Yoga Nidra Sleep Meditation, Awaken To Your Infinite Self

Welcome, dear traveler of dreams. Tonight, you’re invited to embark on a journey unlike any other—a sacred descent into stillness where the boundaries of your identity dissolve, and the infinite self is softly remembered.

This powerful Yoga Nidra sleep meditation is designed to guide you into deep, unconscious rest, where the nervous system recalibrates, the body heals, and the deeper truths of your being gently rise to the surface. Through rich visualizations, a full body scan, and effortless breath awareness, you’ll be cradled into a state of surrender so deep, it becomes a return to your true essence.

Transcript

Welcome,

Dear dreamer,

To this yoga nidra practice for deep unconscious sleep.

This is a journey into profound relaxation where your body releases tension,

Your mind unwinds,

And your awareness drifts effortlessly toward rest.

Yoga nidra,

Or yogic sleep,

Is a state of deep relaxation between wakefulness and sleep.

In this state,

Your nervous system recalibrates,

Your subconscious mind opens,

And the body's natural ability to heal and restore itself is activated.

As you settle in,

Know that you may remain in this deeply relaxed,

Aware state for some time,

Or you may naturally transition into a full night of deep,

Restorative sleep.

There is no effort,

No need to control anything.

Simply allow yourself to be guided and let whatever unfolds be exactly as it needs to be.

Find a comfortable position,

Lying flat on your back.

If needed,

Place a pillow under your head or knees to ensure ease.

Let your arms rest,

Close your eyes,

And take a slow,

Deep breath in and release.

Feel free to adjust as needed.

If you find a position more comfortable for you,

Feel free to find that place of comfort.

Allow yourself to make all the adjustments you need to become more and more comfortable.

If you can find positions that make you even just a little bit more comfortable,

Feel free to make those adjustments.

There is nothing to do,

Nowhere to be.

This time is for you.

To surrender fully to rest,

To let go completely,

And to allow sleep's embrace to carry you effortlessly.

Bring your awareness to the natural weight of your body,

Resting against the surface beneath you.

Feel yourself sinking,

Being held,

Completely supported.

Now,

Turn your attention to your breath.

Simply notice its gentle rhythm.

No need to change it,

Just observe.

Each inhale draws in peace,

And each exhale releases tension.

Feel your body begin to soften and dissolve into the stillness.

Your forehead smooths,

The muscles around your eyes relax,

Your jaw unclenches,

Tongue resting effortlessly,

Your shoulders drop,

Arms becoming weightless,

Your chest rises and falls naturally,

Belly expanding with ease,

Your hips,

Thighs,

Knees completely at rest,

Your feet,

Your toes melting into relaxation.

Take a slow,

Deep breath in,

And as you exhale,

Imagine all tension flowing out of you,

Leaving you light,

Free,

And deeply at ease.

Before we journey deeper,

We'll state our sankalpa,

A heartfelt intention.

This intention is a seed gently placed into the fertile soil of your subconscious.

It is a simple,

Present tense statement,

One that reflects your deepest need in this moment.

It may be,

I sleep deeply and wake refreshed.

My body is healing as I rest.

I surrender to deep,

Effortless sleep.

Allow an intention to arise naturally,

Without force,

Without effort.

Once it forms,

Repeat it silently to yourself three times,

Imprinting it gently within.

And now,

Release it,

Trusting it will unfold effortlessly as you drift into profound stillness.

From this deep state of yoga nidra,

You may choose to rest in awareness for a while,

Or you may drift seamlessly into a deep,

Unconscious sleep.

There is nothing you need to do,

Simply allow and surrender.

And now,

Your journey inward begins.

Let's start by bringing awareness to your right foot.

Feel the toes of your right foot,

One by one,

The big toe,

The second toe,

Third toe,

Fourth toe,

And little toe.

Feel the sole of your right foot,

The top of the foot,

The heel,

The ankle.

Sense the entire right foot,

Heavy and at ease.

Move your awareness up to your right lower leg.

Feel the shin,

The calf muscle,

The space around the knee.

Notice any sensations or absence of sensations,

Simply observing.

Shift your focus to the right thigh.

Feel the weight of the thigh resting against the surface beneath you.

Sense the quadriceps at the front and the hamstrings at the back.

Soften and release any tension.

Now,

Become aware of your entire right leg,

From the toes to the hip.

Feel it growing heavier as though it is melting into relaxation.

Now shift your awareness to your left foot.

Bring your attention to each toe,

The big toe,

Second toe,

Third toe,

Fourth toe,

And little toe.

Now,

Feel the arch of your foot,

The top,

The heel,

The ankle.

Allow any tension to dissolve.

Move your attention up to the left lower leg,

Sensing the shin and calf.

Feel the space around your ankle,

Around your knee,

Noticing any sensations without judgment.

Continue up to the left thigh,

Feeling the quadriceps at the front and the hamstrings at the back.

Allow the entire left leg to surrender into deep relaxation.

Now,

Bring your awareness to your pelvis.

Feel the hips resting on the surface beneath you.

Sense the lower abdomen,

The sacrum,

And the connection from the pelvis to the legs.

Let the entire pelvic area soften and release.

Move your awareness to your lower back.

Feel the curve of your spine,

The warmth,

Or any sensations present.

Shift to the mid-back,

Noticing how your ribs expand and contract with each breath.

Now bring your attention to your upper back and shoulder blades.

Allow any tightness to dissolve with each exhale.

Now,

Shift awareness to your abdomen.

Notice the rise and fall of your breath,

The gentle movement of your belly.

Slowly,

Feel the space within,

Relaxing with each inhale and exhale.

Bring your attention to your right hand.

Sense the thumb,

Index finger,

Middle finger,

Ring finger,

And little finger.

Feel the palm,

The back of the hand,

The wrist.

Move up through the forearm,

Elbow,

And upper arm.

Let the entire right arm become relaxed and heavy.

Now shift to the left hand.

Feel the fingers,

The palm,

The back of the hand,

The wrist.

Sense the thumb,

The index finger,

The middle finger,

The ring finger,

And the little finger.

Move up through the left forearm,

Elbow,

And upper arm.

Allow the entire left arm to relax completely.

Now bring your awareness to your neck and throat.

Sense the front,

Back,

And sides of your throat.

Feel the gentle movement as you breathe.

Move your attention to your face.

Relax the jaw.

Allow the tongue to rest.

Soften the lips,

The cheeks.

Feel the nose,

The space between the eyebrows.

Relax the forehead and scalp.

Sense your entire head resting in deep stillness.

Now become aware of your whole body,

From the crown of your head to the tips of your toes.

Feel the entire body in a state of deep relaxation.

Completely at ease.

Completely present.

Sense your entire body as a whole.

You may feel the presence in your entire body like a subtle energy.

Perhaps a subtle energy field like a light representing your entire body.

Feel this energy.

Recognize that this energy and yourself are one and the same.

Take a few moments to just be this energy.

Bask in its fullness,

In its presence,

In its oneness.

Bring your awareness now to your breath.

That steady rhythm of life that moves effortlessly within you.

Feel the gentle flow of air in and out of your nostrils.

Feel the sensation of the breath and yourself being one and the same.

Feel yourself as the breath.

As that subtle energy that moves throughout your body.

The steady rhythm of life that moves within you.

Feel the gentle flow of air in and out of your nostrils.

Notice perhaps there is a subtle coolness as you inhale.

A faint warmth as you exhale.

There is no need to do anything.

Your breath is perfect just the way it is.

Sense the vastness of the air around you,

Cradling you,

Supporting you.

With each inhale,

It flows toward you.

And with each exhale,

It gently drifts away.

Feel that exchange of breath and energy with your surroundings.

Feel that sense of exchange.

That flow of air and breath between your body and the surroundings.

Blurring the lines between where you and your surroundings begin.

Illustrating your oneness with everything surrounding you.

Like the tide,

The breath flows in and out.

Waves rolling in,

Waves rolling out.

A steady,

Endless rhythm of nature.

Your body deeply resting as you simply witness the organic,

Effortless movement of your breath.

Now,

Begin to count your breath backward from 18.

With the inhale,

Silently whisper to yourself,

18.

And with the exhale,

18.

On the next inhale,

17.

And exhale,

17.

Continue on counting down at your own gentle pace.

If you lose track,

There's no need to begin again.

Simply let go of the numbers and return to the natural flow of your breath.

When you reach zero,

Release all efforts completely.

Now,

Breathe freely,

Naturally,

As though your breath is breathing itself.

With your next inhale,

Imagine your body becoming weightless.

Floating effortlessly like a feather lifted by the breeze.

Light,

Spacious,

Drifting on the breath.

With the next exhale,

Feel your body growing heavier.

Sinking deeper into the earth.

The weight of your body increasing.

Your limbs dissolving into relaxation.

Sinking comfortably into the soft surface beneath you.

Each breath pulling you further,

Anchoring you in deep rest.

Inhale,

Lightness,

Floating,

Expanding,

Drifting into spaciousness.

Exhale,

Heaviness,

Sinking,

Settling,

Merging with the stillness beneath you.

Allow this rhythm to continue naturally,

Breath lifting you,

Breath grounding you.

And now,

Release even this awareness.

Let go of all effort.

Let the breath breathe on its own.

Carrying you into deep,

Effortless rest.

You are weightless.

You are supported.

You are free.

Drifting.

Floating.

Sinking.

Sleeping.

Drifting.

Floating.

Sinking.

Drifting.

Sleeping.

Drifting.

Into sleep.

Drifting.

Drifting.

Floating.

Sinking.

Sleeping.

Surrender now.

And let the journey unfold.

Welcome,

Dear traveler,

To the threshold of a transformative journey.

Before we embark on tonight's voyage,

Let's ground ourselves in the present moment.

Creating a bridge between the waking world and the realm of dreams.

Begin by finding a comfortable position.

Allowing your body to settle into the surface beneath you.

Feel the gentle support cradling you.

Reminding you that you are safe and held in this space.

Now,

Turn your attention to your breath.

Take a slow,

Deep inhalation.

Allowing the air to fill your lungs completely.

Hold it for a brief moment.

Feeling the life-giving energy it brings.

Then,

Gently exhale.

Releasing any tension or thoughts from the day.

With each breath,

Imagine a wave of relaxation washing over you.

Starting from the crown of your head and flowing down to the tips of your toes.

Let's repeat this a few more times.

Breathe in deeply,

Absorbing peace and calmness.

Hold,

And then exhale,

Letting go of any worries or distractions.

Feel your body becoming more relaxed,

More at ease.

And more receptive to the journey ahead.

Remember,

This time is for you.

It's a sacred space where you can let go,

Explore,

And reconnect with the deepest parts of yourself.

With your body relaxed and your mind open,

You are now ready to embark on tonight's bedtime journey.

Welcome,

Dear traveler,

To a journey unlike any other.

Tonight,

We will ascend beyond the confines of the earthly realm,

Venturing to a sacred temple suspended amidst the vast expanse of the sky.

This is a place of profound healing,

Where the resonant tones of ancient sound bowls hold the power to dissolve the chains of generational trauma and unveil the limitless potential of your true self.

Close your eyes and take a deep,

Nurturing breath.

Feel the weight of the world gently lifting off your shoulders,

Replaced by a sensation of lightness as if you're being carried by a gentle breeze.

With each inhalation,

Imagine yourself rising higher and higher,

Leaving behind the familiar landscapes and ascending into the realm of clouds.

As you continue to ascend,

The clouds part to reveal a magnificent temple floating gracefully in the sky.

Its walls shimmer with iridescent hues and its spires reach out,

Touching the very fabric of the cosmos.

This is the Temple of Resonance,

A sanctuary where souls come to find healing and rediscover their true essence.

Stepping into the temple,

You're greeted by a vast open chamber.

At its center stands a circle of ancient sound bowls,

Each one carved from crystalline material and emanating a soft,

Ethereal glow.

These are not ordinary bowls.

They are vessels of transformation,

Holding the power to release the burdens passed down through generations and reconnect you with your authentic self.

Approach the circle and take a moment to observe each bowl.

Notice how they seem to pulse with life,

Their vibrations resonating with the very core of your being.

As you draw closer,

A gentle,

Unseen force invites you to sit at the center of the circle.

Taking your place,

You close your eyes and prepare to embark on a journey of healing.

From the distance,

A guardian of the temple begins to play the sound bowls.

The first note strikes and its vibrations wash over you,

Penetrating deep into your soul.

This tone seeks out the traumas,

The pains,

And the burdens that have been passed down through your lineage.

With each resonant wave,

These heavy chains begin to dissolve,

Replaced by a feeling of lightness and liberation.

The next bowl sings its song,

And its melody dives deeper,

Reaching the corners of your soul where self-doubt and limiting beliefs reside.

Its harmonious tones challenge these beliefs,

Reminding you of your inherent worth,

Your strength,

And your boundless potential.

Feel these limiting beliefs fade away,

Replaced by affirmations of love,

Empowerment,

And self-acceptance.

As the guardian plays each bowl in succession,

Layers of past traumas,

Fears,

And insecurities are peeled away.

The melodies intertwine,

Creating a symphony of healing and transformation.

You are not merely a passive listener.

You are an active participant,

Allowing these tones to work their magic,

Guiding you back to your true,

Unlimited self.

Time seems to stand still within this sacred chamber.

The outside world fades away,

Leaving only you and the resonant melodies of the sound bowls.

With each note,

You feel more connected,

More whole,

More in tune with the universe and your place within it.

As the final notes linger in the air,

A profound sense of peace envelops you.

The burdens of generational trauma have been lifted,

And in their place you find a renewed sense of purpose,

Clarity,

And boundless love.

You have reconnected with your authentic self,

The version of you that is untethered by the past and free to embrace the infinite possibilities of the future.

Slowly,

The guardian ceases playing,

And the temple is bathed in a gentle golden light.

This is the light of transformation,

Of rebirth,

And of a new dawn.

Bask in its warmth,

Letting it seal the healing you've experienced and fortify your connection to your true self.

It's now time to leave the Temple of Resonance,

But know that you can return whenever you seek solace,

Healing,

Or a reminder of your limitless potential.

As you step out,

You begin your gentle descent back to the earthly realm,

Carrying with you the gifts of the temple.

Feel yourself slowly descending,

The sensation of gravity gently pulling you back to your resting place.

As you touch down,

Take a moment to express gratitude for the journey,

For the healing,

And for the rediscovery of your true self.

Now,

As you lie here,

Let the memories of the temple and its melodies lull you into a deep,

Restful sleep.

You are whole,

You are loved,

And you are limitless.

Good night,

Dear traveler.

May your dreams be filled with the harmonious melodies of the Temple of Resonance and the boundless love of the universe.