Deep Relaxing Sleep

Let your body sink into the mattress and your mind be transported in this deeply relaxing sleep practice. Traditional yoga nidra, body scanning and visualisation techniques will induce a peaceful night's sleep as you give yourself the permission to rest, the permission to fully let go.

Transcript

Time now to enjoy a peaceful and relaxed sleep.

Lying down in your bed,

Just move around and adjust until you are as comfortable as you can possibly be.

Your arms and legs long,

Falling out heavy to the sides.

Adjust through your lower back and hips.

Allow your shoulder blades to slide down your back and your chin to slightly tuck inwards towards the chest so that the back of the neck is long and relaxed.

Close down your eyes and let your body sink.

Take a deep breath in through the nose and a deep sigh out through the mouth.

A deep breath in and a deep sigh out.

One more time.

Now be still.

Allow your body to breathe itself.

Don't try to control it,

Just let every breath happen naturally and just the way it should.

Give yourself the permission to rest.

Feel your body from the inside.

Feel its position,

Its weight,

Its form.

Notice the points of your body that are in contact with the bed.

Feel it surrendering and expanding into the space.

We now scan the whole body.

As you bring your attention to different areas around the body,

Feel it soften and relax.

First to the brain and finish off any conversations of the day.

Letting go of any conflict,

Any difficult decisions or any lists of things that must be done.

Everything can now wait.

All brain activity ceases and you just continue to follow the instructions without using too much effort or forcing in any way.

Everything happens easy.

Attention now to the space between the eyebrows.

Allow the frown to soften and the eyebrows to slide away from one another.

Relax the eyeballs deep in their sockets,

The eyelids and lashes.

Relax the nose,

Nostrils and up into the sinuses.

Feel the mind clear.

Relax the cheeks,

The jaw,

Chin,

The teeth in the mouth,

The gums release and the tongue falls back in space.

The lips are soft.

Move to the throat.

Perhaps swallow once and relax the throat.

Bring the attention to the right hand.

Relax the right hand,

The little finger,

The ring finger,

The middle finger,

The index finger,

The fingernails and the fingerprints.

The thumb,

The thumbnail and the thumbprint.

Relax the lines of the palms,

The knuckles.

Relax the wrists.

Relax the whole of the lower arm,

The elbow,

The crease of the elbow,

All around the elbow.

The upper arm,

Armpit and shoulder.

Relax the right shoulder blade.

The right arm sinks down deeper in its socket,

Maybe two,

Three,

Four inches beneath the bed.

Relax the right ribs,

The right waist,

The right hip bone and the right buttock.

Now the right foot.

Relax the right foot.

The big toe,

Second toe,

Middle toe,

Fourth toe and little toe.

Relax the toenails,

The ball of the foot,

Arch of the foot,

Heel,

The ankle,

All around the foot.

Relax the lower leg,

Shin and calf,

The knee,

Behind the kneecap,

Right inner thigh,

Top of thigh,

Outer thigh and hamstring.

The right leg sinks deep in its socket,

Maybe two,

Three,

Four inches beneath the bed.

Feel the whole of the right side heavy,

Relaxed,

Free and safe to let go.

Bring the attention to the left hand.

Relax the left hand.

The little finger,

The ring finger,

The middle finger,

The index finger,

The fingernails and the fingerprints,

The thumb,

The thumbnail and thumbprint.

Relax the lines of the palms,

The knuckles.

Relax the wrists.

Relax the whole of the lower arm,

The elbow,

The crease of the elbow,

All around the elbow.

The upper arm,

Armpit and shoulder.

Relax the left shoulder blade.

The left arm sinks down deeper in its socket,

Maybe two,

Three,

Four inches beneath the bed.

Relax the left ribs,

The left waist,

The left hip bone,

The left buttock.

Now the left foot.

Relax the left foot.

The big toe,

Second toe,

Middle toe,

Fourth toe and the little toe.

Relax the toenails.

The ball of the foot,

Arch of the foot,

Heel,

The ankle,

All around the foot.

Relax the lower leg,

Shin and calf.

The knee,

Behind the kneecap,

All around the knee.

Left inner thigh,

Top of thigh,

Outer thigh and hamstring.

The left leg sinks deep in its socket,

Maybe two,

Three,

Four inches beneath the bed.

Feel the whole of the left side,

Heavy,

Relaxed,

Free and safe to let go.

Attention now to the torso.

Feel all organs softening and relaxing in space.

Relax your reproductive organs,

Your digestive system.

Relax the lungs,

The body still breathing by itself.

Now relax the heart.

You are free and safe to surrender,

To let everything go.

Feel all muscles become tender and soft on their bones,

Relaxing the skin and hair of the body.

Now the attention all the way to the lower back,

To the tailbone,

The lowest part of the spine.

Visualise a warm light glowing here.

Imagine this light glowing oranges,

Reds and yellows.

The light is soothing and softens and relaxes all of the lower back.

Glowing out in all directions,

Softening everything in its path.

The light begins to climb the spine,

Just like the mercury in a thermometer.

Moving through to the sacrum where the bones are fused,

Then to the lumbar spine where the back arches.

All the time soothing,

Softening and relaxing the warm light climbs to the lower thoracic at the base of the ribcage.

Middle thoracic between the shoulder blades.

Upper thoracic,

Neck and now filling the skull with this warm soothing light.

All features of the face fall inwards.

See this light now leave the body through the top of the head.

It fills the space around you and turns into the most beautiful sunset.

All reds,

Oranges,

Yellows.

Allow your body to be bathed in this warm light.

So peaceful,

So calm.

As the sun begins to set,

You feel the light slowly fading and everything becomes quiet,

Still and completely dark.

Thank you for watching.

Reviews

This put me right to sleep. I am grateful! 🙏🏻❤️🙏🏻❗️

I don’t remember the last half of this so I’d say it was good.

🙏🙏🙏 Thank you so much for this meditation!!!! This is just what I needed! I fell asleep immediately, stayed asleep the whole night, and woke up SUPER refreshed! Thank you!! ❤️❤️❤️

I slept from the beginning till hours later. Excellent!

I don’t know how the entire piece was bc I fell asleep! :) must have been great!

I never reached the end.

🙏Ahhhmazing! Thank you so much ! Like a mental massage !

🙏

Perfect

Amazing…slept so well. Thank you. Definitely one I will be returning too. 🙏🏻💫

Excellent pacing for the yoga nidra. I appreciated the detailed focus on different parts of the body.

Thank you 🙏 this really has helped me through my night sleep xx

Splendid! Thank you 😊

I had to laugh when you said, "all brain activity ceases"...I said, I certainly hope not! 😂 but, seriously, this was wonderful, a unique spin on yoga nidra. Thank you! Will check out your other offerings.

Amazing. From your UBER DRIVER, NATHALIE FROM LIVERPOOL XX

This is my ‘go to’ Yoga Nidra.
Simply the best, thank you Clare.

Clare has the most soothing voice so her sleep meditation works magic on me. I don’t think I’ve ever got past five minutes, as I always tend to doze off!

Really powerfull thank u💫

Lovely relaxing voice. I've yet to hear the end! 😴💤 Thanks so much! 🙏 💟

Brilliant, thank you 🙏🏻