Yoga Nidra In Theta Waves To Prepare For Deep Sleep

This peaceful journey inward is just what you have been looking for to help you deeply relax in the evening to prepare for a good night's rest. This practice guides your journey somewhere between sleep and an awakened state to explore a beautiful place where you float on a motionless sea and tap into your intention of a specific benefit you want to bring into your life. The soft theta frequencies, waterfall, and chimes are your soundtrack into awareness.

Transcript

Hello,

I just wanted to come on here tonight and offer a yoga nidra for those who may be trying to find some ease for those who are trying to find a little bit of just calm before bed and really kind of tap into awareness,

Awareness of body and really how you're going to do a check in of how you're feeling.

Yoga nidra is a practice of awareness that is kind of a place between sleep and awareness,

But it is a place where you can find that you're deeply relaxed and it is a meditation used for visualizing to achieve specific benefits.

So before we begin you find a place where you think that you may not have to move.

Lying down position is usually ideal,

But if you prefer to sit,

Please sit.

As you kind of find this space of comfort,

This space of safety,

I want you to see if you can maybe pull a blanket around you or just come into a place where you know that you're not going to need to move.

Something that's really neat about the practice of yoga nidra is us going inward to really feel around in our bodies but also to feel around in our non-physical form,

Noticing qualities within us and the qualities of our breath.

So as you come into this nice relaxing position,

I'm just going to start by simply breathing.

This is something you've done in other practices.

This one I really want you to focus on the quality of your breath.

Just breathing in through your nose and then release.

I'm going to start to count the breaths,

So just breathing in for one and releasing two and releasing just hearing and maybe listening for your heart rate.

Breathing in,

Three and release.

Just appreciating each breath,

Letting it come in for four and release.

Breathing in,

Letting it fill your body,

Letting it fill your belly and then release through your nose for five.

Breathing in for six and releasing.

Feeling around to find maybe where there's some excitement there,

Breathing,

Where you may feel a little anxious,

Release for seven.

Breathing in,

Just notice the quality as it comes in and then you release.

Breathing in for eight and release for nine.

Letting your heart settle,

Letting the belly settle,

Breathing in for ten.

Letting it swell within you and then releasing.

Now just coming backwards here,

I want you to see if you can tap into your breath for ten and release for nine.

Letting your belly settle,

Letting your shoulders roll back,

Breathing in for eight and releasing.

Letting your shoulders maybe roll back,

Finding this peace for seven.

Six,

Just appreciate each breath,

All the qualities as you breathe in for six,

Being how force it is or maybe how soft it is and then letting go.

Breathing in for five,

Four,

Three,

Two.

Breathing in for ten and release for nine.

Letting your heart settle,

Breathing in for ten.

Breathing in for eight and release for nine.

Letting your heart settle,

Breathing in for ten.

Breathing in for ten.

Breathing in for ten.

I want you to start to visualize now a doorway,

Just a doorway that's in front of you.

It can be any color,

Shape,

Size.

I want you just to bring into your awareness this doorway.

Start to imagine and see it,

Seeing its different colors,

Its scratches,

Maybe a doorknob,

A knockoff.

I want you to open this door and walk through it.

Now as you see this door and you begin to walk through this door,

You start to realize that you're in this place that is your consciousness and we're tapping in specifically to gain a certain benefit of relaxation in this yoga nidra.

Stay awake but fully relaxed.

As you look through this door,

You'll see that there are ten steps,

Ten steps that go straight down.

As you begin to walk down the steps,

You will find that you are coming into full relaxation each step.

When I count them,

Your body will become more and more heavy,

More and more relaxed,

More and more calm.

I want you to take a breath in and take a step on the tenth step.

Feeling your feet hit the step,

Maybe you squeeze your toes here and then release them.

Taking a step down the ninth step,

Take a breath in.

You can feel your calves and shins,

The lower part of your legs,

Becoming more and more heavy,

More and more relaxed.

As you step down onto the next step,

The eighth step,

Feel your knees,

Maybe the upper part of your legs starting to become relaxed.

Take a breath in as you proceed down to the sixth step and you feel your belly starting to become soft and relaxed.

There were tension behind there and it's now dissipating.

You are just hearing only my voice,

Traveling into this place of relaxation,

Feeling calm,

Feeling at ease.

I want you to take another breath in and start to take a step down onto the fifth step,

Feeling safe,

Feeling happy.

Feeling this overwhelming desire to step into this next realm of your consciousness,

Just feeling your body settle as you step onto the fourth step.

Maybe that happiness that was behind your belly has now raised to the space behind your heart.

Just feeling your shoulders roll back as you just take a step down to third,

Your throat becomes relaxed.

The back of your head as you step down into the second step,

Just hearing my voice,

Finding this calm,

This peace.

Now take a step down onto the final step.

You are so relaxed.

You are in this place of calm and ease.

Now I want you to take a look over to your right hand side.

You're starting to visualize this beautiful motionless motion.

It is completely calm.

As you step into the water,

It feels warm.

It feels like it's calling you to come deeper.

As you get to a place where it's about at your waist level,

Just lay down there,

Letting the water support you in this completely motionless body of water,

This ocean.

It doesn't have any movement and you are simply floating like a lily pad on top.

You can begin to visualize where this body of water may be.

This may be in a far off land or maybe it's somewhere you've been before.

Wherever it is,

You feel safe,

Peaceful.

Just feeling maybe the sun's rays as they touch your nose,

Skin on the backs of your arms,

Bringing this sense of comfort,

Happiness.

Feeling as though everything is working out just the way it should.

You can start now by maybe just exploring your own body and just a tensing and releasing of particular parts of the body.

As I call them,

I want you to squeeze and tense them and then let them go.

Here we are on the motionless ocean and you are in this place of bliss,

Of happiness,

Of calm,

Just floating.

You are safe.

I want you to bring to your awareness the big toe on your left foot.

Maybe just feeling it wiggle around on this motionless ocean.

You are supported,

Just moving that toe.

Bring awareness now to your right knee cap,

Flex it just a little bit and then let it go.

I want you to now bring awareness to your left leg,

The upper part of your left leg.

Squeezing it and then letting it go.

Bringing awareness now to your right hip,

Just feeling this hip as maybe the water is underneath you supporting.

Just feeling it,

Tensing it and then letting it go.

Bring awareness now to your left shoulder,

Maybe allowing it to drop down or tensing it and releasing.

I'd like you to bring awareness now to your right hand,

Specifically the palm of your right hand.

Just feeling that sensation in the middle of your hand as if you were holding something.

Maybe even squeezing your hand and then release.

I want you to bring now attention to your left ear.

Maybe just hearing my words coming into your ear.

I know you can't tense that ear but you can certainly bring awareness and then let it go.

Bringing attention now to the crown of your head.

The sensation of the cool air and the warmth of the sun.

Bring attention now and then let it go.

Now as I start to name parts of your body,

What I want you to do is bring awareness to them but I do not want you to physically move them.

So just bringing awareness as if you were to move them,

I do not know.

Just awareness.

Bringing awareness now to the bottom of your right foot.

Just the space where the ball of your foot meets your toes.

Bring awareness now,

Not movement.

Just awareness to your left calf muscle.

Just being aware of it,

Sensing it,

Feeling it but do not move.

Awareness now to your right thigh.

Not moving,

Just being aware.

Bringing awareness to the forearm of your left arm.

Just feeling,

Finding that awareness.

Now bring awareness to the pointer finger of your right hand.

And then releasing that awareness.

I want you to bring awareness now to the space that is behind your heart.

That space behind your heart.

What does that feel like in this place of relaxation,

This place of motionless in the ocean,

This place of comfort,

Safety?

Bring awareness to that space and then release that awareness.

Bringing awareness now to your left cheek.

As if you would if you were to weep but don't weep.

Just bring awareness there.

To the tip of your nose.

Bring the awareness now to the tip of your nose.

And then release.

Bringing awareness to the space between your eyebrows.

And then release.

Bringing awareness to the crown of your head.

And then release it.

You'll find yourself in this place of comfort,

This place of safety.

You are deeply relaxed.

I want you to now start to visualize.

You start to turn on receiving mode to begin to visualize some things that you are grateful for.

In times of uncertainty,

In times of trouble,

In times that we are not so sure what the outcome may be,

We tend to lean towards the worst possible outcome.

What I want you to do is maybe some of those things that could have a really worst possible outcome.

See if you can shift that awareness to things you are grateful for surrounding the situation.

An example would be I am grateful for the time spent in nature.

I am grateful for the ability to connect to friends.

Even if it is remotely,

Even if it is using technology,

I am grateful.

I am grateful for the time to work on my own self-care.

And as you start to say these things,

You may find that the word happy wants to bubble up.

It wants to come into this experience saying I am happy I get to talk to my friends.

I am happy that I have time in nature.

I am happy.

This is a specific benefit of gratitude is it reminds us of our own internal happiness.

Many times we look for outside sources for that.

And we remember through gratitude what we are actually really happy for.

As you think of a few of these things that you can identify with the word happy,

I want you to sit with them.

Almost as the sun was to carry them,

Right,

And to sit on top of your heart.

Coming back,

If you faded away from your visualization,

Come back to the space where you are floating.

Floating on the motionless piece of water,

This motionless ocean like a lily pad.

And the sun is delivering all the things that you are grateful for and that bring happiness to you.

And placing them directly on your heart.

What does that feel like?

And if all those things were to sit on your heart and you have the ability to ingest them,

To bring them inward,

And allow that happiness that is in that item,

That thing,

That person,

That seep right into your chest and remain there.

Even when the item is removed,

I want you to be with the feeling of that stain.

And being that feeling.

I want you to stand up,

Putting your feet flat.

Maybe you visualize this and you bring a sense of awareness to your non-physical self standing up.

I want you to walk over back to the steps.

You'll notice as you look up at them,

There's ten of them,

You will see things that you are thinking about,

That you are grateful for.

Things that bring you happiness.

I want you to look at those steps and begin to label them.

So maybe on the tenth step you see an item that you are grateful for.

Just hearing my voice and feeling so proud,

So confident,

And so at ease.

I am grateful for.

The ninth step says,

My happiness is with one thing or this person or something internal for you.

The eighth step says,

I am also grateful for.

And as you begin to ascend the steps,

You see that each step has a different item listed on it.

It has a name,

A thought,

A memory,

A place,

A moment.

As you begin to arrive at the very top step,

Turn and look back down.

Ten steps that you just climbed.

This overwhelming sense of love.

A sense of your own love.

Almost shining back at all these things that you labeled as grateful for.

For bringing you happiness and your self-love is shining down upon you.

I am sitting in that feeling for a moment.

And coming back to the door.

Coming back into your mortal self.

Coming back into this physical body that you have in this incarnation.

And you just simply take a breath in.

As big as you can and then release that breath in.

Taking another breath in.

And releasing that breath and just maybe visualizing it traveling down your body.

As that awareness shifts to maybe movement.

Your awareness down your knees,

Awareness down your feet,

Awareness in your hands.

Coming back into your body.

Feeling so relaxed.

Feeling at ease,

Feeling grateful,

Feeling happy.

And just shifting from one perspective to where you are now.

Now if this is the end of your night and you are going off to sleep.

You can simply follow this relaxation into your dreams.

If you are coming back.

Maybe slowly opening your eyes.

And coming back into your conscious state.

.

Reviews

I enjoyed this meditation very much, thank you. After reading the reviews , I tried it with one earbud in and could hear everything perfectly. I chose this in the morning, and I really enjoyed it as a way to find complete relaxation and peace before starting my day. The various visualizations were quite pleasing and definitely relaxing. Thank you.

Excellent meditation!

Thank you it was helpful. I will come back to do this breath work again.💜🙏💜

Unusual. I struggled to hear. Eventually fell asleep though so I give this experience the credit as it is not easy for me to fall asleep when I wake up in the middle of the night.