Drift Off To Deep Sleep With Yoga Nidra

This is a relaxing Yoga Nidra guided meditation, focusing on supporting you drifting off into a deep and natural sleep. Yoga Nidra is a state in which the body is completely relaxed, and you become increasingly aware of the inner world, before falling asleep.

Transcript

Hello and welcome to this yoga nidra practice.

Make yourself comfortable.

Lie on your back.

Maybe with something soft to lay your head on.

And maybe something just under your knees to keep them slightly bent and supported.

Ensuring right now that you are lay as comfortably as you can be.

And if you could move or just gently wiggle from side to side.

Do whatever it is that you can right now to maybe make yourself 5 or even 10% more comfortable.

Ensure that you are comfortable in the position that you are in.

As you will be there throughout the duration of our practice.

Make sure that you are warm and comfortable.

It's best to remain still during this yoga nidra practice.

This will allow for both your body and your mind to have an opportunity to fully relax.

To simply do whatever it is that you need to do right now to become fully comfortable.

And then when you are ready simply allow your eyes to close.

The practice of yoga nidra is a powerful one.

Sometimes referred to as yogic sleep.

And I will simply guide you through to that beautiful state.

Somewhere between consciousness,

Being awake and being asleep.

When you try and remain awake to listen to the sound of my voice throughout your practice.

You will be asked at different points in time to move your awareness.

To change your point of focus through various parts of your body.

To explore various emotions and to enjoy the imagery that you create.

Keep your focus soft and try not to concentrate too hard or too intensively at any point in time.

Ensuring that you keep relaxation as the theme for what it is that you are focusing on and trying to achieve.

During this meditation please absorb whatever it is you can.

That every moment has to offer you.

For you to become totally restful and leaving the cares of the world behind.

If at any point in time your mind starts to become overactive and you find yourself thinking about all the things that you think you should be thinking about.

Then simply notice you can come back to the sound of my voice and it is the sound of my voice that will help you focus.

So right now just become aware of what it is you can hear in this moment.

Nothing else but what you can hear.

Simply begin to focus on the most distant sound that you can hear right now.

Let your senses simply radiate outwards searching for that distant sound.

And just notice how you can follow that sound for a few moments.

As you move your attention from sound to sound notice simply that you can notice them without labeling them.

Just simply hear what it is you need to hear.

Gradually bring your attention closer.

Maybe from the sounds outside the building or the room that you are in to the sounds now that you can hear inside the room.

And keeping your eyes closed notice how you can visualize the four walls of the room that you are currently in.

The ceiling and the floor and your body lying comfortably wherever you have chosen to lie in the room right now.

Simply notice how you can visualize your body laying on the floor and the position of your body your clothes and your hair having awareness of you noticing you.

And simply becoming aware of the existence of your physical body lying on the floor in the space that you are currently in.

Pay attention simply notice the way that you are breathing right now.

Notice how your breath your inhale and your exhale spontaneously and naturally the rise and fall of your chest as you breathe in and breathe out.

And this just seems to happen effortlessly easily.

Notice how naturally your breath flows in through both your nostrils.

And notice how when you breathe out it can simply flow out through your nostrils.

Simply notice if one nostril feels as though it is working harder than the others.

And notice the coolness of the air on the inhale.

And simply notice if it feels warmer on the exhale.

Lower breath in through your nostrils as it travels round down through the back of your throat into your lungs.

And notice how your lungs can simply expand deep deep deep deep into your belly.

Just notice the natural flow of your breath as it flows in and it flows out.

And simply effortlessly set your intention right now for your breath to become longer and slower.

And simply notice by simply setting your intention for your breath to become longer and slower your inhalation and your exhalation steadily become further and further apart.

And just simply notice how you can steadily slow your breathing right down naturally effortlessly gently.

Just simply breathing with long slow inhales and exhales.

Keep hold of that sense of relaxation.

And now is the time that the practice of yoga nidra really starts.

At this moment in time it is now time to set your intention to set your sankalpa,

Your resolve,

The purpose of your practice.

Your sankalpa should be short,

Simple and a positive statement.

Maybe allow it just to come forward in your thinking right now as you ask yourself what is the purpose of this practice,

Of this yoga nidra practice for me right now.

Simply but out loud and maybe just even inside your own head so not a single other person can hear it right now.

Set your sankalpa three times.

This will simply allow you to plant a seed in the fertile soil of your mind.

This will be the seed of transformation,

Of growth and healing.

The purpose of your practice.

And simply once you have repeated it three times just let it go.

We are now going to go on a journey,

A journey through our awareness throughout our body as we explore how we feel in those areas of our body,

As we journey through our body to intensify our relaxation.

And simply notice,

So name a part of your body,

Just notice how it feels.

Notice how you can increase your sense of relaxation.

We shall start with your right hand.

Simply notice your right thumb,

Your second finger and then your third and your fourth and your fifth.

Notice the palm of your hand and the back of your hand.

Notice your wrist and your forearm and your elbow and your upper arm.

Notice your shoulder and your armpit,

Your waist and your hip,

Your thigh,

Your knee,

Your calf,

Your ankle,

Your heel.

Notice the sole of your foot,

Notice the top of your foot,

Notice your big right toe and your second toe and your third toe and your fourth toe and your fifth toe.

Notice your left hand thumb,

Notice your second finger and your third finger and your fourth finger and your fifth finger.

Notice the palm of your hand and the back of your hand,

Your wrist,

Your forearm,

Your elbow,

Your upper arm,

Your shoulder.

Notice your armpit and your wrist,

Your hip,

Your thigh,

Your knee,

Your calf,

Your ankle,

Your heel,

The sole of your foot.

Notice the top of your foot,

Your left big toe,

Your second toe and your third toe,

Your fourth and then your fifth.

Now go to the back of your body.

Notice your right heel and your left heel,

Your right calf and then your left calf.

Notice your right thigh and your left thigh,

Your right buttock and then your left,

Your lower back,

Your middle back,

Your upper back.

Now notice the entire length of your spine.

Notice your right shoulder and your left and the back of your neck and the back of your head.

Notice the top of your head and your forehead and the right side of the front of your head and the left side.

Notice your right ear and then your left and notice your right eyebrow and then your left eyebrow,

Your right eye and your left eye,

Your right nostril and your left nostril,

Your right cheek and then your left cheek,

Your upper lip and your lower lip and then notice maybe with a smile both lips together,

Your chin,

Your jaw,

Your throat.

Notice your chest and then your abdomen and your navel and your belly.

Notice the whole of your right leg and the whole of your left leg and the whole of your right arm and the whole of your left arm and the whole of your head and the whole of your face and then simply notice all of your body.

Now imagine the whole of your body becoming lighter and lighter as though your body could simply float away,

Floating upwards from the floor towards the ceiling.

Your head is light and weightless and your limbs are light and weightless.

Your torso is light and weightless and you are lifting,

Lifting,

Lifting,

Feeling lighter and lighter,

Lighter and lighter.

You are raising higher and higher,

Higher and higher away from the floor and now imagine your body is becoming heavier and heavier.

Feel the heaviness of all of the parts of your body.

Each part is becoming heavier and heavier.

Your head is heavy and your limbs are heavy.

Your whole body is heavy and you are sinking down into the floor.

Notice now how you feel cold in your body as though you are experiencing a bit of a chill.

Simply imagine being outside on a winter's day and notice how you feel the chill and notice how you can feel it throughout the whole of your body.

Simply notice now how you can connect with the sensation of warmth and it can spread through your entire body remembering what it feels like to bask in the sunshine on a beautiful warm summer's day allowing you to feel that sense of heat radiate through your entire body.

Remember a time when you felt slightly nervous and anxious and notice how you can turn that up and you can turn it into a sense of worry.

Notice how your body reacts,

How it experiences this sense of stress.

Now allow the feeling of complete calm to wash over you.

Notice how easy it is for you to create the experience of total calm allowing that sense of calm simply to completely take over.

Now simply start to concentrate on that space just in front of your closed eyelids.

Imagine that you can see the screen in a movie theatre,

The screen is high and wide.

Concentrate your mind on what it now may become aware of on the screen as it simply notices the patterns and the colours and the lights that are there.

Notice how your unconscious mind can simply manifest whatever it is that it wishes or would like to see on the screen right now and simply continue to maintain your focus on what it is that you can see on the screen.

Notice that you can see it and watch it,

Although not in any way feel part of it,

That you can remain detached and simply a subtle observer watching whatever it is that is currently on the screen.

Now I shall name a number of different moments reminding you of a number of moments that you may have connected with in your life and just simply notice how you can connect with them,

Jumping from moment to moment.

Simply notice how you can connect with the thoughts and feelings,

The emotions,

The imagery as you use your active imagination to rapidly move from moment to moment.

A relaxing afternoon,

A child laughing with a smile,

A path in the woods,

Your own reflection in a mirror,

What it feels like to meditate,

The tallest tree you've ever seen swimming in crystal clear beautiful warm water,

A garden singing your favourite song the smile of your best friend,

The desert,

The foggy morning,

The sound of my voice,

Your body lying on the floor.

It is now time to reconnect and repeat your Samkalpa,

Your intention for this practice.

Simply repeat it now three times connecting the intention you set for this practice.

It is now time for us to steadily come back to now and simply notice how you can reconnect and pay attention once again to the inflow and the outflow of your breath.

Focusing your awareness of your breath but at the same time,

Notice and maintain an awareness of your physical body.

Notice just how relaxed you feel now lying on the floor and notice how you can feel the container of your skin and your clothes gently pressing against it.

Notice how you have an awareness of how you allay in the room that you're in.

Notice the weight of your body as you simply rest,

As you lay on the floor.

Maybe you now become aware of just exactly where you're touching the floor.

Is it the back of your head,

Your heels,

Your shoulder blades,

Your arms,

Which part of you is touching the floor right now?

Keeping your eyes closed for just a moment longer,

Just visualise and remember the place that you were laying and remember or imagine where you were in the room at the start of this practice when you chose to lie quietly.

Slowly notice that you can wiggle your fingers and your toes and then maybe your hands and your feet and take your time to reconnect with where you are.

When you're sure you're ready,

Simply start the process of counting backwards.

With every number that you count,

Notice how you become a little bit more awake.

Ten,

Nine,

Eight,

Seven,

Six,

Five.

Getting ready to open your eyes,

Feeling powerful and positive.

Four,

Three,

With a fabulous sense of deep relaxation and wellbeing that you can take with you to wherever it is that you need to take it.

Two and one,

Gently opening your eyes and rolling onto your right hand side and just staying there for a moment before you press your hands into the floor and allow yourself to sit up.

Your practice of Yoga Nidra is now complete.

Namaste.

Reviews

Thank you so very, very much for your beautiful nidra practice. Your words, voice and guidance are filled with peacefulness and serenity. Put me into a deep sleep 🙏🏻