Yoga Nidra For Easing Into Sleep

Surrender into deep rest with this Yoga Nidra practice designed to guide you from wakefulness into natural sleep. Through systematic body awareness and gentle visualisation, this practice helps your nervous system release the day's tension and drift into restorative slumber.

If you are having one of those nights when you need help transitioning from the alertness of day into the peace of night, this session will do just that.

Transcript

Begin by settling into a position that feels safe, Comfortable and effortless. If your aim for this practice is sleep, Lie down on your back, Maybe with a pillow under your knees, Or if you prefer to be on your side, Place a pillow between the knees and one under the head. Allow the spine to feel supported. Let the shoulders soften. Make any final adjustments now. Once the body is still, Gently close the eyes. Feel the surface beneath you. Feel how the body is being held. You are supported. You are safe. Bring awareness to the breath. There is no need to change it. Simply notice the inhale and the exhale. With each exhale, Feel the body soften, As if you are melting downward. If thoughts arise, Allow them to appear without following the story. There is nothing to think about now. Nothing to remember. Nothing to solve. Silently repeat to yourself, It is safe to sleep. We will now move attention through the body. There is no need to visualize or move. Simply feel or sense each area as it is named. Begin with the right side of the body. Bring awareness to the right hand. Right thumb. Index finger. Middle finger. Ring finger. Little finger. The palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. And shoulder. Let the entire right arm feel heavy. Bring awareness to the left hand. Left thumb. Index finger. Middle finger. Ring finger. Little finger. The palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. And shoulder. Let the entire left arm soften. Now bring awareness to the head. The top of the head. Forehead smoothing. The temples soft. Eyes heavy. Cheeks relaxed. Jaw unclenched. Tongue resting. Bring awareness to the throat. The back of the neck. Releasing here. Bring awareness to the chest. And the upper back. Breathing gently. Bring awareness to the belly. Bring awareness to the hips and pelvis. Feeling heavy. Settled. Bring awareness to the right leg. The thigh. Knee. And toes. The right leg relaxes completely. Bring awareness to the left leg. The thigh. Knee. Calf. Ankle. And the toes. The left leg relaxes completely. Feel the entire body resting. Still. And supported. Bring awareness to the space behind the eyes. A soft darkness. A peaceful quiet. Imagine the mind becoming dim. Like lights slowly turning off. Thoughts may come and go. You do not need to follow them. Let them fade into the background. With each breath out, Feel yourself drifting. Deeper. Heavier. If sleep comes, Allow it. Nothing more is required. There is nothing you need to listen for now. The sound of the voice may fade. You can rest. Feel the gentle rhythm of breathing. In. If you are still awake. Simply rest without forcing sleep. Let it arrive naturally. When you are ready. Allow the body and mind to rest. And drift off to sleep. Deeply. Naturally.