Winding Down Into Sleep - Yoga Nidra

There can be many reasons why we can't fall asleep. By connecting with the body, we can let go of thinking. This deeply relaxing practice of Yoga Nidra naturally encourages sleep. The track gently guides you to your source and into sleep.

Transcript

My name is Gerald Blomile and I wrote and recorded this podcast meditation for you.

Enjoy.

Lie down and make yourself comfortable.

When you're ready,

Close your eyes.

Your intention is to fall asleep and to rest deeply.

All you have to do is to listen and follow my voice.

Do not think about what you're hearing.

Just welcome whatever you experience.

Let everything happen without effort.

Let your senses wander.

Hear the sounds around you.

Loud ones and soft ones.

Hear with your ears and with your whole body.

Relax your eyes.

Allow them to soften.

Sense the taste in your mouth.

Welcome the breath and savor the smell in your nostrils.

Feel the touch of the air on your skin.

Feel your clothes.

And where your body is resting.

Notice how your body is breathing by itself.

Without controlling or manipulating,

Watch your abdomen rise and fall with each breath.

Feel how the breath enters the nose,

Flows through the throat,

And how the abdomen rises as you inhale.

As you exhale,

The abdomen sinks and the air flows out of the nostrils.

Recognize the waves of inhaling and exhaling passing through your body.

Relax and flow with the waves.

There's nothing to do,

Just welcome and relax.

Feel how everything relaxes by itself.

Notice the energy flowing all by itself to wherever it is needed.

You cannot feel and think about your body at the same time.

Just let ideas and thoughts come and go.

Notice that you're not your feelings and thoughts.

They appear and disappear in the vast space of awareness.

Sensing leads to understanding or accepting something emotionally.

Sensations flow.

They're currents,

Not things.

Maybe you can feel them inside and around your body.

Feel your whole body and allow it to relax.

Allow your muscles to relax and your skin to soften.

Feel how comforting it is to be supported.

Feel light and comfortable,

Soothed and open.

Let go of any thoughts about changing yourself or others.

Be kind and understanding.

Accept yourself just as you are.

Everything is okay.

Let a deep sense of well-being arise.

Take two deep breaths.

Breathe in as deeply as you can without effort.

Hold the breath for a few seconds.

As you exhale,

Pull in your abdomen and release all your thoughts along with the used air.

Breathe in slower and more deeply.

Hold your breath.

Feel the whole body as you exhale and notice how peaceful and heavy it feels.

Feel how much calmer and more peaceful you are.

Let go into the feeling of just being.

There's nothing to do,

Nowhere to go.

Feel relaxed and heavy,

Ready to fall asleep,

Deeply and restfully.

Notice how your body continues to breathe by itself.

Your abdomen is soft.

Your heart is beating slowly.

Let go of any tension with an out-breath.

Welcome the feeling of well-being as it spreads throughout your body.

Let go even further.

Feel how everything is happening without effort.

Sense the well-being in your whole body.

Everything is at peace.

Without interfering,

Just observe what is happening.

Allow your body to relax even further.

Sense your muscles,

Your abdomen and your skin softening.

Your arms and legs feel heavy.

Your eyelids are totally relaxed.

Your body is breathing by itself.

Notice how stillness and peace arise.

As you exhale,

Feel well-being in every cell of your body.

As you inhale,

Welcome the feeling of well-being in every cell of your body.

If you focus your attention on something,

Your mind tends to be active.

If you focus your attention on two things at once,

You open your focus and your eyes will soften.

This relaxes the mind and it thinks less.

Welcome all sensations in your face.

Simultaneously feel the sensations in both jaw bones,

Both lips.

Feel your cheeks,

Nostrils,

Eyes,

Both eyebrows,

Temples and ears.

Feel the forehead and the back of the head at the same time.

Without thinking,

Feel your whole head as a space of shimmering sensations.

Feel both shoulders from the inside and the sensations in both upper arms.

Elbows,

Forearms,

Wrists and palms.

Feel the sensations in both thumbs,

Forefingers,

Middle fingers,

Ring fingers,

Little fingers.

Feel the space between the fingers and the fingertips.

Notice that each palm and the fingers are like energy streams connecting you with the surrounding space.

Feel the inside of your chest and the upper back,

Your ribcage and the middle back,

Your abdomen and the lower back,

Your pelvis and your buttocks.

Feel the sensations in both thighs,

Both knees,

Lower legs,

Ankles,

Soles of the feet and tops of the feet.

Feel both big toes,

Second toes,

Third,

Fourth,

Small toes.

Feel the space between the toes and the tips of the toes.

Notice that each sole of the foot and each toe is like an energy stream connecting you with the surrounding space.

Let all individual sensations merge into one.

Feel the inside of the whole body at once.

Feel the whole body.

Move your attention to feel the sensations on your skin and in the tissues below.

Feel the muscles relax and come to rest.

Feel the sensations in your bones and in the internal organs.

Notice how your heartbeat has slowed and all your organs are at rest.

Feel every cell is filled with well-being.

Feel the aware and clear life energy filling everything with peace.

It is always here,

Without a fixed identity and without a concept of space and time.

Feel that the space inside and outside you is the same space.

Allow your attention to wander in all directions.

Notice it can be everywhere at the same time.

Front and back,

Left and right,

Inside and outside.

Awareness is everywhere simultaneously.

Enjoy this feeling of simply being.

There's nothing to achieve.

Nothing to control.

Everything can be just as it is.

Trust.

On this level you are perfect just as you are,

A unique being connected to the wholeness of life.

Let everything just be.

Rest deeply.

Socialise more.

You

Reviews

Very soothing, poetic & relaxing I was able to drift off to Lala land in no time! Thank you 🙏🏻

Such a thoughtful yoga nidra. Such a beautiful voice too.

Very soothing…. I was out like a light! Many thanks Gerald 🙏❤️💫

I fell asleep at 4:30 am and woke at 7:15 am. Excellent.

Soothing and works to get me to sleep every time.
Wonderful, thank you.

Soothing 🙏

Never heard the ending, I went to sleep

Eased my worried mind......💛

Your voice is so soothing, 🙏🏼💜

One of the most effective yoga nidras I have experienced. Thank you🙏

It worked! Apparently I dozed off before making it to the end. Thank you!

Beautiful and soothing voice, very relaxing. Great meditation

Loved it. Right to sleep. Thank you

Thank you🙏🏻🙏🏻🙏🏻Normally with yoga nidra, I tell myself to stay awake and aware. Used this (only) twice for this night and only heard the beginning🙏🏻🙏🏻🙏🏻