Spiritual Sleep Bedtime Yoga Nidra

A yoga nidra (laying down meditation) that is specifically designed to be done in bed and allow you to relax deeply and feel connected to yourself as you drift off to sleep. The practice guides you through sensory relaxation practices to help you sink into bed and feel ultimately relaxed for a deep healing sleep.

Transcript

Hi,

Welcome to this evening Yoganitra practice.

My voice will be your guide in the practice this evening to take you into a gentle slumber.

Let's begin by making sure you are feeling super comfortable.

Laying back into the soft mattress of your bed and feeling supported.

Having your legs straight out in front of you and your feet gently rolling out to the side.

Gently laying your arms parallel to your torso,

The palms facing up.

Becoming aware of the space that is on either side of you.

Allow your senses to really open to your current experience.

Feeling the softness of the bed sheets.

The touch of air on your skin,

The parts of your body the blanket is not covering.

And the touch of air on your nostrils as you breathe in and out,

Noticing the texture of the breath as it moves.

And then closing down your eyes if you haven't already and opening your internal gaze.

Expanding your vision.

Being aware of everything and yet nothing in particular at the same time.

And in this space of increased sensitivity really connecting to the subtle ever-present sacredness of life that is always pulsating within and around you.

A slight remembering of who you truly are at your core.

And with this cultivating gratitude for being in the here and now.

For this subtle energy that keeps you animated,

Alive and makes you,

You.

Feel in reverence with each breath that you take that this unique individuality and essence can never be lost and is always with you.

And for this allow yourself to feel a deep gratitude and appreciation.

As a child of the universe existence always wants the best for you.

And that is to help you remember this spark of your essence.

And in this moment of gratitude and deep appreciation it's time to bring forth your sankalpa.

Your positive I am statement that could be the key to really helping you remember the perfection of your essence nature.

And could be something along the lines of I am enough or I am loved.

Whatever really resonates for you in this moment.

And take that sankalpa and really plant it in this energy of gratitude.

And in doing so perhaps even feel the way that things could be different in your life if you fully embodied this sankalpa.

And as you sow the seed of the sankalpa in your gratitude and appreciation it's now time to let go and come into a deeper state of relaxation.

I'm going to ask you to imagine a beautiful Ayurvedic process called Chirodara where a warm oil infused with herbs is ever so gently poured in a steady stream over your third eye the space between your eyebrows.

So as you lay back imagine you are receiving this warm oil over your third eye in a steady stream allowing it to melt away any tension and feeling your face soften and almost widen at the same time as you receive this beautiful blessing.

Stay present with the steadiness of the oil and allow yourself to receive this beautiful act and just come deeper and deeper into relaxation.

Imagine softly moving your attention away from the third eye space to the hollow of your throat and then feeling your tongue,

Feeling your lower jaw,

Your upper jaw,

The sensations in your gums,

Feel your teeth,

Your lips and your entire mouth full of sensation and then feel your cheeks,

Your cheekbones,

Your chin,

Your ears,

The earlobes,

Your nose,

The tip of your nose,

Both nostrils,

Both eyeballs and then the space under the eyeballs and both eyelids full of sensation and awareness,

Both eyebrows,

The space between the eyebrows,

The temples,

The forehead,

Top of the head,

Back of the skull,

Back of the neck and the whole head as one sensation and then drift down to feel both shoulders,

Both upper arms,

Both elbows,

Both your forearms,

Your wrists,

The palms of your hands,

The back of your hands,

Your thumbs,

Second fingers,

Third fingers,

Fourth fingers,

Pinky fingers and then feel the space between the fingers,

The tips of the fingers and each finger feeling like a stream of light spreading out from the body and into the space around you and now feel your chest and your upper back and feel your rib cage and your middle back,

Feeling your belly and then your lower back and the pelvis,

The buttocks,

Both hips,

The length of the thighs,

Your knees and then the space under the knees,

Your lower legs,

Both ankles,

And both heels,

The soles of both feet,

The top of the feet,

Your big toes,

Second toes,

Third toes,

Fourth toes,

And both pinky toes and feel the space between the toes and then the tips of the toes and then feel each toe as a stream of light and energy moving out into the infinite and then come back to feel the whole body at once,

All the sensations of the body together,

Melting into a oneness,

Being aware of the whole body at once,

Really feeling your body as an energetic vibration,

All these sensations of awareness and lay back even a little bit deeper into this relaxation and notice the dance of the breath as it comes in and out of your nostrils with the feeling that you are just laying there,

The breath is moving in and out with complete autonomy,

Really allowing yourself to be breathed and with each exhale relaxing a little deeper and every time you exhale counting down from 10 towards zero,

So on the next exhale count 10 and then in your own time the next exhale count 9,

It doesn't matter if you lose count,

Just lay back and watch the breathing and every time you exhale count down one number again.

Wherever you are finished counting it's perfect,

You can relax and as you do so really feel a sensation of heaviness come over your body,

Sinking even deeper into the mattress,

All of your body feeling so heavy in this moment,

Really surrender to that feeling of heaviness,

Allow it to come over your body and now there's a sensation of lightness,

Of weightlessness,

You feel as if your body is levitating,

Everything feels light and floaty,

Notice how this feels in your body,

Surrendering to the weightlessness and then come back to the feeling of the body being heavy again,

Feeling this heaviness sinking into the mattress deeper and deeper,

Your head heavy,

The arms by your side heavy and sinking into the bed and then coming back to that sensation of lightness,

Feel your arms floating and your torso floating,

Everything weightless and now feel both of these sensations together,

No need to think,

Just allow the body to feel all those feelings together that you've just experienced,

Just allow it to happen and if you like you can observe it but that's the very most that's required of you and in this lucid in between space,

Just really noticing again the energetic pulsations of the body and at your most core subtle essence when everything is stripped away,

What it feels like to be you at your very most essence,

Freeing yourself from any thoughts or stories that are coming up in the mind,

Just allowing everything to be,

Allowing a complete emptying of the mind and dropping into your heart space and from this heart space and cultivating the feeling of your essence and then gently falling back into a deep deep state of rest and sleep.

Reviews

Thank you for this gentle practice which led me into deep restorative sleep. Namaste

Really wonderful & found the background sounds very soothing too ✨✨

I felt a significant lessening of my pain when using this for a wakeful rest period and have found it excellent for coaxing sleep at night.

Thank you so much, this was perfect for my soul and heart 🥰

This was an excellent relaxation meditation! Highly recommended!

I fell asleep before it was done. It works! ❤️😴

This is wonderful. I fall asleep every time. Thanks!