Yoga Nidra For Deep & Restful Sleep

Would you like help to fall asleep? This Yoga Nidra practice is intended to prepare you for deep and restful sleep or to help you fall asleep while listening. As a standalone practice, this session is as restful and restorative as a 2-3 hours of sleep. To fall asleep while listening to this track, get comfortable in your usual sleeping space, and be ready for bed.

Transcript

Hello,

I'm Sarah.

Welcome to Yoga Nidra for a deep and restful night's sleep.

This Yoga Nidra practice is intended to prepare you for a deep and restful night's sleep,

Or to help you fall asleep while listening.

As a stand-alone practice,

This session is as restful and restorative as two to three hours of sleep.

If you want to fall asleep while listening to this track,

Get comfortable in your usual sleeping space and be ready for sleep.

Lie down in a comfortable position.

Make sure you're as comfortable as possible.

Arrange any pillows under your knees or under your head.

Cover yourself with a blanket.

Cover your eyes.

With your eyes closed,

Start to notice your physical body.

Notice the obvious sensations that jump out at you.

Without attaching stories,

Labels,

Or judgments to what you feel,

Just let yourself feel.

Be in your body in this moment.

Noticing subtler sensations now.

Feel into the contours and outlines of your body.

Feel the gentle pressure of air on all sides.

Notice the feeling of air on your bare skin,

Wherever your skin touches the air around you.

Notice the temperature of the air.

And now notice the feeling of clothing on your body.

The texture of the fabric.

The weight of the fabric.

If there's a blanket on you,

Feel the weight of the blanket.

Notice the connection between your body and whatever surface touches it below.

Every space,

Every place where your body touches a surface beneath it,

Feel into this connection.

Let your body sink into this connection.

There's nothing you need to do to hold yourself up or hold yourself together.

Just let the full weight of your body sink and melt into whatever lies below.

And now imagine that your whole body is made of lead,

Getting so heavy now.

With each breath out,

Your body sinks heavier and heavier down into the ground.

With each breath out,

You get so heavy,

Sinking down.

With each breath out,

Feel yourself sink and melt down.

With every breath out,

Heavier and heavier,

Like your whole body is made of lead.

And now imagine your whole body is lighter than air,

As if your whole body were full of helium,

And could float towards the ceiling like a balloon.

With each breath in,

You expand,

Grow even lighter,

And float.

With each breath in,

Feel yourself float even more,

Getting even lighter now.

So light,

You could float away.

With each breath in,

Feel yourself float,

Open,

And expand.

And now your whole body is heavy once more,

Made of lead.

With each breath out,

Feel yourself get heavier and heavier,

Sinking down,

Down through the ground.

So heavy,

Sinking,

Melting,

Down.

And now you're light,

Lighter than air,

Full of helium.

With each breath in,

You float,

You open,

Expand,

And float.

With each breath in,

Lighter and lighter.

Feel your body start to sink and condense back to its normal size,

Weight,

And shape.

Neither very heavy,

Nor very light,

Just right.

I'm going to name some parts of the body now.

As I name each part of the body,

Draw your awareness and your attention to that part.

As you focus on that part of your body,

You'll feel sensation.

You may feel like that part of your body is larger than it actually is.

You could feel a sense of warmth,

Tingling,

Pulsing.

You might feel like that part of your body is made of liquid.

You could feel any number of things.

Whatever you do feel is perfect in this moment.

Avoid labels,

Judgments,

Or comparisons.

Don't attach any stories to what you feel.

Just feel and experience as you draw your awareness around your body.

Draw your awareness to the top of your head.

Notice the space between your brows.

Notice the tip of your nose.

The tip of your chin.

Your throat center.

Your right shoulder.

Right elbow.

Right wrist.

Right thumb.

Right index finger.

Right middle finger.

Right ring finger.

Right pinky.

Right wrist.

Right elbow.

Right shoulder.

Throat center.

Left shoulder.

Left elbow.

Left wrist.

Left thumb.

Left index finger.

Left middle finger.

Left ring finger.

Left pinky.

Left wrist.

Left elbow.

Left shoulder.

Throat center.

Heart center.

Belly button.

Pubic bone.

Right hip.

Right knee.

Right ankle.

Right big toe.

Right second toe.

Right third toe.

Right fourth toe.

Right little toe.

Right ankle.

Right knee.

Right hip.

Pubic bone.

Left hip.

Left knee.

Left ankle.

Left big toe.

Left second toe.

Left third toe.

Left fourth toe.

Left little toe.

Left ankle.

Left knee.

Left hip.

Pubic bone.

Belly button.

Heart center.

Throat center.

The tip of your chin.

The tip of your nose.

The space between your brow.

And now you'll breathe as though your whole body is breathing.

Let your breath and your awareness move through your whole body.

Inhale.

Exhale from the top of your head to the soles of your feet.

Inhale from the soles of your feet to the top of your head.

Exhale from the top of your head to the soles of your feet.

Inhale from the soles of your feet to the top of your head.

Exhale from the top of your head to the soles of your feet.

Inhale from the soles of your feet to the top of your head.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale from the top of your head to your ankles.

Inhale from your ankles to the top of your head.

Exhale from the top of your head to your ankles.

Inhale from your ankles to the top of your head.

Exhale from the top of your head to your ankles.

Inhale from your ankles to the top of your head.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale from the top of your head to your knees.

Inhale from your knees to the top of your head.

Exhale from the top of your head to your knees.

Inhale from your knees to the top of your head.

Exhale from the top of your head to your knees.

Inhale from your knees to the top of your head.

Exhale.

Inhale.

Exhale.

Inhale.

Inhale.

Exhale from the top of your head to your pelvic floor.

Inhale from your pelvic floor to the top of your head.

Exhale from the top of your head to your pelvic floor.

Inhale from your pelvic floor to the top of your head.

Exhale from the top of your head to your pelvic floor.

Inhale from your pelvic floor to the top of your head.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale from the top of your head to your belly button.

Inhale from your belly button to the top of your head.

Exhale from the top of your head to your belly button.

Inhale from your belly button to the top of your head.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale from the top of your head to your throat center.

Inhale from your throat center to the top of your head.

Exhale from the top of your head to your throat center.

Inhale from your throat center to the top of your head.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale from the top of your head to the space between your brows.

Inhale from the space between your brows to the top of your head.

Exhale from the top of your head to the space between your brows.

Inhale from the space between your brows to the top of your head.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale to the space between your brows.

Inhale from the space between your brows to the tip of your nose.

Exhale from the tip of your nose to the space between your brows.

Inhale from the space between your brows to the tip of your nose.

Exhale from the tip of your nose to the space between your brows.

Inhale from the space between your brows to the tip of your nose.

Exhale from the tip of your nose to the space between your brows.

Keep breathing like this.

With all your focus and attention at the space between your brows,

Release any controlled breath.

Listen to the following affirmations.

Let the words and the energy behind them vibrate through every cell in your body.

I am a good sleeper.

I sleep well.

I am so relaxed.

My mind is at ease.

I will sleep so well and wake up feeling refreshed.

I will get a full,

Deep,

Restful night's sleep.

I will sleep so well tonight.

Sleep is easy for me.

When I'm tired at the end of the day,

I close my eyes and I fall asleep with ease.

I sleep well.

Tonight,

I will sleep very well.

Tonight,

I will have the best night's sleep ever.

A deep sleep.

I will wake up feeling completely refreshed.

Totally renewed.

I am a good sleeper.

I fall asleep so easily.

Sleep is very natural to me at the end of the day when I'm tired.

I fall asleep and wake up feeling totally refreshed.

I welcome sleep.

I let sleep overtake me.

There is nothing on my mind.

There is nothing to think about.

There is nothing to do.

But sleep and breathe.

I am so calm.

I am so relaxed.

I will sleep so well tonight.

Best night's sleep ever.

Reviews

I needed help getting to sleep and this worked very quickly. Thank you

Thank you Sarah. Love this session.

Wow! Loved it so much and needed that so much ! Much love and gratitude to you , dear beautiful soul !❤️❤️❤️🙏🙏🙏🕊️🕊️🕊️

Excellent

So relaxing 🙏

Yoga nidra is changing my life. I have severe sleep issues with panic every night. Last night I slept soundly with very little disturbance