Yoga Nidra For Restful Sleep
A yoga nidra meditation with Gabriella designed to aid you in having a restful, deep and peaceful sleep. It is recommended to practise right before bed for maximum effect. Yoga Nidra, widely known as yogic sleep or wakeful meditation,, has a list of benefits including the healing for conditions such as insomnia, anxiety, stress and muscle tension. When practised regularly, Yoga Nidra can provide deep relaxation for both body and mind.
Transcript
Hello and welcome to this yoga nidra practice designed to aid in a restful sleep.
Have out a space to lie down with blankets and cushions preferably for your comfort as your temperature may drop during this meditation.
I encourage you to practice this particular meditation before sleep or bedtime.
Yoga nidra alternatively known as yogic sleep is a wonderful practice to do regularly to aid you in reducing symptoms of muscle tension,
Anxiety,
Stress and insomnia.
Today's practice will aid you in releasing any tension in your body and encouraging a deep state of relaxation before bed.
I invite you now to bring your attention to your heart space,
To breathe into your heart space and to breathe out of your heart space for a few moments.
Breathing in through your nose and out through your nose.
Breathing in through your nose and out through your nose for a moment.
I'd like you to bring your attention to the sounds furthest away in the distance.
And bringing your sounds to the noise outside of the room you're in.
And bringing your awareness to any sounds in the room you're in.
Becoming aware of the ceiling above you and the floor below you.
And the walls that surround you.
And bringing your awareness further into your body.
Perhaps you can hear your breath or perhaps there are other sounds that you hear and sensations.
From here I'd like you to picture your right leg.
And imagine yourself tensing your right leg starting with your toes.
Tensing your toes of your right foot,
Your calf and shin and thigh and glute.
Doing this and holding for a few moments,
Inhaling as you hold.
One,
Two,
Three and releasing on the exhale.
Now we'll do the same on the left side.
Imagine your toes tensing your ankles,
Your calf,
Your thigh and your left glute.
Tensing together as you inhale.
One,
Holding as tight as you can.
Two,
Three and releasing on the exhale.
Becoming aware of your body as it readjusts to the sensations of relaxation in your body.
Bringing your attention to your right hand and curling your hand up in a tight fist.
Bring your forearm and your upper arm and your shoulder.
And inhaling with this tension.
One,
Two,
Three and letting go,
Releasing that tension now.
And bringing your awareness to your left arm.
Holding your palm together in a fist tightly.
Tensing your wrist and your forearm and your upper arm and your left shoulder as tight as you can.
Breathing as you go,
One,
Two,
Three and releasing on the exhale.
Now imagining yourself tensing your glutes and your lower back muscles,
Your mid back and your upper back,
Bringing the shoulders together.
Tensing your whole back.
One,
Two,
Three and releasing on the exhale.
And now for the torso.
Tensing your pelvis and your abdominals and your chest.
Breathing now,
One,
Two,
Three and releasing on the exhale.
Now imagining your throat and your face.
Scrunch your face up into a ball tightly.
Breathing one,
Two,
Three,
Exhale and release.
Bringing your attention to your right thumb.
Middle finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The whole right arm,
The whole right arm,
The whole right arm becoming aware and relaxed.
Right side of body,
Right rib cage,
Waist,
Right hip,
Right pelvis,
Right upper leg,
Knee,
Shin,
Right ankle,
Top of foot,
Heel,
Sole of foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole right side,
The whole right side,
The whole right side become aware and relaxed.
The whole right leg,
The whole right leg,
The whole right leg become aware and relaxed.
Scrunched thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The whole left arm,
The whole left arm,
The whole left arm becoming aware and relaxed.
Right side of body,
Left rib cage,
Waist,
Left hip,
Left pelvis,
Left upper leg,
Knee,
Shin,
Calf,
Left ankle,
Left top of foot,
Heel,
Sole of foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole left side,
The whole left side,
The whole left side becoming aware and relaxed.
The whole left leg,
The whole left leg,
The whole left leg becoming aware and relaxed.
Top of head,
Back of head,
Back of neck,
Right shoulder blade,
Left shoulder blade,
Spine,
Spinal cord,
Right mid back,
Left mid back,
Right lower back,
Left lower back,
Right glute,
Left glute,
Right back of thigh,
Left back of thigh,
Right back of knee,
Left back of knee,
Right calf,
Left calf,
Right ankle,
Left ankle,
Right heel,
Left heel,
The whole back side,
The whole back side,
The whole back side becoming aware and relaxed.
Top of head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Bridge of nose,
Right nostril,
Left nostril,
Right cheekbone,
Left cheekbone,
Top lip,
Bottom lip,
Tongue,
Throat,
Right side of jaw,
Left side of jaw,
Shin,
Front of neck,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Abdomen,
Right hip,
Left hip,
Pelvis,
Pubic bone,
Right thigh,
Left thigh,
Right knee,
Left knee,
Shin,
Shin,
Right ankle,
Left ankle,
Right top of foot,
Left top of foot,
The whole front side,
The whole front side,
The whole front side become aware and relaxed.
The whole entire body,
The whole entire body,
The whole entire body becoming aware and relaxed.
I'd like you to visualize your breath,
Your chest expanding on the inhale and reducing on the exhale,
Expanding on the inhale and reducing on the exhale.
I'd like you to count down your breaths from the number 21 down to zero,
Inhaling 21,
Exhaling 21,
Inhaling 20,
Exhaling 20 and so on.
If you lose your count,
You can start from the beginning again.
If you finished before me,
You're welcome to start from the beginning again.
If you fall asleep,
You can start from the beginning again.
Inhale 21,
Exhale 21,
Inhale 20,
Exhale 20 and so on.
Inhale 21,
Exhale 21,
Inhale 20,
Exhale 20 and so on.
Inhale 21,
Exhale 21,
Inhale 20 and so on.
Right now,
I'd like you to imagine yourself becoming light as a feather,
Your feet are becoming light as a feather,
Your calf are becoming light,
Your upper legs are becoming light,
Your glutes are becoming light,
Your spine and torso are becoming light,
Your arms are becoming light,
You're becoming light as a feather,
Your head is becoming light.
Visualise yourself becoming as light as a feather now.
Now I'd like you to visualise yourself becoming heavy.
Gravity is pulling you down to the earth below you,
Your head is becoming heavy,
Your arms are feeling heavy on the surface that you lie on,
And your back and your legs and your feet are becoming heavy as you feel the weight of your body on the mat or bed or floor.
Take a moment to feel this heaviness within your being now.
Right now I'd like you to imagine your body is becoming cold,
The room around you is becoming cold,
The air is cold,
You're feeling cold within your body now.
And now imagine your body becoming warm,
The skin is becoming warm,
Your feet are becoming warm,
Your legs are becoming warm,
Your torso is becoming warm,
Your head and face are feeling this warmth now.
Right now I'd like you to visualise a candle in your mind's eye.
I'd like you to visualise a candle in your mind's eye.
Picturing a candle,
A lit candle in your mind's eye now.
Now picture a butterfly,
A butterfly in full flight in your mind's eye.
Now I'd like you to picture a tree.
Now visualise a beach,
A white sandy beach in your mind's eye.
Now picture a feather,
A white feather.
And picture a cloud,
Fluffy cloud in the sky.
And picture the sun,
The sun shining bright in your mind's eye.
And picture the moon.
And now a cat,
A fluffy cat.
Picturing warm water,
Warm water in your mind's eye.
Picturing a flower.
And the ocean now,
A calm blue ocean.
I'd like you to bring your attention back to your body.
Listening for any sounds in your body now.
Then bringing your awareness to the room you're in,
Keeping your eyes closed.
Bringing your awareness to the ceiling and the floor and the walls that surround you.
And the surface that you're lying on.
Bringing your awareness to any sounds outside the room you're in.
And your awareness to the further sounds you can hear outside of the building that you're in,
Right in the distance.
And bringing your attention back to your body with your eyes closed,
Wiggling your toes and your fingers.
And when you're ready,
Rolling onto one side and taking a moment here.
And when you're ready,
Coming up to a seated position with your palms together at heart center.
Taking a few breaths here.
Giving thanks for your practice of Yoga Nidra today.
Allowing you to drop into your parasympathetic state,
A state of rest and recovery.
Aiding you in a restful and easeful sleep.
Setting the intention to sleep deeply and peacefully.
Namaste.
4.7 (78)
Recent Reviews
Denise
January 8, 2023
Wow. Incredible nidra. It put me into a deep sleep. Thank you so very much.
Clare
May 11, 2021
Deeply relaxing and soothing; it helped me get back to sleep. Thank you! 🙏💖