Yoga Nidra To Sleep Well (Voice Only)

Are you looking to sleep well? Want to get into bed and go to sleep with ease? That's what yoga Nidra, Non-Sleep Deep Rest (NSDR), will help you achieve. In this 45-minute Non-Sleep Deep Rest (NSDR) Yoga Nidra meditation, you'll find yourself relaxed and rest while catching up on some much needed sleep.

Transcript

Hi,

Everyone.

Once again,

My name's Jax,

And I'm your Yoga Nidra teacher,

And I'm so happy that we're sharing this experience together.

Today's Yoga Nidra is designed for you to help you fall asleep with ease,

And that's what I love about Yoga Nidra,

Is that it's designed to get you into deep,

Restorative,

Natural rest faster than you would if you were just lying down.

That's because Yoga Nidra is all about moving through the different brainwave states,

As well as going through the koshas.

Let's first start by getting really comfortable.

Are you lying down?

If you are,

I encourage you to be in a bed or just a place that you can feel really relaxed.

Are you using any props?

Maybe you grab a pillow,

Place it underneath the knees.

Maybe you get an eye mask.

Hey,

If you don't have an eye mask,

Sometimes a sock or even just a t-shirt over the eyes really works nicely.

Maybe you grab an extra blanket,

Anything that's just going to help you get really comfortable and relaxed here in your Yoga Nidra meditation.

So get really comfortable so that you can feel supported by the surface beneath you.

And go ahead,

And as you're setting up here in your Yoga Nidra mask,

Grabbing your blankets,

Your pillows,

Any props you need,

Start to feel that settling energy coming into your sphere.

So finding that place where you can take those last little wiggles.

So maybe you move a t-shirt around.

Maybe if you have a bobble or a hair tie in your hair,

You take it out.

Take off any jewelry.

Wiggle around.

Wiggle around.

Take these last few moments to get out any of those extra wiggles.

In Yoga Nidra,

It's really encouraged to stay as still as possible so that you can go deeper into relaxation.

But just know that if at any time you do need to move around,

That's okay.

All I encourage here is that if you do need to move,

You do so mindfully so that you're doing it with intention.

You're doing it as a response instead of reacting.

So take any last minute choices you need before settling completely into stillness,

Into your Yoga Nidra mask.

Now take this moment to feel your whole body.

So maybe you even say a quick hello,

Hello body.

And as you're saying hello to your body,

What obvious sensations jump out at you?

Maybe you're starting to get curious about what your body's experiencing as you lay here,

Giving yourself that permission to simply enjoy the experience of being in your body in this moment.

Now allow that awareness to go to the air against your skin.

What does that feel like?

Maybe you feel the air in your face,

Your neck,

Your hands.

And take a deep breath in.

And as you breathe out,

Start to feel yourself relax a little bit more.

Now allow that awareness to go to any clothing on your body.

So feeling the weight of the fabric,

Maybe the texture,

Maybe just remembering what colors of clothing you're wearing.

Go ahead and take a deep breath in.

And as you breathe out,

Feel yourself settling deeper and deeper into the surface beneath you.

And if there's a blanket on top of you,

What is the weight of the blanket feels like?

Or if you have pillows around you,

What are the pillows feeling?

And take a deep breath in.

And as you breathe out,

Just feel yourself releasing into your breath.

And to get us a little bit more comfortable and a little bit more relaxed,

We're going to do some breathing together.

So in a moment,

We're going to take three deep,

Sighing breaths,

Where we'll inhale twice and then open mouth,

Exhale.

So let's do that together.

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Inhale,

Exhale,

Exhale.

Relax your throat,

Unhinge your jaw,

Part your lips and teeth,

Soften your tongue inside your mouth,

And feel the sensations in your mouth.

Feel the sides of the cheek grow heavy with every breath you take,

Relaxing.

The eyes sink down deep into the sockets,

And the forehead is light.

Let your forehead soften and expand.

Relax your scalp.

And it's almost as though your scalp is like a flower,

And you feel it blossoming,

You feel it opening,

Opening up to your experience,

Opening up to this moment.

Notice where your body touches the surface underneath you,

And can you sink into that connection a little bit deeper?

This is where we get to use the breath here to melt into the connection with the surface beneath you.

Allow that breath to support you on your journey to complete relaxation,

And notice your breath as you breathe in,

Notice your breath as you breathe out,

And with each breath in,

Enjoy how good it feels to breathe.

Take these next couple of moments to just take some deep,

Deep breaths,

Feeling the texture of air in your nostrils and your nasal passages.

Feel that texture of the air in your nostrils.

What does it feel like to breathe?

And let them feel good.

That's all we're doing here,

Just breathing,

Just being,

Letting each experience arise just as it is.

When you let go of any struggle to make something happen,

Relax,

Relax,

Relax.

Maybe you start to find yourself shifting from thinking and doing to feeling and being,

Knowing that there's absolutely nothing that you need to do right now.

Just simply relax,

Just allowing yourself to take those deep breaths,

Creating no struggle as you slowly deepen the inhales and the exhales,

Just slightly,

Just allowing this breath to flow like a steady stream.

Let your total attention be connected to your breath,

A steady stream flowing in and a steady stream flowing out.

And let the stream be unbroken,

Let it flow,

Let that breath feel good,

And allow your complete attention to be there.

Maybe you start to feel with each exhale,

Letting yourself go a little bit more,

Releasing tension,

Releasing anything that may try to cling on,

Just shifting into that space of feeling and being.

And we'll use this breath to enter deeper levels of stillness and silence.

So now,

Counting down from eight to go deeper within yourself using the breath,

Inhaling eight,

Exhaling eight,

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.

With every single complete breath that you take,

Allow yourself to sink deeper and deeper into your space.

And to continue on this journey of yoga nidra,

We're going to create an intention for the practice,

And this intention is also known as a sankalpa,

And a sankalpa is your heart's deepest desire.

So you may want to make this intention for your body to rest,

To relax,

Or maybe you have something else in mind.

Whatever this intention is,

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

So maybe your intention for this yoga nidra is,

I am resting deeply within myself,

Or I am allowing myself to settle into deep,

Healing rest and relaxation.

Whatever your intention is,

Your heart's desire,

Take this next moment to feel that coming into your heart,

To feel that coming into your sphere of being,

And if you find yourself toggling around,

It can be as simple as,

I am allowing myself to relax,

I am aware.

Whatever your intention is,

I want you to silently repeat it to yourself three times,

Internally,

I am resting deeply within myself,

I am resting deeply.

What does it feel like in your body to embody this intention?

What does it look like?

Knowing that we can see it,

We can envision it,

And we can be it.

So linger in that mantra,

That intention,

That sankalpa,

For just a little bit longer,

And you can let that intention,

That sankalpa,

Slowly fade away,

Knowing that you've planted the seed,

And by being here in this yoga nidra,

You're now watering that seed.

And now,

We're going to move on to a body scan,

And as you're guided to various points in your body,

Following the guidance of my voice,

There's nothing you need to do except settle your attention on each body part,

And welcoming sensations just as they are.

And these sensations might be tingling,

Or temperature,

Or nothing,

And just notice them.

Just notice what arises for you as we touch on various points in your body,

Knowing that whatever your experience is,

Is perfect,

Just as it is.

Remember,

There's no effort needed here in the yoga nidra.

We're just feeling,

And we're just being.

So allow your awareness to start with the whole back of your body,

Starting at the back of your head,

And find that awareness flowing down the top of your neck,

Flowing down to the bottom of your neck,

And awareness wraps over the back of your shoulders,

From the top of your shoulders,

And that awareness gliding down to your left shoulder blade,

Back of the left arm,

Awareness moving to your right shoulder blade,

And the backs of your right arm,

And that awareness comes to the middle of your back,

In the back of the ribcage,

And that awareness glides like a stream,

Flowing down the middle of your back,

Down your spine,

Vertebrae by vertebrae,

And that awareness landing in your lower back,

Your glutes,

Backs of the legs,

The calves,

The back of your heels,

And as you tune into all the sensations happening in the back of your body,

Notice what arises for you,

Being in touch with the sensations just as they are.

So with the back of your body and your mind,

Feel everywhere your body meets the surface that supports you,

And what do you feel from your head all the way down to your heels,

And breathe from your head all the way down to your heels.

And now,

We're going to go ahead and turn to the front of the body,

Awareness into the front of the body.

So I want you to breathe from the soles of your feet to the crown of your head,

And allow your awareness to land in the top of your head,

The whole attention turning to the whole front side of your body,

From the top of your head,

Awareness flowing down to your hairline,

Forehead,

Tops of the eyebrows,

And your left eyebrow,

Eyelid,

And all the muscles behind the left eye,

And allow that awareness to travel over to the middle of your eyebrows.

And awareness floats now to the right eyebrow,

The right eyelid,

And all the muscles behind the right eye,

And allow that awareness to once again return to the middle of your eyebrows.

And awareness flows down the middle of the eyebrows to the bridge of the nose,

And the tip of the nose,

And the left nostril,

And the air flowing in and out the left nostril,

And the right nostril,

And the air flowing in and out of the right nostril,

And allow that awareness to flow down to the upper lip,

Lower lip,

And the space between the lips.

Awareness now into the tip of the tongue,

And the root of the tongue,

Inside the left cheek,

Inside the right cheek,

And the hinges of the jaw,

The chin,

Throat,

And allow that awareness to flow down the throat,

And that awareness lands into the front of the chest,

Into the right collarbone,

Right shoulder,

Bicep,

Elbow,

Forearm,

Wrist,

Palm,

And the right thumb,

Pointer finger,

Middle finger,

Ring finger,

And pinky finger,

And allow that awareness to land into the tips of the fingers on the right hand.

And it's almost like your awareness is an elevator,

And it starts at the fingertips and moves its way up past the wrist,

Past the forearm,

The elbow,

The bicep,

The right shoulder,

And that awareness flows from the right collarbone,

And now it lands into the left collarbone,

And the left shoulder,

Bicep,

Elbow,

Forearm,

And wrist,

Palm,

And the left thumb,

Pointer finger,

Middle finger,

Ring finger,

And pinky,

And allow that awareness to land into the tips of the fingers on the left hand,

And your awareness is now like a river,

And it flows from the left fingertips up the left hand,

Past the wrist,

Elbow,

Forearm,

Bicep,

Shoulder,

Left collarbone,

And that awareness now lands in the center of the chest.

And feel that awareness flowing down the whole front of the body,

From the center of the chest,

Past the lungs and the ribcage,

Navel,

Sides of the waist,

Pelvis,

And that awareness landing into the top of the thighs,

The front of the left and right thigh,

The kneecaps,

The shins,

The ankles,

The tops of the left and right foot,

And the big toes,

Second toes,

Third toes,

Fourth toes,

And fifth toes,

And all ten toes,

Sensations in all ten toes,

And feel sensations arising in the whole front of the body,

The whole front of the body relaxed and at ease.

Allow your attention to be focused on the front side of your body,

Being with these sensations,

Nonjudgmental,

And letting the intention of your mind rest on your whole body,

Sensing the whole body without grasping,

Inviting in a sensation of relaxation,

Ease,

And groundedness.

Relax your jaw,

Allow your tongue to hang in the back of your mouth,

And begin to notice and feel your breath.

Notice your inhales enter in through the nose,

And feel the breath moving out of the nose.

Feel the flow of your breath in and out of your lungs,

All without trying to change the rhythm.

Just allow this breath to be natural and automatic.

There's no effort here in yoga nidra.

Just allowing that breath to arise and to fall with such ease and grace,

Letting it be natural and organic.

Now,

I want you to concentrate your awareness on the movement of your navel area.

So feel your belly rise on the inhale,

And feel your belly fall on the exhale.

So belly rises on the inhale,

And belly falls on the exhale.

And with each and every breath you take,

The belly expands and contracts all effortlessly and naturally.

And now,

I want you to start counting your breaths backwards from 11 to 1.

So we'll use that belly to do that.

So 11,

Belly rises.

11,

Belly falls.

Let's continue that together.

10,

Belly rises.

10,

Belly falls.

9,

Belly rises.

9,

Belly falls.

8,

Belly rises.

8,

Belly falls.

7,

Belly rises.

7,

Belly falls.

6,

Belly rises.

6,

Belly falls.

5,

Belly rises.

5,

Belly falls.

4,

Belly rises.

4,

Belly falls.

3,

Belly rises.

3,

Belly falls.

2,

Belly rises.

2,

Belly falls.

1,

Belly rises.

1,

Belly falls.

Find yourself resting deeper and deeper here,

And feel the breath as you rest here,

Letting that breath feel warm,

Letting that breath support you on your journey to deep relaxation and rest.

And feeling that breath,

Let it guide you as you keep exploring the sensations happening in your body,

Welcoming whatever arises.

And feel your awareness come to the whole left side of your body,

All your attention focused on the whole left side of the body.

And feel that left side of the body.

Maybe even energetically tense the left side of your body and release it to bring in that deeper level of awareness.

Feeling yourself go deeper and deeper into sensations arising from the left side of your body,

The left side of the face,

The neck,

The chest,

The pelvis,

The thigh,

The ankle,

The foot,

The whole left side of the body vibrating with sensations,

Vibrating with awareness as if the only thing you could focus on was the whole left side of your body,

From the left hemisphere of the brain down to the sole of the left foot,

Awareness focused on the whole left side of the body.

Now let that left side of the body fade away just for a little bit as you start to bring your awareness to the right side of your body.

Feel your awareness come to the whole right side of your body,

All attention focused on the whole right side.

And maybe this time when you feel the body,

You energetically tense the right side of your body and release it to really bring in that awareness of the whole right side of the body.

Feeling yourself sink deeper and deeper into sensations arising from the whole right side of your body,

The right side of the face,

The neck,

The chest,

Pelvis,

Thigh,

Ankle,

Foot,

The whole right side of your body illuminated with sensations,

Illuminated with awareness as if the only focus you had right now was on that whole right side of the body,

From the right hemisphere of the brain all the way down to the sole of the right foot,

Awareness on the whole right side of your body.

And now let yourself wander between these two opposites,

Knowing that there's no rush.

So start to feel the left side of the body.

Feel the right side of the body.

Feel the left side of the body.

Feel the right side of the body.

Feel the left side of the body.

Feel the right side of the body.

And continue this on your own.

What do these sensations feel like of the left and the right side at the same time?

How might you feel this?

Can you feel these opposites at the same time?

And start to merge those sensations of the left and the right of your whole being.

Can you rest deeply in between the two?

Not the left,

Not the right,

But the essence of both,

Simply resting deeply in between the two,

The left and the right,

Without striving,

Without grasping.

Remember,

There's no effort needed here in yoga nidra.

All we're doing is feeling and being.

Knowing that whatever your experience is,

Is perfect,

Just as it is.

And moving away from those opposites and just moving into a sense of deep,

Deep rest in your body,

A sense of deep,

Deep rest in your mind,

A sense of deep,

Deep rest in your whole state of being,

Unchanging,

Restful,

Whole,

Allowing yourself to rest in the unchanging nature of your whole self.

And now,

Moving to a series of images and symbols.

I'll call out some images and symbols,

And with detached awareness.

You'll welcome your experience just as it is.

Remembering,

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

A sun setting over a still lake.

A sun setting over a still lake.

A sun setting over a still lake.

A park bench on a fall afternoon.

A park bench on a fall afternoon.

A park bench on a fall afternoon.

A sturdy tree in a lush green forest.

A sturdy tree in a lush green forest.

A sturdy tree in a lush green forest.

A kite being flown in a clear,

Pale blue sky.

A kite being flown in a clear,

Pale blue sky.

A kite being flown in a clear,

Pale blue sky.

And you can linger here for a moment longer,

Being involved in the images that arose for you.

And start to feel the whole body here,

The whole body together,

Together as one.

As you visualize and feel yourself,

Your whole body,

Settling,

Resting,

Relaxing.

Imagine your whole body surrendering to rest.

Your whole body resting deeply,

Giving yourself that permission to rest deeply.

And I want you to recall your intention,

Your sankalpa that we cultivated at the beginning.

And whatever your intention is,

Whatever that was,

I want you to silently repeat it to yourself three times.

And really feel yourself experiencing that sankalpa,

That intention.

I am resting deeply within myself.

I am resting deeply within myself.

I am resting deeply.

Give yourself permission here to enter the deepest state of relaxation right now.

Allow the edges of the body to dissolve,

Disappear,

Using the breath to drift deeper and deeper into your state of relaxation.

And I'll leave you here in silence for a little bit,

Just to relax deeper within yourself.

If you've started to drift off to sleep,

You can stay in that silence for as long as you need to rest deeply,

To relax,

And to get yourself into a state of deep,

Deep rest,

Knowing that there's nothing you need to do here.

Just allow yourself to be in the stillness as you find yourself drifting deeper and deeper into a state of relaxation and ease on your journey to deep rest.

Reviews

Amazing as always! 🥰😍

Amazing 💖I sleep so much better after a yoga nidra practice with you!! Thank you so much for sharing your magic with the world Jacks 🥰🙏🏻💖💖

If you’re looking to fall asleep with ease, this is the yoga nidra for you ! You’ll walk away feeling relaxed and at ease. ❤️🫶🏻