Yoga Nidra To Get Back To Sleep (With 432 Hz Meditation Music)

Get back to sleep with yoga nidra guided meditation by Grace Yoga. It is supported by 432 Hz meditation music designed to help you sleep and rest well. It includes a body scan and sankalpa. Thank you so much for listening. I hope you find rest with this meditation. If you would like a music-free version uploaded, please let me know. Updated August 2020: This recording has been remastered for improved quality.

Transcript

Welcome to Grace Yoga,

Yoga Nidra.

Thank you so much for joining me for this Yoga Nidra practice.

This Yoga Nidra is designed to help you find sleep and rest.

If you're using this Yoga Nidra practice,

That means you might be having difficulty getting to sleep and just know that it is not your fault.

That you deserve rest.

Know that when you let go,

Sleep does come.

If you are still awake at the end of this practice,

Please start the recording again.

Right now is the time for rest.

Energy levels begin to settle.

Start to feel it in your own body.

Stay connected to my voice during this practice and know that you are doing this practice exactly right,

Just perfectly.

Let all worries and concerns melt away.

Know how important you are.

Know how deserving of sleep you are.

Let's begin.

Once you get into your ideal position of comfort,

Begin to settle.

Feel the body melt even more into the floor or the bed.

Let go.

Let go even more.

Begin to shift your awareness from thinking and doing to feeling and observing.

Use your breath here,

Taking in a deep inhale and exhale,

Sighing that out,

Beginning to feel heavy,

Allowing your mind and your body to drop into this serene state of being.

Notice how one breath can make a world of difference here.

Maybe you become aware of tightness in the body that you didn't notice before.

Go ahead and take a deep breath,

Moving your awareness to that tension.

As you exhale,

Allow that tension,

That tightness to melt away.

Take your awareness to your hearing.

Listen to the closest sound to you.

Really tune in now.

Maybe you hear your breath.

Maybe you hear or sense your own heartbeat.

Scan the body,

The heels.

Let them feel heavy.

The calves,

Thighs,

Hips,

Both legs heavy.

Low back,

Middle back,

And upper back all sinking into the support beneath you.

The head being fully supported here.

The eyes feeling heavy in the eye sockets.

The nose and tip of the nose,

Cheeks,

Jaw.

A sense of heaviness in the head,

Relaxation in the neck and shoulders.

One more deep inhale here.

And as you exhale,

Make any final adjustments so that you can be still,

Calm,

And at peace for the rest of this practice.

Now is the time to bring your intention to the surface of your mind,

Your sankalpa.

For those new to sankalpa practice,

A sankalpa is a short and positive statement that's said in the present tense.

Something that you wish to see happen in your life,

Your deepest and your most heartfelt desire.

For a desire to feel more at peace,

A sankalpa could be.

I flow through life with ease and tranquility.

If you have a sankalpa that you are working with,

Go ahead and stick with that sankalpa for this practice.

However,

If you're at a stage or place in your life that it's time to seek out a new sankalpa,

Go ahead and take some time here to find out what that is for you.

Once you have settled on your intention,

Draw up a feeling of positivity,

Assurance,

Faith,

Or optimism,

And say your intention in your mind three times.

Now we'll move on to a rotation of consciousness where I will say a part of the body.

Just bring your awareness to that part.

There's no need to make any movements.

It may feel as if I'm moving a bit fast through this rotation of consciousness,

But don't worry,

It's designed this way so that your mind can move from part to part without being distracted by the silence between.

So let's begin.

Take your awareness to your right hand,

Your entire right hand.

Bring your whole awareness to your right hand.

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Palm of the hand,

Back of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

Right side ribs,

Right side waist,

Right hip,

Right 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.

Take your awareness to your left hand,

Your entire left hand.

Bring your full awareness to your entire left hand.

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Palm of the hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Left side ribs,

Left side waist,

Left hip,

Left 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.

Feel all the parts of the left leg,

The entire left leg,

All the parts of the right leg,

The entire right leg,

The hips,

Sacrum,

And tailbone together.

The entire spine,

Low back,

Middle back,

Upper back,

Back of the neck,

Back of the head,

Top of the head,

The forehead,

Right eyebrow,

Left eyebrow,

Space between the eyebrows,

The nose,

The tip of the nose,

Right cheekbone,

Left cheekbone,

Both cheekbones,

Right eye,

Left eye,

Right eye socket,

Left eye socket,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Both eyes.

The entire jaw,

The base of the throat,

Right arm,

Left arm,

Both arms together,

Right side of the chest,

Left side of the chest,

The entire chest,

Upper abdomen,

Lower abdomen,

The entire abdomen,

Right side of the body,

Left side of the body,

The whole body,

Whole body,

Whole body.

Take your awareness to your lower abdomen.

Notice the gentle rise and fall of the abdomen.

Notice your breath.

Continue to breathe naturally.

Plant every exhale from 12 down,

Counting on your own and if you get lost,

Just start again at 12.

Release the counting of the breath.

Begin to feel heavy and sinking,

The whole body heavy like lead,

Like stone,

Heavy and sinking.

Now feel light,

Weightless,

Uplifting,

Rising up.

The body is weightless.

You turn to the sensations of heaviness,

A feeling of sinking into the support beneath you,

A feeling of melting down deeper and deeper.

Let go.

Feel sensations of being weightless,

Rising up like a cloud,

Like a balloon weightless.

Bring your awareness to the screen of your mind.

See what is present.

You may see colors or shapes.

It doesn't matter what is there.

Become the observer.

Notice what is coming or going without labels or opinions.

Just observe.

Begin to visualize a triangle,

Pyramid,

An hourglass,

A notebook,

A palm tree,

An ocean wave,

A pond,

Rabbit,

A hawk,

An owl,

Leopard,

Giraffe.

A llama,

A dirt road,

A cottage,

A big white puffy cloud,

A still lake,

A full moon.

Release visualizations and become aware of the space between your eyebrows.

Bring your full awareness and presence to this space.

Notice how your body feels.

Perhaps you feel relaxed,

At ease,

As an observer.

Become aware of how you feel.

Remember your intention.

Say your intention in your mind three times.

Allow yourself to drift off into a deep and peaceful sleep.

Reviews

I like the music in the background that went well with your soothing voice. I struggle with insomnia, and while I did not fall asleep during this practice, I fell asleep soon afterwards for a bit again. So thank you once again for giving my brain time to shut off many blessings to you

Thank you so much that was really beautiful and I fell asleep which is really rare These days. Thank you, thank you, thank you. 🙏

It was another night of restlessness and being unable to turn my brain off. I finally, finally fell asleep within the first half, thank you.

I didn't fall asleep but I really enjoyed this sleep meditation. I enjoyed the deep relaxation and it helped me quiten my busy mind.

So calming and soothing I finally did get back to sleep. I liked counting backwards from 12. Thank you for creating this lovely meditation. 🙏💕

That was very helpful getting me back to sleep in the middle of the night.

A lovely yoga nidra ~ helped me back to sleep after a wee hours awakening. Thank you! Namaste
🌺🙏🌺

Beautiful...fell back to sleep. Many thanks 🥱😴💤💕

Very calming and reassuring. I have listened to this several times now. 🙏🏼

This is great. Thank you so much. I return to this practice often 🙏🌷

On the one hand it was just a yoga Nidra. On the other hand, I really enjoyed it! I will use it again. I enjoyed the combination of Grace’s voice and pacing along with the subtle music. I tend to not prefer music with guided meditations, yet this was good, useful. Thank you, Grace!

Worked perfectly - got back to sleep rapidly. Lovely 🙏🏻

An amazing way to fall asleep which is creative and effective. Thank you!

… a beautiful soothing yoga nidra. Highly recommend

😴🙏

Very calming thank you 😊

Great If your a having trouble sleeping. My whole family loves it! Thank you!

Perfect. Went right back to sleep. Thank you 💫

I listened to this in the middle of the night at 2am, having been woken up and was struggling to get to sleep. Right after the track finished, I was fast asleep. Thank you.

So talented. Thank you.