Yoga Nidra For A Deep & Restful Sleep

In this 30 minute guided Yoga Nidra, I will lead you into a deep and restful sleep. Yoga Nidra is a form of guided meditation taken lying down making it very accessible and you can practise this style of meditation at any time of the day or night. I hope you enjoy!

This Yoga Nidra does not have a closing bell or words to guide you out of the practice.

Transcript

Beginning this yoga nidra practice in a comfortable lying down position,

Either on the earth or on a comfortable surface,

Adjusting your body so that you feel completely supported,

Taking a few moments to arrive in this point of comfort for your body and mind.

Letting go into the surface that your body is resting upon,

Chin slightly below the level of your forehead,

Arms away from your sides,

Or resting on your belly,

Palms turned upwards or downwards.

And during this yoga nidra practice,

Welcome every experience as a messenger that is inviting you to explore particular sensations,

Emotions and thoughts.

Welcoming each messenger that arrives in your guest house of awareness with curiosity and openness.

And bring attention to your senses,

Allowing each perception to come to you.

Senses wide open and receptive to signs.

The touch of air on your skin.

Sensations where your body touches the surfaces that are providing support.

Sensations within and throughout the body that are calling your attention.

Welcoming the vibrant aliveness of your body,

Just as it is.

And recall your intention for today's yoga nidra practice.

Perhaps to take this time to relax and rest,

Or to commence a deep,

Restful and enriching sleep.

Fully welcoming and affirming your intention for today's practice with your entire body and mind.

And noticing where your body makes contact with the earth underneath you.

Feeling the earth rising up to support the entire body.

Allowing the body to let go of any tension it might be holding onto.

And turn your attention to a visualization of a place in nature.

A place from your memory or from your imagination.

A place in nature that nurtures feelings of being secure,

Peaceful and at ease throughout the entire body.

Can you hold this place in your mind?

Each exhale visualizing roots growing deeper into the earth underneath you.

Fully supported by the earth underneath you.

At rest,

At ease.

Can you visualize the sights,

The smells and the sounds around you?

The fragrance of the plants,

The trees,

The earth underneath your feet.

The ripples and flow of air touching your skin,

Enveloping your body.

And perhaps you sense the sound of trickling water,

Cascading water.

Perhaps you sense the sounds of birds in the distance waking the world with their song.

And notice the solidity,

The stability of this place in nature.

The support of the earth underneath you.

Steady,

Stable,

Strong.

Roots growing deeper into the earth with each exhale.

Fully supported by the earth underneath you.

At rest,

At ease.

Knowing that you can return to this inner resource,

This place in nature at any time,

Day or night.

And throughout your practice of yoga nidra.

Whenever you feel the need to feel totally secure and at ease.

And as you notice the earth supporting your body,

The ever-present stability of the ground underneath you.

You sense the body breathing itself,

Letting go of analyzing and thinking.

Just the natural flow of sensation as breath enters and leaves the body.

The nostrils,

Walls of the mouth.

The gentle rise and release of the chest and the abdomen.

Welcoming sensation and the body breathing itself.

And while sensing the abdomen rising and releasing as breath naturally flows in and out.

Begin counting from one to seven.

Like this.

One.

Inhaling,

Abdomen rising and expanding.

One.

Exhaling,

Abdomen releasing and relaxing.

Two.

Inhaling,

Abdomen rising and expanding.

Two.

Exhaling,

Abdomen releasing and relaxing.

Continue counting with your body's own natural breathing rhythm.

Completely absorbed in counting from one to seven as the body breathes itself.

And if you lose count,

Start again at one.

Counting body breathing itself,

Abdomen expanding and relaxing.

Counting as the body breathes itself.

And when it feels right,

Allow the counting to fall away while remaining attentive to flows of sensation and energy throughout the body.

The body is a field of radiant sensation.

Welcoming every experience that is now present.

While interweaving your inner resource of well-being throughout your body.

Each exhale visualizing roots growing deeper into the earth underneath you.

Fully supported by the earth underneath you.

At rest.

At ease.

And staying with the flows of energy and sensation that are present as the body breathes itself.

Not analyzing.

Simply welcoming sensation.

Note how all of these sensations as well as passing thoughts,

Emotions,

Images are constantly changing.

Coming and going.

The entire body as a constantly changing field of radiant sensation.

Now allow my words to be your words as you rotate attention throughout your body.

Sensing your jaw,

Lips,

Teeth,

Gums.

Sensing your mouth,

Floor of the mouth,

Ceiling,

Inner walls left and right.

Sensing your tongue,

The back of the throat,

The entire jaw,

Mouth and throat as sensation.

Give up being involved with thinking instead of welcoming sensations just as they are.

Sensation of the left ear,

Right ear,

Both ears at the same time as sensation.

Left nostril,

Right nostril,

Sensation of both nostrils.

Left eye,

Eyebrow,

Temple,

Cheekbone.

The entire left eye.

Right eye,

Eyebrow,

Temple,

Cheekbone.

The entire right eye.

Both eyes at the same time as sensation.

Without analyzing,

Sensing your way,

Forehead,

Crown of the head,

Back of the head,

Neck,

Sensation along the inner walls of the throat.

Roots growing deeper into the earth with each exhale.

Fully supported by the earth underneath you.

At rest,

At ease.

Sensing your left shoulder,

Your left upper arm,

Your elbow,

Your forearm,

Your wrist,

Palm and fingers.

The entire left arm.

Sensing your right shoulder,

Your right upper arm,

Your elbow,

Your forearm,

Your wrist,

Palm and fingers.

The entire right arm.

Welcoming both arms at the same time.

Sensing your upper chest and back,

Your mid chest and back,

Your belly and lower back,

The ceiling and floor of the pelvis,

The sacrum.

Letting go of thinking.

The entire torso alive,

Breathing itself.

Sensing your left hip,

Your thigh,

Your knee,

Shin and calf,

Your ankle,

Foot and toes.

The entire left leg.

Sensing the right hip,

The thigh,

The knee,

The shin and the calf,

The ankle,

The foot and the toes.

The entire right leg.

Welcoming both legs at the same time as sensation.

Welcoming your experience just as it is.

If it feels helpful,

Welcoming in the felt sense of your inner resource of well-being.

Welcoming feelings of being secure and at ease.

Roots growing deeper into the earth with each exhale.

Fully supported by the earth underneath you.

At rest.

At ease.

Bringing your awareness to the entire jaw,

Mouth and throat.

Give up being involved with thinking.

Instead welcoming sensations just as they are.

Sensation of the left ear,

The right ear.

Both ears at the same time as sensation.

Bringing your awareness to your left nostril,

Your right nostril.

Sensation of both nostrils.

Bringing your awareness to your left eye,

Eyebrow,

Temple,

Cheekbone.

The entire left eye.

Bringing your awareness to your right eye,

Eyebrow,

Temple,

Cheekbone.

The entire right eye.

Both eyes at the same time.

And without analyzing,

Simply sensing your way.

Bringing your awareness to your forehead,

The crine of the head,

The back of the neck.

Sensation along the inner walls of the throat.

Visualizing roots growing deeper into the earth.

Fully supported.

At rest.

At ease.

Bringing your awareness to your left shoulder,

Upper arm,

Elbow,

Forearm.

The entire left hand.

The entire left arm.

Bringing your awareness to your right shoulder,

Upper arm,

Elbow,

Forearm.

The entire right hand.

The entire right arm.

Welcoming both arms at the same time.

Moving your attention to your upper chest and back.

Your mid-chest and back.

Your belly and lower back.

The ceiling and floor of the pelvis.

The sacrum.

Letting go of thinking.

The entire torso alive.

Breathing itself.

Sensing the left hip,

Thigh,

Knee,

Shin and calf.

The ankle,

The foot,

The toes.

The entire left leg.

Sensing the right hip,

Thigh,

Knee,

Shin and calf.

The ankle,

Foot and toes.

The entire right leg.

Welcoming both legs at the same time.

Roots growing deeper into the earth with each exhale.

Fully supported.

At rest.

At ease.

Sensing the entire mouth,

Jaw,

Ears,

Eyes and face.

The entire face.

Sensing the face,

The crown of the head,

The back of the head,

The neck.

The entire head.

Heavy.

Relaxed.

At ease.

Sensing the entire right arm.

The entire left arm.

The entire front of the torso.

The entire back of the torso.

Both arms and torso together.

Heavy.

Relaxed.

At ease.

Sensing the hips and sacrum.

The entire right leg.

The entire left leg.

Both legs,

Hips and sacrum together.

Heavy.

Relaxed.

At ease.

Sensing the front of the body.

The back of the body.

The right side.

The left side.

Sensation deep inside the body.

On the surface.

Welcoming the entire body.

Radiating in all directions.

Inwardly and outwardly.

Heavy.

Relaxed.

At ease.

Welcoming your experience just as it is.

If it feels helpful,

Welcoming the felt sense of your inner resource of well-being.

Welcoming feelings of being secure.

At ease.

Roots growing deeper into the earth with each exhale.

Fully supported by the earth underneath you.

At rest.

At ease.

Heavy.

Relaxed.

At ease.

Reviews

I love the way you speak slowly and with a sleepy voice - I think it helps to induce sleep! It’s so relaxing.

Lovely accent and lovely relaxing tone to her voice. Never made it to the end as I fell asleep.

This is such a beautiful and soothing yoga nidra and your voice is perfect. I love the pacing and accent. But I keep wondering why there is no attribution to Richard Miller and iRest yoga nidra since it is nearly word for word identical to his meditation. Seeing that acknowledgment would help calm my thinking mind and allow me to drop into sensing and being at ease.

Perfect voice and sound levels. Kept it even and mellow. No surprises.

Soft quiet voice keeps my attention like the pied piper to dreamland… 💫

Bien, very nice

Excellent way to end the day & slip into noddyblinkem land. 🙏🏻🌈🦋

I have no idea I fell asleep 😴🤣💓🙏

I love your pacing. Thank you so very, very much for your beautiful nidra meditation Ailsa.

Went straight to sleep