Yoga Nidra: Soothe Your Nerves & Sleep Sound

Ease into deep relaxation with "Soothe Your Nerves & Sleep Sound," a Yoga Nidra designed to calm the nervous system and support restful sleep. Perfect for those struggling with insomnia or seeking profound rest, this guided meditation gently leads you into a state of deep awareness where tension dissolves, and peace emerges.

Soft, tranquil background sounds enhance the soothing narration, helping you release the day’s stress and restore your natural rhythm. Allow this practice to be your nightly sanctuary, inviting calm, balance, and the gift of truly restorative sleep.

Transcript

Welcome to this practice of yoga nidra to soothe your nerves and sleep sound.

So that you can fully sink into a deep restful sleep,

I will not bring you back out at the end of this practice.

Before we begin,

Take some time to settle into your bed.

Create sublime comfort as you lie back and prepare for sleep.

Arrange yourself so you feel supported into insoling a deep sense of comfort,

Letting go and trust.

Feel free to pause the recording to adjust yourself just right.

We will now invite our attention into the body where we will deliberately create some tension in order to release trapped energy and move into deeper relaxation.

If you can't have undue pressure in your head,

Continue to breathe normally as you tense the body.

If you have cardiac disease,

Hypertension,

Or glaucoma,

Please use caution.

We will move through the upper body,

Then the lower body,

Then the whole body together.

Now,

Inhale and create some tension in the shoulders,

Arms,

And make fists.

Tighten.

Tighten some more.

Hold.

Hold.

And release.

With your exhale,

Release even more.

Observe the sensations in your arms.

Now,

Inhale and create some tension in the hips,

Legs,

Feet.

Tighten.

Tighten some more.

Hold.

Hold.

And release.

Fully let go.

With your exhaling breath,

Release even more.

Observe the sensations in your legs.

Now,

Inhale and create some tension in the whole body.

Shoulders,

Arms,

Fists,

Hips,

Legs,

Feet,

Back.

Scrunch up your face.

Tighten.

Tighten some more.

Hold.

Hold.

Hold.

And release.

Fully let go.

With your exhale,

Release even more.

Observe the sensations and energy cascade through your whole body.

Let your body soften completely until it goes limp.

Now,

Take a deep breath in.

And let your body settle completely.

Breathing out.

With each progressive breath,

Allow a softening of your forehead and brow center.

Gently open your mouth and wiggle the jaw and tongue around.

Then ease your jaw.

Allow all expression from your face to fade away.

Tiny muscles around the eyes and mouth.

Cheeks softening.

Sliding down toward the floor.

Softening the jaw.

Letting the tongue rest heavy in the mouth.

As your face lets go,

No more.

Notice how your whole body responds.

Draw shoulders away from ears.

Take a deep breath into your chest.

And with a sighing exhale,

Let go of any gripping in your stomach.

With another breath,

Notice any clenching of your buttocks and let them soften.

Let yourself release into the surface beneath you,

Melting toward the earth.

Know you are welcome here,

In your space,

On this land.

Fully welcome.

And whatever arises within,

Be it sensations,

Feelings,

Emotions,

Thoughts,

Desires,

Images,

Memories,

Or if any distractions arise from outside,

Allow it all to be here with a sense of welcoming.

An invitation to move you more deeply within.

Knowing all along that you are held here in a safe space.

In Yoga Nidra,

We make space to learn to meet and greet and welcome what is arising.

We welcome every experience as a messenger that is inviting you to be with your sensations,

Emotions,

And thoughts,

Without trying to change,

Fix,

Or make anything happen.

As you welcome whatever is arising,

Your body and mind are learning to remain at ease and find calm,

Regardless of circumstances,

And discover the feeling within that is always at peace and at ease.

Experiencing yourself to be unchanging well-being,

A witnessing presence that is welcoming everything.

Give yourself full permission to simply move through this practice in any way that feels good to you.

This practice is to fully support your body's deepest healing wisdom that begins with sound sleep.

Now become aware of the room around you,

Your surroundings,

A sense of this space as a warm,

Comfortable,

Safe environment.

As you become aware of the safe space around you,

Invite your senses to retreat inward,

To find a sense of safety within you.

Bring alive an inner landscape that feels and looks like an inner sanctuary,

Invoking a sense of peace,

Calm,

Well-being,

And protection.

Perhaps in nature,

Or in a cozy room,

Bring it alive with your imagination,

Sensing yourself in this beautiful place,

An inner sanctuary completely your own.

In this place,

Let the intention of these words reverberate through your being.

May I be nourished and restored by the easeful flow of my breath.

May I be filled with a sense of safety and calm leading to sleeping soundly.

May I live in the rhythm of a healthy and wise body.

Now let's take a full breath in together,

And let go fully.

Feeling yourself beginning to enter a deeper level of stillness.

As we enter deeper into this yoga nidra,

Simply allow your body to respond non-mentally and directly to my words without any interference from the mind.

Feeling more,

Thinking less.

We will now explore our body's sensations from toes to head.

Allow the sound of my voice to be your guide.

Without comment nor judgment,

Rest your full attention on each body part as I name it,

Accompanied by a sensation of heaviness.

Both feet and ankles sinking heavy like a rock.

Both calves and knees very heavy.

Thighs,

Hips,

And pelvis heavy like stone.

Belly,

Chest,

And back melting down into the earth.

Shoulders,

Arms,

And hands so very heavy.

Face and entire head drawing down to the pull of gravity.

Offer the whole body over to the loving pull of the earth,

Sinking deeper and deeper.

Letting go into stillness and silent awareness.

Now rest your full attention on each body part as I name it,

Accompanied by a feeling of lightness.

Letting all heaviness drain back into the earth,

Leaving you light like a feather.

Both feet and ankles light.

Both calves and knees ever so light.

Thighs,

Hips,

And pelvis weightless like a cloud in the sky.

Belly,

Chest,

And back floating.

Shoulders,

Arms,

And hands light and free.

Face and entire head empty,

Rising skyward like a balloon.

Offer the whole body over to the loving vast open sky.

Letting go,

Free of thoughts,

Worry,

And tension.

Letting go into stillness and silent awareness.

Whole body,

Feel the whole body contained within vast spacious awareness.

Let go,

Let go even more.

Now follow my guidance as we bring attention to the flowing breath.

Simply watch and feel this in and out flow.

We will invite the relaxation response by stimulating the vagus nerve through deep movement of the diaphragm just by focusing on complete and full breaths doing the following.

Breathe in and completely fill your lungs from the bottom to the top as if filling a water bottle.

As you breathe out,

Empty your lungs from the top to the bottom.

Let your breath be slow and steady.

Observe the movement of your abdomen and chest.

Let this entire process of breathing be the way to deepen your relaxation.

Full attention directed at the breath.

With no struggle around breathing.

All excess tension and holding carried out with each exhaling breath.

Let the flow of breath be steady and calm.

Stay with the flow of these full breaths.

Be attentive to the flow of sensation that arises through the body breathing itself.

Continuing with full,

Complete in-breaths and out-breaths filling the lungs completely and emptying back out.

Now return to your natural breathing rhythm.

We will now count the breath down with your inner voice.

Inhale,

I am breathing in 10.

Exhale,

I am breathing out 10.

Inhale,

I am breathing in 9.

Exhale,

I am breathing out 9.

Continue on your own.

If you reach zero,

Begin again at 10.

If you lose count,

Begin again at 10.

Now stop counting and return to your natural breath.

Observe the sensations reverberating through the body and quieting the mind.

Drop into silence where all doing stops.

Bring your attention now to your eyebrow center.

Allow the following images to appear as though projected on a screen.

If visualizing does not come naturally,

Simply allow for a feeling to be evoked within and observe the effects as they resound through you.

Stars twinkling in a clear,

Dark sky on a balmy night.

Gently lapping waves on a pebbled shoreline.

A tall,

Majestic tree in full bloom with the hum of bees tending to it.

The crackling sounds and sparks flying from a campfire.

You floating on calm,

Serene ocean in aqua blue waters.

Allow for any spontaneous images to arise and watch the dissolving of the feelings and images that have been evoked.

Dissolving into a vast,

Pervading stillness,

Silence,

And spaciousness.

Rest in this vast,

Open space.

Trusting fully that you are held in an ocean of compassionate,

Loving awareness.

Sensing into spacious beingness.

Reach with your awaring presence into all directions.

Above you.

Beneath you.

To your right.

To your left.

Sense your body just like this planet Earth surrounded and infused by the light of the sun.

Wide,

Open space held in stillness.

Allow yourself to ride this spaciousness into deep,

Nourishing sleep,

From which you will arise in the morning fully rejuvenated and recharged.

Let the intention of these words again reverberate through your being.

May I be nourished and restored by the easeful flow of my breath.

May I be filled with a sense of safety and calm,

Leading to sleeping soundly.

May I live in the rhythm of a healthy and wise body.

Allow your body-mind to bask in the rejuvenation of healing sleep.

Know you will sleep deeply,

Awakening in the morning refreshed and renewed.

Good night.

Sleep tight.

Reviews

Great practice, very well made.
Thank you Simone 😊 🙏