whole of the front of your body.
We start at the top of your head,
Top of your head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The space between the two eyebrows,
Right eye,
Left eye,
Bridge of the nose,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Tongue,
Upper palate,
Lower palate,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
The centre of the chest,
Upper abdomen,
Lower abdomen,
Navel,
The whole trunk,
The whole trunk,
The whole torso.
Feel the whole of the front of the body in one glimpse.
Visualize the whole frontal part of the body in one glimpse.
The whole of the back of your body,
The whole of the right side,
The whole of the left side.
Visualize the whole body from the top of the head right down to the toes.
Complete awareness of the whole body,
The whole body,
The whole body.
We come to chakra visualization.
Allow your mind to move inside your body into the energy field,
Into the spaciousness inside your body,
Moving your consciousness into the formless,
Spaciousness.
Visualize your spine lying on the floor,
Only the spine,
Observing the spine relaxing on the floor.
At the very bottom of the spine,
See a stem emerging from the inside,
At the top of the stem a flower is forming.
Around the flower are several leaves,
Beautifully green leaves,
Round lotus leaves with drops of dew glistening.
The dew glistening like pearls.
If you shake the leaves,
The pearls fragment into many small beads.
If you shake again,
The small beads come together and form a big pearl.
The lotus flower at Muladhar,
At the base is dark red with four petals.
And now moving up to the sacral chakra,
Svadhisthana.
You see the vermilion lotus with six petals,
The leaves with droplets of dew.
You shake them in the same way,
And all the water disperses into many pearl-like droplets.
Though the lotus is rooted in the bottom of the pond and it rises up through the water,
The petals are never wet.
Therefore the sages and yogis advise us always to be as detached from everything in the whole universe as the lotus leaf is from the water,
Completely non-attached.
The lotus comes from the water and only survives due to the water,
Yet it does not get wet.
The water does not touch it.
We practice in the same way.
We all live in the world.
We do whatever we do daily,
But yet we can be detached from all action.
Move to Manipur,
The navel chakra.
Visualize ten-petaled yellow lotus,
The green round leaves underneath,
Sparkling with pearl-like drops of dew.
Move to behind the heart,
Anahat,
Anahat chakra,
12-petaled blue lotus,
With many leaves underneath,
Covered with many fine drops of dew.
Visualize it.
Moving to Vishuddhi,
Behind the throat,
16-petaled purple lotus,
With many leaves underneath,
Dew drops shining like pearls.
Visualize it.
At Agnya,
Behind the eyebrow center,
The two-petaled grey lotus,
With leaves beneath it,
Covered with dew drops like pearls and the radiant full moon above them.
Above Agnya,
At the top of the head,
Is Bindu.
There you will find the bright full moon.
And if you go further above the full moon,
You see the thousand-petaled bright red lotus of Sahasra.
Thousand petals,
Uncountable.
And the water droplets are gleaming corals all around the bottom.
Of the thousand-petaled lotus Sahasra.
Go back to the moon again,
It is so quiet,
Tranquil,
Peaceful and cool.
Move to Agnya,
Vishuddhi,
Anahat,
Manipur,
Svadhisthana,
And back at the base,
Muladhara.
As the moonlight strikes them,
The drops of water and the leaves shine like hundreds of jewels.
Some look like simple pearls and others like coral,
Depending on your angle of your vision.
Like many moons,
Stars in the sky.
The lotus flowers are only able to be seen due to the light reflected from the brightly shining jewel drops.
Again,
We move back to Muladhara and its four petals.
We are going to sound each chakra's petal sounds.
Visualize the petals awakening and spinning.
We go around each chakra three times.
At Muladhara,
There are four petals.
Vum,
Shum,
Shum,
Sum.
Moving up to Svadhisthana.
Here there are six petals.
Bum,
Bum,
Mum,
Yum,
Rum,
Lum,
Bum,
Bum,
Mum,
Yum,
Rum,
Lum,
Bum,
Bum,
Mum,
Yum,
Rum,
Lum.
Move your awareness to the navel chakra,
Manipur.
Ten petals on Manipur.
Dum,
Dum,
Num,
Thum,
Thum,
Dum,
Dum,
Num,
Bum,
Bum,
Dum,
Dum,
Num,
Thum,
Thum,
Dum,
Dum,
Num,
Bum,
Bum.
Moving up to Anahat.
Twelve petals.
Kham,
Kham,
Gum,
Gum,
Gum,
Chum,
Chum,
Yum,
Yum,
Thrum,
Thum,
Thum.
Kham,
Kham,
Gum,
Gum,
Num,
Chum,
Chum,
Yum,
Yum,
Chum.
Yum,
Thrum,
Thum,
Thum.
Move to Vishuddhi.
The throat chakra has 16 petals.
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham,
Kham Looking into the space of the third eye,
Agnya chakra,
Looking deep into Brumadhya,
Into the vast infinite space of Chidakash,
The dark friendly space behind the closed eyes,
And you see into infinity,
As far as your eyes can see,
Vastness above,
Vastness to your left,
Boundlessness to your right,
Vast expanse below,
Infinite space behind,
Keep looking into the dark space behind your closed eyes.
I'm going to mention a few objects,
Try to develop a vision of them on all levels,
Feeling,
Awareness,
Imagination,
Emotion,
As best you can.
Look deep into the space of Chidakash,
Dark endless space of consciousness,
Burning candle,
Burning candle,
Burning candle,
Endless desert,
Endless desert,
Endless desert,
Egyptian pyramid,
Egyptian pyramid,
Egyptian pyramid,
Torrential rain,
Torrential rain,
Torrential rain,
A landslide,
A landslide,
A landslide,
Snow-capped mountains,
Snow-capped mountains,
Snow-capped mountains,
Greek temple at sunrise,
Greek temple at sunrise,
Greek temple at sunrise,
Birds flying across the sunset,
Birds flying across the sunset,
Red clouds drifting,
Red clouds drifting,
Red clouds drifting,
Stars at night,
Stars at night,
Stars at night,
Bright full moon,
Bright full moon,
Bright full moon shining down upon you,
Bright full moon shining down upon you,
Smiling buddha,
Smiling buddha,
Smiling buddha with a mudra of peace,
Smiling buddha with a mudra of peace,
The wind blowing from the sea,
The wind blowing from the sea,
The waves breaking on a deserted beach,
Waves breaking on a deserted beach,
Waves breaking on a deserted beach,
Waves breaking on a deserted beach,
Waves breaking on a deserted beach,
Eternal ocean,
Eternal ocean,
Eternal ocean,
Visualize,
Imagine yourself in a park early morning,
Early morning,
The sun has not yet risen and you are alone,
It is deserted except for you,
A beautiful park,
Calm and peaceful,
Listen to the birds whistling,
Calling in the new day,
There are beautiful flowers in the garden,
Pink,
Yellow,
Red,
Purple flowers,
Smell their fragrances and see the early morning dew drops on their petals,
You see a natural pond,
Goldfish swimming in and amongst the water lilies,
You notice their graceful movements,
You walk between the trees,
Beautiful trees,
Some wide spreading trees,
Some tall stately trees and there's a clearing between the trees and in the clearing a small temple with an aura of light around it,
You go to the beautiful large doors and step inside,
The walls are ordained with beautiful pictures of saints and masters,
You sit down,
You close your eyes and become still,
A sense of deep peace and harmony envelops you as all the sounds from outside fade into the distance,
Continue your awareness of meditating,
Meditating inside the temple,
Feel peace and harmony pervade,
Your body is light,
Imagine now that you are on the ceiling and you can see your body lying on the floor,
Imagine that you're slowly leaving the room,
You quietly go out,
There is no sense of effort,
Only lightness,
You observe all things,
All phenomena that you see on your journey,
You find yourself floating over the sea,
Over the ocean,
Over the dark blue sea glistening below,
The body floating like a cloud,
Wherever the wind blows your body is also blown,
Whisps of clouds brush past your face,
Your body is lifted by currents of warm air and carried over the land,
Below you,
You can see farmhouses,
Laid out fields of plantations,
Forests,
Mountains,
Winding rivers reflecting the sun,
Your body is totally relaxed,
Your face expressionless,
Only peace and calm,
You pass through a rainbow and you are washed and purified by the subtle colors,
Yellow,
Green,
Blue,
Violet,
Red,
Orange,
Golden yellow,
Feel all the colors penetrating your whole body,
Nourishing your whole body,
Invigorating you at a very deep level,
Your body is at rest,
Your body is at rest.
4.7 (31)
Recent Reviews
Jeffrey
January 1, 2026
Great practice I did enjoy the Chakra's being incorporated. Thank you 😊 🙏