Yoga Nidra For Sleep

Sometimes we worry. Sometimes it's hard to fall asleep. Relax and drift easily into sleep with this guided meditation. Become as transparent as a cloud supported by ambient drones and gentle bells. Sleep well.

Transcript

Before we begin this meditation,

Get your body into a comfortable position and prepare yourself for sleep.

Lie down on your bed,

Arrange your pillows and blankets and turn off the lights.

Do whatever makes you feel comfortable and ready to fall asleep.

When you have found a comfortable position,

Rest your hands gently by your sides and close your eyes.

Allow yourself to settle into the darkness.

Follow my voice throughout this practice and use my words as a guide towards inner relaxation and sleep.

Now is the time to set your intention.

This intention can be very simple,

Such as I resolve to complete this meditation and fall asleep.

Or perhaps I resolve to relax my inner being.

Allow any intention to arise within you naturally.

It should be a short,

Positive and clear statement to set your goals or intentions for this practice.

Set your intention now three times with clear awareness.

Bring your awareness to your breath,

Breathing into a deeper sense of calm and relaxation.

If thoughts arise,

Simply watch them float by like clouds in the sky.

Simply become aware of the sounds around you,

Listen to distant sounds,

Let your awareness move from sound to sound without trying to identify or name the source.

Begin to bring your awareness to sounds closer to your room,

To sounds just outside the room and then to sounds inside the room.

Now begin to develop your awareness of your room.

Without opening your eyes,

Begin to visualize the walls around you,

The ceiling,

The floor and any furniture inside.

Visualize your body lying down in this room.

Become aware of the existence of your body in this room.

Now,

Begin to focus your awareness on the meeting points between your body and the surfaces around you and under you.

Feel the clothes or bed clothes against your skin.

Become aware of the physical meeting points between your body and the bed.

Feel these meeting points under your buttocks,

Feel these meeting points on your shoulders or on the back of your head.

Become completely aware of your body resting on the bed.

Become aware of the sensations that occur at these meeting points.

Feel the boundaries between your body and the world around you slowly dissolving,

Feeling the energy of the universe and the energy within your body like an endless stream that has no end,

Allowing the energy of the space around you and the energy within your body to become one.

Feeling your body and mind are expanding beyond their normal boundaries and limitations.

Now I will guide you moving your consciousness throughout your body by bringing your awareness to different body parts one by one.

Now bring your awareness to your right hand,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Palm of the hand,

Back of the hand,

The wrist,

The forearm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The right waist,

The right hip,

The right thigh,

The kneecap,

Your calf muscle,

Your right ankle,

The heel,

The sole of the right foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Now bring your awareness to your left hand,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Palm of the hand,

Back of the hand,

The wrist,

The forearm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The left waist,

The left hip,

The left thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the left foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Now bring your awareness to your back,

Starting with the right shoulder blade,

The left shoulder blade,

The middle of your back,

Your lower back,

The right buttock,

The left buttock,

The spine,

The entire back.

Now bring your awareness to the top of your head,

Now the forehead,

The sides of the head,

The right eyebrow,

The left eyebrow,

The space between the eyebrows,

The right eyelid,

The left eyelid,

The right eye,

The left eye,

The right ear,

The left ear,

The right cheek,

The left cheek,

The nose,

The tip of the nose,

The upper lip,

The lower lip,

The chin,

The throat,

The right hand side of your chest,

The left hand side of your chest,

The middle of your chest,

The navel,

The abdomen.

Now bring your awareness to the whole of your right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole of the back of your body,

The whole of the front of your body,

Your entire body together,

Your entire body together,

Become aware of your entire body lying perfectly still.

Now begin to feel a feeling of heaviness in your body,

Imagine your body is sinking into the ground beneath you like a heavy weight in quicksand.

Let the feeling of heaviness move throughout your whole body.

Now begin to feel a feeling of weightlessness in the body,

Imagine your body is so light that it is floating off the ground like a feather in the wind.

Let the feeling of weightlessness move throughout your whole body.

Now begin to feel a feeling of constriction in the body as if someone is gently pinching every part of you.

Let the feeling of constriction move throughout your whole body from the top of your head all the way down to your toes.

Now begin to awaken a feeling of pleasure in the body,

Imagine a soft hand gently caressing your body in the softest and most pleasurable ways.

Let the feeling of pleasure move throughout your whole body from the top of your head all the way down to your toes.

Now slowly bring your awareness to the dark space in front of your eyes,

Your mind's eye.

This is your mental space,

The space in your body where visualization can begin to manifest.

Observe on this black space before you,

It can also be visualized on your forehead but make sure not to strain.

Observe this black space and see if any natural colors or patterns appear before you.

Now imagine that you are resting on the ceiling of your room and below you,

You can see your body laying down in your bed.

As you observe your body from above,

You see your body becoming lighter and lighter as if it's beginning to completely fade away until you can no longer see yourself.

You look at your own hands,

Feet and body and realize that this body from above is also beginning to become lighter and fainter over time.

As your body becomes lighter,

It begins to move up and float into the sky.

You feel your body resting on a cloud in the sky and as you watch your own body,

You can see that your body is slowly melting into this cloud.

Until your body is no longer there at all,

Only the cloud remains but somehow your mind and awareness are still there.

You realize that you have become one with this cloud,

Your body has faded away completely and only consciousness remains.

You start to use the power of your mind to move this cloud to any place you want to go,

Soaring over the vast oceans and flying high above the lofty mountains.

Please take your cloud to any place in the sky that you want to go to.

Let your imagination take over for a moment here and soar through the sky in your bodiless transparent form.

Feel yourself become completely free.

After a while,

You realize that your cloud is beginning to float higher and higher and higher into the sky.

As the cloud moves higher up,

It begins to slowly fade away.

Once you reach the stars in the sky,

Your cloud is completely gone now.

There is no more cloud,

There is no more body.

Your consciousness begins to float through space now,

There is nothing left now,

No border.

You have become completely one with the universe and all of space around you,

Transcending your material body and all the other material forms in this universe.

There is nothing but the flow of universal energy.

Feel this oneness for a while.

Your consciousness floats through space.

Your consciousness is space.

There is no division.

Drift away,

Drift away.

Relaxing deeply,

Rest your body and mind.

Drift away.

Feel yourself surrender to sleep.

Rest and sink,

Rest and sink into a peaceful and pleasant sleep.

Sleepy,

Sinking into sleep.

This evening we will relax at the darkness of this night,

Not just a bit,

See you as You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You

Reviews

Absolutely lovely. I didn't use it to sleep, but for a mini rest in the day. Thank you

Evidently this meditation was effective, I think I fell asleep in the quicksand! Namaste 🙏

Thank you so very, very much Jonathan for such a wonderful nidra meditation practice. Love the visualizations, your calming voice and the moments of stillness with the beautiful music. Much appreciation and gratitude 🙏🏻.