Sleep Nidra to Wind Down Into Sleep

This is Sarah Eyler with Deep Rest Yoga.

Welcome to this short yoga nidra to wind down into sleep.

Lying in your cozy bed and finding your perfect position of rest.

Closing down both of your eyes,

Allowing your eyes to soften.

Adjusting your body so you can arrive here fully.

So you can rest in stillness and allow your nervous system to begin to release and let go.

In this practice,

We will journey together to the very edge of sleep.

Slowly resting all layers of yourself in a state of pure awareness.

And then as our practice together ends,

I will guide you to drift off into a deep,

Healing sleep.

Try to maintain a hint of consciousness until the end of this recording.

But if at some point you feel like you're weaving in and out or falling asleep,

Release the need for perfection.

Trust that you will still hear everything that you need to.

Bringing all your attention to your breath.

Taking a deep breath in,

Filling your lungs with air.

And then exhale with a sigh,

Letting it all go.

Again,

Inhale and fill up your lungs with air.

And then exhaling and letting it all out.

One final deep breath in.

And out,

Letting it all go.

Returning now to your natural breath.

Riding the waves of breath as they flow in and out.

Letting the belly rise and fall.

Allowing yourself to arrive in this moment.

Starting to release the thinking mind.

Dropping into sensing and feeling.

Knowing that you are worthy of rest.

This is your time to deeply relax and receive.

To journey beyond the constraints of the mind.

To reconnect with what you already know.

To connect with that deep place inside.

That place of peace that resides in us all.

Tuning into your whole body now.

Appreciating your body and all that it's done for you as you've moved throughout your day.

Noticing any sensations in your body.

Maybe sensations of warmth or cold.

Tingling,

Vibration.

Just being present with your whole body without judgment.

Allowing the back of your head to start to soften and release down into your pillow.

Softening the lines on your forehead.

Allowing your eyes to drop back and down even further.

Releasing all tightness and tension in both sides of your jaw.

Whole face and head softening.

Shoulders,

Arms,

Hands and fingers all releasing down.

Allowing your whole upper body to soften into rest.

Releasing your hips,

Low back,

Legs,

Feet and toes.

Bringing your attention now to the very center of your chest.

To the very center of your abdomen.

To the very center of your belly button.

Allowing your attention to the very center of your chest.

Connecting in to the guidance of your heart.

Your deepest knowing.

And welcoming any intention or sankalpa that is arising there.

Welcoming your intention in the form of a concise statement in present tense language.

Beginning with the words I am or I feel.

Whatever your heart is telling you.

If you're not currently working with an intention or sankalpa,

Perhaps you want to work with the simple statement I sleep deeply and wake up feeling refreshed and renewed.

Bringing your intention into your awareness now and repeating it silently to yourself three times.

Planting it like a seed in your heart that will germinate and grow.

Bringing your attention now back to your physical body.

Allowing me to guide you from body part to body part.

Noticing any and all sensations.

Really focusing your attention on each body part as it is named.

Beginning at the very tip of your tongue.

Noticing all sensations at the tip of the tongue.

Flowing your attention down to the base of the tongue.

The roof of the mouth.

Inside the right cheek.

Inside the left cheek.

All your teeth and gums.

Both lips.

Noticing all sensations that are rising in your entire mouth.

Bringing your attention to the very tip of your nose.

The bridge of your nose.

Over to the right temple.

The right cheekbone.

The right eyebrow.

The right eye and eye socket.

All the muscles behind the right eye.

Over to the left temple.

Left cheekbone.

Left eyebrow.

Right eye and eye socket.

All the muscles behind the left eye.

All the muscles behind the left eye.

Right eyebrow.

And then inside the very center of your head.

The right hemisphere of the brain.

Left hemisphere of the brain.

Over to the right ear.

Earlobe.

Ear canal.

The entire right ear listening.

And over to the left ear.

The left earlobe.

The left ear canal.

The entire left ear listening to sounds all around you.

Flowing your awareness down to the right side of your jaw.

Releasing and softening any tension that you're holding onto.

And over to the left side of your jaw.

Releasing and softening all tightness and tension here.

Flowing down the tip of your chin.

To the base of your left ear.

To the base of your throat.

The center of your chest.

Over to the right collarbone.

Right side of your chest.

Right shoulder.

Flowing your attention down the upper arm.

Past the right elbow.

Down the right forearm.

Through the right wrist.

Into the palm of the right hand.

The tip of the thumb.

Tip of the second finger.

Tip of the third finger.

Tip of the fourth finger.

Tip of the fifth finger.

And the tips of all the fingers on the right hand.

Flowing your attention back up to the very center of your chest.

And then over to the left collarbone.

The left side of your chest.

The left shoulder.

The left upper arm.

Past the left elbow.

Down the left forearm.

Through the left wrist.

And into the palm of the left hand.

And the tip of the left thumb.

Tip of the second finger.

Tip of the third finger.

Tip of the fourth finger.

Tip of the fifth finger.

And the tips of all the fingers on the left hand.

Bringing your awareness back to the center of your chest.

And then flowing it down through the navel.

And into the low belly.

And then over to the right hip.

Through the right thigh.

Into the right knee.

Through the right calf and shin.

And then into the right ankle.

Attention flowing to the very tip of the right big toe.

The tip of the second toe.

Tip of the third toe.

Tip of the fourth toe.

Tip of the fifth toe.

And then the tips of all the toes on the left foot.

Attention flowing back up to the low belly.

And then over to the left hip.

Flowing down through the left thigh.

Into the left knee.

Through the left shin and calf.

And then to the left ankle.

And then the very tip of the left big toe.

The tip of the second toe.

Tip of the third toe.

Tip of the fourth toe.

And then the very tip of the fifth toe.

And the tips of all the toes on the left foot.

Bringing all your attention back to the center of your chest.

And just sensing your whole body.

Noticing your whole body present and aware.

A whole body deeply resting.

Sinking down into your bed.

Start to observe your breath flowing in and out.

Moving and flowing in an effortless way.

Your breath cleansing and calming your entire nervous system.

And your whole body.

Signaling to your body it's time to rest.

Your body soft and peaceful.

Just floating now in a feeling of comfort,

Safety and ease.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

Just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

And just letting go of all the tension.

Sinking down and softening into your bed.

As you release any last bit of consciousness.

Allowing yourself to gently drift off.

Into a deep and healing sleep.