2 Hours Yoga Nidra To Fall Asleep With

In This Yoga Nidra guided meditation, we want to gradually wind-down, prepare for the best night of sleep and then fall asleep. Enjoy this 2 Hour meditation by letting go, without any expectations or goals, this might seem counter-intuitive however you're getting the most out of it, if you just completely surrender to it. Abundant love and blessings! - Marcel

Transcript

Namaste and welcome to this wind down preparation for a good night, For the best sleep ever, To fall asleep fast. So please prepare yourself, Lie down, Remove distractions, Bring your arms by your sides, Palms pointing to the sky, Your feet facing away from each other, And completely letting go, Letting gravity take over, Let gravity hold you, Feel how you become heavier, Every time you inhale, Just softly as you're inhaling, Every time you exhale, Feel how you become lighter, And then slowly start to count from 50 to 0, Every inhale, Counting one number down, To 50, To 49, You can also fall asleep during this exercise, And if you lose the connection to where you are, If you're counting, You can just start again at the top, Just release all of your body, Completely into gravity, And completely come to acceptance, How it is right now, Just accept whatever is right now, Accept that you're frustrated, Accept that you're angry, Accept everything that is, Just lie there and give everything to gravity, Accept it and let it carry away, And again, Keep counting, And just start again at 50, Or wherever you are, Counting down, Letting all the emotions be accepted, Allowing you to completely rest in this moment, Feel how even your thoughts are getting heavier, The lids of your eyes are getting heavier, Even your skin is getting heavier, Everything is getting heavier, Feel how you can just accept it, Your body has earned this rest, Needs this rest, Yearns for this rest, Allow this rest, Allow this rest, Allow this rest, Very soft, We are wandering through the body right now, If you're still awake, And also feel free to still count down if you like, It's completely fine wherever you are, Every inhale, Count one further down, Every time you remember, You're doing very well, It's not about reaching zero, It's just about observing what's happening, Allowing, Feeling gravity, Resting, Accepting, Observing, Slowly bring your consciousness to your hands, Observe your fingers, Observe both of your thumbs, Both hands simultaneously, Observe the index fingers, Middle fingers, Ring fingers, Little fingers, Consciously observe palms, Top of the hands, Your lower arms, Your elbows, The upper arms, Your shoulders, Observing your whole arms, Connecting to your chest, To your belly, To your butt, To your intimate area, To your big thighs, And further down to your lower legs, The shin bone and the calves, To your ankles, To your heel, To the sole of the feet, Top of the feet, The big toes, Second toes, Third toes, The fourth toes, And the little pinky toes, Observe your whole legs, And then let's come up to your neck, To your throat, Coming up further to your chin, Your jaw, Your lower lip, Your upper lip, Feel inside of your mouth, Feel the roof of your mouth, Floor of your mouth, And your tongue, Let your tongue rest softly on the roof of the mouth, And close your lips softly, Go further up, Come to your nose, Feel the right nostril, The left nostril, Feel the right eye and the left eye, Come between your eyebrows together, Feel the spine between the eyebrows, And come to the right ear and the left ear, Feel the back of your head, Come to the forehead, And come even further up from the forehead and the back of the head, And meet at the very top of your head, Crown of your head, Understanding that doing yoga, Nidra, Will rejuvenate you, In the sense that it will affect you in the same way as sleep does, So even if you are not sleeping right now, You're giving your body rest, Completely allow this rest to happen, You're doing very well, There's nothing needed to be done by you, Just keep on laying and listening as good as you can, It's not about understanding every word I say, Try to listen as good as you can, And follow the instructions as good as you can, Let's come further down again, Let's start to connect with our heart and our chest, Feel how it's relaxed and calm and softly beating, Bringing down your entire body, Preparing your entire body and the entire being for sleep, Listening to your heart, Listen to the song that your heart is playing, To the song that your heart is singing, To the song that your heart comes up with for you, See the extraordinary in things that you took for granted, See nature within yourself, Your belief is powerful, Your belief is powerful, Your belief is powerful, If you can believe that you're a good sleeper, You will sleep better, You are a good sleeper, You are a good sleeper, You are a good sleeper, Listen in to your heart, Feel the love, Feel the gratitude, Feel how it is beating for you, Feel how it can let go more and more, Feel this beautiful rest, This rest coming over you, You understand why your entire body, Your entire being understands why it's so necessary, So nurturing, So beautiful to just surrender to gravity and to sleep, To sleep, Try to surrender more, I surrender to gravity, I surrender to gravity, I surrender to gravity, Feel how your body becomes heavier, Feel how your body becomes heavier, Feel how your body becomes heavier, I surrender to sleep, I surrender to sleep, I surrender to sleep, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Understanding the nurturing, Rejuvenating quality of sleep, Understanding that all your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, That's why it's so important to surrender, Understand why it's so important to surrender, You understand why it's so important to surrender, Understand why it's so important to surrender, You can do this in peace, You are safe, You are safe, You are safe, It's almost not observable anymore, And you are completely resting, And you are completely resting, As you are, Try to soften everything, Everything is cozy, Everything is cozy, Everything is cozy, Everything is cozy, Again, Start to count down from 50, Again, Start to count down from 50, Every time you inhale you're counting a number down, I do it together with you, Whenever you lose a count, Just start again, Whenever you want, Counting down further, Relax as much as you can as you're counting down, It doesn't matter if you lose the count, It doesn't matter if you lose the count, There's no need to completely concentrate, There's no need to completely concentrate, Be angry if you can count down or not, Just start again, Continue, And feel how your body is getting heavier and heavier, And feel how your body is getting heavier and heavier, How your body is getting heavier and heavier, Nothing to do here, Just relax more and more, Feel how gravity is taking over, How you surrender more and more, Understanding that this meditation is serving you, It's rejuvenating you, It's balancing you, It doesn't matter if you're asleep or not, You're completely in rest right now, And you can just enjoy this rest and stay as long as you want, You can continue your lesson and follow the practice, Just don't think about it, Just listen and follow the instructions, Do not judge if anything is good or bad, Do not judge if you like something or not, Just be completely at ease, Weightless, Safe, I am your friend here, You can trust me, Let me lead you into sleep, Be the best version of yourself, Just let go of everything, All the thoughts, Just let go of everything, Enjoy this state of completely light, Still awake, You are seen, You are felt, You are valued, You are important for this world, You are important for this earth, You are important for this world, Understanding that doing yoga, Nidra, Will rejuvenate you in a sense that it will affect you in the same way as sleep does, So even if you are not sleeping right now, You are giving your body rest, Completely allow this rest to happen, You are doing very well, There is nothing needed to be done by you, Just keep on lying and listening as good as you can, It's not about understanding every word I say, Try to listen as good as you can and follow the instructions as good as you can, Let's come further down again, Let's start to connect with our heart and our chest, Feel how it's relaxed and calm and softly beating, Bringing down your entire body, Preparing your entire body, Entire being for sleep, Listening to your heart, Just listen to the song that your heart is playing, To the song that your heart is singing, To the song that your heart comes up with for you, See the extraordinary in things that you took for granted, See nature within yourself, Your belief is powerful, Your belief is powerful, Your belief is powerful and believe that you are a good sleeper, You will sleep better, You are a good sleeper, You are a good sleeper, You are a good sleeper, You are a good sleeper, Listening to your heart, Feel the love, Feel the gratitude, Feel how it is beating for you, Feel how it can let go more and more, Feel this beautiful rest, This rest coming over you, You understand why your entire body, Your entire being understands why it's so necessary, So nurturing, So beautiful to just surrender to gravity and to sleep, Try to surrender more, I surrender to gravity, I surrender to gravity, I surrender to gravity, I surrender to gravity, Feel how your body becomes heavier, Feel how your body becomes heavier, Feel how your body becomes heavier, I surrender to sleep, I surrender to sleep, I surrender to sleep, I surrender to sleep, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Understanding the nurturing, Rejuvenating quality of sleep, Understanding that all your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, That's why it's so important to surrender, Understand why it's so important to surrender, You understand why it's so important to surrender, Understand why it's so important to surrender, You can do this in peace, You are safe, You are safe, You are safe, It's almost not observable anymore, It's almost not observable anymore, You are completely resting as you are, Try to soften everything, Everything is cozy, Everything is cozy, Everything is cozy, Everything is cozy, Start to count down from 50, Every time you inhale you're counting a number down, I do it together with you, Whenever you lose a count just start again wherever you want, Counting down further, You're doing great, Relax as much as you can as you're counting down, Doesn't matter if you lose the count, There's no need to completely concentrate, No need to be angry if you can't count down or not, Just start again, Continue and feel how your body is getting heavier and heavier, Your body is getting heavier and heavier, Nothing to do here, Just relax more and more, Feel how gravity is taking over, How you surrender, How you surrender more and more, Understanding that this meditation is serving you, It's rejuvenating you, It's balancing you, Doesn't matter if you're asleep or not, You're completely in rest right now, And you can just enjoy this rest and stay as long as you want, You can continue your lesson and follow the practice just don't think about it, Just listen and follow the instructions, Do not judge anything is good or bad, Do not judge if you like something or not, Just be completely at ease, Weightless, Safe, I am your friend here, You can trust me, Let me lead you into sleep so you can be the best version of yourself, Just let go of everything, All the thoughts, Just let go of everything, Enjoy this state of completely light, Still awake, You are seen, You are seen, You are felt, You are valued, You are important for this world, You are important for this earth, You are important for this world, Understanding that this doing yoga nidra will rejuvenate you in a sense that it will affect you in the same way as sleep does, So even if you are not sleeping right now, You are giving your body rest, Completely allow this rest to happen, You are doing very well, There is nothing needed to be done by you, Just keep on lying and listening as good as you can, It is not about understanding every word I say, Try to listen as good as you can and follow the instructions as good as you can, Let's come further down again, Let's start to connect with our heart and our chest, Feel how it is relaxed and calm and softly beating, Beating down your entire body, Preparing your entire body, Entire being for sleep, Listening to your heart, Listen to the song that your heart is playing, Listen to the song that your heart is singing, To the song that your heart comes up with for you, See the extraordinary in the aims that you took for granted, See nature within yourself, Your belief is powerful, Your belief is powerful, Your belief is powerful, If you can believe that you are a good sleeper, You will sleep better, You are a good sleeper, You are a good sleeper, You are a good sleeper, You are a good sleeper, Listen in to your heart, Feel the love, Feel the gratitude, Feel how it is beating for you, Feel how it can let go more and more, Feel this beautiful rest, This rest coming over you, It's coming over you more and more, You understand why your entire body, Your entire being understands why it's so necessary, So nurturing, So beautiful to just surrender to gravity and to sleep, Try to surrender more, I surrender to gravity, I surrender to gravity, I surrender to gravity, Feel how your body becomes heavier, Feel how your body becomes heavier, Feel how your body becomes heavier, I surrender to sleep, I surrender to sleep, I surrender to sleep, I surrender to sleep, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Understanding the nurturing, Rejuvenating quality of sleep, All your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, That's why it's so important to surrender, Understand why it's so important to surrender, You understand why it's so important to surrender, You understand why it's so important to surrender, You can do this in peace, You are safe, You are safe, You are safe, It's almost not observable anymore, You are completely resting, You are completely resting, As you are, Try to soften everything, Everything is cozy, Everything is cozy, Everything is cozy, Everything is cozy, Again, Start to count down from 50, Every time you inhale, You're counting a number down, I do it together with you, Whenever you lose the count, Just start again, Wherever you want, Counting down further, Relax as much as you can as you're counting down, Doesn't matter if you lose the count, There's no need to completely concentrate, Be angry if you can't count down or not, Just start again, Continue, And feel how your body is getting heavier and heavier, How your body is getting heavier and heavier, Nothing to do here, Just relax more and more, Feel how gravity is taking over, How you surrender more and more, Understanding that this meditation is serving you, It's rejuvenating you, It's balancing you, Doesn't matter if you're asleep or not, You're completely in rest right now, And you can just enjoy this rest, Stay as long as you want, You can continue to listen and follow the practice, Just don't think about it, Just listen, Follow the instructions, Do not judge if anything is good or bad, Do not judge if you like something or not, Just be completely at ease, Weightless, Safe, I am your friend here, You can trust me, Let me lead you into sleep, Be the best version of yourself, Just let go of everything, All the thoughts, Just let go of everything, Enjoy this state of completely lying weightless, Still awake, You are seen, You are felt, You are valued, You are important for this world, You are important for this earth, You are important for this world, You are important for this world, Understanding that going yoga, Nidra will rejuvenate you in the sense that it will affect you in the same way as sleep does, So even if you are not sleeping right now, You are giving your body rest, Completely allow this rest to happen, You are doing very well, There is nothing needed to be done by you, Just keep on lying and listening as good as you can, It's not about understanding every word I say, Try to listen as good as you can and follow the instructions as good as you can, Let's come further down again, Let's start to connect with our heart and our chest, Feel how it's relaxed and calm and softly beating down your entire body, Preparing your entire body, Entire being for sleep, Listening to your heart, Just listen to the song that your heart is playing, To the song that your heart is singing, To the song that your heart comes up with for you, See the extraordinary in things that you took for granted, See nature within yourself, Your belief is powerful, Your belief is powerful, Your belief is powerful, If you can believe that you are a good sleeper, You will sleep better, You are a good sleeper, You are a good sleeper, You are a good sleeper, Listen into your heart, Feel the love, Feel the gratitude, Feel how it is beating for you, Feel how it can let go more and more, Feel this beautiful rest, This rest coming over you, It's coming over you more and more, You understand why your entire body, Your entire being understands why it's so necessary, So nurturing, So beautiful to just surrender to gravity and to sleep, Try to surrender more, I surrender to gravity, I surrender to gravity, I surrender to gravity, Feel how your body becomes heavier, Feel how your body becomes heavier, Feel how your body becomes heavier, I surrender to sleep, I surrender to sleep, I surrender to sleep, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Understanding the nurturing, Rejuvenating quality of sleep, Understanding all your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, That's why it's so important to surrender, Understand why it's so important to surrender, You understand why it's so important to surrender, You understand why it's so important to surrender, You can do this in peace, You are safe, You are safe, You are safe, It's almost not observable anymore, And you are completely resting as you are, Try to soften everything, Everything is cozy, Everything is cozy, Everything is cozy, Again start to count down from 50, Every time you inhale you're counting a number down, I do it together with you, Whenever you lose a count just start again wherever you want, Counting down further, You're doing great, Relax as much as you can as you're counting down, It doesn't matter if you lose the count, There's no need to completely concentrate, No need to be angry if you can't count down or not, Just start again continue and feel how your body is getting heavier and heavier, How your body is getting heavier and heavier, Nothing to do here but just relax more and more, Feel how gravity is taking over, How you surrender more and more, Understanding that this meditation is serving you, It's rejuvenating you, It's balancing you, Doesn't matter if you're asleep or not, You're completely in rest right now and you can just enjoy this rest and stay as long as you want, You can continue your lesson and follow the practice, Just don't think about it, Just listen and follow the instructions, Do not judge if anything is good or bad, Do not judge if you like something or not, Just be completely at ease, Weightless, Safe, I am your friend here and trust me, Let me lead you into sleep, Be the best version of yourself, Just let go of everything, All the thoughts, Just let go of everything, Enjoy this state of completely light, Still awake, You are seen, You are felt, You are valued, You are important for this world, You are important for this earth, You are important for this world, Understanding that wing yoga nidra will rejuvenate you in the sense that it will affect you in the same way as sleep does, So even if you are not sleeping right now, You are giving your body rest, Completely allow this rest to happen, You are doing very well, There is nothing needed to be done by you, Just keep on lying and listening as good as you can, It is not about understanding every word I say, Try to listen as good as you can and follow the instructions as good as you can, Let's come further down again, Let's start to connect with our heart and our chest, Feel how it is relaxed and calm and softly beating, Bringing down your entire body, Preparing your entire body and the entire being for sleep, Listening to your heart, Listen to the song that your heart is playing, To the song that your heart is singing, To the song that your heart comes up with for you, See the extraordinary in the things that you took for granted, See nature within yourself, Your belief is powerful, Your belief is powerful, Your belief is powerful, If you can believe that you are a good sleeper, You will sleep better, You are a good sleeper, You are a good sleeper, You are a good sleeper, Listening to your heart, Feel the love, Feel the gratitude, Feel how it is beating for you, Feel how it can let go more and more, Feel this beautiful rest, This rest coming over you, You understand why your entire body, Your entire being understands why it's so necessary, So nurturing, So beautiful to just surrender to gravity and to sleep, Try to surrender more, I surrender to gravity, I surrender to gravity, I surrender to gravity, Feel how your body becomes heavier, Feel how your body becomes heavier, Feel how your body becomes heavier, I surrender to sleep, I surrender to sleep, I surrender to sleep, I surrender to sleep, Become heavier and heavier, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Feel how you become heavier and heavier, Understanding the nurturing, Rejuvenating quality of sleep, Understanding that all your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, Understanding that all your decisions are affected by sleep quality, That's why it's so important to surrender, Understand why it's so important to surrender, You understand why it's so important to surrender, Understand why it's so important to surrender, You can do this in peace, You can do this in peace, You are safe, You are safe, You are safe, It's almost not observable anymore, It's almost not observable anymore, You are completely resting you are completely resting as you are, Try to soften everything, Everything is cozy, Everything is cozy, Everything is cozy, Again, Start to count down from 50, Every time you inhale you're counting a number down, I do it together with you, Whenever you lose the count just start again counting down wherever you want counting down further relax as much as you can as you're counting down doesn't matter if you lose the count there's no need to completely concentrate no need to be angry if you can't count down or not just start again continue and feel how your body is getting heavier and heavier how your body is getting heavier and heavier nothing to do here just relax more and more feel how gravity is taking over how you surrender more and more understanding that this meditation is serving you it's rejuvenating you it's balancing you doesn't matter if you're asleep or not you're completely in rest right now and you can just enjoy this rest can stay as long as you want you can continue your lesson and follow the practice just don't think about it just listen follow the instructions do not judge anything is good or bad do not judge if you like something or not just be completely at ease weightless, Safe I am your friend here you can trust me let me lead you into sleep be the best version of yourself everything, All the thoughts just let go of everything enjoy this state of completely lying weightless you are seen you are felt you are valued you are important for this world you are important for this earth you are important for this world you are important for this world understanding that doing yoga, Nidra will rejuvenate you in a sense that it will affect you in the same way as sleep does so even if you are not sleeping right now you're giving your body rest just completely allow this rest to happen you're doing very well there's nothing needed to be done by you just keep on lying and listening as good as you can it's not about understanding every word I say try to listen as good as you can and follow the instructions as good as you can let's come further down again let's start to connect with our heart and our chest feel how it's relaxed and calm your abdomen softly beating coming down your entire body preparing your entire body entire being for sleep listening to your heart listen to the song that your heart is playing to the song that your heart is singing to the song that your heart comes up with for you see the extraordinary in the things that you took for granted see nature within yourself your belief is powerful your belief is powerful your belief is powerful you can believe that you are a good sleeper you will sleep better you are a good sleeper you are a good sleeper you are a good sleeper you are a good sleeper listening to your heart feel the love, Feel the gratitude feel how it is beating for you feel how it can let go more and more feel this beautiful rest this rest coming over you you understand why your entire body, Your entire being understands why it's so necessary so nurturing so beautiful to just surrender to gravity and to sleep try to surrender more I surrender to gravity I surrender to gravity I surrender to gravity feel how your body becomes heavier feel how your body becomes heavier feel how your body becomes heavier I surrender to sleep I surrender to sleep I surrender to sleep feel how you become heavier and heavier feel how you become heavier and heavier feel how you become heavier and heavier understanding the nurturing rejuvenating quality of sleep understanding that all your decisions are affected by sleep quality understanding that all your decisions are affected by sleep quality understanding that all your decisions are affected by sleep quality that's why it's so important to surrender understand why it's so important to surrender you understand why it's so important to surrender understand why it's so important to surrender to surrender you can do this in peace you are safe you are safe you are safe it's almost not observable anymore you are completely resting as you are try to soften everything everything is cozy everything is cozy everything is cozy everything is cozy understanding that this meditation is serving you it's rejuvenating you it's balancing you it doesn't matter if you are asleep or not you are completely in rest right now and you can just enjoy this rest and stay as long as you want you can continue your lesson and follow the practice just don't think about it just listen listen follow the instructions do not judge if anything is good or bad do not judge if you like something or not just be completely at ease weightless safe I am your friend here and trust me let me lead you into sleep be the best version of yourself just let go of everything all the thoughts just let go of everything enjoy this state of complete enlightenment you are seen you are felt you are valued you are important for this world you are important for this earth you are important for this world understanding that doing yoga, Nidra will rejuvenate you in a sense that it will affect you in the same way as sleep does so even if you are not sleeping right now you are giving your body rest just completely allow this rest to happen you are doing very well there is nothing needed to be done by you just keep on lying and listening as good as you can it's not about understanding every word I say try to listen as good as you can and follow the instructions as good as you can let's come further down again let's start to connect with our heart and our chest feel how it's relaxed and calm and softly beating coming down your entire body preparing your entire body entire being for sleep listening to your heart listen to the song that your heart is playing to the song that your heart is singing to the song that your heart comes up with for you see the extraordinary in things that you took for granted see nature within yourself your belief is powerful your belief is powerful your belief is powerful if you can believe that you are a good sleeper you will sleep better you are a good sleeper you are a good sleeper you are a good sleeper listening to your heart feel the love, Feel the gratitude feel how it is beating for you feel how it can let go more and more feel this beautiful rest this rest this rest coming over you you understand why your entire body, Your entire being understands why it's so necessary so nurturing so beautiful to just surrender to gravity and to sleep try to surrender more I surrender to gravity I surrender to gravity I surrender to gravity I surrender to gravity feel how your body becomes heavier feel how your body becomes heavier feel how your body becomes heavier I surrender to sleep I surrender to sleep I surrender to sleep feel how you become heavier and heavier feel how you become heavier and heavier feel how you become heavier and heavier understanding the nurturing, Rejuvenating quality of sleep understanding that all your decisions are affected by sleep quality understanding that all your decisions are affected by sleep quality understanding that all your decisions are affected by sleep quality you are seen you are felt you are valued you are important for this world you are important for this world you are important for this world abundant love and blessings