Yoga Nidra Meditation For Deep Sleep And Anxiety

This Yoga Nidra meditation has beautiful Tanpura music playing in the background accompanied by a warm golden light visualization. Yoga Nidra is deeply soothing to the nervous system, moving the body from the sympathetic state of “fight, flight, freeze” to the parasympathetic state of "rest/digest". Yoga Nidra is also crucial in helping manage stress & anxiety.

Suggested items to prepare for Yoga Nidra:
-blanket
-a pillow for your head and an option for under the knees
-something to cover your eyes

Transcript

Welcome to Yoga Nidra. My name is Kimi Moon. Thank you so much for being here. I'll be guiding you through today's meditation Yoga Nidra is practice while lying down so go ahead and find a comfortable position making any last-minute adjustments and Prepare yourself to find stillness Throughout the meditation. I will be guiding you throughout various points in your body bringing awareness through various senses and All you have to do is follow along No need to move and just allow yourself to let go as much as you can in yoga nidra We begin every meditation with a sankalpa an intention towards the end of this meditation Meditation will bring that sankalpa back in and plant it into the subconscious mind. So taking a few moments here to Find your intention once you have your sankalpa your intention Silently repeat it to yourself three times so I love starting every meditation in every class with three deep cleansing breaths, Let's go ahead and Take a nice deep inhalation deep into the belly Opening the mouth and letting everything go really nice inhaling drawing that breath deep into the belly expanding the ribs opening the mouth and exhaling last one Inhale opening the mouth exhale and just allowing yourself to return to your normal state of breathing So bringing your awareness now to any sounds that are in your room Bring your awareness to any sounds outside of the room bring your awareness to the furthest sound That you can hear hear each sound Separately now hear them all together Bring your awareness to any aromas in the room bring awareness to any colors Or visions you may be seeing behind your eyelids now bring your awareness to the temperature of the room noticing how The air feels on your skin noticing the texture of your clothing or the blanket Noticing the physical body becoming heavier now in your mind's eye Become aware of the space that you're in noticing the four walls Noticing the ceiling and really feeling the support of the earth Beneath your body bring your awareness now to your right palm in your palm sits a warm golden light The texture is like melted gold. There's a warmth to it and as I guide you throughout your entire body Allow this warm golden Liquid light to cover every place that is mentioned. So bringing your awareness now to your right thumb second finger third finger fourth finger fifth finger back of the hand wrist lower arm elbow upper arm shoulder right armpit right side body hip thigh hamstring knee back of the knee shin calf ankle top of the foot right big toe second toe third toe fourth toe fifth toe sole of the foot bringing your awareness to the entire right side of your body bones heavy muscles melting away from the bones skin softening Physical body melting into the earth bring your awareness now to your left palm thumb second finger third finger fourth finger fifth finger back of the hand wrist lower arm elbow upper arm shoulder left armpit left side body hip thigh hamstring left knee back of the knee shin calf ankle top of the foot left big toe second toe third toe fourth toe fifth toe sole of the foot bringing your awareness to the entire left side of your body bones heavy muscles melting away from the bones skin softening the entire physical body melting into the earth covered in golden warm liquid light Bringing your awareness now to the crown of your head Noticing any sensations on the scalp allowing this warm liquid light to cover the crown of your head Allowing it to travel down the forehead melting any tension in the forehead melting any tension around the eyes around the cheeks Allowing the jaw to soften Releasing the tongue from the roof of your mouth allowing this warm golden light to Coat your throat releasing any tension in the throat chakra Creating more space to speak your truth Noticing the shoulders becoming heavier as your entire head neck and shoulders melt into the earth Bringing your awareness now to your physical heart Noticing your heart beating in your body. Perhaps you feel the heartbeat in your chest. Maybe your thumbs But taking a few moments to honor the physical heart now bring your awareness To your breath without changing it begin to notice every inhalation and exhalation noticing the temperature of the air as you inhale and noticing the temperature as the Exhalation leaves your body now counting backwards from 20 count every inhalation and exhalation If you find that you've lost count or that your mind may have wandered, That's okay Come back to your breath and start again at 20 in your mind's eye You'll notice a staircase that descends 10 steps down with every inhalation and Exhalation make your way Down the set of stairs once you get to the bottom of the stairs, You'll notice a door take a few moments To see what this door is made from noticing any textures the size Maybe there's a handle and when you're ready Enter through the threshold you'll walk into a space that's filled with the same Warm golden light that's covering your entire being take a few moments to see how your body feels in this space Knowing that you can come here anytime you need go ahead and find a nice place to sit down Taking in the warmth Taking in the compassionate energy and whenever you're ready bring in your sankalpa your intention and silently repeat it to yourself three times After you've planted your sankalpa here in the most nutritious fertile place of your heart and your mind Take a few moments to think this space and start to make your way back through the door Walking up the set of stairs and coming back into your physical space Slowly coming back into your body. You can run your thumb Over your fingertips take a nice deep inhalation and exhaling Gently wiggling your toes and your fingers Maybe stretching your arms over your head and either Transitioning into sleep or taking a few moments to roll on to either side and gently pressing yourself up to a seated position Placing your hands on your heart and closing tonight's practice by finding three things That you're grateful for Towards yourself. Thank you again for joining me. Om Shanti Shanti Shanti