Healing Sleep Yoga Nidra

This meditation gently guides you from states of worry and anxiety into profound rest and rejuvenation, offering a sanctuary of deep healing. Guided by a soft voice, gentle melodies, and a nurturing body scan, you'll unlock your body's inherent ability to achieve profound restoration. Embrace complete relaxation and a deep connection to the earth's grounding presence, allowing yourself to dissolve into healing stillness and restorative rest.

Transcript

Welcome to this gentle practice of meditation and rest,

A space for healing and restoration,

Tapping into the wisdom and strength of the body because it knows how to take care of itself with stillness and deep relaxation.

Allow yourself to settle in to a deeply comfortable position.

You might be lying in bed,

Stretched out on the couch,

On your back,

Or curled on your side.

Take a moment to find your favorite position and ensure that you are completely cozy and supported.

Fix your pillows just right,

Smooth out any wrinkles in your clothing or blankets.

Now gently release any tension in your face.

Soften the jaw.

Allow the forehead to smooth and let the cheekbones relax.

Feel your tongue resting gently inside the mouth.

Sense your spine sinking deeply into the sport beneath you.

Allow your arms and legs to feel heavy and completely supported by gravity.

Notice any muscles that feel tight and consciously invite them to gently loosen and soften.

Let your fingers and toes release any holding.

Trust that your body knows how to guide you towards healing and rest.

Your body holds an innate wisdom for renewal.

Know that you are inherently strong.

Allow yourself to release any attachment to a specific outcome for our practice.

If you do remain awake at the end,

Simply allow your mind and spirit to deepen into a state of relaxation,

Surrendering into the gentle embrace of gravity.

You can always play this meditation again and allow your body to continue to rest.

You might want to set a gentle intention for our time together,

Perhaps an intention for restorative sleep,

Inner peace,

Or simply for allowing yourself to be fully present in the moment.

Whatever resonates with you is perfect.

Bring to mind your intention as if it were true in this moment.

Allow yourself to imagine this intention as if it were true.

Now gently bring your awareness to your breath.

Notice the natural rhythm of your inhales and exhales.

As you exhale,

You might notice a subtle softening,

A gentle dropping,

A sensation of sinking a little deeper into your support.

Continue to observe this natural flow of breath.

You might place a hand softly on your belly or on your heart and now begin to notice the gentle rise with each inhale.

Perhaps it feels as if an expansion or an opening was happening in the front of the ribcage and the belly.

Continue noticing the breath,

Observing the rise with each inhale and the soft fall with each exhale.

As you continue to notice this breath pattern without trying to control it,

Simply become a gentle witness to the ebb and flow.

Now expand your awareness just slightly to notice the quality of your breath.

Perhaps noticing the gentle pause after the inhale,

A soft lingering of the exhale.

Allow the breath to become a little fuller,

A little slower,

Without any strain.

Imagine the inhale as a gentle gathering,

The exhale as a soft release.

Let's try a few gentle elongated breaths.

Begin to inhale softly and hold at the top of your inhale for a moment and then exhale slowly,

Lengthening the out-breath.

Do this one more time,

Inhaling softly,

Holding it gently at the top and exhaling with a slow,

Long release.

Now release all conscious control of your breath and simply allow it to breathe you.

Bring your awareness back to the feeling of your whole body.

Begin now to notice the body.

Notice the heaviness and the softness.

Notice how gravity is supporting the whole body.

As we move into the Yoga Nidra body scan,

All you have to do is focus your awareness on each of the body parts as I mention them.

There is nothing you need to do but bring your gentle attention.

Begin on the right hand side of the body,

Moving your awareness to the right hand thumb,

Allowing the thumb to soften and release.

Noticing any sensations in the right hand thumb.

Now moving to the first finger,

The second finger,

The third finger,

The pinky finger,

Softening,

Releasing through all of the fingers on the right hand side.

Now moving to the back of the right hand,

The palm,

The wrist,

The forearm,

The elbow,

The upper arm,

The right shoulder,

The underarm,

Side of the right waist,

The right hip,

Allowing for ease and release.

Top of the foot,

The right big toe,

Second toe,

Third toe,

And the pinky toe,

Softening and releasing through the whole right side of the body.

Relaxing and releasing the whole right side.

Now bringing that awareness to the left side of the body,

Starting with the left hand thumb,

Noticing sensations,

Allowing the thumb to soften and release.

Moving the awareness to the first finger,

Second finger,

Third finger,

Pinky finger,

Palm of the hand,

The back of the hand,

The left wrist,

The forearm,

The elbow,

The upper arm,

The left shoulder,

The underarm,

Side of the left waist,

The hip,

Releasing and relaxing,

The lower leg,

The knee,

The left ankle,

The foot,

The left big toe,

The second toe,

Third toe,

The fourth toe,

And the pinky toe,

Softening and releasing through the whole left side of the body.

Releasing and allowing,

Relaxing the whole left side of the body.

Now moving our awareness to the back of the body.

Become aware of the back of the head,

The right shoulder blade,

The left shoulder blade,

The mid back,

The whole back of the spine,

The low back,

The buttocks,

The backs of the thighs,

The spaces behind the knees,

The calves,

The backs of the arms,

The backs of the hands,

Softening and releasing the entire back of the body,

Becoming aware of the softness and relaxation in the whole back side of the body,

Feeling the back of the body supported,

Softening and releasing.

Now bringing your awareness back to the front of the body,

Beginning at the top of the head,

Softening and releasing into the forehead,

The right ear,

The left ear,

The lip,

The chin,

The right side of the jaw,

The left side of the jaw,

Softening into the front of the neck,

The right clavicle,

The left clavicle,

Top of the chest,

The heart space,

Solar plexus,

The belly,

Softening and releasing into the sacrum,

The hips,

The lower legs,

The feet,

The hands,

The fingers and toes,

All softly relaxing and releasing the whole front side of the body,

Heavy and relaxed,

Softening and releasing.

Focusing now on the right side of the body with the left side of the body,

The two sides of the body becoming one with the back side,

The front side of the body,

The whole body.

Bringing awareness to the whole body,

Releasing tension,

Softening and releasing.

Allow the whole body to release and relax.

Allow for a sense of spaciousness and support in the whole body.

Allow the face to be soft and relaxed.

Allow the body to be at peace.

Feel the softening and allowing through the whole body,

Sinking into a deeper state of relaxation and release.

Imagine a gentle grounding energy flowing into your body,

Connecting you deeply with the earth.

Now sense into the soft light of dusk,

Gently spreading across the horizon,

Allowing the day to fade into peaceful darkness.

Feel the gentle nurturing energy of the moon rising,

Softly holding and wrapping your entire being in its calming embrace.

Trust that your body is wise and capable of delivering deep healing and profound rest.

Allow yourself to drift into a state of rest,

Restful,

Peaceful and deeply relaxing sleep.

Reviews

Super relaxing, drifted smoothly into sleep, thank you! 🙏✨

Thanks Lara, a lovely mid-length YN. You voice and pacing are great as always. 🙏🙏🫶🙏

The brief part I heard sounded good, I fell asleep. Thank you 🪺🍁🪺🍁🪺🍁🪺🍁🪺🍄‍🟫🪺🍄‍🟫

Very nice way to go to sleep. It's not always that easy for me to get to sleep, but this meditation helped me. Thank you very much. Have a wonderful day 🙏❤️🙂

Thank you 🙏 I write this in the morning, my 3rd night in a row with this deep restful meditation and i truly have slept wonderfully all night. Holding back a few pesky viral symptoms, feeling rested and calm.