Yoga Nidra For Relaxation & Sleep

A supine, guided experience inviting the mind to focus on sensations and breath visualizations rather than thought, allowing for more ease in relaxation and falling asleep. Closes with silence if using for a sleep-enhancing practice.

Transcript

Welcome.

Begin by receiving the shape of Shavasana.

Use any pillow,

Bolster,

Blanket,

Or eye pillow that can support your complete comfort and relaxation.

You are worthy of ease and comfort.

Allow your body to move and shift to find the shape where you can release tension from both your body and your mind.

Let yourself know that it's okay to rest.

Let yourself know that all you need to do is rest.

Begin by receiving a long,

Slow,

Deep breath which fills the entire body from the crown of the head to the tips of your toes.

And the exhale is fall,

Lingering and releasing.

Use another breath in to receive this moment and another breath out to let go of what prevents you from being right here,

Right now.

To further enhance the sensations of letting go.

I invite you to spread your toes and your fingers and stretch out your face.

Open the mouth wide,

Open the eyes wide and hold.

And then as you exhale,

Receive increased relaxation as the feet and the hands and the face let go.

Feel the back of the head sink into the support of what's beneath you.

And as you feel that perfect weight,

Feel the forehead soften.

Feel a wash of relaxation broaden the space between your eyebrows and smooth your eyelids.

Feel the cheeks relax,

The lips let go.

And the tongue floats to the upper palate filled with relaxation.

The tip of the tongue rests just behind the two front teeth,

Allowing the jaw to remain soft.

Feel the entire head relaxed.

Throat relaxed.

Upper back heavy,

Sinking into the support of where you lie.

Relaxation washes across the chest,

Sinks the shoulders.

Bones of right arm become heavier.

Muscles of right arm soften.

Tension from right arm releases out of right fingers and thumb.

Bones of left arm become heavier.

Muscles of left arm melt and soften.

Tension from left arm drains out of left fingers and thumb.

Both arms relax completely.

Mid back and low back sink into the support of where you lie.

Abdomen gently rises and falls with your soft subtle breath.

Chest remains still.

Abdominal organs relax,

Offering a greater sense of release to your entire body.

Bones of right leg heavy.

Muscles of right leg soften and let go.

Tension from right leg drains out of right sole of foot.

Your right leg is relaxed.

Bones of left leg heavy.

Muscles of left leg soften and relax.

All tension from left leg melts out of left sole of foot.

Left leg is relaxed.

The back of the whole body sinks into your support.

You are supported.

The space above the body is peaceful.

Everyone lives there,

Above the body.

You notice sensation of the forehead and allow the forehead to release even further.

You notice sensation of right eye and left eye and sense of sight.

You notice sensation of right ear,

Left ear and sound.

Only noticing.

You notice full nose sensation,

Soft thread like cool air entering nostrils and warm air exiting nostrils.

Notice scent,

Simply notice.

Feel sensations of two lips,

Of tongue.

Notice sensation of the center of tongue.

Notice taste,

Simply notice.

Feel full face sensation.

Sensation of neck,

Of chest,

Of right arm,

Right hand and sensation of each fingertip and thumb.

And streaming beyond fingertips.

Notice sensations of left arm,

Palm of left hand,

Pulsation,

Vibration of left fingers and thumb tip.

Both arms and both hands at the same time alive with sensation.

Full torso sensation.

Left hip,

Left thigh,

Left knee,

Left shin,

Left heel,

Toes,

Whole left leg,

Right hip,

Right thigh,

Sensation of right knee,

Right shin,

Right ankle and right toes.

Sensation of the whole right leg.

Both legs at the same time.

Both feet at the same time.

Whole body sensation,

Awareness gently visiting every area of your completely relaxed body.

The body has a rhythm,

A pulse and a flow.

Feel the flow of gentle breath,

Easing you,

Rocking you into a state of profound rest.

Watch the breath.

Gently move in to a left nostril and out the right.

Watch the breath.

Gently move in to the right nostril and out the left.

Inhale left and exhale right.

Only mentally alternate nostril breath.

Inhale right and exhale left.

See the breath move in to the nostril on the left side and meet at the space between the eyebrows and move back down the right nostril,

Ending at a point four inches below the nostril.

Continue to breathe in to the right,

Out of the left,

Softly gently in to the left and out of the right.

Inhale right.

And as you exhale down the left nostril,

Feel and see the breath continue to stream towards the left foot.

Inhale breath flows up the left side of the body to the left nostril.

And exhale and exhale.

The breath moves down the right nostril,

Down the right side of the body to the right foot.

Watch this flow move up the right side of the body into the right nostril and flow down the left side of the body,

Out of the left nostril.

Exhale back up and exhale back down.

Inhale up one side of the body and exhale the other side of the body.

For the next several breaths,

Continue to inhale and exhale from side to side,

Feeling the wash of gentle breath move its way up and down each side of your body.

The next time the breath moves into a nostril and towards the space between the eyebrows,

Allow your awareness to linger at the space between the eyebrows.

Simply notice sensation here.

As the breath becomes ever more subtle,

You release the breath.

Your body is simply being breathed as your awareness rests at the space between the eyebrows.

Allow your attention to land right there.

Imagine directly above this third eye point,

You could see a full moon in a vast,

Sparkling night sky.

Picture the healing rays of this full moon moving towards this point between your eyebrows.

Allow the light of the full moon to expand,

To wash over your entire body,

Offering a cooling energy to any thinking,

Offering a calming sensation to the systems of your body.

Feel and see the effects of this pale,

Healing light of the moon.

Notice the clear night sky surrounding this brilliant full moon.

Notice a starry night sky.

And now imagine there is a mirrored image of this starry night sky within your body,

Your body reflecting the night sky.

Feel and see the starry sky above and within.

Feel sensations of your body as you see the stars within as they also surround.

Feel sensations of the entire space surrounding your body.

Feel the space above and below.

Feel the space at the crown of the head and the tips of the toes.

Feel the entire body resting.

Feeling below a full healing moon.

Allow the image to fade.

Allow your body to sink even deeper.

And to stillness.

Feel the space above and below.

Feel the space at the crown of the head and the tips of the toes.

Feel the space at the crown of the head and the tips of the toes.

Feel the space at the crown of the head and the tips of the toes.

Feel the space at the crown of the head and the tips of the toes.

Feel the space at the crown of the head and the tips of the toes.

Feel the space at the crown of the head and the tips of the toes.

Feel the space at the crown of the head and the tips of the toes.

Reviews

Very soothing thank you

Fell asleep. Don’t remember. 1/25/25

Very relaxing. I needed to sleep more and I did! Thank you

Just what I needed. Didn’t want it to end.

Passed out ten minutes in