Yoga Nidra For Deep, Restful Sleep

This yoga nidra was created with the intention of supporting a deep, restful sleep. Guiding you through a body scan, breath awareness, and a visualisation. This is a journey for your body and mind to dive into a restorative, nourishing sleep.

Transcript

Hi and welcome.

My name is Georgia and today I'll be guiding you through a yoga nidra for deep restful sleep.

Yoga nidra translates directly to sleep yoga in Hindi and it's a practice that is used to guide yourself to a state between wakefulness and sleep.

This practice will be aimed at allowing yourself to rest deeply by maintaining awareness as you relax and your body will begin to fall asleep.

Through this process it's possible to enter a profound state of consciousness with potential profound psychological,

Spiritual and physical benefits.

Come into a comfortable position,

Either seated if you're somewhere where you can't lie down or preferably lying on your back body somewhere comfortable where you won't be disturbed.

Ensure you're warm and allow your head to be slightly supported.

Allow your arms to drop down beside the side body.

Allow your shoulders to soften into the ground,

Chair or your bed.

Allow your feet to fall out and down.

Take a deep breath in and as you breathe out release any clenching in your jaw.

Take another slower deeper breath in.

Part your lips and breathe out softening into your face,

Your eyes,

Ears,

Nose and forehead.

Take a moment to uncurl your toes,

To uncurl your fingers and then take one more slow deep long inhale.

Hold the breath,

Hold your breath,

Open your mouth,

Breathe out completely and let your whole body release,

Relax and let go.

Remind yourself here that you are safe,

You are supported,

You are held.

Release any expectations,

Any worries,

Any fears.

Let it all go.

And now take a moment to welcome in a heart-centered intention,

Your sangha kaupa,

Heart's intention.

Dive deep for a couple of moments to discover what it is that fills your heart with most resonance in this moment.

Your sangha kaupa is a positive statement in the present tense.

That we will state three times with full presence,

Attention and feeling.

Take a breath in,

Take a breath out and state your intention,

Your sangha kaupa,

Heart's intention clearly three times.

We are going to practice yoga nidra.

We are going to practice yoga nidra.

Invite your whole body to soften and to release.

Let your whole body soften and release.

Let your bones fall heavy,

Your muscles fall heavy,

Your blood,

Your skin,

Your hair soften,

Drop heavy.

Bring your awareness to the back of your head.

Feel the back of the head resting,

Held,

Softening,

Relaxing.

From the back of the head scan your attention to the crown of the head,

Releasing the skin,

The hair on the crown of your head.

Let it go.

From the crown of the head bring awareness to your forehead.

Third eye,

Right brow,

Left brow,

Right temple,

Left temple,

Right eye,

Left eye,

Underneath right eye,

Underneath left eye,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Nose,

Right jaw,

Left jaw,

Right ear,

Left ear,

Upper lip,

Lower lip,

Chin,

Teeth,

Gums,

Tongue,

Release.

The whole face,

Back of the head,

Sides of the head,

Crown of the head is relaxed.

Neck,

Front neck,

Right side neck,

Left side neck,

Back of the neck,

Throat,

Relax.

Upper back,

Middle back,

Lower back,

Sacrum,

Tailbone,

Release.

Upper chest,

Center of chest,

Heart space,

Soften.

Right ribcage,

Left ribcage,

Upper belly,

Middle belly,

Lower belly is relaxed.

Right shoulder,

Right shoulder blade,

Right tricep,

Right bicep,

Right elbow,

Right forearm,

Soften.

Right wrist,

Back of the right hand,

Palm of the right hand,

Pinky finger,

Ring finger,

Middle finger,

Pointer finger,

Thumb,

Fingertips relax.

Whole right arm is relaxed.

Left shoulder,

Left shoulder blade,

Left tricep,

Left bicep,

Left elbow,

Left forearm,

Release.

Left wrist,

Back of left hand,

Palm of left hand,

Pinky finger,

Ring finger,

Middle finger,

Pointer finger,

Thumb,

Release.

Whole left arm is relaxed.

Right hip,

Right glute,

Right groin,

Right inner thigh,

Whole right thigh,

Back of the right knee,

Front of the right knee,

Sides of the knee,

Relax.

Right calf,

Right shin,

Right ankle,

Right top of foot,

Sole of foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

Softens.

Whole right leg,

Right foot is relaxed.

Left hip,

Left glute,

Left groin,

Left inner thigh,

Whole left thigh,

Relax.

Back of the left knee,

Front of the left knee,

Sides of the left knee,

Let go.

Left calf,

Shin,

Ankle,

Top of the left foot,

Sole of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

Release.

Whole left leg,

Left foot is relaxed.

Attention to the whole back body,

Earthing,

Grounding,

Relaxing,

Softening.

Feel the earthly vibration of the back body resting.

Presence to the front body,

Sensations within front body.

Notice the radiant vibration in the front body and relax.

Pour awareness into right side body.

Feel the right side of your body.

Pour awareness into left side of your body.

Feel your left side of body.

Feel your midline,

Your center.

Feel your body as a whole,

Complete entity.

Relax,

Release,

Let go of whole,

Complete body.

Gently shift your attention to your breath.

Notice your inhale.

Notice your exhale.

Notice your inhale.

Notice your exhale.

When you breathe in next round,

Say to yourself inhaling and as you breathe out say to yourself exhaling.

Continue following the sensation and the breath.

Inhaling,

Exhaling,

Inhaling,

Exhaling.

Continue labeling the inhale,

Labeling the exhale.

If your mind wanders or you begin to fall asleep,

Once you notice,

Come back through the next breath noting inhale,

Exhale,

Inhaling,

Exhaling.

In this deep state of resting,

Floating on a big beautiful buoyant lotus flower and its leaf.

Floating on the lotus on top of a calm,

Gently flowing,

Vast ocean.

Feel the weightlessness of your body being carried and being held.

Feel the steady warmth of the sunshine kissing your skin and nourishing your whole body,

Whole self.

You feel safe.

You feel calm.

You feel at ease.

You feel at peace.

The lotus holds you,

Supports you and feeling weightlessness through the body.

It almost feels as though you were floating through the sky,

Floating with the wind.

You can hear the gentle stream of the ocean,

A soft warm breeze and the sound of your breath,

Deep and natural,

Effortless.

As you stay in this drifting,

Relaxing,

Deeply restful,

Your body restores.

Your body rests and you feel yourself drifting within the love and abundance that the lotus holds in this space within and all around you.

Drifting,

Drifting,

Drifting your way back home.

Drifting back to your safest place.

Drifting back to your heart.

Reviews

Great!

This one is a good'un! Thank you!

Perfect! Thank you for sharing! 😊

Lovely and relaxing. Thankyou.

Very effective yoga nidra practice with a soothing voice. Will visit this one again. Thank you! 😴🙏

i always fall asleep and stay asleep till morning when i listen. It is a nightly ritual now.🙏❤