Fall Into A Deep Sleep

This guided practice is designed to help you relax, fall asleep, stay asleep, and sleep deeply. It will help you sleep better, recover from the day and wake up feeling more refreshed and energized than you ever have. David uses yoga nidra, relaxation techniques, and a gentle approach to shift your mind and nervous system into a quiet, calm state that's ready for rest.

Transcript

Welcome to Yoga Nidra for Better Sleep.

This guided yoga Nidra is designed to move you into a deep state of rest,

Relaxation,

And ultimately sleep.

Whether you fall asleep or not,

This guided relaxation will prepare you for sleep so that your mind simply craves sleep.

And it will be much easier for you to transition into your first sleep stage.

The only thing you need to do is listen to my voice.

Just follow it.

That's it.

Keep it simple and turn everything else off.

Turn off everything else that's distracting you and simply listen to my voice.

So making sure that you're comfortable and warm and ready for sleep,

I want you to close your eyes and immediately look inward.

Look inward in a way that you are scanning your inner world,

Feeling all of the sensations within.

And everywhere your awareness goes,

The cells come alive.

It's like they brighten with awareness and consciousness.

And you feel it fill your entire body.

And your body relaxes.

And your body becomes awake.

Now repeat after me.

I do not need to fall asleep.

I do not need to fall asleep.

I do not care whether I fall asleep or not.

I do not care whether I fall asleep or not.

I am letting go completely of the desire to sleep.

I am letting go completely of the desire to fall asleep.

I am turning all things off right now.

I am turning all things off right now.

I am turning all things off right now.

I am completely letting go of control.

I am completely letting go of control.

I am completely letting go of the tension in my body.

I am completely letting go of the tension in my body.

I am completely letting go of the tension in my body.

I am allowing my nervous system to be calm and quiet.

I am allowing my nervous system to be calm and quiet.

I am allowing my nervous system to be calm and quiet.

Now bring your full awareness to your face and just feel sensations there.

And now relax any tension that you feel in your face.

Let it melt and drain out of the face.

Everywhere your awareness goes,

Your body relaxes.

Bring your full attention now to your eyes.

And feel from the front to the back all the way through.

Feeling the entire space inside of your eye sockets.

Feeling the entire space inside of your eye sockets.

And once again allow the tension to drain out,

To pour out of your eyes.

And let it flow.

Now feel the forehead from temple to temple.

And allow the tension to drain off.

To relax.

To let go.

And now feel the whole face and relax anywhere that still feels tense.

Relax the jaw,

The cheeks,

The mouth,

The teeth,

The temples.

Allow tension to melt away.

Everywhere your awareness goes,

The body relaxes just like this.

Tension melts.

And you feel the body letting go.

Surrendering.

Now feel the top of the head.

Feel it melt.

And the back of the head relaxes.

Now the sides of the head.

And now the sides of the neck.

Everywhere your awareness touches,

The body immediately relaxes.

The back of the neck.

The front of the neck.

The whole neck has one sensation.

Even the inside of the neck.

Relax.

The shoulders relax.

The shoulders,

Upper arms,

And elbows.

So easy to simply let go.

The moment your awareness touches that part of your body,

It relaxes.

The forearms.

It's feeling like you don't even need to think about it.

The wrists,

It just happens.

The palms of the hands.

Back of the hands.

Thumbs.

Index fingers.

Middle fingers.

Ring fingers.

Pinky fingers.

All fingers has one sensation.

Your hands has one sensation.

Your arms has one sensation.

So wonderfully relaxed.

Your chest.

Upper back.

Lower back.

Belly.

Front of the pelvis.

Back of the pelvis.

Back of the pelvis.

Back of your legs.

Front of the legs.

Back of the thighs.

Front of the thighs.

Front of the knees.

Back of the knees.

Back of the knees.

Your calves.

Shins.

Top of the feet.

Bottom of the feet.

Ankles.

Toes.

Big toes.

Second toes.

Third toes.

Fourth toes.

Pinky toes.

Pinky toes.

All ten toes has one sensation.

Both feet has one sensation.

Both legs has one sensation.

The torso has one sensation.

The head,

The neck,

And the face has one sensation.

Now the whole body has one sensation.

And feel every cell come alive in your body.

Feel the life force inside of you.

And as you relax more and more.

You feel more subtle sensations in your body.

More and more.

You feel the flow of energy.

You feel the impermanence.

The ever changing reality of your body and your mind.

Feel yourself become wide open.

An empty vessel.

As the mind becomes quiet.

Calm.

Deeply peaceful.

And this quality penetrates into your very being.

A deeply felt sense of quiet.

Calm.

And peace.

In every cell of your being.

And in every cell of your being.

In every cell of your being.

In every cell of your being.

Quiet.

Calm.

And peace.

Quiet.

Calm.

And peace.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Relax.

Reviews

Works every time. Still haven’t heard the end of this track… 😴

I fell asleep hard. A different type of meditation for me. I enjoyed it and will use it again. Thank you for sharing it.

It started pleasantly & then I fully fell asleep. Not sure of the rest, but worked beautifully!

Joy in the ordinary, a very generous gift indeed!! Thank you!!! 🙏🏼👏🏼

This is the first sleep meditation that really works for me. Thank you David🙏🫶

Thank You David! I happen to know you are also an amazing yoga teacher! So great you are going to share your gift on Insight Timer

This is fantastic!! I use this every night and fall asleep before the end 99% of the time. From my heart to yours, thank you, namaste

I never got to the end. Fell asleep 💤
So wide awake in middle of the night amazed. Thank you

2 years ago, my comment was ,"Excellen". Today it remains the same. Short, soothing, and very kind

Was asleep before it ended

I love this so much. 💙

Awesome meditation! Totally helped me relax. Thank you. Namaste 🙏

Good night.Namaste.

Thank you for this calming passage into deep restorative sleep. Namaste

Super relaxing and soothing, thank you.

My mind & body were carried along on the ride. I didn't fall asleep until later, but my body became sooo relaxed, & my mind calmed.

Thank you 🙏❤️
I didn’t think I’d sleep, but I did! I had 5 solid, deep, restorative hours of sleep 😴 (that’s a lot for me 👍🏻)

This experience was very restful. I feel asleep quite naturally.

Absolutely the best sleep meditation I’ve ever used!!

Your message, pacing, and voice are perfect! Thank you for the gift of calm and sleep.