Yoga Nidra For Deep Sleep

During this practice, you will be guided to feel your body using a specific technique that takes you into a state of deep relaxation. As the parasympathetic nervous system kicks in, your brain waves will shift from the beta state of active awakeness, into the alpha state, where serotonin gets released, bringing about a feeling of calm. You will then drop into the deeper, theta state. This is the most restorative state, in which your organs regenerate and cortisol moves out of your system.

Transcript

Allowing the busyness of the day to fall away now as you drop into the bed and settling into your body,

Softening with each breath.

Experience the inhale like a soothing balm washing over your body and as you exhale relax even more deeply into the bed.

Inhaling the soothing balm of the breath,

Exhale and relax even more deeply into your bed.

Softening the eyes closed if they're not already.

Enjoying the tides of your breath and just for now knowing there's nothing to do.

Allowing your thinking to dissolve,

Dissolving into a sensation.

Noticing the subtle sensations inside your body,

The blood moving,

The heart beating and the breath as it flows in and out of your body.

I'm going to take you on a journey of deep relaxation now as I guide you through a body scan,

Bringing you into deep sleep,

Surrendering to rest.

So I'd like you to visualize yourself as if you're hovering above your bed,

Above your body looking down.

No judgement,

Just pure seeing.

I'm bringing your awareness to your right shoulder,

Visualizing your right shoulder.

And now slip inside your right shoulder with your awareness and feel any sensations inside,

Just noticing.

And as you exhale allow your right shoulder to relax and relax and relax.

And now bring your awareness to your right upper arm and visualize it.

And now go inside your upper arm with your awareness,

Feeling sensation.

And now allow it to relax and relax and relax.

And now visualizing your right forearm.

See it?

Go inside with your awareness.

Feel the sensation.

And now let it go and relax and relax.

And now visualizing your right foot.

Feeling the sensations inside your head.

And now let all the little muscles in your foot relax and relax and relax.

Visualizing your right ankle.

Feeling sensations inside.

And let it soften and relax and relax.

And now let it go.

Visualizing your right lower leg.

And now slipping inside with your awareness and feel sensations.

And now relax it.

And relax and relax.

Visualizing your right upper leg from your knee,

The length of your thigh to your hip.

See it?

And going inside with your awareness,

Feeling sensation.

Just allowing what is.

And now let it all dissolve and relax and relax.

Now visualizing your left shoulder.

Feeling inside.

And let it relax.

And now let it relax and relax and relax.

Visualizing your left upper arm.

Feeling inside.

And on the exhale let it go and relax and relax.

And now visualizing from your elbow to your wrist,

Your hand.

See it?

Feeling inside.

And now let it relax and soften and relax.

Visualizing your left foot.

Feeling the sensations from your toes to your soul,

Your ankle.

And now letting it all go and relax and relax.

Visualizing your left lower leg from the ankle to the knee.

And feeling sensations inside.

And now let it soften and relax and relax.

And now visualizing your left upper leg from the knee,

The thigh to the hip.

Feeling sensations inside.

It may just be very subtle sensations of the blood rushing.

And as you exhale let it all go and relax and relax.

And now imagine you can see somehow the back of your body as you lie on your bed.

Visualizing your bottom,

The tailbone.

And then go into the glutes and feel sensation.

Not trying to change anything even if there's tension just notice and allow.

Inhaling into the sensation and as you exhale allow it to all dissolve and soften and relax.

Visualizing your lower back,

The sacrum.

Slipping inside with the awareness.

Giving that area some space to feel the sensations.

Good and now let that relax and relax and relax.

Visualizing the middle of your back,

Spine behind the kidneys,

The back of the rib cage.

See it all.

And slip inside now with your awareness.

Give it some breath and space.

Noticing any sensation.

And as you exhale now let it go and relax and relax.

Visualizing your upper back now behind the heart,

The shoulder blades,

The trapezius,

And backs of your shoulders.

And now go inside and feel sensations.

If there's discomfort just allowing it without trying to change anything.

You're simply noticing.

And as you give it some breath now on the exhale let it all dissolve and relax and relax.

And visualizing the back of your neck now.

Feeling inside.

And now let it relax and relax and relax.

Visualizing the base of the cranium,

The back of your head.

Moving inside with awareness.

Feeling the pulsing and the activity of the brain,

The posterior lobes of your brain.

With the deep subconscious resides the unknown.

Now give it some breath.

And as you exhale imagine that it can all just melt and soften all that activity.

Just let it go for now and relax.

And visualizing the right side of your head.

Taking the ear and the temple and the jaw.

And what can you feel inside?

Breathe into it and let it relax.

The right hemisphere of the brain relaxing and relaxed.

And now visualizing the left side of your head.

The temple,

The ear,

The jaw.

See it.

And go inside with your awareness.

You might feel the pulsing of the blood in that part of you.

The subtle electrical impulses of the brain.

Inside the ear canal.

And now let that whole area open and soften.

Let it melt.

And now visualizing the crown of your head as if looking down from above.

Good and go inside with your awareness.

Deep into the center of your brain.

Where the master glands reside.

Hypothalamus,

Pineal gland.

Imagine you can breathe deep into the center of your brain.

Bathing the pineal gland with prana with a gentle breath.

And exhale and let it all soften.

And soften.

And come to stillness.

And now visualizing your forehead.

And now slipping inside.

Feeling the sensations in the prefrontal cortex of your brain.

The communication center.

The most conscious part of your brain.

And again breathe into it.

Imagine you can bathe it in breath.

And as you exhale let it all soften and melt.

And relax.

To stillness.

And now visualizing your eyes.

The brow.

And then going into the eyes.

Feeling sensations in the globes of the eyes.

And going behind the eyes into the optic nerve.

And behind that the pituitary gland.

Breathing into that area.

Bathing it in breath.

Creating space around it.

And now let it all go and soften.

And let it melt.

Visualizing your nose.

And going inside the nose.

Inside the right nostril.

The left nostril.

Feeling the coolness of the air as you inhale.

Meeting the airways of your nose.

And relax it.

And relax.

And relax.

Visualizing your right cheek.

Feeling inside.

And let it melt and relax.

Visualizing your left cheek.

Feeling sensations inside.

And let it melt and relax.

And now visualizing your mouth.

Your upper lip.

Your lower lip.

Taking the awareness inside the mouth.

Feeling the sensation of your teeth.

The walls of your mouth.

The roof.

The tongue.

And let it all relax.

Let the teeth relax.

The tongue relax.

And now visualizing your chin.

Feeling sensation inside.

And let it relax.

And bringing awareness now to the front of your throat.

Take the awareness inside.

And feel sensation there.

It might be the coolness of the air as it hits the back of your throat.

Or maybe there's a slight contraction there.

Give it breath.

Give it space.

And allow whatever you find there to be there.

And on the next exhalation allow it all to melt.

And relax.

And relax.

Now visualizing the collarbone.

The front of your shoulders.

And the sternum.

Slipping inside with your awareness.

Feeling moving with the breath.

Notice any sensations.

And on the exhale allow it to relax.

And relax.

And relax.

Visualizing your chest.

Going inside with your awareness.

And feeling the sensations.

And dropping deeper now into your heart.

Feeling the workings of your heart.

As it tirelessly works to pump the blood around your body.

Keeping you alive.

And taking a moment to appreciate that.

And just for now allow it to relax.

And relax.

And relax.

Visualizing the front of your torso.

The ribcage to the diaphragm.

Going inside with your awareness.

Into the right lobe of the lung.

Feel the sensation of it receiving the breath.

And now let the right lung relax.

And relax.

And soften.

Good and feeling it into the left lobe of your lung now.

And on the exhale allow it to relax.

And relax.

And relax.

And then going into that huge sheet muscle of the diaphragm intersects the upper body from the lower body.

Feel it moving with the breath.

And now let it all soften.

And relax.

And relax even more.

And visualizing your belly now.

And going inside the belly.

Into the large intestines.

Feeling sensations inside.

This is where health starts.

Your immune system starts.

Breathing into it,

Bathing it in breath.

Exhale now relax it.

And relax.

And shifting your awareness now to just underneath the right ribcage.

To that huge organ,

Your liver,

That works tirelessly to keep you healthy.

Processes everything you take into your body.

And take a moment to smile into your liver.

Breathe deeply into your liver.

Appreciating the work it does for you.

And now let it relax.

And relax.

And relax.

And now shifting the ear awareness down into the small intestines.

Giving it some breath.

Exhale and relax.

And coming back outside of the body with your awareness.

From the outside visualizing the pelvis.

Now going inside with your awareness.

And for women feeling into your womb space.

Bathing that in breath and allow it to relax and soften.

And relax.

To the ovaries,

The fallopian tubes.

Giving it some breath right and left.

Relaxing it.

And relax.

And relax.

Going into the sexual organs.

And feeling sensation inside.

Inhale,

Exhale and relax it all.

And let it melt.

And relax.

And now zooming out a little further with your awareness as you look down now at the whole of your body as you lie there on the bed.

With no judgement.

Just seeing yourself as you are.

And then once more slip inside of the whole of your body and doing a mental scan of the whole of you.

Are there any pockets of tension that you are still holding located in any part of your being?

Notice where in your body needs some attention.

And give it some breath and create space around it.

And now exhale and let it relax.

And relax.

And relax.

And slipping with your awareness underneath the physical body into the more subtle realm of the energy body.

Just feel the subtle vibration of that.

Including all of that in your experience.

Feeling now your energy body softening,

Opening.

Dissolving into infinite light.

Or maybe a deep velvety darkness.

Where it becomes still and one with all.

Reviews

Fell so deeply asleep. Gentle calm soothing voice.

Thank you 🙏 . I fell asleep deeply and soundly 💤😴✨🌙

Grateful for this in times of pain and nervous system upset

Lydia has a very thorough knowledge of the internal body, and is able to bring about relaxation on a deep and profound level.

🙏🏻🌟🙏🏻

I return to this one again and again. Love the « relax and relax » more than I can tell you!

Amazing. Ridiculously soothing voice with little (unintentional) asmr hints. I’m asleep by the end of the body scan

Lydia, so beautiful and wonderful with the complete body rotation, including all the interior organs, etc. Love it and thank you so very, very much.

Thank you for sharing this to us.