Deep Sleep Yoga Nidra For Runners

This Deep Sleep Yoga Nidra for Runners is designed to deeply relax your body and mind and let you drift off into a deep, peaceful sleep at the end. This practice is specifically written for runners and includes a detailed scan of your body focusing especially on your legs and your feet, as well as, a visualization of yourself running in your favorite place in nature. It should ideally be listened to in bed right before sleep.

Transcript

Let's begin this practice of yoga nidra for deep sleep,

Specifically written for runners.

So get comfortable on your bed,

Lying on your back or on your side.

And adjust your pillow so your head feels fully supported.

Adjust the covers around you so you feel warm,

Safe and protected.

And once you feel completely comfortable,

Try not to move your body too much during the practice to give your nervous system a chance to completely relax and eventually at the end of this practice to fall into a deep sleep.

Gently close your eyes and begin to quiet your mind.

It's time to transition from the outside world to your inner world.

Begin by breathing in and out of your nose,

Taking five slow deep belly breaths.

So feel your belly gently rising and falling as you take each breath.

We walk around all day sucking in our bellies,

But just let that go,

Releasing any stress or tension in your belly or in your body as you continue to breathe.

In this practice specifically designed for sleep,

I will guide you on a journey through the different layers of your body.

This will include a detailed scan of your body to help release any stress,

Focusing especially on your legs and your feet.

And this meditation will also include a visualization of yourself running in your favorite place in nature.

Eventually,

We will go to the very edge of sleep and hover there in a place of complete wellbeing.

And then as our practice ends,

I will not wake you up,

But instead you will gently and effortlessly drift off into a deep healing sleep.

Try to maintain a hint of consciousness until the end of this recording.

But if at some point you lose track of my voice or you fall asleep,

There's no need to worry.

Trust that you will hear everything that you need to in the deepest parts of yourself.

Your subconscious will still hear my voice and you will still benefit from this practice.

Know that there's no right or wrong way to practice Yoganitra and that everyone's journey will be different.

So let's begin by tuning into your body.

Without judgment,

Notice how your body feels right now at this moment in time.

And bring your attention to the top of your head and release any tightness that you're holding onto in your forehead and your temples.

And soften the skin at the corner of your eyes,

Feeling your eyes dropping back and down heavy in their sockets,

Softening your cheeks,

Your jaw,

And gently parting your lips.

The whole face and the whole head feeling soft and heavy now.

And now turn your attention to the back of your body,

Feeling the back of your body sinking down,

Releasing and melting.

So releasing the back of your thighs,

The back of both knees,

Both calves,

Ankles,

And both heels,

Both feet,

And even your toes.

Relax all of the toes on your right foot and then all of the toes on your left foot.

And now all 10 toes at once.

Feel both feet and both legs soft and heavy and dropping down,

The whole body feeling calm and peaceful.

Start to become aware of any sounds that you can hear in the distance.

And then come back to this room and listen for sounds that are close to you.

And any sounds inside your body,

Like your breath rising and falling.

And now focus on your nose and feel the breath flowing in and out.

Without changing your breath,

Just notice how fast or how slow that you're breathing.

And then let your attention flow to your eyes.

And that even though your eyes are closed,

Let them completely rest,

Shifting from seeing the external world to exploring your inner world.

And now focusing on the feeling of the air against your skin.

And feel the places where your body makes contact with the bed below you or the blankets covering you.

The whole body feeling peaceful and at ease.

There's nothing to do but follow my voice.

You have permission to completely rest.

We will now set your intention for the practice.

So ask yourself what you want to manifest or see happen most in your life right now.

Use present tense language,

Starting with I am or I feel.

Stating it as if it is happening now.

Set your intention silently to yourself three times.

Continuing to relax and explore and prepare for sleep,

We will now rotate your consciousness through your body.

And we will move quite quickly so your mind doesn't get attached to the thoughts.

As I mentioned a body part,

Tune into any sensation or energy that you can feel there.

Try not to think too hard.

And remember to pay attention to my voice.

Begin by bringing your awareness first to your right hand thumb,

The second finger on the right hand,

Your third finger,

Fourth finger,

Fifth finger,

The tips of the fingers on your right hand,

The palm of the right hand and the back of the right hand,

The right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

Right rib cage,

Right waist,

Back of the right hip and front of the right hip and then the whole right hip at once,

The right glute,

The back of your right thigh,

Front of the right thigh and the whole right thigh at once,

The back of the right knee,

The front of the right knee and the whole right knee at once,

The right calf,

The right shin,

The right Achilles tendon,

The right ankle,

The right heel,

The bottom of the right foot and the top of the right foot,

The right big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

And now the tips of all the toes and then the whole right foot and the whole lower leg and the whole upper leg and then the whole right leg together and now the whole right side of the body.

Feel the whole right side of the body all at once.

And now move to the left side of your body starting with the left hand thumb,

The second finger on the left hand,

Third finger,

Fourth finger,

Fifth finger,

The tips of all the fingers,

The palm of the left hand and the back of the left hand,

The left wrist,

Forearm,

Left elbow,

Upper arm,

Left shoulder,

Armpit,

Left rib cage,

Left waist,

Back of the left hip and front of the left hip and now the whole left hip at once,

The left glute and the back of the left thigh,

Front of the left thigh and now the whole left thigh at once,

The back of the left knee,

The front of the left knee and the entire left knee,

The left calf,

Left shin,

Left Achilles tendon,

Left ankle,

Left heel and the bottom of the left foot and the top of the left foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe and now the tips of all the toes and then the whole left foot,

The lower left leg,

The upper left leg and then the whole left leg at once and now feel the whole left side of the body and now bring awareness to the back of the body,

To the right heel and the left heel,

The right calf and the left calf,

The back of the right knee and the back of the left knee,

The back of the right thigh and the back of the left thigh,

The right glute and the left glute,

The back of the right hip and the back of the left hip and the lower back,

The middle back and the upper back,

The back of the neck,

The back of the head,

The top of the head,

The forehead,

The right temple and the left temple,

The right ear and the left ear,

The right eyebrow and the left eyebrow and the space between the eyebrows,

The right eye and the left eye,

The right nostril and the left nostril,

The right cheek and the left cheek,

The upper lip and the lower lip and the space where both lips meet,

The chin,

The jaw,

The throat,

The right side of the chest and the left side of the chest and the middle of the chest,

The upper abdomen,

The navel,

Lower abdomen and the pelvis and now the whole right leg and the whole left leg,

The whole right arm and the whole left arm,

The whole face and the whole head,

The whole torso and the whole body.

Become aware of your whole body from head to toe,

Noticing sensations particularly in your legs and your feet,

Noticing any tingling or pulsing or vibration and now turn your attention to your breath flowing in and out.

Without changing your breath,

Just be the observer.

So noticing the inhalations and the exhalations.

Breathing in and out.

And begin to move your breath up and down your legs.

So starting at your toes,

Inhale and imagine your breath flowing from your toes to the top of your legs.

And as you exhale,

Imagine the breath flowing back down to your toes.

Inhaling all the way up both legs and exhaling all the way back down.

Keep breathing like this up and down the legs.

Filling your legs and your feet,

Your toes with energy and with breath.

And now as you breathe,

Imagine a white sparkling light flowing up and down your legs with your breath.

The white light flowing up through your toes and your feet,

Your ankles and your calves and your knees and your thighs and then flowing back down again.

And now release your focus on your breath and become aware of a feeling of great heaviness in your lower body.

So your whole lower body feels heavy,

Like you're sinking.

Both of your hips feel heavy and your legs feel heavy.

Thighs,

Knees,

Calves,

Ankles,

Feet,

Toes,

All heavy.

Too heavy to lift off of the bed.

The whole lower body feeling heavier and heavier,

Like it is made of lead.

And now lightness.

Feel the sensation of lightness in your lower body.

The whole lower body feeling relaxed and light,

As if you're as light as a feather and completely weightless.

So your hips are light,

Your legs feel light.

Thighs,

Knees,

Calves,

Ankles,

Feet and toes,

All light.

So light it feels like you weigh nothing at all.

And now feel both light and heavy together.

So without thinking,

Try to feel these opposites sensations in your lower body of heaviness and lightness.

And now release the feelings of heavier light and just imagine that you're outside and you're running in your favorite place in nature.

A specific place in nature where you've gone for a run in the past and when you did,

You felt relaxed,

At ease and completely happy.

So maybe you've gone on a run here on a vacation.

Maybe it's a favorite wooded trail near your home.

Any place where you've run in the past just for the joy of it.

And when you did,

You felt relaxed,

Confident and strong.

Imagine yourself running in this special place at a slow and easy pace.

Feeling like you could run forever.

And not worrying about form or speed,

Just running for the joy of it.

Imagine yourself running in this place as vividly as you can.

So what can you see in the distance?

And to the right of you.

And to the left of you.

And look down at the surface that you're running on and see your feet pushing off from the ground as you run.

One foot and then the other.

Your feet and your legs moving in perfect rhythm with the rest of your body.

And each stride you take feels effortless.

And now tune into the sensations and emotions that you feel in your body as you run.

And visualize these feelings such as confidence,

Strength,

Happiness spreading through your entire body.

Spreading through every bone and every organ,

Every nerve and every cell.

Flowing through your upper legs,

Your lower legs,

Your ankles,

Feet and toes.

And as you continue to visualize yourself running in this special place,

Repeat the following statements silently to yourself.

I am confident.

I am strong.

I am peaceful.

Know that you can always come back to this place in nature whenever you want to,

During a training run,

During a race or in your everyday life.

Start to slowly come back to this room where you're lying and see yourself as if you're watching a movie on a movie screen.

See yourself lying on your bed,

Comfortable,

Relaxed,

Completely at ease and preparing to fall into a deep sleep.

Feeling warm,

Safe and calm.

And now repeat your intention again to yourself three times.

Plant this intention deep into your subconscious.

Feeling completely relaxed and open,

Expansive and right at the edge of sleep.

Empty yourself of all thoughts,

All emotions.

Release all effort to be or do anything.

And feel your whole body dissolving into the place where your true self resides.

The part of you that is perfect,

Complete and timeless.

And taking two deep breaths,

Start to feel your body heavy and sinking down into sleep.

The legs and the feet and the toes all sinking down into your bed.

Releasing any last bit of consciousness and letting yourself drift off completely into a deep,

Restful sleep.

Reviews

☀️🙏

My legs are so relaxed , my head is so calm and I feel so sleepy! However, this nidra wakes you up at the end . Not for sleep

Awesome. A slow fade at the end would be good, but no biggie🙏🏼🌟

Wonderful - thank you!