Yoga Nidra For Deep Sleep

This Yoga Nidra for Deep Sleep is a guided meditation practice designed to help you fall asleep and stay asleep. Use this meditation any time you need to rest, to restore, to feel calm and at ease. This practice has music and continues for 10 minutes to the end.

Transcript

Let your senses be wide open.

Notice sensations,

Observing sounds inside and outside the room.

Sensations of air on your skin.

Feeling awareness of your body from the crown of your head to the tips of your toes.

And now you might like to take a few deep breaths here.

And as you exhale,

Let go of all worries,

Tension and any distracting thoughts.

Allow your body and mind to soften completely.

Not holding yourself up in any way.

Releasing tension just a little bit more with each out-breath.

Remember it's normal if your mind wanders.

If it does,

Just gently bringing it back to noting the gentle expanding and releasing of your whole body.

With each inhalation and exhalation.

Softening your jaw,

Tongue and throat.

Let your ears be open to sounds around you.

Noticing the sensations of your eyes.

Softening all the muscles around your eyes.

Temples.

Forehead.

Back of the head and neck.

Noticing the whole skin of your body.

Noticing the touch of air on your skin.

Cool or warm.

Allow yourself to fully inhale and fully exhale.

Allow your whole body to rest.

And now become aware of your breath.

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

Notice the gentle rise and fall of your belly with each slow breath.

Maintain awareness of your breath and the movement of your belly as it expands with each in-breath and falls with each out-breath.

Drawing your awareness to your whole body.

Become aware of your right hand.

Drawing your awareness to your right hand thumb.

First finger.

Second finger.

Third finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Right shoulder.

Arm bend.

Right side of the body.

Right side of the waist.

Hip.

Thigh.

Knee.

Lower leg.

Right ankle.

Heel.

Soul of the right foot.

Top of the right foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel the space between your toes.

Feel the whole right side of your body at once.

Now shift your awareness to your left hand.

Left hand thumb.

First finger.

Second finger.

Third.

Fourth finger.

Palm.

Back of the left hand.

Left wrist.

Forearm.

Elbow.

Upper arm.

Left shoulder.

Right arm bend.

Left side of the body.

Left side of the waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

Soul of the left foot.

Top of the left foot.

Right toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel the space between your toes.

Feel the whole left side of your body at once.

Moving on to the back of your body.

Become aware of the right shoulder blade.

Left shoulder blade.

Right hip.

Left hip.

The whole of your spine.

The whole of the back together.

Move to the front of your body.

Draw your awareness to the top of your head.

Forehead.

Then move to your right temple.

Left temple.

Right eyebrow.

Left eyebrow.

The space between both eyebrows.

Right eye.

Left eye.

Right ear.

Left ear.

Right cheek.

Left cheek.

Right nostril.

Left nostril.

Upper lip.

Lower lip.

Chin.

Throat.

Right side of the chest.

Left side of the chest.

Middle of the chest.

Belly.

The whole of the right leg.

The whole of the left leg.

Both legs together.

The whole right arm.

The whole left arm.

Both arms together.

The whole back of the body.

The whole front of the body.

Feel the whole body together.

Feel the whole body as a field of sensation.

Whole body at once.

Feel your whole body at rest.

Softening and sinking into the support beneath you.

Visualise your whole body still.

At rest.

And at ease.

And now bring your attention to the sensation of weightlessness.

Imagine your whole body becoming light.

Your head is light and weightless.

Your arms are light and weightless.

Your torso is light and weightless.

Your whole body light and weightless.

Give up thinking,

Simply failing your way.

And now imagine your body becoming heavy,

Warm and at ease.

Feel the heaviness in all parts of your body.

Each part is becoming heavier,

Warm and at ease.

You are feeling heavier and heavier.

Your head is heavy.

Your arms are heavy.

Your torso is heavy.

Your whole body heavy,

Warm and at ease.

Feel your body breathing itself.

Exchange thinking for just sensing.

Now notice your whole body resting.

Notice the parts of your body that are touching the surface beneath you.

The whole back of your body.

The whole front of your body.

Bring your attention to the left side of your body.

Noticing sensations.

Bring your awareness to the right side of your body.

Just noticing what you notice.

And now your whole body giving up thinking,

Just feeling.

Letting your awareness expand.

Letting go.

Pure being.

Just being.

Just noticing.

Nothing to do.

Just resting.

Falling into a deep,

Deep rest.

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Reviews

Thak you so much. This meditation calmed me down to where I could easily go back to sleep.

With the exceptional long music segment at the end, this nidra practice is a perfect way to settle into sleep. With all my thanks Jodi. Beautiful voice.

Very relaxing and peaceful. Thank you!

Excellent yoga nidra. Good pace, soothing music.

Lovely voice and beautiful music after

Love her voice

Enjoyed this relaxing meditation as I settled in for the night. 🙏🏻🌈

Amazing

Thank you so much for this beautiful sleep practise

Was such a satisfying meditation, thanks so much Jodi
Namaste
🙏🏻

Beautiful relaxing meditation. Thank you. 💜🙏😴