Sleep Deep
This Yoga Nidra is specifically designed to help you let go of the thinking mind, release tension and increase alpha brainwave activity which is necessary to fall asleep. It can also be used as a form of rest when you cannot sleep.
Transcript
Welcome to the Integrative Amrit Method of Yoga Nidra.
I am Yoga Nidra.
This experience is designed to help you drop into a deep and restful sleep.
As you prepare yourself,
Make sure you're in a comfortable position where you can naturally fall into sleep at the end of this Nidra.
I will not bring you out.
Now take a moment to get comfortable.
And as you're ready,
Close your eyes and quiet your mind.
Be still.
Let go of all thoughts,
Worry and tension.
Let go of all thoughts,
Worry and tension.
Give yourself fully to this moment.
Relax,
Trust and let go.
Breathe in fully and exhale with a deep sigh.
And again,
Breathe in fully and exhale,
Let go even more.
And feel a deep sense of contentment and peace begin to wash over you.
This is your time to let go completely.
To prepare for deep,
Restful sleep.
We'll move our attention into the body to release trapped energy and move deeper into relaxation.
If you shouldn't be holding your breath for any reason,
Be sure to breathe normally as you tense the body.
Now,
As you inhale,
Make fists and deliberately tighten shoulders,
Arms and fists.
Tighten,
Tighten even more.
Now let go,
Relax.
On your next exhalation,
Relax even more.
Let go.
Observe and feel the flood of energy in the arms.
This time,
As you inhale,
Deliberately induce stiffness and tension in hips,
Buttocks,
Legs and feet.
Tighten,
Tighten,
Hold,
Hold.
And let go,
Let go completely.
On your next exhalation,
Let go even more.
Observe the flood of energy in the legs.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks,
Tighten.
Tighten,
Hold,
Hold.
Scrunch up the face,
Hold.
On your next exhalation,
Let go even more.
Now let go,
Relax.
On your next exhalation,
Let go even more.
Observe and feel the flood of energy extending to all the muscles,
Nerves and cells of your entire body.
And let your whole body melt into the flood of relaxation you feel in your body.
Let your whole body go limp like a rag doll.
Let go even more.
And on your next exhalation,
Let go even more.
Release any holding anywhere.
Now follow my guidance as we take three deep breaths.
If you shouldn't be holding the breath for any reason,
Just pause momentarily at the top of the inhalation before exhaling again.
Ready,
Let's inhale together.
Hold the breath in,
Closing off the throat.
And when prompted by the inner urge of the body,
Release the breath slow and steady,
Breathing normally.
Second breath now,
Inhale together.
Hold the breath in,
Closing off the throat.
Allow tension to build,
Holding a bit longer but without strain.
When prompted,
Release fully,
Expelling from the body whatever it no longer needs.
Breathing normally.
Deep-seated tensions leaving the body with the breath.
Third breath,
Inhale together.
Hold the breath in,
Closing off the throat.
Holding even longer now but without strain.
Relax the face and shoulders as you continue to hold.
When prompted,
Release the breath.
Breathing it all out until there's nothing left.
Breathing normally.
Completely empty.
Simply allowing the breath to rise and fall in its own rhythm.
The breath becoming progressively quieter and more still until it's almost impossible to detect.
Now bring your attention to the face.
With your next exhalation,
Allow all expression to drop from the face.
Releasing the muscles of the jaw.
Lower jaw gently opening,
Softening.
Tongue resting in the mouth.
The cheeks softening towards the floor.
Releasing the tiny muscles around the eyes.
Allowing the eyeballs to rest back in their sockets.
Up,
Resting on the skull,
Softening and easing.
Now drop into a sense of your whole bodily presence.
Let go of what is going.
Let go of what is coming.
Feel yourself descending down into the stillness beneath the mind.
All excess tension and holding.
All the tension and holding carried out with each exhaling breath.
Now as we enter this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness as soon as you're able.
Simply allow your entire body to respond to my words directly and non-mentally.
Allow all thought,
All effort,
To dissolve into the vast spaciousness of being.
Enter into a state of complete non-doing.
Now follow my guidance as we begin the relaxation breath.
Breathing in,
Deeply fill your lungs from the bottom to the top,
As if filling a water bottle.
As you breathe out,
Empty your lungs from the top to the bottom.
Inhaling,
Bottom to top.
Exhaling,
Top to bottom.
Let your breath be slow and steady.
Observe the movement of your abdomen and chest as you breathe in and out.
Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.
Let this feeling extend to every part of your body.
Let the entire process of breathing deepen your relaxation.
Now redirect your full attention to your breath.
Create no struggle around breathing.
Just use the breath to release any tension.
Slowly deepen your inhalations and exhalations.
Let the exhalation be longer than the inhalation.
The flow of breath as steady and uniform as possible.
Now let your breath be slow and steady as you breathe in and out.
Undivided attention to the movement of your abdomen and chest as you breathe in and out.
With each breath out,
Release any tension held in your body and anticipations in the mind.
With each breath in,
Fill every nerve and cell with pulsating,
Healing energy.
Now return to your normal breathing pattern.
Feel yourself dropping deeper,
Dropping from thinking to feeling,
Dropping from doing to being.
Notice how your body responds directly without thought.
Feel yourself sinking into a state of pure presence.
Now,
As I name the part of the body,
Let your mind and attention move to that part.
Sense energy following attention.
Now bring your undivided attention to the whole right leg.
Whole right leg.
Whole left leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole right arm.
Whole left arm.
Whole left arm.
Both arms together.
Whole right side of the body.
Whole right side of the body.
Whole left side of the body.
Whole right side of the body.
Whole right side of the body.
Whole right side of the body.
Whole left side of the body.
Whole right side of the body.
Whole left side of the body.
Now,
As I name the body part,
Bring your total attention accompanied by a feeling of heaviness,
Sinking like a stone in water.
Both feet heavy like stones.
Calves and knees heavy,
Sinking deeper.
Thighs and hips very heavy like lead.
Abdomen,
Chest,
And back.
Gravity pulling you down,
Deeper.
Shoulders,
Arms,
And palms very heavy.
So heavy that even if you tried to lift them,
You couldn't.
So heavy that even if you tried to lift them,
You couldn't.
Feel the entire head heavy like a stone.
Give your body completely and totally to the omnipresent field of gravity.
Now,
Experience your whole body heavy like a rock.
Feel your whole body sinking deeper and deeper.
Totally let go into the pull of gravity.
So heavy that even if you tried to lift them,
You couldn't.
So heavy that even if you tried to lift them,
You couldn't.
So heavy that even if you tried to lift them,
You couldn't.
So heavy that even if you tried to lift them,
You couldn't.
Let all heaviness drain away.
Let your body be buoyant and light like a fluffy cloud.
Both feet limp and light.
Calves and knees empty and free.
Thighs and hips hollow,
Weightless.
Abdomen,
Chest,
And back light and empty.
Shoulders,
Arms,
And palms floating.
Head,
Hollow,
Empty.
Feel the whole body empty,
Light,
And hollow.
Pure capacity for experience to move through.
Sense the emptiness of the body and silence of the mind.
Now give yourself the permission to enter the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Dissolve and disappear into stillness.
Empty of all doing.
Empty of all past.
Empty of all future.
Merge into this space and be empty.
Thoughts rising and dissolving.
Coming and going.
Without preference or pull towards anyone.
Rest back as the capacity that you are.
Simply allow all things to be.
And overall fear,
Apprehension,
And anxiety,
About all that you want to change,
Control,
And manage.
Let go of all doing.
Replace it with trust and faith.
At this time,
Feel the presence of any guides,
Mentors,
Teachers,
Or family members you feel connected to.
You may sense this as a universal force or energy surrounding you,
Guiding you.
Know that this presence surrounds you always.
You can draw on this presence at any time.
Recognize at this time that you've made a major shift in perspective.
This shift will allow you to interact with yourself and with the world in a new way.
With that knowing,
Keep your heart open to all conditions.
Now,
Simply sensing the emptiness of the body and the silence of the mind.
Allow yourself to receive the gift of deep,
Restorative sleep.
Trusting that you will fall into a natural,
Healing,
Restorative sleep.
And awaken deeply refreshed.
Allowing yourself to drop down deeper.
