Yoga Nidra To Fall Asleep With Ease (Voice Only)

Do you dream of a deep and ease filled night of rest? To get that deep rest, you don't have to go far! This Yoga Nidra is here to help you fall alseep with ease and comfort. In this voice only yoga nidra track, you'll do some light breathing-a body scan-and feel different sensations in the body to guide you deeper into sleep. By doing all of this, you'll go through different brain waves and levels of consciousness that will get into the sleep cycle faster than you would on your own.

Transcript

Hi,

I'm Jax,

I'm your yoga nidra teacher and I'm so,

So joyful to have this experience with you.

Tonight's yoga nidra is designed to help you get into deep slumber and yoga nidra,

We're going to move down the different brainwave states,

So from beta to alpha to theta to delta and by doing yoga nidra,

It's going to get you into deep sleep a lot faster than a natural sleep cycle would.

Know that if you do fall asleep,

That's perfect and okay,

And know that if you do stay awake,

That's perfect and okay too.

This experience is your own.

The intention for this yoga nidra is just to get you into a space where you feel completely comfortable and relaxed.

So let's first start by getting the body set up in a comfortable position.

So are you lying down?

And I really encourage you to get into your bed,

That way you can start to build an environment that when you listen to a yoga nidra,

You start to associate it with a space of relaxation and peace.

So are you using any support like pillows or eye masks or blankets to get you deeper into a state of rest?

And get really comfortable here and start to feel supported by the surface beneath you.

So wiggle around if you need to make any last minute movements.

Getting a little bit more comfortable here.

And to release any extra tension that might be stored in the body,

We're going to do some flexion and release.

So inhale together and start to point your toes,

Point your toes,

Reach your arms up like you're taking a big morning stretch overhead.

Reach through the body,

Reach through the fingers,

Reach through the hands,

Take a deep breath in.

And then exhale,

Release,

Soften the feet,

Soften the arms.

Next we're going to engage the glutes.

So inhale,

Squeeze your glutes,

Squeeze your glutes,

Squeeze your glutes.

Exhale,

Soften and release.

Stomach is next.

Inhale,

Squeeze that belly in towards the spine.

Squeeze the belly in towards the spine and exhale,

Release.

Shoulder blades are next.

Inhale,

Engage the shoulders,

Feel the chest lift,

Engage,

Engage.

Exhale,

Soften and release.

Last one.

You have a big smile on your face,

Big smile on the face,

Show me the teeth,

Big smile,

Big smile.

Exhale,

Release and let it go,

Let it go.

And to support us further on this deep rest journey and settle into stillness,

We're going to do three cooling breaths where we're going to inhale twice through the nose and then exhale like you're blowing out of a straw with your lips pursed.

So let's do that three times together.

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale.

Take a deep breath in and a deep breath out,

Settling deeper and deeper into the surface beneath you.

Start to bring your awareness to your face.

Soften your eyebrows,

Soften your eyes,

Feel the cheeks grow really heavy down the sides of the face.

Relax the jaw,

Soften the tongue and send a message to your face that it's time to soften and relax.

And bring that awareness to your torso,

Your shoulders,

Your arms,

Your hands and tell them that it's time to release and soften.

Now send a message from the hips down the thighs to the ankles and the feet and tell them that it's time to soften and relax.

Allowing yourself to settle deeper and deeper into stillness and allow this settling of stillness to become effortless.

Feeling that it's really time to allow yourself to let go,

Body relaxed,

Feeling completely supported by the surface beneath you.

And now take your awareness to your hearing and begin to listen to the sounds of your own breath.

And now feel your awareness expand further out,

Listening to any sounds in the room.

And let your focus start to drift to sounds even further away,

Drifting to the furthest sound you can hear.

And notice if you've started to label the sounds.

And can you just simply observe and listen to the sounds,

Being in a space of rested awareness,

Without analyzing,

Just receiving,

Simply being with whatever sounds you hear near and far.

And now let that awareness of the sounds start to drift away,

Letting it just be white noise in the background.

And if your mind starts to wander,

Just simply notice this and bring your focus back to the sound of my voice.

And let me guide you back into this experience.

Let me guide you back to a place of relaxation and ease.

And let this space be yours.

This is time for you.

Everything else can wait.

Begin to experience this stillness even more,

Knowing that throughout your yoga and yidra practice you can move.

However,

If it feels good,

Allow yourself to enjoy this stillness.

This is a chance to do nothing,

Resting effortlessly,

Just as you like.

The more that we can still the body,

The more we can mirror that in the mind.

Inviting stillness,

Staying soft and relaxed,

And with every deep breath you take,

Feel your experience becoming more and more effortless,

Thinking less,

Feeling more.

And as you start to settle even deeper into that stillness,

Let gravity do the work.

Let gravity anchor you down,

Bringing you deeper and deeper into your space,

Knowing that this is a feeling practice,

Nothing to think about.

So you can let that thinking take a break.

Simply feeling,

Simply breathing.

Today's yoga nidra is all about getting deep rest.

To go deeper into your yoga nidra practice,

We're going to create an intention,

Also known as a sin koppa.

And this sin koppa will be your mantra,

Your focal point.

This is a piece of you and it comes from your beautiful,

Beautiful heart.

And the root of a meaningful sin koppa comes from a willingness to be present.

So take a couple of breaths here to be in the present moment.

So to bring you deeper into a space of sin koppa,

I offer up the question of,

What do you want to feel,

What do you want to feel during this yoga nidra practice?

And whatever that feeling is,

We're going to transform it into a positive I am statement.

So I offer up the intention of,

I am allowing myself to rest deeply.

I am allowing myself to rest deeply.

I am allowing myself to rest deeply.

And whatever your intention is,

Silently,

Internally,

Repeat it to yourself three times.

Just take a moment to breathe this intention.

And notice what it feels like in your body when you repeat your intention.

What does it feel like in the body?

And let your mind and body relax as best as you can,

Knowing that you being here and creating an intention is enough.

It's so enough.

And you've done the work.

So now take this time to soften and relax as best as you can as we move on to a body scan.

And I'll guide you to different areas of your physical body,

Following the guidance of my voice.

And in this body scan,

We're just going to notice different areas of your body going from point to point,

Being with the body and giving all your focus on the areas mentioned and welcoming sensations just as they are.

And these sensations can be tingling,

Buzzing,

Temperature,

Pressure,

Or maybe it's neutral.

And just notice that too.

That's all we're doing here.

With rested awareness,

Just simply noticing.

And find yourself releasing control of what something should be and allowing it to be your own experience,

Knowing there's nothing you need to do in this place of rested awareness.

So allow that awareness to land into the right side of the body,

Becoming aware of the whole right hand and the right thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

And the palm of the right hand,

Back of the right hand,

And the wrist,

Forearm,

Elbow,

Bicep,

Shoulder,

Armpit,

And awareness landing in the right side of the ribs,

The ribs,

The front,

Side,

And the back,

Three-dimensional space of awareness in the ribs,

In the right side of the waist,

Pelvis,

And awareness landing in the right hip,

Front and back of the right thigh,

Knee,

Calf,

Ankle,

The heel of the right foot,

Sole of the foot,

Top of the foot,

And the right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

And feel the whole right side of the body,

The whole right foot,

Leg,

Hand,

Arm,

Trillions of cells alive with sensation,

Rested awareness in the whole right side of the body.

And find your awareness now shifting from the right side of the body to the left side of the body.

And allow that awareness to land in the left hand and the left thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

The palm of the hand,

Back of the hand,

The wrist,

Forearm,

Elbow,

Bicep,

Left shoulder,

Armpit,

And the left side of the ribs,

Awareness in the whole left side of the ribs,

Front of the ribs,

Back of the ribs,

Three-dimensional rib cage all flooded with awareness.

And that awareness glides down to the whole left side of the waist,

Pelvis,

Left hip,

And the front and back of the left thigh,

Kneecap,

Shin,

Ankle,

And the heel of the left foot,

Sole of the left foot,

Top of the left foot,

And the left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Sensations in the whole left side of the body,

The whole left foot,

Left leg,

Torso,

Arm,

Arm,

Hand,

The whole left side,

Millions of cells,

Awareness flooding the whole body on the left side.

And find your awareness now shifting from the feet,

Up the legs,

Past the torso,

Past the arms,

And landing in the center of the chest,

In the left side of the chest,

Right side of the chest,

Left collarbone,

Right collarbone,

Hollow of the throat,

Sides of the neck,

Inside the throat,

And the base of the tongue,

Tip of the tongue,

Roof of the mouth,

And the whole mouth flooded with sensations.

And allow that awareness to land in the chin,

Sides of the jaw,

Hinges of the jaw,

Lower lip,

Upper lip,

Space in between the lips,

The left cheek,

Right cheek,

And awareness moving up the face and landing in the left nostril,

The air flowing in and out of the left nostril,

In the right nostril,

Air flowing in and out of the right nostril,

In the tip of the nose,

Bridge of the nose,

The space in between the eyebrows,

And the left eyebrow,

Eyelid,

And all the muscles behind the left eye,

And awareness gliding over to the left temple of the face,

Left ear,

Earlobe,

Folds of the ear,

And witness the left ear listening.

And allow that awareness to travel from the left ear to the space in between the ears and landing now at the right ear,

Right earlobe,

Folds of the right ear,

The right ear listening,

And awareness moving back to the right side of the face and landing at the right temple,

Right eyebrow,

Eyelid,

And all the trillions of muscles behind the right eye.

And allow that awareness to return to the center of the eyebrows and allow that awareness to flow up to the middle of the forehead and landing that awareness now at the top of the head,

At the crown of the head,

And become aware of the whole body together,

The whole body together,

The whole body together,

Feeling yourself deeper and deeper into an awareness of your whole body.

And feel gravity support you as you find the whole bodily settling deeper and deeper into the surface beneath you,

Letting my voice guide you deeper and deeper into a state of relaxation and ease.

And allow yourself to stay relaxed and let this be effortless,

Knowing there's nothing you need to do.

And now become aware of your breath.

Notice the natural rise and fall of your breath,

Expanding your awareness to feel the entire body breathing freely.

And allow this breath to flow without any effort.

Allow this to be effortless.

Can you sense the in-breath?

Can you sense the out-breath?

Letting your breath bring you into a deeper state of calmed awareness and simply follow the natural flow of your breath in and out of the body.

And bring your awareness now to the base of your spine,

Awareness landing at the tailbone,

The base of the spine.

And allow that awareness to go up vertebrae by vertebrae from the tailbone to the low back,

Mid back,

Upper back,

Past the neck and landing at the base of the skull.

And then allow that awareness to travel from the base of the skull,

Vertebrae by vertebrae,

Down the neck,

Upper back,

Middle of the spine,

Lower spine and landing at the tailbone.

And now notice how the breath moves from the tailbone all the way up the spine to the skull on the inhale.

And notice on the exhale it travels from the skull down the spine to the tailbone.

So inhale awareness from tailbone all the way up to the base of the skull.

And exhale awareness from the base of the skull all the way down to the tailbone.

And allow this to happen naturally,

Organically and effortlessly.

And follow the movement of breath just as it is.

Watch and notice your breath just as it is.

The breath flowing naturally and effortlessly,

Allowing this breath to bring you into a deeper and deeper state of rest,

Feeling your body completely supported and releasing with every breath you take.

And begin to tune in now to the sensations happening in the body.

And start to feel a sense of heaviness in the body,

Knowing that whatever your experience is,

Is perfect just as it is.

There's no need for effort here in this phase.

So feel each part of your body becoming heavier and heavier with every breath.

The right leg feels heavy,

Like the roots of a tree descending down into the surface underneath you,

Deep into the earth.

The right leg getting heavier and heavier with every breath.

And feel the left leg now getting heavier and heavier as it roots down,

Descending into the surface underneath you,

Deep into the earth.

The left leg getting heavier and heavier.

And witness the heaviness in the thighs,

The waist,

The chest,

The back,

The whole trunk of the body rooting down into the surface underneath you.

Hands root down,

Arms,

Shoulder blades,

Head heavy,

Descending down into the surface underneath you.

And what does it feel like to be heavy?

All with rested awareness,

Simply noticing the experience of sensations of heaviness in the whole body.

The whole body here heavy,

Like the roots of a tree.

Now let that sensation of heaviness go.

Let that sensation of heaviness be released into the surface beneath you.

Let it go,

Let it go.

And become aware once again of sensations happening in the body.

This time feeling a sense of lightness in the body,

Knowing that whatever your experience is,

Is perfect,

Just as it is.

There's no need for effort here.

And feel each part of your body becoming lighter and lighter with every breath you take.

The right leg feels lighter,

Like a white puffy cloud drifting in a pale blue sky.

The right leg floating in lightness effortlessly.

Feel the left leg now getting lighter and lighter as it floats,

Drifting in the sky like a cloud.

The left leg getting lighter with every breath you take.

Witness the lightness in the thighs,

The waist,

Chest,

Back,

The whole torso of the body floating light as a cloud.

The hands,

The arms,

The shoulder blades,

The head,

All floating,

Feeling lighter and lighter like a cloud drifting through the sky with ease.

And what does it feel like to be light?

With that rested awareness,

Allow yourself to be with the experience of lightness in the whole body.

The whole body floating light as a cloud,

Knowing that whatever your experience is,

Is perfect,

Just as it is.

And let those sensations of lightness go.

Let the sensation of lightness drift away into the surface beneath you.

Let it go,

Let it go.

And just notice,

Notice how there's a part of you who is able to notice these opposite sensations.

And notice how you are noticing,

Feeling yourself sink deeper and deeper into your body,

Into your breath.

Feeling completely supported and at ease.

And now come back to your intention,

Your sen culpa,

And mentally repeat your intention again,

Feeling it with even more clarity,

Repeating that intention with even more clarity,

Knowing it as your new reality.

I am allowing myself to rest deeply within myself.

I am allowing myself to rest deeply within myself.

I am allowing myself to rest deeply within myself.

Trillions of cells vibrating with your intention,

Your true heart's desire,

Like trillions of stars in the sky,

Illuminating this desire with ease,

Comfort,

And peace,

And perfect harmony and balance,

Resting deeply within yourself.

And allow yourself to bask in your intention for a couple more breaths,

Knowing there's nothing to do here but rest in this space.

And allow yourself to be nourished in this relaxation.

Witnessing natural breath in the body,

As you inhale and exhale,

Begin to count,

Counting down from seven to one using the breath.

Inhaling seven,

Exhaling seven.

Inhaling six,

Exhaling six.

Inhaling five,

Exhaling five.

Inhaling four,

Exhaling four.

Inhaling three,

Exhaling three.

Inhaling two,

Exhaling two.

Inhaling one,

Exhaling one.

Take one last deep breath in and one last deep breath out.

And feel the whole body grounded in rest.

Feel the whole body at ease and relaxed.

And you may have fallen asleep during this yoga nidra,

Which is perfect and okay.

If you haven't,

We're slowly going to start to wake the body up and begin to sense the earth beneath you,

The room around you.

You can start to add any organic movement back into the body,

Maybe wiggling the toes or wiggling the fingers,

Nodding the head side to side,

And taking one last final breath.

So take an exhale out the nose to prepare.

Inhale deeply and exhale.

Let it go.

You can start to move deeply with care as you come out of your yoga nidra practice,

Knowing that this yoga nidra has come to an end.

Once again,

My name is Jax,

And I'm your yoga nidra teacher,

And I'm so happy that you joined me on this yoga nidra practice.

I hope you have a wonderful rest of your day,

Whatever that looks like for you.

Namaste.

Reviews

Your voice is soothing and kind, making this meditation effective for me, Fell right asleep 💤! Thank goodness I found you!

This was very soothing and worked a treat , Thankyou

Brilliant 🙏🏻