Yoga Nidra For Sleep
by Chloe Ward
We all hold unnecessary tension, this practice supports you into a soft, free feeling to send you into an unbound restful sleep and healing state of being. You will begin with a releasing body scan and then follow a soothing Yoga Nidra and ending in Chakra connection for a peaceful sleep.
Transcript
Your practice is a journey of love and healing that will take you all around your beautiful,
Incredible body.
This practice is a reminder for you to release unnecessary holding.
For we spend our days holding tension,
Emotions,
Tightness,
Restrictions,
Blockages.
And it's time to set all of that free.
To let it fly and release.
It's time to feel unbound and open and as if you are floating,
Flying,
Surrendered.
I welcome you to be in a supported lying position as you may find yourself drifting to sleep in your practice.
Or maybe you wish to just fall asleep at the end and don't want to move again.
Set the intention of presence to be present with your body and to be present with the guidance of my voice around your body.
There will be times where your mind tries to distract you.
Acknowledge the distraction and softly come back to presence.
By the end of this practice,
You have taken a journey around the body,
Within the body.
And taking your loving attention to many,
Many points.
And as you go to these points,
Imagine a white star-like point of energy.
So by the end of your practice,
You will have re-illuminated yourself.
Begin with your breath.
Taking the biggest,
Loving inhale through your nose.
Holding it in softly at the very top.
And as you exhale,
Stretch.
Stretch out your legs.
If you have the space,
Stretch out your arms.
Stretch,
Stretch,
Stretch.
And then soften.
Take the deepest,
Loving inhale through your nose.
Holding in lovingly at the top.
And as you exhale again,
Stretch,
Stretch,
Stretch.
Bend the knees.
Stretch the legs.
Wiggle the toes.
Make space in between your toes and in between your fingers.
And one last time.
Big inhale through the nostrils.
Holding the breath in at the top.
Hold it.
Hold it.
Hold it softly.
Hold softly.
And release.
We'll begin yoga nidra with a squeeze and release technique through the entire body to ensure that you are surrendering any unnecessary holding.
Starting at your toes.
As you inhale now,
Squeeze your toes and feet as tightly as you can.
Hold the breath.
And as you exhale,
Release and stretch and wiggle your toes.
Flex and point your feet.
Move your ankles.
On your next inhale,
Squeeze up into your knees and your thighs.
Tighten the legs.
Tighten,
Squeeze.
Feel the presence of your legs.
Hold the breath.
And as you exhale,
Release.
Let the legs go heavy.
If they need a shake or a bend or an adjustment.
And let the whole of the legs and the feet go heavy.
As you inhale through your nose,
Squeeze your buttocks tightly as you can.
Feel the hip bones lifting up.
Squeeze and squeeze and then hold.
And as you exhale,
Soften the buttocks and adjust your pelvis and your lower back to ensure that your body,
Your back,
Hips,
Pelvis,
Legs are comfortable.
Soft.
Take a big inhale.
Feel your belly rise.
Expanding your lungs.
And as you exhale,
Draw the belly in.
Push the breath out.
As you inhale next,
Pull your shoulders up towards your ears.
Hold your breath.
And as you exhale,
Drop the shoulders down.
Move your neck.
Wiggle your shoulders down towards your hip bones.
As you inhale now,
Squeeze through your fingers.
Make fists.
Tighten the muscles of your upper arms.
Stretch down through the lower arms.
Breathe in and hold all of the arms,
Hands,
Fingers and thumbs tight.
And as you exhale,
Let them drop.
Soften.
Wiggle the wrists.
Wiggle the fingers and the thumbs.
And let your arms and hands land wherever is comfortable.
And on your next inhale,
My favorite part,
Squeeze in through the face.
Bite your teeth.
Squeeze your eyes.
Try to squeeze your face as tightly and as small as it will go.
Breathe in,
Breathe in and hold the breath softly.
And as you exhale,
Stretch out your mouth.
You might yawn.
Lift your eyebrows but keep the eyes closed.
Wiggle the jaw.
Wiggle the ears.
Release.
Soften your scalp.
And allow that journey to travel all the way back from the top of your head,
Gently scanning down your body.
Are you holding still?
Could you breathe into that part of your body?
And release the hold as you exhale.
Travelling gently down the back of your body and the top,
The sides,
All the way back to your feet.
The soles of your feet.
And now we're ready to begin our yoga nidra practice.
Wiggle in a little deeper into your bed.
Let the breathing slow down even more.
And say to yourself,
Using your name,
I,
Give myself permission to surrender to my yoga nidra practice now.
Let's create the visual in our mind just before we begin.
Imagine the stars at night,
Bright,
Twinkling,
Shining light.
These are the points of light you will visualise in your beautiful body as we begin our journey now.
Beginning in the right foot.
Your first star-like point of light,
The very tip of your right big toe.
The tip of your second toe.
The tip of the third.
The tip of the fourth.
And the little toe.
The sole of your right foot.
Inside right ankle.
Outside right ankle.
The centre of the right calf.
Right shin.
Front of your right knee.
The right side.
The left side.
And the back of your right knee.
Right thigh.
The back of your right leg.
Right buttock.
Right hip bone.
Right ribs.
Right breast.
Right shoulder blade.
Right upper arm.
The front and the back.
Inside right elbow.
The right elbow.
Right forearm.
Right wrist.
Right palm.
The top of your right hand.
The tip of your right thumb.
The tip of the first finger.
The middle finger.
The third finger.
And the tip of your little right finger.
The right side of your body illuminated.
Filled with starlight.
And every gap in between filled with light.
Travel down to the left foot and the tip of the left big toe.
Tip of the second toe.
The third.
The fourth.
And the little left toe.
Sole of the left foot.
Top of the left foot.
Inside left ankle.
And outside.
Left calf.
Left shin.
Left knee.
The left and the right side.
And the back of the knee.
Left thigh.
And back of the thigh.
Left hip bone.
Left buttock.
Left ribs.
Left breast.
Left shoulder blade.
Left upper arm.
The front and the back.
Left elbow.
Inside left elbow.
The lower arm.
Left wrist.
Top of your left hand and the palm.
The tip of your left thumb.
The tip of the first finger.
Tip of the middle.
The tip of the third finger.
And the tip of the little finger.
The entire left side of your body filled with points of light.
Filling every bit in between.
The centre of your shoulder blades.
The back of your neck.
The back of your head.
Head.
Top of your head.
Forehead.
And the right temple.
And the left.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
The tip of your tongue.
The roof of your mouth.
Top lip.
Bottom lip.
Chin.
Throat centre.
Heart centre.
Navel.
Pelvic centre.
Tailbone.
Each of these points of light illuminated and radiating.
A pure body of light resting in this space.
Without expectation.
Without force.
Take these next few moments to feel the light radiating from inside and feel it radiating outside.
And bathe in the glow.
In this moment there is nothing else but light.
Expansion.
Surrender.
Healing.
Together we take one final journey.
Bringing your awareness back to the root chakra.
The tailbone.
Imagine a big bright star here.
Moving up to the pelvic centre.
The sacral.
Imagine a big bright star here.
Moving to the navel.
The solar plexus chakra.
A big bright star here.
Feel yourself even brighter than you thought possible.
Moving to the heart centre.
Big bright light here.
Up into the throat centre.
Bright light here.
Moving up to the centre of the forehead.
The third eye.
Bright light here.
Into the crown just above the head.
Bright light here.
Seven big points of bright beautiful light of unconditional love and healing flowing.
Radiating glowing backwards and forwards and left and right.
Up and down.
And all the other points of light beaming just as bright.
May you heal.
May you sleep.
May you rest.
Bathed internally and externally in your own beautiful brilliant light.
With blessings from my light to yours.
Namaste.
Www.
Mooji.
Org
4.7 (76)
Recent Reviews
Andi
December 21, 2025
Fell back to sleep in the wee hours. Don’t remember anything. 12-21-25
Natalie
May 20, 2024
Amazing, thanks so much ❤️