Fall Asleep With Yoga Nidra

Drift into natural sleep with this gentle yoga nidra designed to help you reach a deep state of relaxation with ease. Minimal introduction and no closing remarks to help you enter the practice and find sleep at your own pace. Using the time tested techniques of classical yoga nidra, this session will guide you gently into the rest you seek.

This meditation incorporates body scan and visualization.

Gentle calming music provided royalty-free by Liborio Conti fades quietly at end.

Transcript

Let's find some sleep.

Settle in.

Lie in any position that feels supportive and restful to you.

There's nothing to do.

Without trying to change the breath,

Feel where it enters.

Feel how your chest will rise and fall.

Your belly expanding and releasing.

Maybe it's slowing down now.

Allow your muscles to let go.

Offer thanks,

You've made it through the day.

Begin to feel the edges of your skin.

Notice where your body touches cloth,

Touches air,

Touches the support beneath you.

Now,

Imagine these boundaries are beginning to soften.

The edges blur.

The outline of the body becomes less clear.

Soon,

You can no longer tell where you end and space begins.

Allow your energy to expand outward,

Spreading,

Mingling with the energy around you.

The outer edges dissolving and disappearing,

But all the while the center of you remains solid,

Grounded,

Rooted deep into the earth.

Let your attention move slowly back and forth.

The expansion of your edges.

The grounded stillness of your center.

Open,

Rooted,

Spacious.

Giving yourself permission to rest.

You may repeat to yourself,

I am resting peacefully.

I am finding sleep.

As we move awareness through the body,

Imagine a soft touching each space as we go.

Right hand thumb,

2nd finger,

3rd finger,

4th finger,

Little finger,

Palm of the right hand,

Back of the hand,

Wrist,

Right shoulder,

Right side of the waist,

Right hip,

Right thigh,

Sole of the foot,

Top of the foot,

Right big toe,

2nd toe,

3rd toe,

4th toe,

Little toe,

Left hand thumb,

2nd finger,

4th finger,

Palm of the left hand,

Back of the hand,

Wrist,

Upper arm,

Left shoulder,

Left waist,

Left hip,

Left thigh,

Sole of the foot,

Left big toe,

2nd toe,

3rd toe,

4th toe,

Little toe,

Back of the body,

Lower back,

Shoulder blades,

Front of the body,

Right collar bone,

Left collar bone,

Upper belly,

Pelvis,

The entire body at once,

Growing heavier,

Gravity pulling you deeper,

Resting,

Visualize a quiet night under a starry sky,

A small fire,

Steady,

Crackling,

Watching the flames begin to settle,

They grow smaller,

The night becomes quieter,

The fire becomes a gentle glow,

Then glowing embers,

Embers fade,

Deep comforting warmth,

Resting,

Deeply resting,