Yoga Nidra For The Best Sleep Ever With Healing Music

Allow my voice to act as a rope, anchoring your awareness as we travel deep within. Rest in stillness as we travel throughout the body noticing sensations. Explore relaxing breathing techniques, opposite feelings such as cold and heat, light and heavy as well as comforting visualizations. Release the old way of thinking and embrace a whole new perspective.

You may not make it to the end of the recording but that’s ok. Drift off to sleep whenever you are ready. There is no ending sound to reawaken you.

Music: “Deepest Healing” by Crypt of Insomnia and “Healing Meditation” by Alive Tunes
Image: “Moon behind the Black Peak” By Wirestock

Transcript

Namaste.

This is Kalyani,

And I'd like to open this meditation with a quote from Albert Einstein.

We cannot solve our problems with the same thinking we used when we created them.

My hope is that this meditation will help you to ease any concerns you have,

Throw off all of your burdens,

So that you can experience the best sleep ever.

Yoga Nidra is one of the deepest of all meditations.

In Yoga Nidra,

The consciousness directs the unconscious to relax.

Yoga Nidra is the conscious sleep where all of the burdens,

Stress,

Strain,

And anxiety are thrown off to attain a more blissful state of awareness.

It is about opening the inner chambers of the mind.

In Yoga Nidra,

You step down into the inner dimension of your consciousness.

It is best to not try too hard.

You cannot do this wrong.

Simply allow the sound of my voice to act as a rope,

Anchoring your awareness in the present moment.

Just as you take a rope to go in and out of the depths of a cave,

So with the help of my voice,

You will venture in and out of the depths of your mind.

Bring your awareness now to your body,

And allow your body to begin to sink comfortably into the floor,

Growing heavier and heavier with each exhalation.

Give yourself permission to relax completely.

The eyes are closed as we invite stillness into our mind and body.

The mind is in the mood to relax.

Make no effort to control the mind.

Invite all effort to melt away.

We are practicing Yoga Nidra.

Allow your breath to just naturally slow down.

Become aware of the whole body.

Picture in your mind's eye the beautiful room around you,

And see yourself resting peacefully.

You are in a safe environment,

Protected space,

Held space.

See or feel yourself lying on the floor,

Peaceful and calm.

The whole room is charged with one type of powerful vibration,

Relaxation.

The sound of your breath is rhythmic and slow.

Now think mentally,

I am going to practice Yoga Nidra.

I will not fall asleep.

I am listening to the instructions.

A constant communication is taking place between Kalyani and myself.

I can hear the sound of her voice,

And we are connected.

One transmitter,

And many receivers.

Now take a moment to cultivate your Sankalpa.

The Sankalpa is a resolution,

A short positive statement that describes your heart's desire,

And we state it as if it is already true.

This is the perfect place to use an I am statement.

For instance,

I am at peace.

I am happy and whole.

Please take a moment to formulate the words of your personal Sankalpa.

Once you find your Sankalpa,

Repeat it three times silently within.

Allow your awareness to travel through your body now on a journey of sensation.

Simply feel each part of your body as it is mentioned,

Without moving.

Remain in comfortable stillness as you welcome all sensation just as it is.

No judgment,

Simple awareness of sensations.

You cannot do this wrong.

Simply become aware of your body.

Be aware of the ability to move your body,

But I am choosing not to move.

Be aware of stillness throughout the entire body.

Perceive the body.

However you experience your body is okay.

If you see with your inner eye,

That is okay.

If you cannot see,

But you feel,

That is okay.

Explore your body becoming very curious,

As if you are an interior researcher.

You may experience the physical body,

Or the energy,

Or sensations.

Be aware of the forehead.

Be aware of the eyes resting,

And the eyebrows.

Be aware of the cheeks,

The muscles of the mouth.

Be aware of the chin,

The jaw growing heavy.

Be aware of the neck and throat.

Allow your attention to move.

Be aware of the shoulders,

The upper arms.

Be aware of the elbows and lower arms.

Notice sensations in the wrists and hands,

The fingers,

And the tips of the fingers.

Rest your awareness for a moment at the tips of the fingers,

Observing any sensations you discover there.

Be aware of the fingertips and the fingers,

And of the hands and wrists,

Lower arms and the elbows,

Upper arms and the shoulders.

Be aware of the chest.

Explore the area of the chest,

And the spine.

Be aware of the abdomen,

And explore.

Be aware of the hips and the upper legs,

Knees,

Lower legs,

The ankles and the feet,

And the toes.

The tips of the toes.

Rest your awareness on the tips of the toes,

Observing any sensations you discover there.

Be aware of the tips of the toes,

And the toes,

The feet,

The ankles,

Lower legs,

And knees.

Be aware of upper legs and the hips.

Be aware of the abdomen,

And explore what is there.

Be aware of the chest,

And the spine,

And explore.

Be aware of the shoulders and the upper arms,

The elbows and lower arms,

The wrists and the hands,

Fingers,

And the tips of the fingers.

Be aware of the fingertips and the fingers,

The hands and the wrists,

The lower arms and the elbows,

Upper arms and the shoulders.

Be aware of the neck and throat.

Be aware of the hinge of the jaw and the chin.

Can you create space between the upper and lower teeth?

Be aware of the muscles of the mouth and the tongue,

Under the tongue,

Roof of the mouth,

The top teeth and gums,

The lower teeth and gums,

The entire mouth alive with sensation.

Be aware of the nostrils and the feel of the flow of air.

Be aware of the cheeks and the cheekbones.

Notice the eyes and the eyebrows.

Observe sensation in the forehead and the top of the head.

Be aware of the body as one whole being.

Feel now the back of the body resting on the earth.

Bring awareness to the whole back body as sensation,

Alive with vibration.

Feel now the front body filled with radiant vibration.

Tune into the wave-like motion of the relaxed breath.

The breath falls in and the breath falls out without any effort at all.

Now begin to focus on that wave-like motion of the breath and begin to count your inhalation and bring the exhalation into balance.

If you inhale to a count of four,

Then also exhale to a count of four.

The number doesn't matter.

Simply count your inhalation and allow your exhalation to match.

Now pour your awareness like cold mountain water into the left side of your body.

Feel the entire left side as we awaken the sensation of cold on the left side only.

Forgetting the right side for a moment as we focus all of our awareness on the cold left side.

Imagine a cold winter's day with snow on the ground.

The feeling of ice as the entire left side grows cold,

Cold,

Ice,

Cold.

Then pour your awareness like flowing molten lava into the right side.

Feel the entire right side growing hot.

Awareness of heat on the right side only,

Like a hot summer's day on the beach.

Feel the sun beating down on your skin.

The heat of the sand beneath the right side only.

The entire right side of the body growing hot,

Hot,

Burning hot.

Cold left side,

Hot right side.

Rotating the awareness from side to side without judgment.

Awareness of both the cold left side and the hot right side at the same time.

Experiencing both simultaneously.

Then shift the awareness to the midline and notice where the hot meets the cold.

Welcome a warm oozing sensation to spread throughout the whole body.

That warm oozing sensation moves over the torso,

Down the legs,

And over the feet.

That warm oozing sensation moves over the shoulders,

Down the arms,

And you may even feel it drip out of the tips of the fingers.

Finally,

Allow that warm oozing sensation to move over the neck and throat,

The face and head.

That warm oozing sensation is spreading throughout the whole body.

Feel your body as a whole,

Complete entity.

Notice all of the sensation throughout the entire body.

Begin to awaken the sensation of lightness into your body.

Growing lighter and lighter with each inhalation.

As light as a feather.

Feel as if we are beginning to float like a balloon,

Going higher and higher into the sky.

Floating comfortably among the clouds in the beautiful blue sky.

And see your body resting comfortably on top of a puffy white cloud.

Completely held.

Secure and safe.

Next,

Welcome the sensation of heaviness into the body.

Growing heavy and sinking back down to the earth.

Melting and sinking.

Heavier and heavier.

Observe the contrast between being as light as a feather and heavy and sinking.

Feel both the lightness and the heaviness at the same time.

Heavy and light simultaneously.

Who is feeling all of these sensations?

Become curious.

Am I this body?

Or does this body exist in my awareness?

As I observe all of these sensations,

Who is aware?

Sense the answer,

I am.

And become curious.

Feel where the I am is located.

In your body.

Trace the feeling from the brain down to the heart.

Feel the resonance of I am in the heart center.

Then relinquish the am.

Let it fall away.

Feeling only I.

And where it arises in the body.

Next,

Drop this I thought.

And allow the observer to dissolve into being observed.

Notice the feeling of spacious awareness.

And feel as if you can expand simultaneously in all directions.

Be present.

Be aware.

Just be.

No more doing.

Now bring your awareness back to your body resting peacefully here on the floor.

See your body resting in Shavasana.

Also known as Corpse Pose.

And acknowledge that this term is not morbid.

When we rest in the Corpse Pose,

It symbolizes the transformation we have undergone.

The releasing of our old way of thinking and believing.

Then we roll to the right side,

Supporting our head with our arm.

Hugging the knees up and in towards our heart.

Symbolizing the birth of a whole new outlook on our life.

A new way of being in this world.

As if we simply wiped the slate clean of our past.

The story we tell.

Our pain and suffering.

And we have a whole new chance to create our life any way we choose.

My teacher told me that challenges are inevitable,

But suffering is optional.

Through this practice tonight,

You open the door to healing and a whole new beginning.

Call to mind once more your Sankalpa,

Your resolve from the beginning of this practice.

And mentally repeat it three times,

Allowing it to sink deeply within.

It's important to use the same Sankalpa until it comes true.

Haryom Tatsat.

Your Sankalpa,

Your resolve from the beginning of this practice.

Until it comes true.

Haryom Tatsat.

Yoganidra is now complete.

Thank you for joining me this evening.

Wishing for each of us a strong body,

A quiet mind,

And a gentle heart.

In deep gratitude to each other and all of our many teachers.

Namaste.

Sleep well,

Friends.

Reviews

🌕Didn’t fall asleep but appreciate this yoga nidra. Feeling peace.

Thank you 🙏 I didn’t stay awake, that being said, sleep is what I was looking for 😊

Wonderful meditation. I fell asleep before I could finish. Thank you 🙏😊

I really relaxed and was helped by this audio. Thank you so much.

Tkank you for a wonderfully expansive experience. Very cool🙏🏻🌟🌟🌟🌟🌟🙏🏻

Thank you for this wonderful calming, releasing meditation. 💙💤🙏🏽