Settle Gently Into Sleep

This is a guided yoga nidra specifically and sweetly designed to help you settle into sleep. Whether you are napping, supported on your yoga mat with props, or falling asleep in bed, the binaural beats of the background music gently lull, while you are guided through a rotation of awareness.

Music by Chris Collins

Transcript

Welcome to your guided meditation.

This guidance is here to help you settle into deep relaxation or sleep.

You can listen to it whether you are closing your eyes for a nap,

Resting on your yoga mat,

Or lying in bed.

Take the time to tend to yourself so that you are warm enough and that you are comfortable.

You may want your hands to rest loosely on your body,

Feeling your breath move,

Or by your sides.

Before you close your eyes,

Notice if there is anything else you could do to be more comfortable.

Simply become aware of your breathing,

The feeling of your in-breath,

And the feeling of your out-breath,

The gentle rise of your in-breath,

And the gentle settling of your out-breath.

As we use this time to unwind,

Remember that to loosen a knot,

We gently and curiously loosen it by noticing and resolving tension in various places.

So hold any thoughts and impressions that arise very loosely and allow them to dissolve.

Returning to your breath,

Let us take three purposeful breaths through the nose together.

Breathe in all the way to full and notice fullness.

And then breathe out through your nose all the way to empty and notice emptiness.

Breathe in all the way to full,

Pause and notice.

Breathe out all the way to empty,

Pause and notice.

Breathe in all the way to full,

Pause.

Breathe out all the way to empty,

Pause.

Notice that your body mind are already more settled into this space of relaxation.

Notice the knots of your body mind loosening and dissolving.

Allow your breathing rhythm to continue,

Noticeable and natural.

As we become aware of your body resting,

By landing that awareness in specific places at rest.

Land your awareness in your left shoulder,

Your left shoulder.

Noticing your left shoulder relax.

Move your awareness to your right shoulder,

Your right shoulder.

Noticing your right shoulder relax.

Travel across and down your left arm,

Noticing your left hand relaxing.

Your left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Your left palm,

Your whole left hand relaxed.

Travel over to your right hand,

Noticing your right hand relaxing.

Right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Your right palm,

Your whole right hand relaxing.

Land your awareness in the left corner of your mouth,

The right corner of your mouth.

Your top lip,

Your bottom lip,

Your tongue,

Your whole mouth.

Notice your whole mouth relax.

Travel up to your eyes and become aware of your left eye,

Your eyelids,

Corner of the eye,

The space behind your left eye,

Your left eyebrow.

Notice your whole left eye relax.

Become aware of your right eye,

Your eyelids,

The corner of your right eye,

The space behind your eye,

Your right eyebrow.

Notice your whole right eye relax.

Travel up to the space between your eyes.

Become aware of the space just between and above your eyes.

And as the space relaxes,

Feel as if you were breathing into and out of this space.

Notice your breath rise and fall from the space just between and above your eyes.

Allow your breath to make space in and around your eyes for your clear seeing,

Loosening any knots or gripping.

Travel down to the space of your throat.

Feel as if breath were moving into and out of your throat.

Your breath making space for the vibration of your unique voice,

Loosening any knots or gripping.

Travel down to the space of your heart.

Within,

Above,

Around,

And under your heart.

Feel as if your breath were moving into and out of your heart,

Your breath making space for the steady rhythm of your heart,

Loosening any knots or gripping.

Travel down to the space of your heart.

Feel as if your breath were moving into and out of your heart,

Your breath making space for the steady rhythm of your heart,

Loosening any knots or gripping.

Allow your breathing rhythm to continue,

Noticeable and gentle,

As we become aware of your body resting by observing specific flows within you.

Breathe in as if you were breathing in through your feet,

Up through your body,

All the way up to your head.

And breathe out as if you were breathing out from your head,

Trickling down through your body,

All the way down and out your feet.

Allow your attention to gently follow this flow of breath in through your feet,

Through your body,

All the way to your head,

And out from your head,

Down through your body,

All the way down to your feet.

Feel as if your breath were moving into and out of your heart,

Your breath making space for the steady rhythm of your heart,

Loosening any knots or gripping.

Allow your breathing rhythm to continue,

Noticeable and gentle,

As we become aware of your body resting by observing specific flows within you.

Release this awareness and breathe a global breath,

A breath of your whole body.

Amen.

Next,

Connect with a sense of support from the back of your body.

Where your comfortable space is holding you.

And feel as if your breath were moving up through this supportive space,

Up through the back of your body to the front of your body.

And then moving out from the front of your body,

Rippling back down through you to the back of your body.

Breath comes up from the back of your body through you,

Turns around and melts down over you through you down to the back of your body.

Breath comes up from the back and down from the front.

Breath comes up from the back of your body through you to the back of your body.

Breath comes up from the back of your body through you to the back of your body.

Release this awareness and breathe a global breath,

A breath of your whole body.

As you continue to relax your body.

Allow your breath to carry any remaining attention inward and downward.

Pay particular attention to your inhalations only in as much as they carry you back to your center and closer to your cozy space.

So your breath lifts a gentle rise and your out breath carries you back into yourself,

Back into your cozy space.

Remember to be gentle with yourself and that deep relaxation is a healthy place to be,

A place of many sweet benefits.

You can stay with your practice as long as you need to.

Really keep noticing the gentle rise of your breath and the return to center.

Release this awareness and breathe a global breath,

A breath of your whole body.

You You You You You You You You You

Reviews

🙏✨❤️

Beautiful soothing and peaceful end to the day with a lovely gentle voice to fall asleep with. Thank you. 🙏🏻

This is lovely and really helped me to relax and fall asleep. Kathryn has a very calm and comforting voice.

My 1st time of listening to this and it was amazing as I fell asleep halfway through the meditation.

Very relaxing and your voice is so soothing. Thank you!

Thank you for helping me fall sleep and I actually stayed asleep through the night. I enjoyed how the meditation started with soft/soothing music, the tone and pace of your voice. 🙏💖🌞

Beautiful, it helped me fall asleep so quickly! Thank you so much.

🙏

Enjoyed the relaxation that followed this meditation. Breathing technique very soothing 💚🌈

Fell asleep 👌

Woke up feeling anxious and listened to this meditation. Feeling calmer and relaxed. Thank you for this beautiful meditation. 💕

So relaxing, received with much gratitude. Love and blessings