Deep Sleep Yoga Nidra: Quiet A Racing Mind With Moonlight

For those of us living busy, task-filled days with a mind that won't stop racing, this Yoga Nidra practice uses the image of moonlight to deeply relax the mind and body and settle you into sleep. It is a bedtime guide you can follow while lying in bed.
Please use this whenever you find yourself:
■ Getting into bed but struggling to fall asleep
■ Caught in a loop of racing thoughts
■ Unable to release the day's tension
■ Exhausted, yet wide awake
■ Wanting deep rest at the end of a busy day
■ Physically worn out, but unable to sleep
This is also a great fit if you are interested in mindfulness meditation or Yoga Nidra.

Transcript

Lie down somewhere. It's fine to fall asleep. Your bed? The floor. A sofa. And find a position that feels good. Notice the weight of the blanket or covers resting against your skin. When you're ready. Gently close your eyes. For those of us rushing through busy days. Chased by everything there is to do. Tonight. Will borrow the image of moonlight to slowly loosen the mind and body. And guide you gently towards sleep. Just stay lying in bed. And keep listening as you are. This is a guide meant to quietly sit beside you on nights like these. Nights when you get into bed but can't quite fall asleep. Nights when thoughts keep circling around in your mind. Nights when the day's tension just won't let go. When you're exhausted. It somehow right away. At the end of a busy day. When you long for a deep rest. And nights when your body is worn out. But sleep still won't come. Wanting to sleep but not being able to. Feeling exhausted? Why your mind stays sharp. I understand that feeling very well. For now. There is no need to force yourself to sleep. As you listen to this guide. Let's graduate. Bring quiet back to your mind. Little by little. How tired does your body feel after today? Is your mind noisy right now? Or quiet. How does your heart feel? Is your breath shallow or deep? Just observe how you are right now. Now. Place your palms on your belly. And bring your attention to your breath. As you inhale. Your belly rises. As you exhale. It slowly falls. There is no need to breathe deeply on purpose. Just feel the natural rhythm of your breath. Now move your palms up to your upper belly. Let your breath stay in its natural rhythm. Releasing NEF. Moving at your own pace. Next, Move your palms to your chest. Continue breathing gently. And quiet. Notice the beat of your heart. Slowly lower both arms back down to your sides. Once your arms rest there. Let your palms open naturally. Notice the lingering warms from where you touched. Both on the surface of your body and within. From here. Will use imagery to relax even more deeply. Picture a quiet room at night. Outside a window. A full moon hangs in the sky. Its soft light filters through the curtains into your room. The light is pale and gentle. Wrapping softly around your body. From your forehead to your cheeks to your jaw. The moonlight slowly melts away the tension. The tension releases from your shoulders. It releases from your arms. It releases all the way down to your fingertips. Here, Take one big breath in. And slowly let it out. Any remaining tension. Unravels completely. Now, The moonlight moves down. From your chest to your belly. To your lower back. Your body has worked hard all day long. With each exhale. Let your chest and back soften. And sink gently into the earth. Your belly softens too. And your lower back releases as well. From your thighs to your knees. Calves. Uncles. And all the way to your toes. Warmed by the soft moonlight. Your body. Froze Pleasantly heavy and sinks into the earth. Once more. Take a big breath in. And slowly let it out. If any thoughts arise in your mind. Let the moonlight slowly wash them away. There is no need to try to think anything through. Just watch each thought rise and fade as if from a distance. Now the moonlight wraps softly and warmly around your face. You feel no glare from it. It simply. Gently releases the tension around your eyes. And the muscles around them. Next, Your forehead. Your cheeks. Your nose. Your mouth. Your job. Feel your whole face softening. Gently and quietly. Your body is now sinking deeply into the earth. Your breath grows slower. Quieter. From the crown of your head to the tips of your toes. You are relaxed. Wrapped in gentle moonlight. From the crown of your head to the tips of your toes. You are held softly by the earth.