Bedtime Yoga Nidra For Deep Sleep

This bedtime yoga nidra, using the principles of Dru yoga will help to calm your nervous system and help you to drift off into a deep and peaceful sleep.

Regular practice will have many benefits to the health and create a wonderful peaceful state of mind, allowing you to manage the daily stresses of your day in a much more effective manner.

I have found that this practice has improved my digestive system due to the calming effect it has on the nerves within the body.

This is also a wonderful practice for children to do before bed. It has helped my own children tremendously.

Transcript

Good evening,

Beautiful one.

Welcome to this deep relaxation designed to help you drift off into a peaceful sleep.

Regular practice of the deep relaxation will calm your nervous system,

Improve the quality of your sleep,

And create healing on all layers of your being,

Physical,

Energetic,

Emotional,

Intellectual and spiritual.

This 20-minute relaxation equates to three hours of uninterrupted sleep.

It is most beneficial if you are able to stay awake the entire time.

But if you do happen to fall asleep,

Don't worry,

You obviously need it.

Please consult your healthcare practitioner if you have any concerns about performing this deep relaxation.

Let's get started.

Make yourself comfortable in your bed,

Ready for a deeply restorative sleep.

If you are able to,

Lie on your back.

If for any reason you are not able to lie on your back,

Please lie on your side or even on your front.

If you are pregnant,

It is advisable to lie on your left side.

Just feel yourself on the bed,

Just relaxed.

Feel your breathing,

Just notice your breathing slowing down.

Bring your awareness down to your right foot.

And squeeze the muscles in the right foot.

And as you breathe out,

Just release those muscles and let them go.

Move that awareness now from your right foot and up into your right ankle.

And just rotate the ankle first in one direction,

Then in the other direction.

Getting that awareness now,

Move up from the right foot through the right ankle,

Up into the right knee.

And just squeezing that right knee down into the bed.

And just relax,

Letting it go.

Let that awareness now move up into your right thigh.

And squeeze and tighten all the muscles in the right thigh.

And then as you breathe out,

Just softening down,

Letting them go.

Let that awareness now move across your pelvis and down into the left foot.

And squeezing and tightening all the muscles in the left foot.

And as you breathe out,

Just let the muscles of the left foot,

Just let them relax.

Let that awareness now come into your left ankle.

And rotating the ankle in circles,

First in one direction,

Then the other.

And then just letting it go and relax.

Let that awareness now move up into your left knee.

And squeeze the muscles in the left knee and just pushing that knee down into the softness of the bed.

And just relax,

Letting it go.

Let that awareness now move up through the left thigh and tighten,

Squeeze all the muscles in the left thigh.

And then just letting it go.

Just squeeze both legs again from the feet all the way up.

Any tension you've got left from the day,

Just as you let go,

Imagine the tension just melting away.

Now let's bring our awareness into the pelvic area.

And squeeze the muscles in your buttocks and your pelvic area.

And as you breathe out,

Just let them softly relax,

Just letting go.

Moving the awareness now into the spine,

Noticing every vertebra in the spine.

Feeling it relaxed on the bed.

And squeezing all the muscles in the spine,

Imagine if you can just push them down into the mattress.

And then just softly just letting them go,

Letting them relax.

Moving the awareness now into the tummy.

And as you breathe in,

Just feel the tummy expanding,

Filling with oxygen.

And then as you breathe out,

Just relaxing down,

Letting go.

Let that awareness now move up into the lungs and the chest area.

And as you breathe in,

Just feeling that expanding and just relaxing,

Letting go.

Move the awareness now into the right hand.

And just squeeze all the muscles in the right hand.

And then breathe out and just letting them go,

Letting the palm face uppermost towards the ceiling.

As the right arm is resting along the side of your body.

And then making a fist and feeling that tension rising from your palm all the way up your elbow,

Up into the right shoulder.

Feel that whole arm tightening.

Anything you've been holding today,

Just softly relax,

Release,

Letting it go.

And the awareness now across the shoulder blades and down into the left hand.

And squeezing and tightening all the muscles in the left hand,

Making a beautiful fist.

And just breathe out,

Letting that hand just relax,

Melting into the mattress.

As you're cocooned by your blanket here,

Palm facing uppermost.

And then breathe in tightening the muscles in the left hand and feel that tension rising up all the way through the left elbow,

Up the left arm,

Into the left shoulder.

And as you breathe out,

Just relax,

Letting it go.

Awareness now coming into the shoulders.

And just push the shoulder blades into the bed.

As you do that,

Just feel the chest rising a little bit.

And then just releasing it,

Letting it go.

Any tension,

We hold so much tension in our shoulders through the day.

Just have a sense of letting go of that tension now.

Lifting the shoulders up towards the ears.

And then as your shoulders drop down,

All the worries,

Any concerns of the day,

Just melting away into the bed.

Let's bring awareness now into the neck.

And just gently turning the neck from side to side.

Just feeling any tension that might still be in the neck.

Just moving around until you're ready to bring the face into a still position,

The neck facing up again towards the ceiling.

Just relax.

Awareness coming to the chin now.

And just lifting the chin backwards.

And then bring the chin forwards down towards the sternum,

Towards the chest.

And then finding a beautiful neutral space.

And just relaxing the head.

Awareness into the face now.

And bring a beautiful smile to your face.

Thinking of all the wonderful things that have happened today.

Feeling the cheeks rising.

And then just dropping the face down to a neutral position as you feel soft and relaxed here.

And the whole body is relaxed as we've moved all the tension through the body.

If you're holding any tension in any part of the body,

Just squeeze the muscles there again.

And just letting them go.

Now,

Feeling the awareness come again into the right foot.

And thinking with gratitude about the day you've heard all the wonderful things that may have happened to you today.

And imagine that gratitude is a quality of warmth.

Imagine it is a quality of golden nectar.

And feeling that golden nectar as it enters the toes of the right foot.

Moving through the sole of the right foot into the right ankle.

Coming up through the right calf,

The muscles of the right calf.

Rising up through the right shin,

Up into the right knee.

Feeling that golden nectar softly coming up through the right leg all the way up into the pelvis and moving across the pelvis.

Feeling that warm,

Beautiful golden nectar of gratitude moving into the sole of the left foot now.

The feet,

The toes,

Rising up into the heel,

The ankle.

Coming up into the left calf,

Into the left knee.

Softening all the muscles,

The left knee,

Just letting go,

Relaxing.

Feeling that golden nectar moving up through the left side.

All the way up until it reaches the pelvis.

And comes into all the organs in the pelvic area.

Softly relaxing the reproductive system.

Coming into the large intestine,

Moving into the small intestine,

Up into the adrenal glands.

Just relaxing the adrenal glands.

Moving up the spine,

Up into the lungs,

Filling the lungs.

Letting that golden nectar come into your heart.

The heart's beat slows down as it's filled with golden nectar.

And the nectar rises up through the whole spine.

All the way up into the neck.

And every vertebra in the spine is relaxed.

And is able to let go of the day.

Feeling that nectar now moving into the right hand.

Into every finger in the right hand.

Into the right wrist.

Up through the right arm,

The forearm.

Right elbow coming up into the upper arm.

Into the right shoulder.

Moving across the shoulders now.

And into the left hand,

Into the fingers of the left hand.

Filling them with golden nectar into the wrist.

Moving up the left arm,

Into the left elbow,

All the way up the upper arm.

Letting that nectar come and fill both the shoulder blades.

Letting them relax,

Soften.

That nectar coming into the throat.

The scent of expression as it relaxes and softens.

So your needs can be expressed freely,

Joyfully.

That nectar now rises up through the face,

Coming into the mouth.

Cheeks through the nose.

Over the eyes,

Just softening the eyes,

Letting go.

Feeling it coming into the brain.

Feeling the whole brain relaxed.

And through the whole scalp.

And the whole body is relaxed and soft.

Filled with golden nectar.

Now allowing the body and mind just to rest in stillness.

Getting a pearl of wisdom just enter deeply into your being.

And affirm to yourself,

My life is filled with peace.

Everything is always working out for me.

My life is filled with peace.

Everything is always working out for me.

Now that knowing,

Knowing deep within,

Peace is always within.

It's always accessible.

Imagine beautiful moonlight.

Imagine the full moon.

Imagine this moon above the crown of your head.

Feeling the cool,

Nurturing rays of this moon.

Imagine the light of that moon as the rays start to enter the crown of your head.

Feeling that nurturing moving down through your forehead.

Down your eyes.

Over your face.

Through the throat.

Beautiful moonlight moving down the arms.

All the way down to the hands.

Feeling that light as it comes down the front of the body.

Feeling the heart,

Feeling the lungs.

Light coming down the spine.

And feeling it moving down the whole front of the body into the pelvis.

And the beautiful rays of the moon.

Coming down towards the feet,

All the way down to the toes.

And the whole body is covered with this gentle moonlight.

The peacefulness of the moon.

As you get yourself ready for a peaceful sleep.

The sleep you so deserve.

Just feeling the breath.

Just deepening,

Just a little bit more now.

Feeling your head on the cushion.

Feeling your body on the mattress.

Notice the clothes on your body.

Plank on top of your body.

Just gently just rotating the ankles and the wrists.

And the other side just feel just a really gentle stretch in the body.

Just stretching the legs,

Stretching the arms.

If you like you can hug your knees up towards the chest.

And when you're ready just rolling over onto your left side.

And just taking some deep breaths here.

Honouring yourself for this time you've taken to take care of you.

Knowing that this relaxation you've done will set you up for a beautiful day to come.

Just staying with your breath and enjoying wonderful sleep.

Good night.

Good night.

Reviews

Wonderful way to go to sleep. I don't even remember hearing the end of this meditation. I'm glad this meditation found me last night. Thank you very much. Have a beautiful day 🙏❤️🙂

Thank you

Great night’s sleep, thank you

I loved the small body movements at the beginning. I have only heard the beginning...will listen again during the day as at night this put me to sleep quickly.

I look forward to being able to listen to more of this. First time, I fell asleep too fast 😊 and slept later than usual which was needed.

This is great; but it does need to decide if it is a sleep meditation or just a “rest” meditation. The cues are conflicting slightly.

That was wonderful. I fell asleep before it ended. Thank you. 🙏🏽💕

Great relaxation for sleep!! just what I needed a good nights sleep 🙏💕

Oh yes really good 🙏🏻

Very nice!! Soothing and a gentle, lovely voice. 🙏

So peaceful! Thank you.

Beautiful, soothing & relaxing meditation, it didn't take long for me to fall asleep. Thank you namaste 🙏🏼

Thank you! ❤️❤️❤️❤️❤️

Lovely and very relaxing

Out like a light 💡⭐️💫

I love it!!! Best ever!!

This was wonderful! I would have thought muscle clenching would stimulate and distract from sleep but it worked so well to relax me that I fell asleep before the end and slept right thru the night! Thank you! Bookmarked.