Yoga Nidra For Deep Sleep

Yoga Nidra is a powerful way to release stress at a deep level. Recommended for when your mind just won't switch off and before bed to ease you into a good night's sleep. Great for beginners to meditation to direct the mind away from persistent thoughts. Practise regularly to maintain good sleep.

Transcript

Welcome to your peaceful time of rest and relaxation.

Finding a comfortable place to lie down.

Somewhere quiet and peaceful where you can let go and simply be.

Support your head on a pillow and keep warm with a blanket if necessary.

Allowing your eyes to gently close.

Becoming aware of your whole body and noticing how you're feeling in this moment.

Bringing your awareness gently to your breath.

Feeling the gentleness of your in-breath and your out-breath.

If you are experiencing any tension in your body,

Breathe into the area and invite it to release as you slowly breathe out.

Allow yourself to settle into a longer and slower in-breath and out-breath.

Allowing your body to breathe in its own way quietly and peacefully.

You are becoming more and more relaxed.

Bringing your awareness to your whole body.

Your whole body.

Your whole body.

Become aware that you're going to practice yoga nidra.

If you feel sleepy,

Don't worry but where possible repeat the affirmation,

I will not sleep,

I am aware and I am practicing yoga nidra.

We will finish our practice when you hear my words,

Hari Om Tat Sat.

Now it's time to make your resolve or sankalpa.

This is a wish or a prayer for something that is uplifting and good that you want to come into your life.

Keep your resolve simple,

Allow it to flow to you.

What is meant will come.

Create your resolve as though you already have what you want.

For example,

I am healthy,

Well and full of energy.

Repeat your resolve three times with awareness,

Feeling and intention.

It will be with you very soon.

You are now going to journey around your body with awareness.

As you hear each area of your body mentioned,

Shift your focus accordingly.

You may feel that part of your body or just sense or visualize it.

Do whatever feels right for you.

Becoming aware of the top of your head,

Feeling the top of your head.

Feeling the back of your head touching the floor.

Feeling your forehead.

Your left temple,

Your right temple.

The whole of your nose,

Feeling the whole of your nose.

Your left eye and eye socket.

Your right eye and eye socket.

Feeling your left cheek,

Right cheek.

Top lip,

Bottom lip.

Feeling your whole chin.

Your left jaw and right jaw.

Left ear and right ear.

Feeling the whole of your scalp and hair.

Feeling your whole scalp and hair.

Feeling your throat and front of your neck.

The back of your neck.

Your left shoulder and right shoulder.

Your right upper arm.

Inside of the elbow,

Elbow.

Forearm,

Wrist.

Back of the hand,

Palm of the hand.

Feeling your right thumb.

Index finger,

Middle finger,

Ring finger,

Little finger.

Feeling the whole of your right arm.

The whole of your right arm in contact with the floor.

Feeling your left upper arm.

Inner elbow,

Elbow.

Forearm,

Wrist.

Back of the hand,

Palm of the hand.

Feeling your left thumb.

Index finger,

Middle finger,

Ring finger,

Little finger.

Feeling the whole of your left arm.

The whole of your left arm in contact with the floor.

Feeling your upper back,

Middle of your back,

Lower back and sacrum.

Front of your chest,

Middle of your chest and rib cage.

Tummy,

Left hip,

Right hip.

Left buttock,

Right buttock.

Your right thigh,

Back of the thigh.

Back of the knee,

Knee.

Shin,

Calf,

Ankle,

Heel.

Top of the foot,

Sole of the foot.

Your right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Feeling your whole right leg.

Your whole right leg in contact with the floor.

Feeling your left thigh.

Back of the thigh.

Back of the knee,

Knee.

Shin,

Calf,

Ankle.

Top of the foot,

Heel of the foot.

Sole of the foot.

Your left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Feeling the whole of your left leg.

The whole of your left leg in contact with the floor.

Feeling your whole body.

Your whole body in contact with the floor.

Feeling the contact between your body and the floor.

Feeling your contact with the body and the floor.

The heels.

Carves,

Back of the thighs,

Buttocks,

Middle and upper back,

Backs of the hands and arms.

Back of the head.

Feeling your whole body in contact with the floor.

Feeling the contact between your eyelids.

The top lids and bottom lids.

Feeling the contact between your eyelids.

Feeling the contact between your lips.

Top lip and bottom lip.

Feeling the contact between your lips.

Feeling your whole body.

Your whole body in contact with the floor.

You are aware and practicing yoga nidra.

Feeling warmth.

Awaken the experience of warmth in your body.

Feel your body full of warmth and heat.

Feeling the sensation around your body.

Remember the feeling of warmth and heat.

Enjoy the feeling of warmth and heat.

Awaken the experience of love in your body.

The longing and passion of deep,

Pure love.

Feel your body,

Every inch filled with love.

Remember the experience of real love.

Feeling love in your whole body.

Awaken the experience of peace in your body.

Deep,

Profound,

Blissful peace.

Allow peace to permeate your being through every cell.

Feeling peace in your whole body.

Your whole body feeling peace.

You are aware and practicing yoga nidra.

Visualize a green beach ball.

See a green beach ball.

A red hat with a purple ribbon.

A turquoise ocean reef.

A palm tree swaying in the wind over a golden sandy beach.

A golden flickering candle in the darkness.

A white lotus flower drifting aimlessly on a river.

A cat purring peacefully by a log fire.

A yellow meadow of rape on a bright summer day.

A wise old man sitting and watching the world go by.

The sun setting over the ocean on a long summer day.

A field of spring daffodils.

Listening to a song of birds at dawn.

A harp playing the most beautiful angelic music.

A gushing waterfall.

The sound of pouring rain on the ocean.

A sheep bleating in a meadow.

The rustle and crackle of leaves underfoot as you walk in a forest.

The smell of freshly baked bread.

The smell of beautiful bunch of lilies.

You are aware and practicing yoga nidra.

It's now time to go on a journey.

From where you are now,

Feel yourself lifting up out of your body.

And drifting up and up through the top of the building.

Continue to drift up into the atmosphere looking down on the house or the building.

As you drift higher you see the town and the surrounding countryside below.

Rising up,

You then look down and see the whole country.

The whole of the country.

The outer edge of the country.

Onwards and upwards you drift aimlessly,

Easily and peacefully.

You are full of joy and happiness and everything in your world feels good.

You feel blissful and smile a huge radiant smile.

Higher and higher you drift until you are in space and looking back at Mother Earth.

The gentle glow of light from the sun around the Earth.

You see ahead of you a huge dome shaped vessel.

Floating in space surrounded by shooting stars.

It sparkles and shines with the iridescent colours of a rainbow.

It glows with such an inviting aura you feel drawn towards its beauty.

As you approach the vessel you hear beautiful music of the highest angelic frequency.

Light,

Pure notes emit dancing in your ears like the softest feathers.

You enter the vessel and feel love surround you of the purest form.

Deeply nourishing,

Wonderful,

Blissful love.

Inside the vessel the roof is decorated with changing colours.

Glowing bright from green to blue to red.

And as you think of a colour so the roof changes and becomes it.

The floor of the vessel is filled with a huge comfortable bed.

Covered in the deepest and thickest velvet that you have ever seen.

You feel warm and are drawn towards it.

You stepped gently into the middle of the bed and lie down.

You feel safe as the bed gently envelops you.

You experience the purest bliss like never before.

With the angelic music dancing in your ears.

You feel yourself drifting into a deep and serene meditation.

You go within with ease and hear you rest.

Taking time for healing,

Repairing and nourishing.

Calling on your angels or spirit guides to help you.

In peace and joy you rest with ease.

This is your time for nourishing,

Peaceful,

Blissful meditation.

Time to be who you really are.

Time to rest.

Time to let go.

Time just to simply be.

You are aware and practicing yoga nidra.

Bring your awareness gently back to your resolve or sankalpa.

Repeat it three times with intent and feeling.

It is happening now.

Feel it in your life now.

You are aware and practicing yoga nidra.

Very slowly now becoming aware of your body,

Your whole body.

Your whole body.

You take a deeper and longer breath.

You feel more energy flowing in and around your body.

Feeling the aliveness in your fingers and toes.

And gently moving them to wake them up.

Taking your time from this deep relaxation.

Inviting your mind to become aware of your external surroundings.

Taking a longer and deeper breath.

And another longer,

Deeper and more invigorating breath.

There is no hurry.

Take your time.

Feeling your breath bringing more aliveness through your body.

Allowing your in-breath to energize you and wake you some more.

Gently opening your eyes when you are good and ready.

Haryom tatsat.

Yoga nidra is now at an end.

Reviews

Very nice way to go to sleep. I'm glad this meditation found me last night. I have problems getting to sleep, but I don't remember hearing the end of this meditation. I am grateful. Thank you very much. Have a wonderful day. 🙏❤️🙂

Very helpful after a night with little sleep. I don’t feel so tense and I am ready to handle the day. 🙏🏽

Thank you

I loved the attention to areas such as the eyelids, the scalp, etc. The visualizations were amazing. A perfect practice🙏💕

I woke up too early, put on your yoga Nidra and drifted off during the last part. Thank you. I needed that deep rest.

Been doing 3 years. Was one of my first nidras. Great visualization. Very relaxing and rejuvenating.

The best I’ve practiced, so relaxing and refreshing. Thankyou!

Thank you. You have a calming and relaxing voice x

I loved this rest, thank you!

So relaxing, feel I can face my day with love and harmony

Truly relaxing experience! The lady has a very sweet voice which gently takes you through the session. Thank you 🙂

I favorited this beautiful practice. Thank you so very much.

My new favorite meditation. Wow! Nice pace, nice visualization, peaceful music. I have listened to other meditations by Gina and have always enjoyed them. I have only been doing yoga nidra for 7 or 8 months. This is just what I needed. Thank you Gina.

A great yoga Nidra practice. Nice pace with a soothing voice.

Thank you for a beautiful voice and calming meditation

Calming thank you

Good relaxation. Her voice is calm and invites to stay in the present. 🌷

This is one to keep and repeat.

Never a better sleep!

Lovely! Very relaxing!