Yoga Nidra Fusion For Deep Sleep And True Rest

Be soothed into true rest and deep sleep with this fusion of Yoga Nidra, Somatic Experiencing, and meditation. Bringing together ancient wisdom and healing practices, this guided meditation invites you into true rest that allows your brain to turn off, your body to relax, and your nervous system to settle as you slip into slumber. This blend harmonizes the body's innate and organic capacity for healing and restoration. Use this track in the evening to guide you to sleep, or during the day when you need a restorative break.

Wake feeling well-rested with a sense of balance and peace that you can carry within you throughout your day.

Transcript

Welcome.

I'm glad that you're here.

Today I will guide you through a meditation to help you rest and to sleep.

This meditation is designed to help you rest when you need to take a break even in the middle of the day to feel a sense of rest and digest,

To feel safe and softened and soothed.

Or you could do this meditation in the evening to help you fall asleep.

This meditation is based on yoga nidra,

The yoga of sleep,

With adaptations that I have found to be helpful for my own self and in working with and guiding others.

It can be a companion to you whether you are sitting on an airplane or you're a passenger in a car or you're trying to go to sleep and lying down in a new space or you're in the comfort of your own bed.

This can be a meditation to soothe you and to nourish you,

Your nervous system and every system within you,

Your mind,

Body and soul.

So before we get started,

Take a few moments to stretch and move and wiggle whatever you may need to do to then eventually come into presence and stillness.

So you might stretch and reach,

Stretching fully out.

You might shake a little bit on the left and the right arm and the right leg and the left leg.

You might twist side to side.

Hmm.

And then when it feels right,

Invite your body to get comfortable.

Many people do this meditation lying down or you can do it sitting up if there isn't space for you right now to lie down.

And as you settle into a position for your body,

Invite yourself to be 2% more comfortable.

What would that support look like?

What would support that?

Do you need a sweater,

A blanket,

Something for underneath your knees,

Warm socks or a shift in your position?

And give yourself this gift of allowing yourself to be comfortable.

And whether you're sitting or lying down,

Feeling your spine being supported.

And then place your arms,

Your hands,

Your legs and your feet in a way that feels supported and where they can rest.

And then soften or close your eyes and feel yourself being supported by whatever you're sitting on or lying on.

And extend an invitation to the muscles and bones and your body to receive that support.

And then notice how they respond to this invitation of support.

Take a few breaths in and out,

Feeling that wave of the breath.

And then become aware of the sounds you hear.

The sounds that are outside the room that are further away.

And then the sounds that are in the room.

And then the sounds that are closer to you,

Like your breath.

You might take a few intentional breaths,

Elongating the exhale.

So on your next exhale,

Feeling the belly button going back toward the spine,

Exhaling fully out from the lower lobes of the lungs.

And then notice what happens with that inhale.

It might be a nice fuller inhale.

Just try this for a few breaths.

Elongating that exhale,

Really feeling the belly button go back toward the spine,

Exhaling fully.

And then receiving the fuller inhale.

Notice yourself settling in,

Arriving here.

And then just now letting the breath breathe you,

Letting it organically rise and fall.

And now name your intention,

Your sankalpa,

Your deepest desire.

Let this arise from within you and let it be your prayer.

You might name it silently to yourself.

And then offer this up to spirit and surrender it,

Surrender it to spirit.

And then now I invite you into softening,

Softening into the eyes,

The muscles in the eyes.

Softening into the jaw,

Unhinging the jaw,

Softening.

Softening into the mouth,

Letting the tongue be plump and to take up space in the mouth.

Softening the lips,

Softening into the brain.

Imagine softening on the inside of your head,

Softening the whole head,

Allowing the head to be supported.

Softening now into the neck and into the throat.

Inviting the shoulders to soften through the shoulder blades,

The collarbones.

And imagine an expansive chest and heart space.

Softening,

Softening around the heart and softening into the arms,

All the way through the hands and the fingers.

The sides of the body,

The right side of the torso,

The left side of the torso,

The upper back,

The mid back,

Softening into the lower back.

And now softening into the belly,

Imagining the organs in the belly,

All relaxing,

Receiving this invitation to rest.

Now softening into the pelvis,

The hips,

The buttocks,

The groin,

Softening through the legs,

All the way down to through the ankles,

The feet and the toes.

And feel the whole body softening,

Receiving this invitation to soften and allowing gravity to be your friend,

Giving yourself permission to deeply rest.

Now I will guide you to bring your attention to various points throughout your body.

And just follow my voice.

You'll bring your attention to the point I named for a brief moment and feel into that space.

Then we'll move on to the next point.

There's really nothing that you have to do,

Just settle your attention on that part that I'm naming for a brief moment.

We'll start with the space between the eyes.

Bring your attention to the space between the eyes.

And then the right eye and the left eye.

The right temple,

The left temple.

The right nostril of your nose and then the left nostril of your nose.

The point underneath the nose,

The upper lip,

The lower lip.

The right cheek of your face,

The left cheek.

The top of the head,

The back of the head.

The point in the middle of your throat,

The right shoulder joint,

The right elbow joint,

The right wrist joint.

The tip of the thumb on the right hand,

The tip of the pointer finger,

The tip of the middle finger,

The tip of the ring finger,

The tip of the pinky.

The back of the right hand,

The palm of the right hand.

The right wrist joint,

Right elbow joint,

Right shoulder joint.

Back to the middle of the throat,

The left shoulder joint,

The left elbow joint,

The left wrist,

The tip of the left thumb,

The tip of the pointer finger,

Tip of the middle finger,

Tip of the ring finger,

And tip of the pinky.

The back of the left hand,

The palm of the left hand.

The left wrist joint,

Left elbow joint,

Left shoulder joint.

Back to the middle of the throat,

The right collarbone,

The left collarbone.

The center of the chest,

The right breast,

The center of the chest,

The left breast,

Center of the chest,

Center of the solar plexus,

The navel center,

The right hip joint,

Right knee,

Right ankle,

Top of the right foot,

Sole of the right foot,

The tip of the big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right ankle joint,

Right knee,

Right hip joint,

Navel center,

Left hip joint,

Left knee,

Left ankle,

Top of the left foot,

Sole of the left foot,

The tip of the big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The left ankle,

Knee,

Hip joint,

Navel center,

Solar plexus,

Center of the chest,

Throat,

The point under the nose,

The point between the eyes,

The whole right side of your body,

From head to toe,

The whole left side of your body,

From head to toe.

Now the front of your body,

The whole front of your body,

From your face,

Chest,

Arms,

Torso,

Legs,

Feet,

The back of your body,

The whole back of the body,

All the points touching the earth.

And now feel the front body resting into the back body,

Giving into the weight of your body as your front body settles back.

Now your whole body resting,

Exploring the weightiness of your body,

Sinking into the support of the earth,

Restful,

Deep heaviness,

Heavy,

Weighty,

Like mountains and rocks,

Heavy.

Now feel your whole body as light,

Resting in weightlessness,

Light as a feather floating in the air,

Weightlessness.

Feel the weightlessness of your body.

Now feel your whole body heavy again.

Feel the whole body light,

Heavy,

Light,

Heavy,

Light,

Until there is no light or heavy,

Just your body here.

Resting,

Breathing,

Relaxed,

Soothed,

And safe.

Now we're going to explore the spaciousness within you and around you.

You'll bring your attention to the space between the two points that I'll name.

So first,

Imagining the space inside your head,

Your brain,

Between your two ears.

Just imagine this space.

Imagining the space now between the eyes.

Imagining the space that is in the nasal passages on the left and the right sides of your cheeks,

Your face.

Imagine the spaciousness here.

Sensing the space inside the mouth.

Sensing the space in the whole head.

Sense the space now inside the throat,

The front and the back,

And the left sides,

The right side of the throat.

Sense the space across the collarbones,

The right collarbone to the left collarbone.

Sense the spaciousness here.

Sense the spaciousness between the right and the left shoulder joints in the front and then in the back.

Sense the space from the right shoulder joint to the right elbow.

The space in the upper arm.

Sense the space from the right elbow to the right wrist joint.

The space between those two points.

And now feel the space in the palm of the hand.

The space between the fingers and the back of the hand.

The whole right hand between the front and the back.

Feel the spaciousness that's in the whole right arm.

From the right shoulder joint through the arm,

Through the palm of the hand,

The back of the hand,

Through the fingers.

Sensing the space in this right arm.

And then on the left side.

Sensing the space in the upper arm between the left shoulder joint to the elbow.

Then sensing the space of the forearm from the elbow to the wrist.

Sensing the space here.

Sensing the space in the palm of the hand on the left side.

The space between the fingers.

The space in the back of the hand.

And then the space between the back and the palm of the left hand.

Sense now the spaciousness that's in the whole left arm.

From the shoulder joint through the arm,

Through the palm of the hand,

The back of the hand,

Through the fingers.

Sensing the space in this left arm.

Sense the space in the chest,

The heart center.

The right side,

The left side,

The front and the back of the heart center.

Sense the spaciousness that's in your heart,

In the center of your chest.

Sense the spaciousness between now each rib.

And then the spaciousness in the lungs underneath the ribs.

The spaciousness in the solar plexus.

The spaciousness in the belly.

And then the right side of the waist.

And the left side of the waist.

The whole torso and all the organs and in the mid body.

Imagine spaciousness within and around each organ.

And then imagine the spaciousness in the buttocks,

The hips,

And the groin.

Then sense the space from the right hip joint to the right knee joint.

The top of the thigh,

The back of the thigh,

The whole upper leg,

Sensing the space.

Then from the right knee to the ankle,

Sensing the space in the right calf.

Sense the space in the whole right foot,

From the sole of the foot to the top of the foot through the toes.

The space in the right foot.

And then the whole right leg.

Experience and sense the spaciousness and the whole right leg through the foot into the toes and through the toes.

Then sense the space from the left hip joint to the knee,

To the left knee,

The top of the thigh,

The back of the thigh,

The whole upper leg sensing the space here.

Then from the knee to the ankle,

Sense the space in the left calf.

Sense now the space in the left foot,

From the sole of the foot to the top of the foot through the toes.

Sense the spaciousness in this left foot.

Now sense the spaciousness of the whole body,

Restful spaciousness from your head,

Through the arms,

The fingers,

The torso,

Legs,

The toes,

This gentle,

Nourishing spaciousness.

Imagine now the space in front of you.

Imagining the furthest point,

The furthest star you can imagine.

And sense the space in front of you.

Imagine now the furthest point from beneath you.

The furthest star you can imagine.

And sensing that space beneath you.

Sensing now the same thing on the right side and the left side.

Sensing the star that's the furthest away on the right side.

And then on the left side.

Sensing this space.

Then sensing the star that's the furthest away from the soles of your feet.

And then from the crown of your head.

Imagining a point,

A star,

The furthest away that you can imagine.

In all directions now.

The space above you,

Beneath you,

To the right of you,

To the left of you,

The space from the soles of your feet,

The space from the crown of your head,

And then the space within you.

Notice now the deep sense of stillness,

Deep rest.

Notice the whispers of the breath breathing you in and out.

Feeling yourself being breathed,

Being nurtured,

Being soothed,

And safely resting.

You might drift off to sleep.

Or it might be time to wake gently and feel deeply rejuvenated and ready to go about your day.

Feeling deeply calm and nourished.

Reviews

Excellent tool for being in the. Moment enough so that while listening I was able to have sex with my husband in spite of chronic pain in my legs.

Thank you so much. Wonderfully relaxing and restorative 💕💕💕

Nice yoga nidra. I opted out of doing stretching and shaking at the beginning because I didn’t want to activate my body before sleep.
I love the offering to do the meditation in whatever position and location I needed at the time.

A lovely way to deeply rest body and mind, even if you dont fall asleep. I found the practice calming and soothing.

I've not yet managed to stay awake through the entire track, so it must be doing its job! Very much appreciate a yoga nidra that does not assume you're in your own "soft, cozy bed" but just encourages you to get as comfortable as you can. Thank you!

I played this several times in the night when I couldn’t sleep it was very helpful thank you so much

Lovely practice! Calming, soothing, and spacious. Will definitely add to my rotation!

I fell asleep before the meditation was done. Thank you. 🙏😴❤️

I was so tense this morning when I woke up now finally relaxed. Thank you.

Really enjoyed your guidance through this, thank you