Sleepy Yoga Nidra

A soothing 30-minute guided Yoga Nidra meditation to help you sleep. It begins with a warm-up relaxation and intention-setting, awareness of sounds and breath, with rotation of awarenessness in the middle, and sleep-inducing visualisation at the end.

Transcript

Welcome to this practice of Sleepy Yoga Nidra,

Designed to help you rest,

Rejuvenate and sleep.

So just begin by getting yourself really comfortable in your bed.

And you can lie in whatever position is best for you to sleep.

Adjust your bedding or clothing so that you're really comfortable and snug.

Adjust the right temperature to fall asleep easily.

And when you're settled and feeling cosy,

You can just gently close your eyes.

And as you close your eyes you can let go of all the tension in the muscles around the eyes.

Just allowing the muscles around the eyes to become smooth.

Unreleasing the tension in your forehead.

Just letting it become relaxed.

And just notice if there's anywhere in the body that you know you tend to hold tension.

And just allow those muscles to release.

And just remember as we do practice yoga nidra that you don't have to try.

This isn't a practice where you have to make any effort at all.

Just follow my voice and let your awareness guide you.

And gently do the work.

So begin by bringing your awareness to the points where your body settles cosily into the bed and meets the surface of the mattress or the duvet.

Feel where your head is touching the pillows.

Feel in the soothing support of your shoulders and neck.

Notice points where your torso is snuggling into the bed.

Gently pull down by gravity into the surface below.

And where your limbs are relaxing into the bed.

And just let your awareness guide you.

And feel the softness of the bed covers.

And now we're going to set an intention for this practice.

So repeat in your mind the following phrase three times after me and you can repeat it in a sleepy internal voice.

I am completely relaxed and at ease.

I am completely relaxed and at ease.

I am completely relaxed and at ease.

I am completely relaxed and at ease.

Now pay attention to the sounds around you.

Just let the texture and vibrations of sound into your ears.

Notice the sounds in the distance.

And feel the sounds in the distance.

Notice the sounds that are closer.

Then choose the most soothing sound you can hear to focus on.

Maybe it's the ticking of a clock,

The purr of a motor,

Or just the soothing sound of silence and stillness.

Notice the sound of your own breathing softening,

Deepening.

And as you become aware of your breath and the gentle rising,

Falling of your ribcage,

Notice how your breath is like a gentle stream that flows through your body.

A soothing flow.

And as your breath flows like liquid,

You can imagine your body is like liquid too,

Melting into the bed.

How soothing it is to be supported as you melt into the bed.

And now we're going to rotate our awareness around the body.

And as I mention a body part,

Just notice it.

Bring your full awareness to that part of the body,

Noticing every sensation within it.

The vibration of energy.

The flow of energy.

And notice that you can relax that part of the body even further.

So we'll start with the back of your neck.

Just bring your awareness to the back of your neck.

And imagine a tiny hand or wave of relaxation just massaging the back of your neck.

Feel that relaxation spreading out to your shoulder blades and gently stroking down your spine.

Flowing relaxation.

Softening.

And let all the muscles in the back completely relax.

And as this soothing energy is relaxing your neck,

Your shoulders,

And your spine,

Feel the lightness of the energy.

Delightful lightness coating your entire body.

And we'll bring our awareness to the right hand thumb.

Second finger.

Third finger.

Fourth finger.

And the little finger.

Palm.

Back of the right hand.

Right wrist.

The lower arm.

Deep into the elbow.

To the upper arm.

The right shoulder relaxing even more now.

The armpit.

The right rib cage.

Right waist.

Hip.

Front of the thigh.

Back of the thigh.

Kneecap.

Back of the knee.

Shin.

Calf.

Ankle.

Heel.

Soul of the right foot.

Top of the foot.

Big toe.

All the little toes.

Now bring your awareness to the left hand thumb.

Second finger.

Third finger.

Fourth finger.

Little finger.

Palm.

Back of the hand.

Left wrist.

Lower arm.

Deep into the elbow.

Upper arm.

Left shoulder relaxing down.

Arm pit.

Left rib cage.

Waist.

Hip.

Front of the thigh.

Back of the thigh.

Kneecap.

Back of the knee.

Shin.

Calf.

Ankle.

Left heel.

Soul.

Left heel.

And the left foot.

Top of the foot.

Left big toe.

All the little toes.

Then bring your awareness to the top of the head.

Feeling that wave of relaxation spreading down your forehead.

Right eyelid feeling heavy.

Left eyelid feeling heavy.

Right eye.

Left eye.

Relaxing the muscles around the eyes even more.

Bridge of the nose.

Tip of the nose.

Right cheek.

Left cheek.

Upper lip.

Lower lip.

Tongue.

Chin.

Allowing the jaw to relax.

The throat.

The upper lip.

The right side of the chest.

The left side of the chest.

Noticing the rise and fall of the belly.

Bring your awareness to the spine.

The right side of the chest.

The left side of the chest.

Noticing the rise and fall of the belly.

Bring your awareness to the spine.

Feeling flow down the spine.

From vertebrae to vertebrae.

Stroking the spine.

From the upper back to the lower back.

Bring your awareness to the whole of the right arm.

The whole of the left arm.

Both arms at once.

Notice the feeling of heaviness in both the arms at once.

Bring your awareness to the whole right leg.

The whole left leg.

Both legs at once.

Noticing the sleepiness in both legs at once.

Bring your awareness to your entire face.

Noticing the smoothness as you relax the muscles of the face.

And noticing how your eyes can relax back in their sockets.

And bring your awareness to your whole body at once.

Following the relaxing wave of energy all the way from the top of your head.

Down the arms to the fingertips.

Down the legs to the toes.

Feel the whole body lie in there relaxed.

And then we'll bring your awareness to Chittakesh which is located behind the eyes.

That dark,

Soothing space which is the seat of consciousness.

So allow your awareness to settle into that soothing darkness.

And looking through your mind's eye into that relaxing space.

Going to picture some objects and scenes.

And however they look to you is just fine.

Just allow the pictures to soothe you.

Picture a sunset.

A perfectly plumped pillow.

A dark,

Kind,

Lake with beautiful flowers.

A bird with four wings chasing imagine a blue velvet drape a lake in the moonlight the moon gently shining on water making silver trails across the surface a hammock on a beach as the twilight falls gentle waves lapping at the shore midnight sky scattered with stars and finally see yourself relaxing in your bed sleeping so comfortably sleeping deeply perfectly at ease see how relaxed you are,

How deeply asleep and know that you are resting your body,

Your mind ready to meet the new day namaste

Reviews

Super relaxing ❤️

Well done. Hit all the major points for relaxation and sleep 🙏🏻

Calm and relaxing voice. Great to drift right to sleep.

Wonderful. Lovely pace and tone.

So relaxing felt the day melt away...❤️

asleep before the end