This Yoga Nidra meditation is designed to help you drift into a peaceful,
Restful sleep.
Yoga Nidra,
Often called yogic sleep,
Is a deeply restorative practice that guides you into a state of conscious relaxation.
It's like a bridge between being awake and asleep,
Where your body and mind can fully unwind.
As you settle into bed,
Take a moment to find a comfortable position and let go of the day.
Allow yourself to relax fully,
Knowing that this time is just for you.
Together we'll journey into a place of deep calm,
Preparing your body and mind for a night of restful sleep.
Close your eyes and allow your body to relax fully.
Let the mattress support your weight and notice how it feels to be still,
Ready to unwind.
Take a moment to focus on your breath,
The gentle rise and fall of your chest.
Inhale deeply,
Drawing in a sense of calm.
Exhale slowly,
Letting go of the day's events.
With each breath,
Feel yourself drifting further away from the busyness of the day and closer to a state of rest.
We'll begin by bringing your attention to different parts of your body,
Helping them to relax one by one.
Start with your right hand.
Feel your thumb,
Then each finger.
The index finger,
Middle finger,
Ring finger and pinky.
Notice the palm of your hand,
The back of your hand,
Your wrist and your forearm.
Slowly move your awareness up through your elbow,
Upper arm and shoulder.
Now focus on your right side.
Feel your waist,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Heel,
The sole of your foot and the top of your foot.
Move your awareness to your toes,
Big toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
Let each part relax completely.
Next,
Shift your attention to your left hand.
Notice your thumb,
Then each finger.
The index finger,
Middle finger,
Ring finger and pinky.
Feel the palm and back of your hand,
Your wrist and forearm.
Slowly bring your awareness up through your elbow,
Upper arm and shoulder.
Move your focus to your left side.
Notice your waist,
Thigh,
Knee,
Shin,
Calf,
Ankle,
Heel,
The sole of your foot and the top of your foot.
Bring your awareness to your toes,
Big toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
Let them relax deeply.
Now bring your awareness to the back of your body.
Feel the back of your head,
Neck,
Shoulder blades,
Spine,
Lower back and the back of your hips.
Notice the back of your thighs,
Knees,
Calves and heels and let them release any tension.
Finally,
Shift to the front of your body.
Bring your attention to your forehead,
Eyes,
Nose,
Cheeks,
Lips and chin.
Notice your throat,
Chest,
Heart and abdomen.
Allow your entire body,
From head to toe,
To soften and relax completely.
Now imagine yourself in a peaceful forest as the day begins to end.
The sunlight is soft,
Filtering through the trees and the air is fresh and cool.
You start walking along a path,
Feeling the ground steady beneath your feet.
The sounds around you are gentle,
The rustling of leaves,
The distant call of a bird,
The whisper of the breeze.
As you walk,
The path leads you to a small,
Tranquil lake.
The water is still,
Like a mirror,
Reflecting the colors of the evening sky.
Take a deep breath,
Imagining the peacefulness of the lake flowing into you.
With each exhale,
Let go of any remaining stress or tension,
Allowing it to drift awake like ripples on the water.
Each breath helps you feel more relaxed,
More ready to let go.
Visualize the energy of the earth rising through your body,
Grounding you,
Giving you a sense of stability and safety.
Feel the sky above,
Open and clear,
Bringing a sense of lightness to your mind,
Helping it to quiet down and prepare for rest.
Let the image of the forest and lake gently fade away,
Bringing your attention back to your breath.
With each inhale,
Feel your body settle deeper into comfort.
With each exhale,
Allow your mind to release any remaining thoughts,
Letting them drift away like clouds.
Feel the bed beneath you,
Solid and supportive,
As you sink further into its warmth.
There's nothing left to do,
Nothing more to think about.
Just allow yourself to drift naturally into sleep,
Knowing that you're safe and ready to rest deeply.
As sleep begins to gently take over,
Welcome it fully.
Allow your body and mind to surrender to the night,
Trusting that you will wake up feeling refreshed and renewed.
Your body is at ease and your mind is calm.
Let the night embrace you softly and allow yourself to rest deeply and peacefully.
