Yoga Nidra - Sleep Deeply Now

This Yoga Nidra will help guide you into a deep sleep. The beautiful 528Hz background music will play for an extra 15 minutes after it has ended to support your journey into sweet rest. Yoga Nidra is an effortless meditation that calms your nervous system and slows down your brain waves so you can more easily rest and/or fall asleep.

Transcript

Hello and welcome to the practice of yoga nidra.

My name is Kumari and I will be your guide today taking you into a state of deep rest.

Please take the time now to create the most comfortable little nest for yourself using pillows and blankets and perhaps a covering over the eyes.

In general,

Just making yourself so comfortable that it's really easy to relax back in and fall into a deep state of rest and sleep.

Yoga nidra is a wonderful way to help lull you into a good night's sleep.

In yoga nidra,

You're guided through all the layers of your physical and energetic being in order to calm the nervous system and slow down the brainwaves.

One of the best things about the practice is that it's effortless.

All you need to do is listen to my voice and receive the guidance.

Since this particular yoga nidra practice is geared towards putting you to sleep,

Know that at the end I'll allow the music to play for several more minutes.

Now that you're comfortable,

Could you just scan your body to see if there's any more little micro adjustments you could make?

We'll begin.

Come to sense your body,

Your body resting on your bed.

Feel the covers,

Perhaps any pillows.

Just in general,

Sensing how your body feels here.

Start to come to the awareness of your breath,

The rise and fall of your breath.

Feel the inhale at your nostrils.

Feel the exhale at your nostrils.

Following the rhythm of your inhale and your exhale.

Your breath as a vehicle to guide you even deeper into rest.

Now start to count your breath.

For example,

Inhaling two,

Three,

Exhaling two,

Three,

Four,

Five.

Tune into your own breath pace.

Your numbers might vary.

They might be shorter or longer.

Just following your own breath pace here.

And now with your next exhale,

You can let go of the counting of your breath.

And come to relax into the word stillness.

Bring the word stillness into your mind.

Perhaps repeating it a few times.

What is the essence of the word stillness?

And might you feel this word in your whole body?

Stillness.

Stillness in the body,

The breath,

And the mind.

Your whole being already so receptive to slowing down,

Letting go.

Ready for a good night's sleep.

In Yoga Nidra,

We work with sankalpa.

Sankalpa is kind of like an intention.

And for this practice,

I'd like to offer you to use this intention.

In my stillness,

I allow my entire being to be at peace.

Go ahead and repeat this after me three more times.

In my stillness,

I allow my entire being to be at peace.

In my stillness,

I allow my entire being to be at peace.

In my stillness,

I allow my entire being to be at peace.

Knowing that this message is planted now,

Deep in the subconscious and will manifest.

Next,

We'll move into the rotation of awareness around the body.

This helps you let go on an even deeper level.

All the muscles and tissues in your body responding.

We'll begin today at the center of the chest.

Place your awareness at the center of your chest.

The center of your chest.

Move your attention now to the base of your throat.

To the inside of your mouth.

The tongue.

The roof of your mouth.

The space beneath your tongue.

The inside of your right cheek.

The inside of your left cheek.

The inside of your left ear.

Your gums and teeth.

A sense of the entire inside of your mouth now.

Now move your attention to your lower lip and your upper lip.

A sense of both lips at the same time.

Both lips.

To the tip of your nose.

To your nostrils.

Feel the air moving in and out of your nostrils.

All the way back deep into the sinus cavities.

Now come to the point between the eyebrows.

As if you could see this point from the inside.

Slowly move your attention to your right eye.

Sensing the orb of your eye.

Your eyelid.

The skin beneath the eye.

Even the eyelashes.

The whole right eye.

Now move to be aware of the left eye.

The orb of the left eye held in its socket.

The eyelid.

The skin beneath the eye.

Even the eyelashes.

The whole left eye.

Now bring together both the eyes into your awareness.

Both eyes.

Attention moves now to the right ear.

The right ear receptive and listening.

The fold.

All the tissues that make up your right ear.

Now imagine deep into the ear canal of the right ear.

Deep into the ear canal.

All the way to the center of your brain.

Awareness of your entire brain within your skull.

The brain relaxing.

The brainwaves slowing down.

Now slowly begin to imagine the left ear canal.

Deep in the left ear canal.

The left ear is listening.

Receptive.

Now journeying to the outer areas of the left ear.

Sensing all the tissues that make up the left ear.

Now coming to sense both ears simultaneously.

Hearing my voice and the sounds of this recording with both ears.

And then drawing your attention to the very top of your head.

The very top of your head.

And now the back of your head.

Flowing all the way down to the point between the shoulder blades.

Sensing the right shoulder blade.

The right armpit.

The right shoulder.

The upper arm.

The crease of the right elbow.

The forearm.

Wrist.

Into the palm of the right hand.

Feeling and sensing the palm of the right hand.

Now allow your awareness to move into all of your fingers and your thumb.

Sensing the whole right hand as radiant and filled with energy.

That awareness spreading into the entire right arm.

Sensing and feeling the right hand and arm as one.

And now to the right collarbone.

Move your attention back to the center of your shoulder blades.

And the left shoulder blade.

The left armpit.

The left shoulder.

Upper arm.

Elbow.

Forearm.

Wrist.

And now the palm of the left hand.

Fill your attention into the palm of the left hand.

And let that awareness move into all of your fingers and your thumb.

Sensing the whole left hand as radiant energy.

The whole left hand.

And imagine that energy now spreading up the whole left arm.

The whole left arm and hand as one.

Now an awareness of the left collarbone.

To the center of the chest.

The right half of the chest.

And the left half of the chest.

Now come to sense your entire abdomen.

An awareness radiating in all directions from the navel.

Sensing your whole abdomen here.

Attention moving now to the right hip joint.

Sensing and feeling your right hip.

The right thigh.

The knee.

Lower leg.

Ankle.

Awareness sweeping across the top of the right foot.

Into all five toes.

Coming to sense all five of your toes.

Let that awareness melt into the ball of your foot.

And then the arch.

The heel.

Sensing the whole right foot.

And now the whole right leg.

Over to the left hip joint.

Your left hip.

Thigh.

Knee.

Lower leg.

Ankle.

And the whole top of the left foot.

Into all five toes of the left foot.

A sense of all five toes.

And now could you feel the ball of your left foot in your mind?

The arch.

And the heel.

Feel the whole sole of your left foot.

And now the entire left foot.

And leg.

And slowly moving your attention to the base of your spine.

Sense the right buttock.

And the left.

And now the lower back.

The middle of your back.

Your upper back.

All the way to the crown of your head again.

A sense of your entire head.

Melting down into a sense of your entire body.

Awareness of your whole body.

Your whole body resting deeply.

Awareness of your whole body.

Bring your attention back to your breath.

The movement of your breath.

You as the observer of your natural breath.

Now begin to imagine you could just breathe through the left nostril.

Inhaling and exhaling just through the left nostril.

Now as you imagine just inhaling and exhaling through your left nostril.

At the same time imagine just the left half of your lungs being filled.

And now after your next exhale switch to just imagine your air coming in and out of the right nostril.

Just the right nostril now.

Imagine the right half of your lungs just being filled.

Just the right side.

Letting go with your next exhale.

And now come to imagine inhaling and expanding the left side of your lungs on your inhale.

And with your exhale exhaling out the right nostril.

And emptying the right side of your lung.

Breathing and visualizing.

Inhaling and expanding through the left.

Exhaling and dissolving through the right.

Breathe and visualize like this until you hear my voice again.

Allow this breath visualization to dissolve now.

And come back to sensing your body.

Begin to pour all of your awareness into the right side of your body.

All of your attention on the right half of your body.

Imagining the right half of your body filled with a golden light.

Now add in the left hemisphere of your brain.

The left hemisphere of your brain also filled as golden light.

Awareness of the whole right half of your body and the left hemisphere of your brain filled with golden light.

And now let go of that visualization.

And come to an awareness of the whole left half of your body.

The whole left half of your body now.

Fill the whole left half of your body with this golden light.

Feeling and imagining the whole left half of your body filled with golden light.

And then come to add in the right hemisphere of your brain.

Also filled with golden light.

The left half of your body and the right hemisphere of your brain filled with golden light.

Letting go of this visualization now.

And moving into sensing the top of your head.

Imagine the top of your head warm and filled with this golden light.

And filled with this golden light.

Feel the warmth at the crown of your head.

Now imagine this warmth moving across your face.

And your whole scalp.

Sensing your whole head as warm.

Shimmering as golden light.

And this warmth moves down the neck.

And spreads across the shoulders and the chest.

And the upper back.

Can you imagine this warmth flowing down both arms and into the hands?

And the warmth spreading through your whole torso.

Your whole abdomen.

And the sides of your body.

And sensing and feeling this warmth on the whole back of your body.

To the hips and buttocks.

The waist and the pelvis.

The warmth spreading down each leg into the feet.

The legs and feet filled with this shimmering gold light.

Now could you perceive your body as warm and filled with golden light?

Your whole body as warm light.

As if you could sense this from outside of your body.

The awareness of your whole body deeply bathing.

In this warmth.

Your whole body shimmering.

Deeply resting as pure awareness.

Deeply resting as pure awareness.

Basking.

Deep,

Deep peace.

One with your true radiance.

Your whole being drifting into the deepest state of rest.

Your whole being filled with the ultimate peace.

Resting.

Floating.

As your true nature.

Sleeping.

Sleeping so deeply.

Reviews

Thank you so much I was struggling last night in the middle of the night and this meditation saved me!

Wonderful! I slept SO well last night following this. Thank you.

I didn't hear a lot of it because i slept! It was therfore, excellent!!

Especially like the alternate nostril breathing 🙏🏽💕

Yoga Nidra is such a powerful grounding and calming practice.

I played this last night and then again this morning at 4. It helped bring me to another space where I could feel some calmness. I keep searching for ways to rest since the passing of Denny, my lover, my friend, my high school sweetheart, my husband.

People use the term grieving, or grief, as if it’s something all the same, wrapped up in a ball with every loss experienced. This is not that. This is deeper and endless in its sadness and miss. My whole body aches, my body and my spirit. So your meditation helped to calm some of that, not the miss but the forever sorrow. Thank you.

I like that you concentrated on the mouth. So many suffer from TMJ and your focus on the head and jaw brought relief to that clenching.

Your attention to nerves in the body and resting the brain… really exceptional.

PEACE
🍃🌸🍃

Love it. Put me to sleep. Thank you for not using music!

Soothing practice. Helped me fall asleep easily and deeply. I didn’t hear the end! Thank you and Blessings. 💕🦋