Yoga Nidra For Sleep
by Nalini
Yoga Nidra is a guided sleep-based meditation where you effortlessly access the subconscious mind & beyond. It is a unique combination of alert awareness & deep relaxation where you are empowered to eliminate unconscious obstructions that prevent you from living your life to the fullest. Yoga Nidra enables you to effortlessly realize your intentions and achieve an integrated state in which your body moves towards self-healing. Enjoy the practice, allowing you to drift into deep sleep!
Transcript
Gently lay your body down and allowing yourself to be comfortable in the position that you're in.
Deciding if you want to keep your legs straight or if the lower back is not comfortable,
Bending the knees to bring ease to the lower back.
Allowing your palms to face up to open up the chest,
Opening out the heart centre.
And if your legs are stretched out,
Allowing your feet to flop to the side.
And gently moving your neck from side to side to find a comfortable resting spot for your neck.
Allowing your throat to be relaxed,
The tongue to be relaxed,
To allow the breath to flow freely through the nostrils.
And observing the weight of your whole body against the ground.
Scanning your body to observe if there's any discomfort that you're holding on to.
Just allowing your body to be comfortable.
Make adjustments.
And observing the temperature of this room against the warmth of your skin.
And observing the sounds that you might hear outside this room.
Just acknowledging those sounds.
And aware of the sounds that you hear within this room.
The sound of my voice.
The sound of your own breath.
And maybe even the sound of your own heartbeat.
Allowing the soothing sounds of your body to draw you deeper within yourself.
Looking inward.
And accepting the space that you're in.
Knowing that you'll be safe,
You'll be comfortable in the space.
Allowing you to draw deep within yourself.
Seeing all your thoughts,
Feelings,
Emotions on that big screen in your inner mind.
A screen spanning from your right temple to the left temple.
A screen at the back of your eyes.
Just watch your thoughts flow freely.
Imagine that you're sitting in your favourite armchair.
Watching those thoughts on that big screen in your mind.
The more you lean back and the more you sink into the warm,
Familiar comforts of your favourite armchair.
The more detached you become from the thoughts on that screen.
Lean back and sink into the warm,
Inviting comforts of your favourite armchair.
As you watch that distant screen in your mind,
Lean back to let go.
When you're ready to completely let go,
Just turn off that button and turn off that big screen in your mind.
Now you have a big blank screen.
It's quiet.
It's still.
Just enjoy the stillness for a moment.
The peace,
The quiet from within.
Now fill this empty screen with the happy memory that you have.
From your childhood,
From your past.
A memory that fills your heart with joy,
Love,
Laughter and the feeling of pure bliss.
Just indulge in this joyful moment and joy.
Keeping these wonderful feelings in your mind.
Just repeat the positive affirmation,
The pledge to yourself three times silently in your mind.
I make a positive resolve that I allow myself to achieve my best physical,
Mental and emotional health through the practice of yoga.
I make a positive resolve that I allow myself to achieve my best physical,
Mental and emotional health through the practice of yoga.
I make a positive resolve that I allow myself to achieve my best physical,
Mental and emotional health through the practice of yoga.
Using the resolve to sink deep into your consciousness.
To resonate throughout your whole being.
To settle in your higher mind.
A resolve made in yoga nidra will most certainly materialise.
Just watch as it begins to unfold naturally in your life.
Allow yourself to be open to the positive transformations that are taking place in your life.
Be open to the subtle changes.
Be open to receive.
Be open to move to awareness rotations.
To clear any knots,
Any blockages.
To allow the free flow of circulation,
Oxygen and healing throughout your body.
Allowing for the healing to begin.
Starting with your right thumb.
Feel,
Visualise,
Mentally name the right thumb.
Second finger,
Third,
Fourth,
Fifth.
All five fingers.
Feel your right palm,
Right wrist,
Arm,
Elbow,
Shoulder,
Right armpit,
Right side of your waist,
Right hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
The sole of your foot.
Right big toe,
Second toe,
Third,
Fourth,
Fifth.
All five toes.
And you're aware of the right side of your body sinking deep into the ground,
Heavy.
Aware of your left big toe,
Feel,
Visualise,
Mentally name the big toe.
Second toe,
Third,
Fourth,
Fifth.
All five toes.
The sole of your foot.
Left heel,
Ankle,
Calf,
Knee,
Thigh.
Left side of your waist,
Left armpit,
Shoulder,
Arm,
Elbow,
Wrist,
The palm of your hand.
Left thumb,
Second finger,
Third,
Fourth,
Fifth.
All five fingers.
And you're aware of the left side of your body sinking deep into the ground,
Heavy.
Aware of your lower back,
Your upper back,
Allowing your whole spine to melt further into the ground.
From your neck down to the tailbone,
All the muscles running along your spine,
Heavy against the ground.
Aware of your right shoulder,
Left shoulder.
Right shoulder blade,
Left shoulder blade.
The muscles between the shoulder blade.
The back of your neck,
The back of your head,
The top of your head and your forehead.
You're aware of your whole skull,
Right down to the roots of your head and the crown of your head.
Aware of your forehead,
Right eyebrow,
Left eyebrow.
Right eyelid,
Left eyelid.
Right eyeball,
Left eyeball.
Allowing both eyeballs to sink deeper into their sockets.
Your weight at the back of your eyes,
Heavy.
Aware of your right nostril,
Left nostril.
Aware of your nose.
Right side of your cheek,
Left side of your cheek.
Right ear,
Left ear.
Right inner ear,
Left inner ear.
Right side of your jaw,
Left side of your jaw.
Upper lip,
Lower lip,
Your chin.
Now you're aware of your whole face,
The softness in your face.
From your forehead down to the chin.
All the muscles in your face completely relax.
Even the skin on your face soft,
Relax.
Aware of your mouth.
T,
The roof of your mouth.
Your throat,
Tongue.
Aware of your neck,
Right collarbone,
Left collarbone.
The space between the collarbones.
Right side of your chest,
Left side of your chest.
Your awakening,
Your heart center.
Right side of your belly,
Left side of your belly.
Your activating the navel center.
Aware of your right arm,
Left arm,
Both arms.
Right leg,
Left leg,
Both legs.
Left side of your body,
Left side of your body.
The front,
The back.
And now you're aware of your whole body,
The wholeness of your body.
You're in a state of conscious relaxation.
Yoga nidra.
Your mind and your body completely at rest,
But you're not asleep.
Your muscles are relaxing.
Cells and your tissues healing,
Rejuvenating themselves.
As your physical body begins to relax,
Your mind,
Your breath relax.
Your higher mind is awakened,
Finding your way to your higher self.
And your body finds its way to heal itself.
Your self healing,
Your heart,
Lungs,
Liver,
Kidneys,
Digestive system,
Elimination system,
The reproductive organs,
The glands,
The adrenal glands,
Thymus,
Thyroid,
Pituitary and the pineal glands,
Becoming stronger,
Working more efficiently to bring fine balance to your body,
To your mind.
Your whole body becoming healthier,
Stronger.
As you breathe in and out,
Your body becomes heavier and heavier,
Like a rock against the ground.
So heavy that even if you wanted to move your legs,
It's just simply too heavy.
Your breath becoming more subtle and your relaxation becoming deeper and deeper.
Just look into your heart to find peace and contentment.
Look within you to find joy,
Courage,
Love,
Compassion and the feeling of pure bliss.
It's right there within you.
Just hold on to these positive qualities and allow your mind and your body to let go,
Release,
Surrender.
Bring your awareness to the breath in your belly,
The rise and the fall of your belly,
The movement in your belly.
Just stay with the movement of your breath in your belly.
And eighteen,
Inhale,
Eighteen,
Exhale,
Seventeen,
Inhale,
Seventeen,
Exhale,
Counting backwards to one,
The breath in your belly.
If you lose count,
Don't worry,
Just go back to eighteen,
Counting backwards to one,
The breath in your belly.
Now we are aware of the breath in our chest,
The gentle rise and the fall of our chest,
The air entering,
Leaving the lungs naturally,
The movement in your chest to receive the breath and to release the breath.
Count eighteen when you inhale,
Eighteen exhale.
Seventeen inhale,
Seventeen exhale,
Counting backwards to one,
The breath in your chest.
If you lose count,
Don't worry,
Just go back to eighteen,
Counting backwards to one,
The breath in your chest.
Now we are aware of the breath at the back of the throat,
The sensations at the back of your throat.
As you breathe in and as you breathe out,
The gentle vibrations at the back of your throat.
And now we are aware of the breath in our nostrils,
The cool air entering the nostrils and the warm moist air leaving the nostrils.
The air entering leaving the nostrils.
Count 18 inhale,
18 exhale,
17 inhale,
17 exhale.
Now we are aware of the breath in our nostrils,
The cool air leaving the nostrils.
Count 18 inhale,
18 exhale,
17 inhale,
17 exhale.
And now we bring our awareness to the centre of our eyebrows.
That beautiful space between our eyes.
You might even visualise a warm glow,
A space for you to return to whenever you need to be loved,
To be healed,
To be nurtured.
It's right there within you.
Your own inner sanctuary,
A place to find peace,
Contentment.
Visualise that you're standing on a beautiful beach on a hot summer's day.
Warm rays of the sun warming your body.
It's hot.
You can feel the warm sand under your feet.
It's beginning to get so hot that you feel you're beginning to perspire.
It's hot.
Awakening the sense of heat,
Warm.
Now visualise that you're beginning to walk towards the ocean and you feel the warmth of the sand beneath your feet as you take one step at a time.
As you walk closer towards the ocean,
You feel the cool,
Wet sand under your feet.
You keep walking and now you feel the icy cold water around your ankles.
It's cold.
And as you keep walking,
The water rising up towards your calves.
Now towards your knees and as you keep walking,
The water is up to your waist.
It's cold.
You're beginning to shiver and you still keep walking.
With the water up to your chest,
To your shoulders,
It's freezing.
You begin to shiver,
Awaken the sense of cold,
Freezing sensation.
And now visualise that you're standing in a beautiful space.
Space where you're surrounded by your favourite thing,
Your most favourite space.
It could be inside or outside.
A space where you can feel safe.
A space where you can come back to.
To be healed,
To be energised,
To feel safe.
Just enjoying this space for a moment.
From this beautiful space,
We'll repeat a positive affirmation once more silently in our minds.
I make a positive resolve that I allow myself to achieve my best physical,
Mental and emotional health through the practice of yoga.
Allowing the resolve to settle into your higher mind.
Allow yourself to feel the breath entering and leaving your body.
The expansion in your body to receive the breath and the gentle relaxation to release the breath.
As you breathe in and out,
Your body becomes lighter and lighter.
So light like a feather in the wind,
Weightless,
Free.
Your breath becomes slower,
More subtle.
And your relaxation becomes deeper and deeper.
Allow yourself to be thankful for all that you have in your life and around you.
Allow yourself to be grounded with gratitude.
Allow yourself to accept yourself for who you truly are,
To believe in yourself and to love yourself unconditionally without any reservation,
Without any judgement.
And allow yourself to share this feeling of joy,
Peace,
Love,
Contentment,
Courage,
Inner strength and good health with all your loved ones,
Friends and your family and the community around you.
Allow them to share this blissful state that you are in.
And allow yourself to reconnect with your breath,
Entering,
Leaving your body.
Just observing your breath as it is in its natural state.
A state of your mind reflected by the quality of your breath and the quality of your breath altering the state of your mind.
Just stay with your breath.
Enjoy it as it is.
Allow yourself to connect with the vibrations that you hear,
Allowing the vibrations to draw you deeper within yourself,
To awaken your higher mind,
Your higher potentials.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
4.6 (158)
Recent Reviews
Jo-Ann
June 24, 2023
Wow! I fell asleep almost immediately 😴 🙏 🧘♀️ 🦋 ✨️
Andi
April 16, 2023
Middle of the night. I fell asleep and stayed asleep until morning. I only faintly remember a bit of body scan. Lovely sleep.
Karen
March 2, 2022
Very soothing and peaceful. 🙏
Carrie
July 9, 2021
A soothing voice. I fell asleep quickly. Thank you! 💜🙏😴💜