Yoga Nidra For Sleep

This is a 20 min Yoga Nidra to help encourage sleep. Make sure you are lying down & covered, I will not be inviting you back to wakefulness please set an alarm if you need to get up. If you are having sleep difficulties, please set an intention such as "I sleep deeply and will awaken feeling refreshed and envigorated".

Transcript

Welcome to this Yoga Nidra for sleep and relaxation.

So because this Nidra is to invite sleep,

I won't be waking you up at the end of the practice.

So if you do need to get up,

Make sure you set an alarm.

For now,

Allow yourself to take a long,

Deep breath in,

And then settling in,

Lying down on your back,

Hugging your shoulders up so the palms comfortably face up,

Allowing the feet to fall apart,

Making sure your neck is comfortable on your pillow,

And you've got warmth of a blanket or your duvet over you.

As you settle in,

Really feather your nest,

Shuffling and moving to make it as comfortable as possible.

And as you settle down,

Taking another one of those long,

Deep breaths,

Fill the lungs,

Holding it at the very top,

And exhale out,

Release your day.

Breathing in,

Fill the lungs,

Hold it at the very top,

And exhale out.

And as we lay here,

Taking a moment to make any last minute adjustments,

And then commit to yourself that you won't move until the end of the practice,

Even if you're awake.

Really committing that sense of stillness,

Allowing your feet to relax,

Your toes,

Your ankles,

Your calves,

Your knees,

Your thighs,

Your hips,

Your lower back,

Your upper back,

Your shoulders,

Your arms,

Your palms,

Your fingers.

Letting the head and neck be soft,

Allowing the eyes to fall back into the sockets and the tongue to melt in the mouth.

Another long,

Deep breath in,

Fill the lungs,

Let go of your day and your inhale as you gently breathe out,

Releasing,

Surrendering,

And letting go.

As you relax here,

Just saying in your own mind's eye,

Three times,

I sleep with ease and awake feeling refreshed.

I sleep with ease and awake feeling refreshed.

I sleep with ease and awake feeling refreshed.

Bringing all of your focus to your ears,

And just extend your sense of hearing to outside of your room,

Noises of cars passing,

People talking,

Maybe the rustling of trees,

Maybe listening to the crickets,

The birds.

As you focus and hear a sound,

Just try not to label it,

But rather notice it as a tone or a pitch,

And then moving to the next sound,

And to the next sound,

And to the next sound.

And then allowing yourself to bring all of your attention to the sounds within the space that you're laying,

The room that you're in.

The sound of the white noise,

If there's somebody in the room beside you,

Maybe they're breathing.

The rustling of the clothes as you breathe,

Of the quilt as you breathe in and out.

What other sounds are within your room,

Within your space?

The sound of my voice.

And then allow it to drift a little bit closer,

Bringing it in to your body,

Noticing the sound of your digestive system,

Maybe the sound of your breath,

And then drifting all of your attention to your body as we move gently through a body scan,

Bringing all of your focus to your right thumb,

Feel the sensations,

Notice,

And then moving on to your right index finger,

Your middle finger,

Your little finger,

All five fingers and thumb,

Relaxing the palm of the hand,

The back of the hand,

Your wrist,

Your forearm,

Your upper arm,

Your shoulder.

Soften the armpit,

The right side waist,

The right hip,

The right sit bone,

The right hip,

The right thigh,

The back of the knee,

The right calf,

The right ankle,

The heel,

The sole of the foot,

The right big toe,

The second toe,

The third toe,

The fourth,

And the little toe on the right leg.

The top of the right foot,

The front of the ankle,

The shin,

And the knee.

Soften the thigh,

The hip,

The whole right leg,

Foot,

Toes,

The whole right leg,

Foot,

Toes,

The whole right arm,

Fingers,

Hand,

The right arm,

Fingers,

Hand,

The whole right side of the body,

The whole right side of the body.

Move your attention to the left side,

To your left thumb,

The left index finger,

The middle finger,

The left ring finger,

And the little finger on the left hand,

The palm of the left hand,

The back of the left hand,

The forearm,

The elbow,

The left upper arm,

The left shoulder,

The left armpit,

The left side waist,

The left hip,

The back of the left thigh,

The knee,

The left calf and ankle,

The heel of the left foot,

The sole of the left foot,

The left big toe,

The second toe,

The third toe,

The fourth,

And the little toe on the left foot.

The top of the left foot,

The front of the ankle,

The shin,

And the knee,

The thigh,

And the hip,

The entire left leg,

The entire left leg,

The entire left arm,

The entire left arm,

The entire side waist,

From the shoulder,

The arm,

The side body,

And the leg,

The whole left side of the body,

Resting,

Releasing.

The right sit bone,

The left sit bone,

The whole back of the pelvis,

The lower back,

The middle back,

And the upper back,

The right shoulder,

The left shoulder,

The top of the shoulders,

The right collarbone,

The left collarbone,

The front of the chest,

The ribcage,

The top of the belly,

Mid-belly,

Lower belly,

The whole front of the pelvis,

The back,

The top,

And the front body of the torso,

The entire torso,

The entire torso,

Resting,

Releasing,

Surrendering.

The back of the neck,

The back of the head,

The top of the head,

The forehead,

The right ear,

The left ear,

The jaw,

The chin,

The bottom lip,

The top lip,

The tongue,

The mouth,

The right cheek,

The left cheek,

The right eye,

The left eye,

The right eyebrow,

The left eyebrow,

The top of the nose,

The tip of the nose,

The whole face,

Relaxed,

Resting,

Releasing.

Imagining a beautiful screen coming out of the space between your eyebrows,

Gazing big and wide.

As you imagine that screen,

Just visualizing calm,

Deep water,

Calm,

Deep water.

Soft snow on a green meadow.

Snow-capped mountains.

Snow-capped mountains.

The sun rising over the mountains.

The sun rising over the mountains.

A newborn baby sleeping.

A newborn baby sleeping.

A bright red rose.

A bright red rose.

A deer foal.

A deer foal.

A small kitten.

A small kitten.

Calm,

Clear sea,

Gently lapping.

Calm,

Clear sea,

Gently lapping.

A beautiful bird gliding in the sky.

A beautiful bird lying in the sky.

The soft movement of a tree as the wind blows through the leaves.

Soft movement of the tree as the wind blows the leaves.

Your body lying here.

Your body lying here.

I awake.

I sleep.

Relaxing your toes,

The soles of your feet,

Your ankles,

The top of the feet,

The calf,

The knee.

Resting the back of the thigh,

The front of the thigh,

The right hip,

The left hip,

The belly,

The chest,

The shoulders,

The back of the shoulder blades,

The lower back,

The right sit bone,

The left sit bone,

The entire torso.

Releasing,

Resting.

The upper arm and the right,

The right elbow,

The right forearm.

The right wrist,

The back of the right hand,

The palm of the right hand,

The right thumb,

The index finger,

The middle finger,

The ring finger,

And the little finger on the right hand.

The left upper arm,

The elbow,

The left forearm,

The left wrist,

The back of the left hand,

The front of the left hand,

The left thumb,

Index,

Middle finger,

Ring finger,

And little finger on the left hand.

The entire left hand and arm.

The entire left hand and arm.

The right leg and the left hand.

The right leg and the left hand.

The left leg and the right arm.

The left leg and the right arm.

Both legs together.

Both arms together.

The entire torso,

Arms,

Legs,

Back of the head,

Top of the head.

Soften the forehead.

Relax the facial muscles.

Relax the jaw,

Tongue,

Eyes.

The whole body.

The whole body.

Releasing,

Surrendering,

And letting go.