Yoga Nidra For Sleep & Bedtime With A Scottish Theme

This is a guided Yoga Nidra practise with a Scottish theme. Yoga Nidra is a deep relaxation technique in which the body is deeply relaxed but the mind is active and following the instructions. Although the point is to stay awake during the practice, the practice can be used as a tool to prepare the body for sleep. Often people fall asleep during the practice and if that happens for you, just enjoy.

Transcript

Welcome to our Yoga Nidra practice.

Yoga Nidra,

Also known as Yogic Sleep,

Is a powerful technique in which you learn to allow your body to relax and soften while your mind remains alert.

The mind drifts in and out of the delta wave patterns,

Which is known for reducing cortisol levels,

Reducing stress and anxiety.

During Yoga Nidra,

The aim is to stay awake.

However,

The deep relaxation can aid you to fall into a deep and relaxing sleep.

Yoga Nidra can be used as a tool to help prepare your body for sleep.

If you fall asleep during the script,

That's okay.

It's what your body needs.

Before we start our Yoga Nidra,

We think of an affirmation called a sankalpa in Yoga Nidra.

This is a positive statement and I will ask you to say it internally while we do the practice.

The subconscious mind is full of information and thoughts,

Some placed there by you,

Some by others.

Some are true and some are not.

With our sankalpa,

We are planting a new seed of positivity,

As if it were already true,

Even if it's not.

We continue to use the same sankalpa as we repeat our practice.

We can also use it in our yoga class and our meditation,

Allowing our mind to work on the intention and affirmation and bring it to fruition.

An example would be,

I am happy and healthy,

Rather than I will be happy and healthy.

Take a few moments to think of your sankalpa.

In the Yoga Nidra practice,

We usually lie on our backs in the shavasana position.

However,

It's important that you are comfortable and still.

So pick a position to suit you.

Use any pillows to make you comfortable,

As you do not want to move and distract the mind.

Make sure you're warm.

Let your body sink into the floor.

Get comfortable.

Shift and move your body as required,

To settle deeper into the mat.

Do not worry or become agitated if you do not hear everything I say.

It is natural to flow in and out of conscious hearing.

The deepest part of you,

Your core self,

Is always listening.

Whatever you experience today,

This practice will still work.

There is no way to do it wrong.

Come to stillness now and remain still.

Start to notice your natural breath.

Inhale and exhale through your nose.

Take a deep inhale and hold at the top.

Soften your body as you hold.

Now let it go with a sigh.

Let your body be completely heavy.

We will now begin.

Prepare for Yoganidra.

Eyes are closed.

The body is still.

And you're in a mind to relax and soften.

Make no effort to control the mind or thoughts.

Become aware of your whole body.

You're in a beautiful room and all around the world,

There are beautiful people practicing Yoganidra with you.

You are not alone.

Your body is still.

Hear your breath.

Now mentally say to yourself,

I am practicing Yoganidra.

I am listening to the instructions.

Go deep inside now.

What does your heart desire?

Bring to mind your sankalpa.

Your positive affirmation based on your heart's longing.

A positive statement in the present tense as though it's already happening.

Such as,

I am happy and healthy.

State your sankalpa three times internally as though it is already happening.

As you listen to me,

Become aware of the parts of the body I name.

Move your awareness to each part as we go around the body.

No physical movement.

Bring your awareness to the right side of the body.

Bring your awareness to the right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Top of the foot.

Soul of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The whole of the right side of the body.

Bring your awareness to the left side of the body.

Bring your awareness to the left hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Top of the foot.

Soul of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The whole of the left side of the body.

Bring your awareness to the whole body.

The whole body.

Bring your awareness to the whole body.

Imagine in your mind the body becoming heavy.

So heavy.

Every part of the body is heavy.

The whole body is becoming heavier and heavier.

The back is heavy.

The head.

The arms.

The whole body is heavy.

Soften the body.

Feel the body become light.

Each part of your body becomes lighter and lighter.

So light you feel like you almost lift from the floor.

The arms are light.

The head.

The shoulders.

So light.

Now imagine that the body is cold.

Every part of your body is cold.

You're in the cold snowy mountains in Scotland in the middle of winter.

You can feel the chill on your skin.

Everything is cold.

Now change the experience to hot.

You're in the sun on the top of the mountain in the middle of summer and the sun is so intense.

Your body is so warm.

Bring these images to your mind's eye quickly.

If you cannot imagine it,

Just move on to the next.

Do not linger on any one image.

Bring your awareness to the eyebrow centre.

Imagine a red rose.

A blue sky.

A galloping horse.

A highland cow.

A stormy night.

A full moon.

A Scottish thistle.

A snow capped mountain.

The rising sun.

Flying birds.

Rain hitting a window.

Children laughing.

A red rose.

A Scottish castle in the sunlight.

A red rose.

A star filled sky.

A valley full of heather.

A puppy.

A shipwreck.

A little cottage in a Scottish valley.

Start to imagine the colour orange.

Orange is all around you.

Soft and light and bright.

Now allow the colour to fade away.

Replacing the orange with yellow.

Warm yellow.

The bathing glow of the sun.

You are lying on the grass of a beautiful valley in the middle of Scotland.

Mountains are all around you.

You are lit with the sun rays.

The warmth bathes your skin.

The temperature is perfect.

You can hear the light sound of wind through the trees.

And you soften into the grass and smile.

See yourself smiling.

Visualise yourself in the Scottish valley.

You slowly rise and just in front of you is a large loch.

You are mesmerised by the water.

Smooth and clear.

As you look at the water,

Visualise the water draining away.

Exposing thousands and thousands of sparkling stones at the bottom of the loch.

Breathe in the serenity of the moment.

See the colours of the thousands of stones sparkling in the sun.

See the water gently fill the loch again.

Covering all of the sparkling stones.

As you continue to look at the water,

See the sparkling stones glimmer and shine through the beautiful clear water.

Now bring your focus to your breath.

Your inhale and your exhale through your nose.

Hear your breath.

Feel your breath.

Start to practise mental alternate nostril breathing.

Inhale through your left nostril,

Exhale through the right nostril.

Continue in your own time.

Now to complete the practice,

Become aware of the whole body on the mat.

Visualise the body.

Feel the points of contact with the floor.

Repeat internally,

I am practising Yoga Nidra.

Bring your sankalpa back to your mind.

Repeat your sankalpa three times internally.

Start to become aware of your surroundings.

Start to hear head sounds.

Start to feel the body.

Feel the body.

Feel the body.

Feel the body.

Start to hear any noises.

Slowly bringing movement to your body.

And gently opening your eyes.

Taking a deep inhale through your nose.

Hold at the top and let it go with a sigh.

The practice of Yoga Nidra is now complete.

Thank you for practising with me today.

Reviews

Loved it. Was a bit thrown off by going from wrists to hips. No elbows, shoulders or waist. I liked the very rapid Scottish highland imagery. Was surprised that there were instructions to open eyes at the end but fell asleep straight after. It was 3:45 am.

Great visualization! Makes me want to go to Scotland today! But since I can't I will go there in my mind. Thank you 🙏❤️

I loved the visualizations. I went to Scotland in 2018 and stayed in Edinburgh for a few days. This made me feel like I was back on Arthur's Seat, lying in the grass and watching the clouds. Thank you and blessings

I loved this one!!!! Thank you very much for teaching this practice of yoga nidra, helped me feel very in tuned with my and helps relieve my anxiety levels acutely.