Sleep Deeply With Yoga Nidra (No Music)

Sleep deeply with this Yoga Nidra guided meditation. This meditation is about 30 minutes in length, guided by the gentle voice of Grace Warlick. The intention of this meditation is to help you fall asleep. It includes a body scan, sankalpa practice, rotation of consciousness, opposite awareness, breath awareness, and a visualization practice. No music is in the background of this meditation.

Transcript

Welcome to Grace Yoga Nidra.

This Yoga Nidra guided meditation is designed to help you get to sleep.

No matter what has happened today,

Know that now is the time for sleep and rest,

And that you can let go of anything that happened during the day.

Take in a deep breath in through your nose and sigh the breath out through the mouth.

Take whichever position is most comfortable for you,

Either on your back,

On your side,

Even on your stomach.

Most important thing is that you are comfortable.

Cover yourself with a blanket.

Use pillows under your knees,

Between your knees if you're on your side.

Let the pillow cradle your head.

Allow yourself to be completely supported by the bed.

Let it feel as if you are being embraced by the support beneath you.

And allow gravity to pull you deeper down into a sense of ease and comfort.

Breathe deeply into your lower abdomen.

Let your ribs as you inhale and exhale soften a little more.

Notice how when you exhale,

Relaxation flows in and over your whole body.

Feel the room that you are in,

The walls,

The ceiling,

The floor.

Visualize this space within your mind.

Recall any furniture in the room.

See yourself lying here safely and comfortably.

Begin to take your awareness to within your body.

Notice your hands.

Feel into your legs,

Your torso.

Feel into the space just outside your body.

Any clothing or blankets touching your skin.

Any air rushing against your skin.

Bring your awareness to your eyes.

Allow your eyes to feel heavy.

Let your eyelids be like warm blankets over the eyes.

Bring your awareness to your neck.

Allow your neck muscles to release and soften.

Let your neck and shoulders surrender to the bed.

Take in another deep inhale through the nose.

Inhale sigh the breath out and make any other adjustments that you need so that you can remain still throughout this practice.

Release the desire to fall asleep as this can cause additional stress.

Instead focus on the sound of my voice.

Focus on letting go.

Any distractions,

Thoughts,

Or sounds that arise.

Let them come and like a witness,

Let them go.

Allow them to fade back into the silence from where they came.

Now it is time to practice sankalpa.

A sankalpa is an affirmation.

It is an intention.

It is like the best gift that you can give yourself.

It is something that you want to see happen in your life.

When you come up with your sankalpa,

It is said in the present tense and it's just a short simple statement.

An example is I trust the divine timing of the universe.

Abundance flows into my life.

I am fulfilled by all that I do.

You can use any of these examples or perhaps these examples can inspire you to come up with one of your own.

Take a few moments now to decide and settle on your sankalpa.

Choose your sankalpa now.

Imagine what your life would be like if your sankalpa were happening right now.

How would you feel?

What emotions would it inspire?

Can you imagine and see what your life would look like if your sankalpa had already come to pass?

What emotions arise?

With this emotion that you've tapped into,

Repeat your sankalpa in your mind three times.

Release any thoughts of the sankalpa and let it drift away.

We will move on to a rotation of consciousness.

I will say a part of the body.

All you have to do is bring your awareness to that body part without moving it.

And become aware of it.

You can either have a felt sense feeling into that part of the body.

Or if you are more of a visual person,

You can visualize that body part lighting up with your favorite color.

Bring your awareness to your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Shoulder blade,

Right side ribs,

Right side waist,

Right hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Bring your awareness to your left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Elbow,

Arm pit,

Shoulder blade,

Left side ribs,

Left side waist,

Left hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left heel,

Right heel,

Both heels together,

Left calf,

Right calf,

Both calves,

The left hamstrings,

Right hamstrings,

Both sets of hamstrings,

Left hip,

Right hip,

Both hips,

Tip of the tailbone,

Sacrum,

Lower back,

Middle back,

Lower back,

Back of the neck,

The entire spine,

Left shoulder blade,

Right shoulder blade,

Both shoulder blades,

Back of the head,

Left ear,

Right ear,

Both ears,

Left eyebrow,

Right eyebrow,

Space between the eyebrows,

Both eyebrows,

Left eye,

Right eye,

Both eyes,

Left eyelid,

Right eyelid,

Both eyelids,

Left eye socket,

Right eye socket,

Both eye sockets,

Left cheek,

Right cheek,

Both cheeks,

Left nostril,

Right nostril,

Both nostrils,

The entire jaw,

The chin,

Lower lip,

Upper lip,

Both lips,

Lower row of teeth,

Upper row of teeth,

All teeth,

The tongue,

Roof of the mouth,

The whole mouth,

The throat,

The neck,

The neck,

Left collarbone,

Right collarbone,

Both collarbones,

Left arm,

Right arm,

Both arms,

Upper chest,

Middle chest,

The whole chest,

Left side of the rib cage,

Right side of the rib cage,

The whole rib cage,

Upper abdomen,

Navel,

Lower abdomen,

The whole abdomen,

Left leg,

Right leg,

Both legs,

Left foot,

Right foot,

Both feet,

Left side of the body,

Right side of the body,

Left side of the body,

Right side of the body,

Whole body,

Whole body,

Whole body.

Notice how calm the body is.

Be the observer,

Be the witness.

Notice the breath,

The natural,

Spontaneous breath.

Begin to count every exhale from 18 down all the way to one.

Exhale 18,

Exhale 17.

Keep counting down.

If you get lost,

That's okay.

And start again at 18.

Release the counting of your breath.

Observe the body.

Let your body begin to feel heavy,

Like bronze or stone,

Heavy.

Now let your body feel light and weightless.

Let your body feel as if it's sinking down deeper and deeper.

Now allow your body to feel as if it's floating.

Notice any feelings of opposites.

Let your body feel neutral,

Relaxed.

Bring your awareness to the screen of your mind.

Notice what you see in this dark space.

Maybe you see nothing.

Perhaps you see colors.

Perhaps you see shapes.

Whatever you see or do not see,

Know that that is exactly right.

I will say a series of words.

All you have to do is visualize these words as images in this screen of your mind.

Visualize a tree.

Fine leaves.

A red flower.

A drop of rain.

Dark soil.

The roots of a tree.

A seed.

A spoon.

A boat.

A feather.

A garland.

A swing set.

A sand castle.

A big puffy cloud.

A lotus.

A cat.

A clock.

A seashell.

A night sky.

A full moon.

A hammock.

Visualize the visualizations from your mind.

Visualize your intention.

Repeat your sankalpa in your mind three times.

Let your body fully let go.

Fully relax.

Allow yourself to fall and drift into a gentle,

Relaxing,

Restorative sleep.

Reviews

Thank you Grace this one has helped me to fall back to sleep many times 🙏🤗

Many hours of being awake during the wee hours in North Truro. Finally fell asleep listening to this around 4:30 am. Grateful for the silent, no-music background and for the hour and a half of extra sleep. 4/26/23

Relaxing. Fell asleep 💤

Thank you 🙏

What I heard was excellent!! I love your voice, I find it very relaxing and soothing. However, I fell asleep within 5 or 10min, which goes to show that your meditation really works!!! Thank you so much, I really needed that sleep. 🙏🏼🙏🏼❤❤😴💤😴💤😴🤗

Grace's yoga nidras are little gifts to your soul. 🙏💤😊