Healthy Sleep During Stressful Times

During these challenging times that Humanity is facing, one of the aspects of our lives that get affected the most is our sleep. In this meditation, Saqib will guide you through a practice based on Yoga Nidra, which involves some hand movements, that will help in releasing stress from the body and hence having quality sleep.

Transcript

I welcome you to this meditation.

As I am recording this meditation,

Humanity is going through a challenging time in history.

And during such times,

One of the aspects of our daily lives that gets affected the most is our sleep.

Some of us don't sleep at all,

Some of us sleep but keep waking up in the middle of the night.

While there are others who manage to sleep for longer durations,

But still their sleep is very surface level.

Even after sleeping for long hours and then waking up in the morning,

They feel tired.

The stress and anxiety in their minds prevents them from going deeper into the realm of deep sleep.

My name is Saqib and I will guide you through a meditation which will do three things.

Number one,

It will release stress and anxiety from your mind and your body and bring them to a calm and relaxed state.

Number two,

It will provide healing energy to your body which will keep you healthy.

And number three,

It will take you into the deeper realms of sleep so that you experience quality sleep.

I understand that these are challenging times and it is not easy to control our state of mind and our feelings.

But for this meditation,

Leave that to me and trust me as your guide.

I want to tell you that I love you and the universe loves you.

Together we will form a protective layer of healing energy around us which will keep us healthy and calm.

So let's get started then.

As this meditation involves some hand movements,

I would request you to lie down straight on your back.

Be as comfortable and relaxed as possible.

Also,

Keep your eyes open for now.

I will prompt you to close them soon.

Now just be aware of your external surroundings.

Notice the space that you are in.

Feel the weight of your body.

Feel the air on your skin.

Feel the smell in the air.

And listen to the sounds around you.

Notice what is there in your line of sight.

Is it the roof or is it a wall?

Scan the entire roof or wall or whatever there is in your line of sight.

If it is too dark and you can't see anything,

Just gaze into the darkness.

And now bring your focus to a single point on the roof or the wall or any single point in the darkness in the line of your sight.

And just gaze at this point for some time.

Let your gaze be a soft gaze.

Restrain your eyes.

And now gradually close your eyes.

Let's together set our sankalpa or intention for having quality sleep.

I will say the words of sankalpa and either you can repeat after me in your heart or just listen to my words,

It's up to you.

I give deep rest and relaxation to my mind and my body.

I give deep rest and relaxation to my mind and my body.

I give deep rest and relaxation to my mind and my body.

And now we will start with the exercise of releasing stress from our body and filling our body with the healing light that will keep us healthy and safe.

This light is the healing energy provided to you by the universe.

So now place both your hands on the top of your head with your palms touching your head.

Now bring your awareness to your breathing and as you breathe in,

Imagine that you are breathing in white light.

The white light will then fill the top of your head where your hands are placed.

And as you breathe out,

Feel your head relaxing.

Now take a deep breath in.

Imagine the light filling the top of your head.

And exhale.

Feel your head relaxing now.

Take three more breaths into the top of your head.

And exhale.

You You Now place your hands on your forehead with your palms touching your forehead You can breathe in white light to your forehead You You You You You You Now place your hands on your ears with your palms touching your ears And breathe in white light to your ears You You You Now place your hands on your eyes with your palms touching your face And breathe in white light to your face You You You Now place your hands on the sides of your neck with your palms touching the sides of your neck And breathe in white light to your neck You You You You You You You You You You You You You You Now place your hands on your chest And breathe in light to your chest You You You You You You You You And breathe in white light to your upper arms You You You You You You You And now place your hands on your upper abdomen And breathe in light to your upper abdomen You You You You You You You You You You You You And breathe in white light to your forearms You You You You You You You You You You You You You You Now place your hands on your lower abdomen You And breathe in healing white light to your lower abdomen You You You You You You You You You You Place your hands on your thighs You You You You You You You You You You You And now you can rest your hands You can also change your posture if you want You Now check if there are any thoughts in your mind right now You Imagine these thoughts as bubbles Like so bubbles Floating in front of you With each thought representing one bubble In your imagination Pop these bubbles of thoughts one by one With a slight touch of your finger Just in your imagination Now let's remember this sankalpa or intention That we made at the beginning of this meditation We will transform our sankalpa into manifestation By visualizing it So visualize yourself in your imagination That you are sleeping deeply with full rest and relaxation See that there is peace within you There is a faint smile on your face while you are sleeping The smile is due to the deep relaxation that your mind and body has achieved Feel that peace and relaxation in your mind and your body And now let's be thankful to the universe for protecting us I will be saying the words of gratitude three times And you can just silently listen to my words And you can just silently listen to my words And you can just silently listen to my words And you can just silently listen to my words And you can just silently listen to my words I thank you universe for protecting me with your healing light Keeping me safe and healthy And providing me quality deep sleep I thank you universe for protecting me with your healing light Keeping me safe and healthy And providing me quality deep sleep I thank you universe for protecting me with your healing light Keeping me safe and healthy And providing me quality deep sleep The gateway to the world of sleep is through the heart So now we will make your awareness journey from your mind to your heart And into a place of silence and stillness Where you will rest,

Relax and sleep deeply For this we will move our awareness from the mind to the throat to the heart And into that place of silence and stillness So bring your awareness now at the center of your forehead Gradually move your awareness downwards and place your awareness at your throat at the center of your neck And now move your awareness further downwards and place it at the center of your chest From here we will journey into a place of silence,

A place of stillness,

A place of pure being This place is deep within us Descend down to that place as I guide you I will be counting back from 10 to 1 And as I do so with each count Imagine and feel as if you are descending one step into that place of silence,

Stillness and sleep Once you reach that place of pure being Just relax there by simply listening to the music in the background for some time As you go deeper and deeper into the world of sleep Rest in that state of pure awareness Let's begin 10 9 8 7 6 5 4 3 2 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Reviews

I have to write updated review on this. I have been listening to this meditation since 3+ years. Every single night! It simply works as magic for me. I fall asleep within a few minutes listening to this. IThank you for creating this magical meditation. Namaste 🙏🏼 - October 06, 2025

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Thank you for this wonderful sleep meditation. I have been listening to this since last few days and falling into sleep in like few minutes. Haven’t had chance to listen to the whole meditation. Thank you for this relaxing, peaceful and restful sleep meditation. Namaste 🙏🏻

Being guided to touch the white light areas of the body with the yoga Nidra technique added a lovely visceral element. Very relaxing. Thank you

Amazing, Saqib 💖💖💖
That is a fantastic body scan, the best ever! I felt alive with the white light and peacefully relaxed at the same time 🙏🙏🙏
Thank you 🙏 for your guidance.
Sending you love, dear soul, Namaste

Thanks for this relaxing time. I didn’t Go to sleep—alas—but he did all he could to make it happen. Peace.

I absolutely love your meditation work, comforting and deeply relaxing, thank you 🙏🙏🙏🙏

Most helpful sleep meditation I’ve ever experienced

Wonderful meditation I fell asleep and stayed asleep. Thanks so much 🙏

Beautiful powerful and relaxing. Calming and protective. Thank you 🙏🏽

This was fantastic; woke up in the middle of the night and fell
asleep peacefully listening to this. So grateful 🙏🏻

I have been waking up, anxious and trembling since my daughter's death 10 days ago. This brought a stillness to my body and soul.

Helpful, especially getting back to sleep in the middle of the night. 🙏🏼

Helped me to calm, center and fall asleep. Thank you.

I have been waking up at around 4:00am every morning and this beautiful meditation has soothed me back to sleep every time. As frustrating as it is to have this broken sleep, I am immensely grateful for the healing light and peace that this has brought me. Thank you!

Amazing! Haven’t slept so deeply in months!! Thank you 🙏❤️🙏

Very helpful. Thank you.

Very beautiful and very effective! I just had a great night’s sleep. Thank you so much!!

A thoughtful and effective yoga nidra practice. Thank you✨

Exactly what I’m needing these days! Thank you for giving thiswonderful gift.

This meditation is good magic. 😊 Thank you!

Love Sacquib’s meditations every time, and once again, he impressed me