Yoga Nidra For Deep Sleep
Welcome to Yoga Nidra for Deep Sleep. Typically in Yoga Nidra, we aim to stay awake, though, in tonight's session, you have full permission to let the body sink into a deep and restful sleep. Make sure you are supremely comfortable and I will see you there!
Transcript
Welcome to Yoga Nidra for deep sleep.
In tonight's practice,
We will be drifting deep into a state of relaxation.
And typically in Yoga Nidra,
We resolve to remain awake.
But during this practice,
You have full permission to drift off into a deep and nourishing sleep.
We'll begin tonight by making sure you are as comfortable as possible.
And if you need to pause the video to make any adjustments to your area,
Do so now.
And whenever you are ready,
We'll begin by closing the eyes.
If they're not closed already,
Bring your attention inward.
And we'll take a deep breath in through the nose,
Open the mouth,
And let it go with a sigh.
Good.
Again,
Deep breath in through the nose,
Open the mouth,
And let it go.
Let your body relax.
Let the mind be quiet,
Slowly disengaging from thoughts,
Images,
Or worries.
And allow yourself to be fully immersed in the experience of this moment.
Bring your awareness to your breath.
Feel the simple rise and fall of each breath in,
Each breath out.
We're going to take three deep breaths together,
Each time holding the breath at the top of the inhalation before relaxing and releasing into the exhale.
Let's take our first breath in together,
Deep breath in through the nose,
And close off the throat and hold the breath in.
As soon as the body prompts you,
Slowly release the breath.
Exhale,
The body soften and relax.
Good,
Again,
Deep breath in through the nose,
Filling up the lungs fully,
And closing off the throat at the top of the inhalation.
Holding the breath for as long as feels comfortable,
And whenever you're ready,
Relaxing into the exhale.
Release.
Allowing the body to relax even more.
This time,
Deep breath in,
Even deeper this time,
Filling the lungs fully,
Close off the throat,
Hold the breath in.
Maybe holding a little bit longer this time.
Again,
Whenever you feel ready,
Release the breath into the exhale.
Feel a sense of deep relaxation beginning to wash over the body now.
Every muscle relaxing and releasing,
And beginning to feel heavier,
Feeling the body sinking into whatever surface you're laying on from this moment on.
Remain as still as possible,
And if you need to make any adjustments to your posture from this point forward,
Do so mindfully and slowly,
And return to stillness as soon as you are able.
Stay connected to the sound of my voice.
Let your whole body respond to what I say without any commentary or judgment.
Effortlessly and automatically,
As if my voice was your voice.
Now from thinking to feeling,
And from doing to non-doing,
Relax.
Bring your attention to your breath.
Simply watch the flow of each breath in,
Each breath out,
And slowly begin to take a few deeper breaths,
Allowing the inhalations to be a little longer,
And the exhalations a little more complete.
Without any strain or effort,
The breath flows steadily and easily in and out.
As you inhale,
Let the breath fill the lungs fully,
From bottom to top,
Pubic bone all the way up to the collarbones.
As you exhale,
Empty the lungs completely,
From top to bottom,
From collarbones all the way back down to the pubic bone.
Inhale deeply,
Exhale completely.
Feel the expansion with every breath in,
And the relaxation with every breath out.
Slow and steady,
Breathe fully,
Inhale,
Exhale from top to bottom.
With every progressive breath,
Notice a sense of calm and peace beginning to permeate your entire body.
As you inhale,
Receive the gift of energy,
And as you exhale,
Let go of tension,
Holding,
And worry.
Feel the breath heal and rejuvenate your whole body.
Let your whole body breathe in and breathe out.
Now,
Any control over the breath,
And allow it to return to its natural rhythm.
From this point forward,
Do absolutely nothing.
Just back into the depths of your being.
Throughout the body,
When a body part is named,
Simply allow attention to move to that spot and feel what is there.
If it is something or nothing at all,
Remain relaxed,
Free from effort or strain.
Brow center,
Pit of the throat,
Right shoulder,
Right elbow,
Right wrist,
Tip of the right thumb,
Tip of the right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Right wrist,
Right elbow,
Right shoulder,
Pit of the throat,
Left shoulder,
Left elbow,
Left wrist,
Tip of the left thumb,
Tip of the left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Left wrist,
Left elbow,
Left shoulder,
Pit of the throat,
Center of the chest,
Right breast,
Center of the chest,
Left breast,
Center of the chest,
Solar plexus,
Navel point,
Center of the pubic bone,
Right hip,
Right knee,
Right ankle,
Big toe,
Second toe,
Third toe,
Fifth toe,
Right ankle,
Right knee,
Right hip,
Center of the pubic bone,
Left hip,
Left knee,
Left ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left ankle,
Left knee,
Left hip,
Center of the pubic bone,
Navel point,
Solar plexus,
Center of the chest,
Pit of the throat,
Brow center.
Now allow yourself to relax deeply.
Let go completely.
Remain passively present and simply observe whatever arises.
Allow thought,
Images,
Or sounds to float by like clouds in the sky.
You are on the surface of your being.
Relax.
Put on the surface.
Inhale deeply and with your exhalation let go and begin to sink down deeper and deeper.
You begin to go inside to discover the hidden secrets of your body and mind.
With each exhalation you relax more.
As you relax more you sink deeper.
You find yourself standing on the edge of a thick and beautiful forest.
Look into it.
As you walk you find the thick canopy overhead blocking out the sun.
It becomes darker as you walk.
The smell of moss and pine fill your lung and the crispness of the air cools your skin.
You are relaxed and curious about what the forest holds for you.
In the distance you see an old structure.
You're not sure what it is.
Maybe a church or a temple or something else.
But you feel a strong sense of sacredness about the place.
A feeling to your bones.
As you get closer you notice the door is open and a warm yellow light emanates from within.
You walk up the mossy steps,
Push the door open and look inside.
Lanterns are hung on the walls giving off an amber glow.
A majestic wooden table sits at the center of the room.
You are filled with a calm and deep sense of peace and joy.
As you walk toward the wooden table the floors creak under your weight.
You begin to see there is something on the table.
You sense it was placed there just for you.
You get closer and see it is an old skeleton key.
You pick up the key in your hand.
It is heavy and its metal is cool.
Looking across the room you see a door and take the key with you as you walk toward it.
The feeling of sacredness grows.
You feel safe and joyous as if you are being guided here for a purpose.
You get to the door and you notice every detail of it.
The wood,
The finish.
You notice how you feel about opening the door.
Eager or reluctant you put the key in the door and gently push it open.
Stepping into the room on the other side you notice there are many things in the room that interest you.
But there is only one thing that you have come for.
It is something precious.
Something that you have yearned for.
Something that has been misplaced.
And you see that thing in the corner.
You go to it,
Pick it up and feel it.
Feel what it is like to have it once again a part of you.
You feel whole,
Pleased and alive.
As you retrace your steps out of the room,
Out of the building,
Back out through the forest,
You find yourself different.
More energy,
More confidence,
More optimism.
With every step you feel this piece of you that has been restored is more fully again a part of you.
You emerge from the forest into the light of day.
Feel the sun on your skin.
Breathe deeply the clean,
Nourishing air.
You are ready to fully engage with your life.
Express who you are.
And you feel alive and filled with vibrant energy.
Feel it now.
Embody it.
Feel yourself open,
Empty,
Free from all effort and drop into the deepest state of relaxation right now.
As you receive the following intentions,
Allow every cell in your being to remain open,
Relaxed and receptive.
I am relaxed and complete as I am.
I am relaxed,
Whole and complete as I am.
I recognize that my true essence can never be harmed or diminished.
I recognize that my true essence can never be harmed or diminished.
I am the spacious awareness in which my entire life arises.
I am the spacious awareness in which my entire life arises.
I am limitless consciousness,
Free of all boundaries and restrictions.
I am limitless consciousness,
Free of all boundaries and restrictions.
Relax and trust here and now.
Trust that whatever releases,
Shifts and changes that need to happen for your highest good are happening without you needing to do anything about it.
Be spacious,
Calm and at ease.
As you relax even deeper,
Feel the presence of any teachers,
Guides or mentors you feel connected to and soften into the knowing that they are here with you right here,
Right now.
The presence may be experienced as a feeling in the body or a visualization in the mind.
In whatever way it is experienced,
Know that great wisdom and support is here for you now and anytime you choose to draw upon it.
At this time,
If there is any guidance to be received,
Allow yourself to receive it now.
It may come in images,
In feeling,
In words or in silence.
Be open.
Let yourself dissolve into the silent background of experience.
Soften and let go thoughts rising and falling,
Sounds coming and sensations arising and passing.
Relax as the ever still and silent space of awareness in which all is happening drift off into the deepest,
Most nourishing sleep now.
