Yoga Nidra For Sleep

Need some major insomnia relief? In this 40 minute yoga nidra practice Kelly helps you not only fall asleep, but plant the intention of restful nights of sleep in the future. This practice is designed to be done in bed to help you drift off at night.

Transcript

So once you're comfortable,

Just take a few big,

Deep,

Easy breaths.

Just breathing in deeply through the nose,

And when you breathe out,

Sigh the breath out through your mouth.

Just beginning to release any tension that you have in the body,

Or the mind,

Or heart.

Just do this two more times,

Feeling yourself becoming more and more relaxed with every breath out.

And now tell yourself three times,

Here begins the practice of yoga nidra.

I open myself completely and totally to the practice.

I will remain open and receive whatever I need.

Now tell yourself three times,

Each night I fall asleep with ease.

I stay asleep and wake up refreshed in the morning.

Now feel yourself begin to slow down and relax.

Feel the breath in the belly,

And feel it slow down.

Feel the thoughts in the mind,

And feel them slow down.

Feel the beat of your heart,

And feel it slow down.

Feel everything slow down as you move further and further into complete relaxation.

And now we're going to start with the relaxation breath.

Just to help you unwind and let go of anything you're still holding on to from the day.

Just begin by exhaling all of the air out of your lungs.

And then inhale for a count of four,

Three,

Two,

One.

Pause for a moment and exhale for seven,

Six,

Five,

Four,

Three,

Two,

One.

So inhaling for a count of four,

Pausing for one,

And exhaling for seven.

And if you need to adjust that count a little bit,

That's okay.

Just make sure that your exhales are longer than the inhales.

So inhaling,

Filling up all the way.

And exhaling,

Taking one long smooth breath out.

Just continue to work with this breath.

Inhaling for four,

Pausing for a moment,

And exhaling for seven.

And then inhaling for a count of four,

Three,

Two,

One.

And exhaling for a count of four,

Three,

Two,

One.

And exhaling for a count of four,

Three,

Two,

One.

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And now take one more round of that breath.

Just noticing how your body and mind respond as you begin to slow down and release.

And now we're going to move through a rotation of awareness through our bodies.

So as I call out different areas of your body,

Try not to get bogged down in the details or the areas.

Just really become aware of that part of your body.

Feel it.

See it in your mind's eye.

We'll begin by becoming aware of the space between the eyebrows.

The center of the forehead.

Become aware of the base of the front of the neck.

The right shoulder.

Right elbow.

Right wrist.

And thumb.

And become aware of the right index finger.

Middle finger.

And ring finger.

And little finger.

Now move your awareness to the right wrist.

Right elbow.

Right shoulder.

And the base of the front of the neck.

Now move your awareness to the left shoulder.

Left elbow.

Left wrist.

Become aware of the left thumb.

Left index finger.

Middle finger.

Ring finger.

And little finger.

Become aware of the left wrist.

Elbow.

And shoulder.

Become aware of the base of the front of the neck.

The center of the chest.

The right side of the chest.

The center of the chest.

The left side of the chest.

And the center of the chest.

Become aware of the navel.

The pelvis.

Right hip.

And knee.

Become aware of the right ankle.

The right big toe.

Second toe.

Third toe.

Fourth toe.

And little toe.

Become aware of the right ankle.

Knee.

And hip.

Now move your awareness to your pelvis.

The left hip.

Left knee.

Ankle.

And big toe.

Become aware of the left second toe.

Third toe.

Fourth toe.

And little toe.

Become aware of the left ankle.

Knee.

And hip.

Bring your awareness to your pelvis.

The navel.

The center of the chest.

And the base of the front of the neck.

Move your awareness to the center of your forehead.

Now become aware of your breath.

Feel the rhythm of your breath as you breathe in and out of your body.

Just feel the air move in.

And feel the air move out.

In a smooth,

Steady,

Slow rhythm.

Just feel the air move in and feel the air move out.

Now feel the breath in the spine.

Feel the breath begin to move up and down the spine as you breathe.

When you breathe in,

Feel the breath move up from the base of the spine towards the crown of the head.

And when you breathe out,

Feel the breath move down from the crown of the head back to the base of the spine.

On the inhale,

Feel the breath move up the spine and as you breathe out,

Feel it move and fall back down the spine.

Beginning to feel the spine expand on the inhale and contract gently on the exhale.

Almost as if the spine has become a pair of lungs.

When you breathe in,

The spine expands and breath rises up towards the crown of the head.

And when you breathe out,

Feel the breath move down the spine as it gently contracts.

Inhaling,

Breath rises up and spine expands.

Exhaling,

Breath falls and gently contracts.

And now see the breath move up and down the spine as you breathe.

And now see the breath move up and down the spine as it expands and contracts.

Watch the breath as it moves up and down like a cloud of sparkling mist that's dancing the length of your spine.

Feel and watch that cloud of sparkling mist mixed with the breath.

Move up the spine as you breathe in and fall back down as you breathe out.

Allowing yourself to become immersed in the breath.

Watching and feeling that cloud of sparkling mist dance up and down the spine as you breathe.

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Become tense.

Feel yourself become relaxed.

Healthy and totally relaxed.

And now see yourself lying in bed,

Relaxed,

Comfortable and ready for a long night's rest.

See how relaxed and peaceful you are.

Feel how you're at ease and just on the edge of sleep.

And now see yourself lying underneath a clear night sky.

Just lying underneath a blanket of stars.

You feel completely safe and relaxed underneath the night sky.

You're lying on a soft bed of grass and is completely supporting your body from underneath you.

There's not a single bit of tension in your body.

You are completely and totally at peace.

And as you lay under the stars breathing,

Relaxing and releasing those stars above you begin to fall.

They begin to fall from the sky towards the earth like confetti.

These dazzling sparkling stars float towards the earth and dance onto your skin.

You feel their cool touch as they drop onto your skin.

And you know that these stars have the power to wash away your thoughts,

Clear your mind and allow you to completely relax.

And you just lie back enjoying the cool calming touch of the stars as they dance on you and around you.

Giving you the power to sleep effortlessly and deeply.

As you feel the stars dance down on your skin,

You feel yourself sinking closer and closer to sleep with each passing moment.

And longraw.

You you you you and now tell yourself three times each night I fall asleep with ease I stay asleep and wake up refreshed in the morning and just sinking relaxing and drifting off to sleep you

Reviews

Thank you for helping with my drift off to sleep 😴

Very effective in helping me relax enough to drift into sleep. Thank you 🙏🏼✨😴✨🕊️

I fell back to sleep in the wee hours. I do remember breathing in four, hold one, breathing out seven. And some body scanning. Quiet background of piano. That’s all. Just what I needed. 8/21/23

Kelly, thank you so very, very much for your beautiful nidra practice. Your calming and peaceful voice and words truly helped to put me back to sleep after a restless night. 🙏🏻