10-Minute Yoga Nidra For Sleep

This practice takes you through a relaxing Yoga Nidra body scan meditation, perfect to do before drifting off to sleep. The meditation ends with a peaceful visualization exercise, leaving you rested and relaxed.

Transcript

Welcome to this yoga nidra practice To begin, Find a comfortable position lying on your back Using a pillow under your head or knees if needed Close your eyes and take a few deep breaths Allowing yourself to settle into the present moment As you begin to sink into that present moment, Perhaps set an intention for yourself This could be any positive affirmation or a goal you wish to achieve Once you've come to your intention, Repeat it 3 times in your mind Truly feeling it within your heart We'll now begin the yoga nidra with a body scan Starting to bring awareness to the different parts of the body and as I say, Each body part, Bringing your awareness to that area Starting with the right side Bring your awareness to your right hand thumb Move to your index finger, Middle finger, Ring finger and little finger Feel the palm of your right hand, The back of your hand and your right wrist Bring your awareness to your right forearm, Elbow, Upper arm and shoulder Move to your right armpit, Side of the chest, Waist, Hip, Thigh, Knee, Calf, Ankle, Heel, Soul Top of the foot and each toe Feeling your whole right side relax Now move your awareness to your left hand thumb Then your index finger, Middle finger, Ring finger and little finger Feel the palm of your left hand, The back of your hand and your left wrist Bring your awareness to your left forearm, Elbow, Upper arm and shoulder Move to your right armpit or your left armpit, Side of the chest, Waist, Hip, Thigh, Knee, Calf, Ankle, Heel, Soul Top of the foot and each toe Feeling your whole left side relax Now feel the back of your head, Your neck, Your right shoulder blade, Left shoulder blade, Spine Lower back and buttocks Feeling your whole back body relax Bring awareness to the top of your head, Forehead, Eyebrows, Eyes, Nose cheeks, Mouth, Chin, Throat, Chest, Abdomen and pelvis Relaxing your whole front body Now feeling your whole body relaxing into the earth, Completely at peace Now bring your attention to your breath Observe the natural flow of your breath in and out Notice the rise and fall of your abdomen with each inhale and exhale Allow your breath to become slow and steady, Relaxing even deeper Visualize a place where you feel safe and relaxed This could be a beach, A forest or any place that brings you peace Imagine yourself in this place, Experiencing the sights, Sounds and feelings Allow yourself to fully immerse in this peaceful environment Gently bring your awareness back to your breath Begin to notice the sounds around you and the sensations of your body lying on the floor or in your bed If you're ready to sleep, Sinking slowly into that dreamlike state and if not, Wiggling your fingers and toes, Coming back to your surroundings Take a moment to lie still and notice how you feel Carry the sense of relaxation and peace with you as you continue your day or drift into sleep