Yoga Nidra For Sleep (With Lucid Dream Music)

This 20-minute yoga practice will help you find the sleep you need. Lie down and relax. Get ready for blissful sleep. It contains background music with soft, dulcet tones and sounds of calming, gentle ocean waves. Basic knowledge of Sankalpa will be helpful (see Sankalpa by practicing Sleep Yoga Nidra - Discover Your Sankalpa). The music is composed by Ajit Deshpande, a world-renowned composer of meditation music.

Transcript

Hello dear friend,

Welcome to this Grace Yoga,

Yoga Nidra practice.

The intention of this practice is to help you let go and to find rest,

To prepare yourself,

Lie down,

Get comfortable,

Close your eyes,

Choose whether to lie on your back,

Your side,

Your stomach.

It's most important that you feel comfortable.

Take your time to find that pose that makes you feel most comfortable.

Maybe you have a pillow between your knees,

Or your knees between your arms or under your head.

And perhaps you are covered with a blanket so that you stay warm.

Breathe in a deep inhale,

Exhale,

Feeling the muscles around your shoulders relaxing,

Your head feeling heavy,

Neck softening,

The tiny muscles around your eyes relaxing and softening.

Take in one more deep breath all the way into the lower abdomen.

Gently and slowly exhale.

Notice the subtle changes of your pelvis,

Your hips,

Your legs,

The bottoms of your feet and all 10 toes.

If your mind is wondering,

Thinking,

Bring your awareness to your breath and allow your thoughts to drift away as they no longer help you right now.

There's nothing to be done except to let go.

Mindfully bring your awareness to your physical body.

Is there any tension that you're holding that you can let go of on your next exhale?

Soften your jaw and let go even more.

Bring your awareness to your thoughts.

Begin to direct your thoughts toward your sankalpa,

The powerful sankalpa,

Always said in the present tense,

Short,

Sweet,

Yet powerful.

As an example,

Sankalpa,

You could use something like my mind relaxes with ease.

I sleep easily.

I am at peace.

I know how important I am.

I know how loved I am.

Hold your sankalpa in your mind and in your heart.

Make any final adjustments that you need.

Allow yourself to be still for the rest of this practice.

Now it's time to say your sankalpa.

Say your sankalpa in your mind three times.

Moving on to a rotation of consciousness,

I will say a part of the body and all you have to do is bring your awareness to that part.

No moving,

Just awareness.

You may also have a felt sense of that body part.

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,

Right shoulder,

Right arm,

Arm pit,

Right side ribs,

Right side waist,

Right hip,

Thigh,

Knee,

Left arm,

Right leg,

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,

Left shoulder,

Arm pit,

Left side ribs,

Right hip,

Left side ribs,

Left side waist,

Left hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Heel,

Heel,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left leg,

Right leg,

The pelvis,

The torso,

Right leg,

Left leg,

Heel,

Heel,

Right arm,

Left arm,

Back of the neck,

Back of the head,

Right side of the body,

Left side of the body,

The whole body,

Whole body,

Whole body.

Bring your awareness to your breath.

As an observer,

Begin to count your breathing,

Each exhale from 10 down.

Don't worry if you get lost or lose track,

Just start again at 10.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine,

Ten.

Now we will focus on sensations of opposites.

Imagine the feeling of sinking like a stone in water.

Imagine the feeling of floating like a feather in the air.

Now imagine the feeling of floating like a feather in the air.

Transition your feeling to heaviness as if your body were made of lead.

And now draw up feelings of lightness as if your body were made of cork,

Cotton,

And very light.

Imagine you felt solid.

Solid like a rock.

Solid like granite.

And now feel hollow as if you have much space within.

Imagine yourself as solid.

Now imagine the feelings of being hollow with much space within.

Release the sensations of opposites.

Take your awareness to the screen of your mind and visualize a candle flame.

The seated Buddha,

A pearl,

A seashell,

A rainbow,

A dark stormy cloud.

Torrent rain.

A tree blown by the wind.

A calm breeze.

A pastel sunset.

A flock of birds.

A dove.

A green leaf.

Dark and rich soil.

Let go of the visualizations.

Remember your sun kalpa and say it in your mind three times.

Continue to sleep here for as long as you like.

Namaste.

Namaste.

Reviews

Great way to go to sleep. This meditation helped me calm my mind and ease my anxiety. I'm glad this meditation found me last night. Thank you very much. Have a wonderful day 🙏❤️🙂

Beautiful soothing and peaceful end to the day with a lovely gentle voice. Thank you. 🙏🏻

Thank you, loved the soothing voice and balanced paste, drifted right into sleep🙏

Only heard the beginning as you lulled me to sleep Grace. I wonder how much I will hear next time? Refreshed after a wonderful sleep. Namaste beautiful Grace

Would have liked it better without music but it was otherwise a very fine yoga nidra with lots of sankalpa and heavy/light imagery.
12/3/23

Beautifully calming and grounded. I nodded off soundly and had a good sleep after a few recent restless nights. Thank you 🙏✨🌻

Very nice, I drifted off to sleep right away. Thank you 🙏

This is a great yoga nidra. Possibly the best that I’ve listened to on this platform, and I’ve listened to several! Grace’s voice is so soothing and reassuring that you will fall asleep within minutes after hearing her calming voice guiding you to a better nights rest. Bookmark this one! Thank you Grace. 🙏🏼✨💖✨

So good! I fell deep into sleep . I wish I woke up to write them down .. I do remember saying in it… this is my best day ever. And I had my golden retriever puppy back that I lost many years ago . I put a floppy hat on her and she ran to the people in the garden making them laugh . I never got another golden , as there would be no way to another like her… we have a Doxie pin now that’s 11 and sweet,funny and loving . And I remember thinking my dream is finally going to come true because of meeting the right people ( music promoters,producers) that would sign me for a record deal ! I didn’t want to wake up.. I did .. hungry and ready to have a great day! Thank you ! I love to remember my dreams! Bookmarked and recommended. My new fave sleep journey! 💜🎶🎵💫

Had a dream within a dream. I haven't had one is a while... my best friend and. Dearest dog passed away last October and this was the first time he visited me since. It felt so real and surreal at the same time. Thank you

This is excellent, ibwoke too early, had breakfast and went back to bed,as too tired to face the day, , got over an hour of deep sleep, Thank you very much. 🙏👍🤔

I always fall asleep to this, and I enjoy background music. I just wish you didn’t use the term “pinkie”.

I have never gotten to the end of this without falling asleep! For someone that can spend hours trying to get to sleep that is incredible!

Very relaxing, thank you!

I enjoyed being so relaxed.

So relaxing and peaceful. Thank you Grace.

The voice and guidance consistently lead me to restful sleep and rich dreams.
Thank you 🙏

Calming and pleasant. Pleasant voice which kept pace and complimented the soft sounds as one was gently guided around ones body to attain a relaxed state of being.

🙏🕊💗

Beautifully relaxing. Namaste Grace 🙏🏼🌈