20min Yoga Nidra for a Restful Night of Sleep
Welcoming a deep and restful sleep with this 20-minute Yoga Nidra session. This practice takes you on a journey of relaxation, helping you release tension and quiet your mind. Allow yourself to fully unwind and enter a state of deep rest, promoting rejuvenation and a peaceful night's sleep.
Transcript
Welcome to this Yoga Nidra for Sleep.
My name is Consuelo and I will guide you through your unique journey to a restful night of sleep.
So find your comfortable position,
Lying down on your back.
Let your arms be by your side with the palms facing up.
And the legs can be as wide as you like.
With the toes flopping open.
And cover yourself with a blanket if you like.
And gently close the eyes.
And start to tune in to the connection of your body with the surface underneath you.
And with every exhale,
Let a bit of your body weight to go and surrender to the surface underneath you.
Knowing that in Yoga Nidra there is no failure.
So there is no possibility to get it wrong.
All you have to do is to breathe in listen to the sound of my voice and let the sound guide you through your journey without need to understand or analyze anything I say.
So see if you can maybe wiggle a little bit and move so you can be maybe 5% more comfortable.
So you can be maybe 5% more comfortable.
And then see if you can commit to stay still.
So the body is resting while the mind is awake and aware.
And then start to bring your attention to your feet.
Feeling the sensations in the feet.
And then awareness travels up to the legs,
The hips.
Notice if one hip feels heavier than the other.
And then the belly,
The chest,
The back.
Noticing any sensations in the shoulders and arms and hands.
And then up to the neck,
The face,
The head.
With every exhale you let go a little bit more.
Sinking back and down.
Lean your bed.
And then take a deep breath in through the nose.
Open the mouth and sigh out.
Again,
Breathe in.
Open the mouth and sigh out.
One more time,
Breathe in.
And sigh out.
And then go back to your natural breath in and out through your nose as we rotate the awareness through the body.
And as I name a part of the body,
Let your full attention be on that body part.
Just observing and feeling,
Dropping any understanding or judgment.
Starting from the right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the right hand,
The top of the right hand,
The whole right hand,
Then the wrist,
The elbow,
The shoulder,
The right armpit,
The right side of the ribcage,
The right side of the waist,
Right hip,
Knee,
Ankle,
Right foot.
On the big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The sole of the right foot,
The top of the right foot,
The whole foot,
The whole right leg,
The whole right side of the body.
Moving awareness through the left thumb.
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The palm of the left hand,
The top of the left hand,
The left wrist,
Elbow,
Shoulder,
Left armpit,
Left side of the ribcage,
Left side of the waist,
Left hip,
Knee,
Ankle,
Left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe,
The sole of the left foot and the top of the foot,
The whole left foot,
The whole left leg,
The whole left side of the body.
And then shift your awareness to the root of your spine.
Moving awareness up the spine from the base to the back of the head.
And then awareness to the whole back,
The whole back of the neck,
The throats,
And the front of the body,
The belly,
The ribcage,
And all the organs inside.
And then awareness back to the back of the head,
Middle of the mind,
Right ear,
Left ear,
Right eye,
Left eye,
Allowing the eyeballs to sink back and down into the eye sockets.
The right eyelid,
The left eyelid,
Forehead,
Forehead,
Tip of the nose,
Lips,
The space inside the mouth,
And the tongue resting inside the mouth.
The chin,
The whole face,
The whole head,
The whole body resting in awareness.
And now bring your attention back to your breath.
So feeling the air flowing in and out flowing in and out through the nostrils.
And then bring your awareness to the right nostril,
The left nostril,
And your third eye,
That space in between the eyebrows on the forehead.
And let these three points be the edges,
The angle of a triangle pointing up.
And now starting from your left nostril,
Imagine that you're inhaling through the left up to your third eye,
And then exhaling from the third eye down through the right nostril.
And then in from the right up to the third eye along the edge of the triangle,
And then exhale through the left side.
Inhale through the left nostril.
Inhale through the left nostril.
Exhale through the right.
Inhale through the right,
And exhale through the left.
And keep going,
Breathing this way,
Alternating breathing in and out from the nostrils visualizing the breath moving along the sides of this upward-facing triangle.
Keep breathing this way for a little bit longer.
And the next time you exhale through the left,
Let go of the visualization,
And bring your awareness to the palms of your hands,
To the right palm,
The left palm,
And your third eye,
That space between the eyebrows on the forehead.
And let those three places now be the edges of a bigger triangle.
So starting from your left palm,
Breathe in and visualize the breath coming in through the left palm,
Up through the left arm,
To the third eye,
And then exhale from the third eye down the right arm and out from the right palm of the hand.
And then inhale from the left hand,
From the right,
Right arm,
Up to the third eye,
And exhaling down the left arm and hand.
Inhale through the left,
Exhale through the right.
Inhale through the right,
Exhale through the left.
And continue on your own,
Breathing and visualizing the breath moving up and down this bigger triangle along your arms.
And then the next time you exhale,
Exhale through the left.
Let go of the visual.
And then bring your awareness now to your feet,
Resting on the bed,
The right foot and the left foot,
And then the third eye,
Using the three points as the edges of an even bigger triangle pointing up.
And now starting from the left foot,
Inhale through the sole of the left foot,
Up the left leg and the left side of the body,
Up to the third eye on your forehead,
And then exhaling from the third eye down the right side of the body,
The right leg and out through the right foot.
And then inhale through the right foot,
Up through the right side,
And exhale from your third eye down through the left.
Inhale through the left,
Exhale through the right.
Inhale through the right,
Exhale through the left.
And continue breathing this way on your own,
Really visualizing the breath moving through your whole body,
Equalizing and balancing these waves of breath.
And the next time you exhale through the left side,
Let go the vision of the triangle and the breath,
And go back to your natural breathing in and out through the nostrils.
And as you rest here,
Just bring your awareness to the moments just before this practice.
Almost like you're looking at yourself from the other side of the screen.
Almost like you're looking at yourself from the ceiling,
Watching yourself preparing for this meditation.
And what has your journey been since the beginning to this point?
And then start to recollect as best as you can all the images from your day.
The times where you sit for your meals,
Maybe eating a meal on the go,
Maybe sharing a meal with your family,
The moments of taking care of yourself,
Taking care of others living under your roof,
The interactions with other people in real life or through a screen,
Moments of work and rest.
Moments of joy and pleasure and moments of worries and tension.
So keep visualizing and recollecting all these moments of your day,
Allowing these images to pop in front of you as images with colors or just as sensations and feelings.
Remembering there is no right and wrong to do this,
Allowing this free flow of images to come to you.
And then let the images dissolve into your awareness,
Coming back to your body,
Lying down on your bed,
Coming back to your breath and wishing you a restful night of sleep.
Sleep well.
Sleep well.
Sleep well.
This practice of Yoganedra is now complete.
