Yoga Nidra for Sleep

This is a track from Yoga Nidra to Ground and Center to help you fall into a deep, restorative sleep.

Transcript

This Yoganitra is a grounding Yoganitra designed to help you to fall asleep.

For this practice,

You will need two blankets or one blanket and a firm pillow.

To go to sleep,

We practice Yoganitra in bed.

Begin to lie yourself down in your bed,

Put a blanket or firm pillow under your head,

And then cover yourself with a blanket.

If at any stage during the practice you feel uncomfortable,

Feel free to adjust yourself.

Now take your arms out wide so they're at a 45 degree angle.

Press your elbows into your bed to open your shoulders and then lengthen the back of the rib cage.

Lengthen your lower back and let your legs roll open.

Lengthen the back of the neck and then gently roll your head from side to side to find balance in your head.

Relax your jaw,

Let your mouth be slightly open,

Let your tongue rest at the bottom of your mouth.

We're going to begin the practice of Yoganitra.

So first begin by listening to the sounds you hear outside the room.

Just let your mind move from sound to sound,

Not holding on to any sound.

Notice the sounds that are furthest away and the sounds that are a little closer.

And just keep moving your awareness from sound to sound.

Now bring your awareness to the sound of your own breath.

Listen to the sound of an inhale.

Listen to the sound of your own breath.

Listen to the sound of your own breath.

Listen to the sound of an inhale.

Listen to the sound of an exhale.

Listen to the sound of the pause at the top of your inhale and the pause at the bottom of the exhale.

Notice any other internal sounds,

The sound of yourself swallowing,

Any other sounds you hear inside your body.

Notice what the voice in your head is whispering to you.

We're going to begin a warm oil rotation through the body.

So as I go through your body,

Feel but don't move the part of the body that I mentioned.

If you lose me,

Just come back when you remember.

Don't try to make up what you missed.

Begin by bringing your awareness to your eyebrow center.

Feel like a warm oil is gently tapping at this point.

Let the warm oil spread over your forehead,

Over your eyes,

Over your eyes,

Over your nose,

Your cheeks,

Your mouth,

And your chin.

Let it slide over the sides of your face,

Over your ears,

And let it wrap around the back of your head.

From your forehead,

Move the warm oil over the top of your head,

And now feel your whole head warm and relaxed from this healing oil.

Move the oil over the front of your neck,

The sides of your neck,

And let it wrap around the back of your neck.

Feel your whole neck warm and relaxed from this healing oil.

Bring your awareness to the palms of your hands.

Feel like a warm oil is being poured into the palms of your hands.

Slide it down your thumbs,

Second finger,

Third finger,

Fourth finger,

Fifth finger.

Let it wrap around the backs of your hands,

And now feel all ten fingers warm and relaxed from this healing oil.

Move the oil over your wrists,

Over your forearms,

Crease line of the elbows,

Upper arms,

Shoulders,

Front of your chest,

Your belly,

Crease line of the hips,

Fronts of the thighs,

Knees,

Shins,

Ankles,

Tops of your feet,

And all ten toes.

Slide it over the soles of your feet,

Your heels,

Backs of the ankles,

Backs of the calves,

Backs of your knees,

Your thighs,

Butt,

Lower back,

Upper back,

Backs of your arms,

And the backs of your hands.

Feel your whole back body warm and relaxed from this healing oil.

Bring your awareness to your right leg.

Feel your right leg from the outside,

And now feel your right leg from the inside.

Feel the left leg from the outside,

And now feel your left leg from inside.

Feel both legs at the same time.

Feel the right arm,

Left arm,

And both arms at the same time.

Feel both hands at the same time.

Feel your torso,

Your head.

Feel the right side of the body.

Feel the left side of the body.

Feel the front of your body.

Feel your skin right above your head.

Feel your skin wrapped around your body.

Feel the inside of the body.

Rest your awareness on your belly now,

Just watching the rise and the fall of the belly.

And count back 11 breaths,

An inhale and an exhale equal one breath.

So it's 11 inhale,

11 exhale.

If you lose count,

Just come back to 11 when you remember.

Let go of the count wherever you are.

Take a long inhale.

As you exhale,

Feel the right side of the body.

Inhale,

Feeling the right side of your body.

And exhale,

Feel the left side.

Inhale,

Feeling the left side of the body.

And exhale,

Feel the right side.

Inhale,

Feel the right side and the right nostril.

Exhale,

Left side and left nostril.

Just continuing on your own.

And on your next exhale,

Feel both sides of the body and both nostrils.

Now rest your awareness on your nostrils and just watch the breath move in and out of the nostrils.

Notice how the air is cool on the inhale and warmer on the exhale.

Count back 11 breaths,

An inhale and an exhale equal one breath.

If you lose count,

Just come back to 11 when you remember.

When you finish counting,

Allow yourself to just rest here.

Inhale,

Feel the right side of the body.

Exhale,

Left side and right nostril.

Inhale,

Feel the right side of the body.

Exhale,

Left side and right nostril.

Inhale,

Feel the right side of the body.

Inhale,

Feel the right side of the body.

Inhale,

Feel the right side of the body.

Reviews

Fell asleep. Don’t remember. St Annes. 5/10/25

Mona is the best!

Thank you 💕😊

it worked evidently because I feel asleep half way thru!

I fell asleep during this meditation, so I recommend highly! Thank you 🙏🏾

I fell asleep during this practice. Wonderful! Namaste 🙏🏽 💕💫

Amazing and perfect

Powerful deep. Thank you.

Mona's voice is soothing as she leads you peacefully along this journey

Beautiful mediation !

Lovely focus around the body. Nice sound quality and voice

Thank you, Mona. Lovely sing song voice. Very melodic almost a lullaby 💓

I loved it! Her voice slid over me, like the warm, healing oil, like music. Thank you so much!!!!! 🙏🏼 Namaste!!!

Very nice, helped me fall right asleep