Yoga Nidra For Sleep

Welcome to Yoga Nidra for sleep. Yoga Nidra is a powerful tool, typically, we intend to stay awake during the practice. But in this session, you have full permission to drift away into a deep and restful sleep. So get comfortable and I will see you there!

Transcript

Welcome to Yoga Nidra for sleep.

Yoga Nidra is a powerful tool and most of the time we intend to stay awake for the duration of the practice.

But for this session you have full permission to drift away into a deep and restful sleep.

So go ahead and pause this video now if you need to make any adjustments to your posture or your sleeping area to ensure that you are as comfortable as possible.

Take your time and I will be waiting right here whenever you're ready.

Now that you are comfortable we'll go ahead and begin by just closing the eyes and drawing the attention inward and just notice the current state of the body,

Current state of the mind,

The emotions and just your overall being.

Take a moment now to just let go of your day,

Anything you've been thinking about.

We'll let it go with this next breath.

Take a deep breath in through the nose,

Open the mouth and let it go with a big sigh.

Good again,

Deep breath in through the nose,

Open the mouth and let it go.

And just allow your whole body to relax,

Slowly disengaging from thoughts,

Images or worry and immerse yourself fully in the experience of this moment.

And for this next exercise we will be using the hands and this is optional so if you choose not to participate simply allow attention to flow into the areas that we mentioned.

If you are using your hands go ahead and bring them together in front of the heart and begin to rub them together,

Rubbing until you feel heat building in the palms.

Add a little bit more pressure,

Keep rubbing,

Really feel that heat increasing in the palms.

And now bring the palms to the face,

Fingertips resting softly on the closed eyes and the entire surface of the palms resting on the skin of the face.

Feel the flesh of the face begin to respond to the warmth of the hands,

Softening,

Relaxing.

Let the warmth permeate and release every muscle melting away any tension or expression from the face.

Now begin a gentle massage of the face,

Beginning at the forehead,

Make small circles with the fingertips.

Allow yourself to receive the sensation of this massage as if it were being provided by a loving friend.

Let the fingers work their way to the hairline and down to the temples,

Moving slowly and meticulously.

Now down to the jaw,

Around the ears and maybe even pulling on the outer architecture of the ears,

Following the jawline,

Around the chin,

Massaging around mouth and lips.

Take your time and be fully present.

And now the cheeks and under the eyes,

The bridge of the nose,

Moving to the back of the neck,

Gently squeezing slowly and purposefully.

Now once again place the entire surface of the palms on the face,

Fingertips resting on the eyelids.

Feel the heat and energy from your hands soaking deeply into every muscle of the face and let go of any lingering tension.

Inhale deeply and exhale and let go even more.

Slowly float your arms down to your sides,

Sense a feeling of pervasive ease washing all throughout your body.

Remain present to every sensation.

From this moment on remain as still as possible and if you need to make any adjustments to your posture during the practice,

Do so mindfully and slowly and return to stillness as soon as you are able.

Let your whole body respond to what I say without any commentary or judgment effortlessly and automatically as if my voice was your voice.

And now move from thinking to feeling and from doing to non-doing and just relax.

Now notice how attention floats freely among thoughts,

Sensations and sounds and make no effort to control.

Simply allow attention to move freely throughout the experience of this moment and notice how it may rest on a sensation in the body,

On your breath or it may be pulled towards a thought.

Watch it move spontaneously and effortlessly.

Now bring your attention to the breath,

Resist any attempt to change it.

Just notice how it moves in and out of your body.

Follow its natural flow whether it's fast or slow,

Deep or shallow.

Simply relax and remain the observer.

Notice your torso rising with every inhalation and falling with every exhalation.

If awareness moves to a thought or sound or a sensation,

Gently bring it back to the breath.

Allow yourself to be mesmerized by the movement of breath,

Breathing in,

Breathing out.

With each breath,

Your body relaxes,

Your mind softens.

Let a sense of peace and calm wash all over your body,

Tension leaving the muscles,

Tension leaving the organ,

Everything softening,

Feeling completely relaxed.

From this point forward,

Do absolutely nothing.

Remain relaxed and rest back into the depth of your being.

Let your body rest.

Remain deeply relaxed and allow attention to rest on each body part as it is named.

Be present without any commentary or judgment.

All 10 toes,

Both ankles,

Both knees,

Pelvis,

Belly,

Chest,

Chest,

Chest,

Chest,

Chest,

Chest,

Chest,

Chest,

Chest,

Both arms,

Neck,

Face,

Back,

Back,

Back,

Back,

Back,

Back,

Back,

Back,

Back,

Back.

Back of the head,

Shoulder blades,

Back,

Back of the legs,

Back of the head,

Shoulder blades,

Legs,

Calves,

Heels,

Soles of the feet.

Feel the entire body,

The entire body,

The entire body from the top of the head all the way down the tips of the toes.

Feel every sensation simultaneously and evenly relax.

Now softly guide your attention to meet the experience of the breath,

Specifically the breath as felt in the nostrils.

Sense coolness and warmth,

Movement and stillness or whatever is present.

Devote your attention to the range of sensations derived from the breath moving through the nostril.

With your next inhalation,

Let your attention follow the flow of the breath into the nostrils,

Back into the sinus cavity and down the back of the throat.

Exhale and watch as awareness curls forward into the mouth to experience the roof of the mouth,

The teeth,

The gums and lips.

Feeling all the experiences in the present as a swirling and ever-changing cloud of sensation.

Allow attention now to expand beyond the mouth to include the chin,

The lips,

The cheeks,

The eyes and the entire face and head.

The entire head and face inside and out felt as a radiant swirling galaxy of sensations.

Feeling all of the various sensations present in the head,

Tingling,

Vibrating,

Pulsing,

Relax and feel.

Now notice how the experience of the head is arising in a particular location.

It has a particular shape and a particular size and see how this mini galaxy of sensations exists in a vast and open space of awareness,

A space unbounded and effortlessly present to all that is within it.

Now relax into and as this spaciousness be this space of awareness,

Perfectly open and allowing of all objects and experiences.

Let it go.

Inhale slowly and guide attention to the pit of the throat.

Feel again making no effort to visualize or label.

Simply relax into the experience present at the pit of the throat.

Now allow attention to flow outwards along the collarbones to the shoulders and from the shoulders down the arms to the wrists and fingers.

Watch as attention broadens to include the torso,

The ribs,

The belly and back.

The entire torso,

Shoulders and arms are bathed in an evenly hovering awareness.

Relax and feel.

Now notice how the entire experience of the torso and arms also has boundaries,

A location,

A shape and size and this experience is yet another galaxy of sensations floating in the same vast and boundless field of awareness.

Draw attention to the surrounding spaciousness and once again relax into and as this vast awareness itself be the space in which this is happening.

Let go and be vast.

And with your next exhalation allow attention to flow down to the pelvis feeling all the sensations present.

Inhale and with the exhalation watch as awareness flows down into the thighs and into the knees,

Shins,

Ankles and feet.

Awareness filling the entire lower body connected to every detail,

Feeling every sensation.

Relax and be present.

Now notice how the entire experience of the lower body also is arising in a particular location,

Has a particular shape and a particular size.

Bring your attention to the boundaries of the experience of the lower body and notice how it is happening in the same vast field of awareness.

Bring your attention now to this space of awareness.

Relax into and as this space experience yourself as this ever present spaciousness in which experience arises.

Breathe in and with your next exhalation feel attention moving up from the feet as if a blanket of attention is being slowly drawn up towards the head.

This blanket of attention covers the ankles,

The shins,

The knees,

It covers the thighs and pelvis moving up to cover the belly,

The hands,

Chest,

Arms,

Shoulders,

The neck,

Face and eventually the head.

Breathe and feel the experience of the entirety of the body.

Every sensation in every cell felt simultaneously and equally experiencing the body as a radiant pulsating galaxy of ever changing sensations and movements.

Note once again how this experience,

The experience of the entire body is happening in you in this vast open space of awareness.

The tingling,

The heat,

The heaviness,

The lightness,

Whatever is arising as it arises it's all occurring within a particular location that has a shape in various qualities and it all arises in this vast boundless field of awareness that you are.

Bring attention to the spaciousness around the experience of the body.

Continue to relax in and as the spaciousness.

Now imagine a soothing place,

A place where you feel peaceful,

Calm,

Happy and relaxed.

A place where there are no concerns about the future or past,

A place that makes you feel safe.

It doesn't have to be a real place.

It might be a place that you create for yourself right now.

You may find yourself on a tropical beach listening to the ocean,

Smelling the salt air and feeling the warmth of the sun on your body.

You might find yourself on a mountain ridge line overlooking a beautiful green valley or maybe you're in the cozy embrace of a comfortable sofa inside a cabin in a peaceful forest.

Wherever it is,

Relax and trust in the rightness of this place.

Now allow yourself to be in this place fully.

Feel it.

Look around,

Breathe deeply and take in your surroundings,

The full experience,

The feelings,

The sights,

Sounds and smells of this place.

Now select a comfortable place to sit or lie down.

Choose a place where you can let go fully.

Go to that spot now,

Relax into it and smile.

Now close your eyes and feel what it is like to be in this safe place.

Breathe in the air.

Listen to the sounds of this place.

Let yourself completely enjoy this feeling of safety,

Of peace and allow yourself to deeply rest.

Notice how your entire being is softening with each inhalation feeling more peaceful and with each exhalation feeling more relaxed.

Now notice something in this place that you can bring back with you as a reminder to help you find this calm,

Relaxed state anytime you wish.

It could be a feeling like the sun on your body.

It could be the smell of the mountain air or might be a small keepsake like a shell or a leaf or a heart-shaped stone.

Whatever it is,

Select it,

Notice it,

Remember it and smile.

Know that you can return to the safe and nurturing place anytime you want.

Now let go and allow yourself to drop into the deepest state of relaxation right now.

Calm.

You you you you you as you receive the following intentions allow every cell in your being to remain open relaxed and receptive I am relaxed,

Whole,

And complete as I am I recognize that my true essence can never be harmed or diminished I draw nourishment from the beauty I see all around me I am free and clear of all that has happened in my past I am totally at peace with my life the way it is I am filled with health,

Happiness,

And abundance I am present and grateful to the blessings in my life In each moment of life,

I become progressively more at peace I renounce all effort to control things outside of myself I am the spacious awareness in which my entire life arises I am relaxed here and feel the energy of these intentions I am seeking deeply into every cell of your being As you relax even deeper,

Feel the presence of any teacher,

Guides,

Or mentors you feel connected to Soften into the knowing that they are here with you,

Right here,

Right now Their 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 any time 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 feelings,

In words,

Or in silence.

Be open Notice now that you have uncovered a new and more harmonious way of seeing and being This new perspective will allow you to relate to your thoughts,

Your emotions,

And the world around you in a new and more accepting way Remember that this perspective can be cultivated and expanded and all you need to do is resolve to nurture it It is in this way that you create your experience of life Take a deep breath in and as you exhale,

Feel the benefits of this practice being received by every cell of your body No resistance,

No doubt,

Just a simple openness to receive.

Know that every part of you honors and supports it Know that there is nothing that you need to do to make it happen.

Your job is to simply relax and know that it is all being done effortlessly and automatically Now just let yourself drift away Rest,

Knowing that you will feel all the benefits of this practice when you wake Sweet dream and have a beautiful rest I'll see you next time I'll see you next time I'll see you next time I'll see you next time I'll see you next time I'll see you next time

Reviews

Beautiful, thank you so much. Loved the warm hands on the eyes relaxation 🌺