Guided Meditation for Sleep

Guided meditation to listen to before bed- to help calm the mind and quiet the body.

Transcript

This is Meg,

The owner and creator of Yoga Yogi Studio.

Today I want to lead us through a guided meditation for relaxation.

This Yoga Nidra tonight.

This Yoga Nidra will help you to relax before bed,

Find calm in a stressful situation,

And overall quiet the mind and settle in with the breath.

Find yourself in a comfortable seated position.

If you're listening to this before bed,

Perhaps laying down,

Legs stretched out,

Knees and feet rolling away from the center of the body,

And start to come into your breath.

Notice the way the ribs expand as you inhale,

And soften as you exhale.

With every new breath,

Think of it getting a little bit longer,

Slower,

And deeper.

Maybe holding onto a three or four count inhale,

A slight pause at the top,

And a six or seven count exhale.

Inhale,

Two,

Three,

Four,

Pause.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three,

Four,

Pause.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three,

Four,

Pause.

Exhale,

Two,

Three,

Four,

Five,

Six.

Stay with this pattern,

Noticing the big inhale through the nose,

Filling the lungs with air,

Light pause,

And deep,

Steady exhale.

Take a moment to scan the body,

Noticing any areas of tension or tightness,

Thinking about where you physically hold stress in the body,

And bring a little bit of kindness and sweetness to yourself.

Big inhale,

Exhale here.

Then bring your awareness down to your toes.

Let the toes start to melt into the floor,

Traveling from the toes to the heels and ankles.

Now the toes,

Heels,

And ankles are relaxed and soft,

Traveling up behind the calves,

Up and around the top of the shins,

All the way up behind the knees,

And swirling around the tops of the knees.

Relax,

Soften in here.

From the knees traveling up the tops and backs of the thighs,

Up to the pelvis,

Glutes,

Low back,

Take special care around the low back.

Take a special inhale here,

And exhale,

Release any tension in the low back.

From there,

Traveling up the spine,

Around the ribs to the chest,

Notice the breath in the body melting into the floor.

Relaxing here.

Up the chest to the shoulders,

Down the arms to the elbows,

And reaching down the arms to the elbows,

Reaching towards the wrists and extending out the fingers,

Scanning the body,

Quieting the mind.

Focus on the shoulders,

Up the neck to the back of the head.

Release any tension around the jaw,

The face is smooth and relaxed.

And you're laying quietly,

Noticing the breath in the body,

Feeling relaxed,

Calm,

And peaceful.

Bringing some loving kindness into your day,

Mentally repeat after me,

I am happy,

I am peaceful,

I am whole.

I am happy,

I am peaceful,

I am whole.

Happy,

Peaceful,

Whole.

Now think of someone that you care about.

We will send them loving kindness,

And repeat after me mentally.

I wish you happiness,

I wish you peace,

I wish you wholeness,

Happiness,

Peace,

And wholeness.

And now we make the last wish for the universe,

Including ourselves and all of those we know and do not know.

We are happy,

We are peaceful,

We are whole.

We are happy,

We are peaceful,

We are whole.

We are happy,

Peaceful,

Whole.

Take a moment here,

And just quiet the mind,

Clear the mental pictures away,

And just visualize the chest as it rises and falls with the breath.

Take three more big inhale exhales here.

Inhale exhale is one,

And exhale is two.

Inhale exhale is one,

And exhale is two.

And if you have the time,

You can stay here in your relaxed state.

Otherwise slowly start to wiggle the toes and the fingers,

Blinking the eyes,

Turn the head from right to left.

Big inhale exhale here.

And if you're going to take this time to prepare for bed,

Enjoy the sleep,

And take the deep breaths into relaxation.

Thank you so much for listening to Yoga Yogi's Guided Relaxation.

I hope that you will join us again next week for another one of our meditative practices.

Wishing you happiness of body and mind.

Thank you so much.

Reviews

I enjoyed this meditation so much. Thank you!!! 🙏🏽

This is one of the most relaxing and beautiful meditations on here thank you so much 🙏💙

Super Rico
Me quedé dormida no se en que momento y descanse súper rico 🥰✅

I appreciate your voice and guidance, this was beautiful!
Thank you.

Beautiful meditation that relaxes you and gets you ready for a peaceful sleep.

A beautiful and relaxing sleep meditation. It really helped me to s restful sleep.

Love this meditation perfect length for me and I was able to get into a relaxed state before bed even with a kitty on my lap

This was a Lovely and sooo relaxing meditation to settle in for a good sleep.
Thank you!

Really lovely after several days of being sick and grumpy. Nice to be reminded that i am in fact happy peaceful and whole - just sick and unbalanced right now. Thank you.

Perfect for unwinding and bringing gratitude for the day just experienced.

Very relaxing and peaceful. Helped take my mind off of problems and worries I have.

Thank you very much. Just what I needed after getting up at 5:30 to feed our cat 🐈 before returning to bed. Alarm set for work at 7:50 ☀️🙏🏻

My favourite sleep meditation on this app!! Love it!

I really enjoyed this meditation and was able to switch off from the day. Ready for bed 😴

This was so great for my busy mind! I will use this one more times before bed or if just need to calm the mind! The voice is so soothing!

Thank you for helping me to relax and be ready to sleep! Namaste

Thank you that's the best meditation I've experienced in years

Smashing! Hello good nights sleep! Good bye mind glow. Thank you

Her voice was so genuine it felt like she was right in the room with me! Beautiful journey.

Thank you for this beautiful peace I feel after listening to your great meditation