Yoga Nidra For Deep Sleep & Relaxation

Welcome to Yoga Nidra For Deep Sleep & Relaxation. This practice is 30 minutes long and can be done right in your bed as you are drifting off to sleep!

This Yoga Nidra meditation will help you relax the entire body top to bottom, and inside out!

This class is best practiced with headphones as the music contains binaural beats from DJ Taz Rashid.

Transcript

Welcome to Yoga Nidra for deep sleep and relaxation.

This meditation experience is designed for you to drift off into a wonderful,

Deep,

And peaceful night's sleep.

Unlike a traditional Yoga Nidra meditation where you remain awake and alert,

In this meditation you are welcome to fall asleep and stay asleep.

This practice is best experienced through headphones as it has binaural beats music.

The practice of Yoga Nidra is best done lying down on your back,

Fully supported,

And completely relaxed.

For this meditation,

I encourage you to practice it in your bed so you can simply drift off to sleep and remain where you are.

I'll invite you to get nice and comfortable lying down on your back,

Releasing any fidget,

And making any adjustments so that you can remain still,

Calm,

And content.

I'll invite you to gently close the eyes and simply notice the body and the mind settling down,

Recognizing that your day is complete and it is now time to rest,

Relax,

And drift off to sleep.

Notice a gentle breath coming in through your nose and a whisper sigh,

Exhale going out the mouth.

Notice that once again,

A nice,

Slow,

Steady inhale breath through the nose and a gentle whisper sigh out the mouth.

One more time,

A nice breath in and a long breath out.

This time we'll offer the tense and release technique where you'll take a nice breath in through your nose right here,

And hold the breath at the top as you begin to clench the muscles in the upper body.

So making fists with your hands,

Tensing your shoulders,

Contracting the muscles of the face,

The chest,

Holding your breath,

Holding your breath,

Make the belly nice and tight,

Hold it one more time,

And then release the breath out the mouth.

Soften the whole upper body,

Relaxing it to the surface.

Take a few grounding breaths here,

Just normal cycles of breaths in through your nose for the body to settle.

Offer that technique again,

Contracting the muscles of the lower body this time.

So take a nice breath in through your nose,

Retain the breath,

Hold it at the top as you begin to clench the muscles of the lower body,

Squeezing the glutes,

Tightening the legs,

Scrunching the toes,

Hold the breath,

Hold the breath,

Contract the muscles,

Hold the breath.

Release,

Softening the lower body as you exhale out,

Just letting go of tension,

Relaxing everything back and down.

As you take a few,

We'll do that one more time,

Clenching all the muscles throughout the entire body.

Deep breath in,

Hold the breath at the top,

And tense all the muscles in the body,

Clenching through the feet,

The calves,

The thighs,

Contracting the glutes,

The belly,

Hold the breath,

Hold the breath,

Making fists with the hands,

Tense the arms,

Tense the chest,

The shoulders,

The neck,

The facial muscles,

Hold the breath,

Hold the breath one more time,

And release with a whisper sigh out the mouth,

Allowing for the whole body to soften and relax.

From the top to the bottom,

Inside out,

Bones to skin,

Fingers to toes,

Totally and completely relaxed.

Notice the breath coming in and the breath going out,

Just releasing control of the breath and just becoming the observer of it.

As you begin to soften into this moment,

Notice any sounds that are present in your space in this moment,

Be as they are,

Inviting them this yoga nidra experience,

Just noticing the sounds.

I invite you to set an intention or a sankalpa for this practice.

As you're resting and relaxing deeply,

It's only fitting that this intention statement is centered around deep sleep relaxation.

I will suggest the following sankalpa for the practice.

I sleep deeply,

Peacefully,

I sleep deeply and peacefully.

Free to change the words of the intention statement.

Allow yourself to keep it simple and here and now repeating it several times.

In the present tense,

I sleep deeply,

Peacefully,

All through this night.

I sleep deeply,

Just simply repeating this.

Release your sankalpa.

Notice the body soften as the universe has granted your wish.

Restful night's sleep.

As we begin to embark on a journey of awareness throughout the body,

Know that there is no need to do this body scan.

Bring a soft light of awareness to various areas of the body that I suggest.

Move the body,

Then simply observing parts of the body as we scan.

The body and the mind resting here.

Begin by bringing your awareness to the body and simply notice it.

Noticing any sensations.

Awareness of the cheeks.

Awareness of the heaviness of the back of the head as it rests to the pillow.

The surface beneath you.

Tension to your shoulders.

Tension is just rolling off the shoulders.

Notice the whole back side.

The crest of the hip.

Simply relaxed.

Heavy to the surface.

Holding no tension.

Bring your awareness to the upper chest.

Notice the heart.

Notice the heartbeat.

The sleep that will come with it.

The heart overflowing with love and gratitude.

Restful night's sleep.

Awareness to the belly.

Awareness to the internal organs.

Notice the right arm.

The fingers.

Notice the left arm.

The left fingers.

Notice the whole front side body.

The pelvis.

As if you were floating.

Awareness for the earthly body to heal and the earthly body to rest.

Awareness to the right hip.

Sense the right hip.

Upper leg.

Lower leg.

Right foot.

All the toes of the right foot.

Notice this whole right leg.

Simply relax.

Bringing your awareness to your left hip.

Notice the left hip.

Left glute.

Left upper leg.

Left lower leg.

Left foot.

All the toes of the left foot.

Bring a soft light of awareness to the whole left leg.

The whole left leg.

Totally relaxed.

Sensing the whole back side heavy to the surface.

The front side body light.

Notice the whole body.

Down at the head.

Down to the toes.

Simply relaxed.

Up to bottom.

Inside out.

Bones to the skin.

Fingers to toes.

Fully and completely relaxed.

Notice the breath.

Once again.

Gentle inhales coming.

The gentle exhales going out.

Then beginning to count backwards.

Beginning at the number 33.

Each time you take a breath.

In and out.

Just count down a number.

Do this at your own pace.

Slowly counting backwards.

If you lose count of your numbers,

Just go back to 33 and begin the countdown again.

If you get all the way down to 1,

Go back to 33 and begin again.

Each inhale and exhale.

Take your time here.

Here you are.

Resting and relaxing.

Each passing breath.

Body and mind soft.

Body's resting.

I'll invite you to release the countdown.

Allow yourself to let anything and everything go.

Notice the contentness throughout your entire being.

The whole body ready for a deep peaceful night's sleep.

Notice the inner stillness.

Notice the mind releasing.

The spirit.

Notice how sleepy.

Relaxed you are.

Ready for sleep.

Mind settles and slows down.

I allow everything within and around me to be as it is.

As I drift off to sleep.

I'm so sleepy.

My dreams are happy and peaceful.

Is at rest.

I sleep deeply and peacefully all through this night.

I sleep deeply and peacefully.

Reviews

Loved it! The yoga nidra, breathing, and muscle relaxing were very helpful.

Beautifully done! Thank you❤️