Melt Into Deep Sleep With Yoga Nidra & Buteyko Breathing

Melt effortlessly into deep restorative sleep with this soothing guided meditation, seamlessly blending the magic of Yoga Nidra and the gentle power of Buteyko breathing. As quiet gentle ocean sounds cradle you, let the waves of calm wash over, guiding you into a deep and rejuvenating sleep. Experience the profound relaxation of Yoga Nidra, releasing tension from head to toe, while the Buteyko breathing oxygenates and calms your brain, signalling your body to surrender to tranquil slumber. The level tone ensures no sudden noises, allowing you to seamlessly drift into a restorative sleep. This hour-long meditation, carefully crafted as your go-to remedy for insomnia, invites you to let go of the day's stress, melt into deep relaxation, and embrace the gift of a truly restful night. Sweet dreams await – make it your sleep companion, and listen as many times as needed. The track eventually fades out to silence, ensuring a gentle conclusion.

Transcript

Welcome to Yoga Nidra.

This meditation has been designed to guide you into a deep restorative sleep.

Using the powerful tools of Yoga Nidra and Buteyko Breathing,

You will embark on a journey that will melt the tension away from your body and soothe your mind,

Paving the way to melt into a restorative and peaceful sleep.

At the end of this recording my voice will fade off into silence and you will sleep deeply.

Please prepare for this practice by turning off any lights and distractions and find yourself in a comfortable cocoon of deep healing rest.

Puff up your pillows and make sure you are super comfy in any position that is comfortable for you.

Find yourself in a place of inner comfort,

Feel warm and cozy and close your eyes.

I'm here to guide you into a deep restorative sleep.

All you need to do now is listen to these words,

Let your mind focus on them and if you notice it wanders off to other thoughts,

Know that this is perfectly normal and gently bring your mind back to these words.

Know that it is not your job to fall asleep,

Your job is to simply rest and your body will fall asleep when it is ready.

Simply by doing this practice your body will enter a deep state of rest and renewal which will bring many of the same healing and restorative benefits of sleep and you will eventually fall asleep easily and sleep deeply.

Now let's begin with squeezing out any last remaining tension in the body.

Starting at the bottom of your body,

Squeeze your toes tight,

Tense your feet,

Squeeze your calf muscles,

Thighs and buttocks,

Hold the squeeze.

Now take a deep breath in through your nose if you can,

Hold your breath,

Hold the squeeze and then release your muscles and slowly release your breath.

Breathe normally now as you soften your muscles deeper with each exhalation and now gently squeeze your hands into fists,

Squeeze your arms,

Tense your shoulder blades together,

Your abdomen squeezing,

Your back,

Even your face muscles,

Pull them in towards your nose if you can and take another deep breath in and hold the breath,

Hold the squeeze and then release your muscles and slowly release your breath.

Returning to normal breathing and relaxing deeper with each out-breath.

Beautiful and now this time squeeze every muscle in your body,

Squeezing your feet,

Legs,

Hips,

Fists,

Arms,

Shoulder blades together,

Back,

Face,

Abdomen.

Take a deep breath in,

Hold your breath,

Hold the squeeze and then release everything.

Let it go and feel completely limp like a ragdoll as you breathe normally now using your exhalation to relax deeper into the support beneath you.

You might imagine your body right now like a block of butter that is softly melting on a warm summer day.

As you recognize that wherever you are right now in this moment you are safe,

There is nothing you need to do,

Your mind doesn't have to solve any problems.

Any thoughts or worries that arise you imagine placing into an imaginary box a few feet away from you and you gently close the lid knowing you can get back to any of these later if you wish.

Everything right now,

All of your needs in this moment are taken care of and you are simply here resting and listening to these words as your body continues to soften into the support beneath you,

Allowing any unwanted thoughts to also soften in your mind easily and effortlessly.

It is best that you remain as still as possible for the remainder of this practice so that both your body and mind become deeply relaxed as we embark on a journey towards natural rest in the soothing embrace of sleep.

Let your thoughts dissolve as you enter into the realms of sensing,

Feeling and simply being.

Let's begin with feeling the space beneath you,

Feel held and supported,

Feel the gentle pull of gravity like a hug easing you into the support.

Feel the space above you,

Space to the left side of you and space to the right side of you and listen to the sounds carried within space,

A sense of ears open in all directions.

Become aware of any sounds you can hear in this moment.

Begin to notice the most distant sounds you can hear,

Sounds outside the room.

Bring your attention to closer sounds,

Sounds inside the room,

Sounds within your body listening to the sound of your breathing.

See if you can expand your awareness to listen to all sounds at once,

Listening not only with your ears but with your whole awareness.

This is not something to think about,

This is something to feel.

Now pay attention to the inside of your mouth,

Emptying your mouth of any tension and holding and filling it with awareness of the sensation,

Softening the tongue and letting it gently rest on the upper palate of the mouth.

Let your throat soften to fill the space of your neck,

Soften your jaw and float your attention to your eyes now,

Your closed eyes and soften all the little muscles in and around your eyes,

All the muscles that you would usually use to scrunch when you squint.

Allow those muscles to release pressure now.

Let your eyeballs fall back and down,

Hear the eyes,

Hear the eyelids,

Completely resting them.

Soften your forehead and temples.

Moving now to your sense of touch,

Feel the whole skin of your body as though it is breathing.

Every pore gently expands as you breathe in and releases as you breathe out.

Notice how you can have a sense of breathing into your own skin.

Feel any places of warmth,

Places of coolness,

The feeling of fabric on your skin,

Places where your body meets the support beneath you.

Let yourself be completely supported,

Yielding into the support,

No longer having to hold yourself up in any way.

Become aware of your breathing again,

Breathing in and out through the nose for this meditation if that's available to you.

This will help to ensure that you have a good night's sleep and deep rest.

Feel the touch of the breath inside the nose as you notice the cool air you are breathing in and the warm air you are breathing out.

The nose is filtering and warming the air you are breathing.

Bring your awareness back to the dark soft velvety space behind your closed eyes and bring to mind something you can feel genuinely thankful for.

Maybe it's one simple thing or maybe it's many things.

And as you recall this,

Notice how the thankfulness,

The gratitude feels in your body.

Feel it as an embodied experience,

Not just an intellectual idea.

Feel gratitude washing through your whole body,

All your cells.

Really notice what it feels like in your body as you connect to the feeling of gratitude.

And from this place of thankfulness,

You might like to repeat the affirmation,

I fall asleep easily and sleep deeply.

Please repeat this in your mind three times and feel it as though it is already true for you.

This plants a seed into your subconscious mind to bring about transformation.

Moving on,

We will move through a rotation of consciousness through the body now.

The body remains motionless.

When a part of the body is named,

Either bring your awareness to that part of the body and really feel into that part of the body.

If this is a challenge for you,

You might simply repeat the name of the body part in your mind or visualize that part of your body,

Whichever feels more comfortable to you.

We will move quickly so that the mind doesn't become stuck on any one point.

Beginning with the right side of your body,

Bring your awareness to your right hand thumb.

Really feel into your right hand thumb.

Moving now to your index finger,

Middle finger,

Ring finger,

Little finger,

Right palm,

Back of the hand.

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit.

The right side of your waist,

The right hip,

Right thigh,

Kneecap,

The right lower leg,

Ankle.

Heel,

Right sole of the foot,

Top of the foot,

The right big toe,

Second toe,

Third toe.

Fourth toe,

And little toe.

Bring your awareness to the left side of your body,

Starting with the left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Left palm,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit.

The left side of your waist,

The left hip,

Left thigh,

Kneecap,

The right lower leg,

Ankle.

Kneecap,

Left lower leg,

Ankle,

Heel,

Left sole of the foot,

Top of the foot,

Left big toe.

Second toe,

Third toe,

Fourth toe,

And little toe.

Bring your awareness to the top of the head,

The forehead,

Right temple,

Left temple,

The right eyebrow,

Left eyebrow.

Eyebrow centre,

The right eyelid,

The left eyelid,

The right eye,

Left eye,

Right ear.

Left ear,

Tip of the nose,

The right nostril,

Left nostril,

Right cheek,

Left cheek.

Upper lip,

Lower lip,

Teeth,

Tongue,

Jaw,

Front of the neck,

Right collarbone.

Left collarbone,

The hollow between the collarbones,

Right chest,

Left chest,

Centre of the chest.

The upper abdomen,

Navel,

Lower abdomen,

Pelvis,

Back of the hips,

Lower back.

Middle back,

Upper back,

Right shoulder blade,

Left shoulder blade,

The entire spine.

Back of the head,

Top of the head.

Now passing through the major energy centres of the body,

Awareness to the crown of the head.

Eyebrow centre,

Throat,

Heart centre,

The solar plexus just beneath the ribcage,

The sacrum,

Base of the spine.

The sacrum,

The navel,

Heart,

Throat,

Eyebrow centre,

Crown of the head.

Right arm,

Left arm,

Right leg,

Left leg,

Right arm and left leg together.

The whole front of the body,

The whole back of the body,

The whole face and head,

The whole torso,

The whole lower body.

The whole body,

Bring your awareness to the whole body at once.

Awareness to the whole body as one vibration of energy.

Become aware of the feeling of heaviness in your body.

Notice the imprint the body is making on the support beneath you.

Feel any differences between your left and right sides.

Deepen the feeling of heaviness in the body,

The feeling of denseness and solidity.

Become aware of heaviness in every single part of the body,

The arms heavy and bent.

The legs heavy and dense,

The head heavy and dense,

The whole body heavy and dense.

So heavy that moving your arms seems impossible.

You feel so heavy that you might sink down into the floor.

And gradually change the feeling of heaviness to one of lightness.

As you imagine shedding off layers of heaviness.

Feeling lightness and weightlessness.

Create a light and weightless sensation in all parts of the body.

The arms light and weightless.

The arms light and weightless.

The legs light and weightless.

The head light and weightless.

The whole body light and weightless.

Your body feels so light now that it seems to be floating away from the support.

Light as a feather.

Light as a piece of cotton.

Bring to mind now the sensation of resting completely in a neutral way.

Feeling neither heavy nor light.

Feeling neither heavy nor light.

Bring your awareness back to the dark space behind your closed eyes.

I'm going to name some objects now.

Please try to visualize these objects as best you can.

See if you can experience them on levels of feeling,

Awareness,

Emotion and imagination as best you can.

Please try to move as fast as I go.

Allowing your mind to jump from image to image.

Keep moving without becoming stuck on any one thing.

Visualize a flickering candle flame.

A deep blue ocean.

A beach with white sand.

An uprooted tree.

An image of Earth as seen from space.

Storm clouds.

The crack of thunder.

The dark sky illuminated by lightning.

A starlit night.

A full moon.

A happy dog.

The rising sun.

Setting sun.

An ocean with waves.

The smell of cinnamon.

A red lotus flower.

A stack of rocks.

A golden spiderweb.

A cold winter.

A cozy fireplace.

A mountain range.

A temple bell ringing.

A forest canopy.

A home-cooked meal.

A monk sitting in deep meditation.

The feeling of safety.

A sitting sun.

A flickering candle flame.

A still burning candle flame.

We are going to move your awareness back to your breathing now.

And you may notice that when you are so deeply relaxed,

Your breath naturally slows down and you breathe less.

And breathing less brings a profound opportunity for your body to heal.

Breathing lightly is a powerful way to calm the nervous system and calm the mind and induce feelings of sleepiness.

Now that you are so relaxed,

Bring your attention back to your breathing.

Bring your attention back to your breathing.

Feel the flow of your breath.

And see if you can follow your breath.

Breathing through your nose if that's possible.

As you bring attention to the in-breath through the nose.

And gently follow the out-breath.

And feel how cool the air is entering the nose and gently hitting the back of the throat.

And notice the warm air that flows back out.

Notice the movement of your chest or belly.

And imagine and feel now that your breathing is going soft and gentle.

So quiet.

So calm.

Just like a still lake touched by moonlight.

Your breathing has slowed right down.

And it's becoming less noticeable.

And you might start to notice that you are breathing a little less.

That you are breathing a little less.

And it's okay if you feel a very slight comfortable need for more air.

This feeling is perfectly safe.

It is very beneficial for the body.

And it helps the brain to relax more.

It is safe for you to take in a little less air.

And as you try this,

This should feel completely comfortable.

If for any reason it becomes uncomfortable for you,

Breathe in more for a short while.

And then you might try again.

Or just continue following the flow of your breath.

But if it feels available to you,

Resume gentle inhalation and exhalations.

A soft,

Quiet,

Gentle breath in.

And a slow,

Gentle breath out.

And as you breathe out,

You send any tension melting away from your body.

Feel your body again on the exhalation.

Soften into the support beneath you.

Sink your body into the support.

Sink your body into the support.

Surrender and let go completely.

Feel yourself continuing to breathe quietly.

As you feel your breathing reducing,

Make sure that you are not holding the breath at any time,

You keep it flowing.

You are just breathing so gently,

Creating a slight need for air.

You might feel that you want just a little bit more air than you're getting.

But you know this is perfectly safe.

And it's helping to calm the mind.

Soften the body.

And with your exhalation,

You might soften the muscles around your chest and abdomen.

And continue breathing lightly.

And while you're breathing lightly,

It helps to build a gas in your body that helps you to feel more sleepy.

Breathing lightly has profound effects on improving your health.

Perhaps you can breathe so lightly that you can barely feel the hairs moving in your nose.

Here we are creating a very gentle desire for more air.

Only if this feels safe to you.

Otherwise you always have the option to breathe however much you need.

Just know that air hunger,

The slight air hunger,

Is a similar feeling to what you would experience when you go for a fast walk.

It is completely safe to feel a very slight air hunger.

Finding a comfortable need for air.

The right level of air hunger that works best for you.

Allowing your breath to be quiet.

Calm.

And slowing it right down.

And the body stays so deeply relaxed as you do this.

You might re-soften the body with your exhale.

Whole body soft and relaxed.

You might take a smaller breath in than usual.

Followed by a long slow relaxed breath out as you soften your body again.

Every time you soften your body you are reassuring your body that it is safe.

Whole body soft and relaxed.

Reducing the depth of your breathing.

Slightly reducing the in-breath.

And allowing a relaxed breath out.

And with your attention on your breathing,

Your thoughts are starting to slow down.

You may even notice moments of stillness where your mind is quiet.

Without any thought.

Even if it's only for a microsecond.

Eventually you will start to experience more stillness.

Feel your breathing calming.

Slowing.

The more you practice this the easier it becomes.

And the more stillness you will experience in your mind.

The more ease you will feel in your body.

And the easier it will be to fall into a deep sleep.

Feel your breathing calm and quiet.

Allowing your breathing to be quiet and relaxed.

You are finding it easier to fall into a deep sleep.

You are finding it easier to create a comfortable desire for more air.

The movement in your chest is becoming still.

And your belly is moving gently and naturally with each breath.

Breathing is relaxed.

Slow.

And light.

You are breathing so gently.

Your mouth is closed.

And you are breathing in and out through your nose if that's available to you.

If your mind wanders off,

Gently bring your attention back to your breathing.

It is normal for the mind to wander off every now and again.

Every time you notice,

Bring it back.

And this increases the neuroplasticity of your brain.

And the more that you practice this,

Your mind will wander less and less.

Your breathing gradually becomes quieter.

Stiller.

Gently taking a small breath in.

And a relaxed breath out.

Small breath in.

And relaxed breath out.

And relaxed breath out.

Feeling a slight need for air that is perfectly okay for you.

Perfectly comfortable.

If at any time your body becomes tense or you become uncomfortable,

Know that you have gone too far.

If this happens,

Focus again on your relaxing your body with your exhalations.

Soften your body as you breathe out.

And then come back to light breathing whenever you feel ready.

Breathing,

Stress and insomnia are interrelated.

Heavy,

Big breathing increases the excitability of the brain.

Light breathing sends a strong message to the body and mind that it is safe,

That it can let go and completely relax.

And you find it easier and easier to reduce your breathing to a level that is beneficial to you.

Any time you find your mind overactive,

Simply bring attention to your breathing and allow your breathing to calm.

Allow your breathing to slow down,

To become quieter.

Breathing slightly less air than you feel you need to a level that is perfect to nourish all your cells.

You know how to reduce your breathing now effortlessly and easefully.

Ensure your breathing is quiet and calm,

Quietening your mind.

And you will sleep comfortably with your mouth closed.

And you will sleep comfortably with your mouth closed.

And as you breathe this way,

You are learning the perfect level of breathing for you to help calm your mind and your cells.

And as you continue to relax with your breath,

You feel so good as your mind becomes at ease.

You feel so relaxed and serene.

Your breathing is effortless.

The mind and breathing are also interlinked.

And you feel more and more relaxed.

And just continue to enjoy this experience of breathing lightly,

Effortlessly,

Calmly,

And quietly.

So soft.

So relaxed.

All body systems work together in this deep state of relaxation.

You heal beautifully and get many of the same benefits of deep sleep.

And everything flows effortlessly.

Every cell in your body is cleansing,

Renewing.

Your mind is clear and your body is safe to fall asleep.

There is an abundance of oxygen flowing into all your tissues and into your brain.

And an effortless wave of peace washes over your body and mind.

And an effortless wave of peace washes over your body and mind.

You feel incredibly sleepy.

At this moment,

Nothing else matters.

And for this next part,

You are going to count your breathing in your mind until you drift off to sleep.

My voice will eventually fade out to silence.

And I wish you deep rest,

Well-being and peace,

And sweet beautiful dreams.

Counting your breaths backwards now from 27 to 1 like this.

27 breathing in.

27 breathing out.

26 breathing in.

26 breathing out.

25 breathing in.

25 breathing out and so on.

Say the words and numbers mentally to yourself as you count your breaths.

And if you make a mistake,

Simply return to 27 and begin again.

Reviews

Lovely meditation. Lovely calming voice. . THANK YOU so much 💓

Beautiful soothing and peaceful end to the day with a lovely gentle voice. Thank you. 🙏🏻

Thank you🙏🏻🙏🏻🙏🏻I am not a fan of squeezing the muscles, though I loved that when I was younger. I just imagined doing it, and that seemed to do it. Slept for about 2 hours, was grateful for that🙏🏻🌟🌟🌟🌟🌟🙏🏻

What an experience! This lead me into a wonderfully long and deep meditation after the guidance ended where my breathing almost stopped. It was so soft and subtle as to almost disappear. I finally understand and have experienced true stillness. It didn’t want to end. Felt it could have lasted forever. Thank you for this experience! 🙏🏽

So relaxing, I think I dozed in the middle then came back for the soft breathing. For some reason I find it hard to do a long outbreath, it’s as if my diaphragm is stuck halfway. 🙏🌟