Fall Asleep To Yoga Nidra For Deep Sleep And Rest

Fall asleep to a simple yoga nidra practice specifically designed for sleep. Have the intention to sleep. Rest peacefully and deeply. Allow deep relaxation to bring you into a state of conscious sleep and rest. This practice allows you to clear your subconscious mind. Leave your worries behind and come into a space of deep rest and relaxation.

Yoga nidra is the science of sleep. Nidra, meaning sleep, is a yogic practice designed to make you feel more energised and rejuvenated. We are using it in this practice to fall asleep. This is especially powerful if you suffer from insomnia.

Come rest easy and deeply with this simple 25 minute yoga nidra.

Transcript

This is the practice of yoga nidra.

For this practice I invite you to come into the space to allow yourself to fall asleep.

For the next 20 minutes my voice will guide you into a deep relaxation.

As we prepare for yoga nidra you have the intention to fall asleep,

To rest,

Deep long restful sleep.

Please get ready for yoga nidra as you begin to lie down in your space.

Lying down on your back or in your bed.

Usually for the practice of yoga nidra it is advised that you stay awake but because you are tired and you are suffering from lack of sleep you will make our intention to fall asleep.

Deep long restful sleep.

So as you come into your space,

Into your bed,

You are laying down comfortably.

Try to become as comfortable as possible.

Your feet are relaxed,

Your arms are relaxed,

Your hands are by your side and your shoulders are seeping into your mattress.

You are relaxed.

You are practicing yoga nidra,

The practice of conscious sleep,

Deep sleep,

Long and restful sleep.

As we begin together we will start with the relaxation.

Relaxation is moving through your whole body.

Relaxation is moving from your feet up into your shins,

Into your knees,

Your thighs,

Your hips are soft and relaxed.

Relaxation is moving around into your spine.

Your spine is relaxing and the relaxation is moving around your spine,

Up your spine,

Into your shoulders.

As your shoulders relax the stress melts off your shoulders into your bed.

You are relaxed.

Relaxation is moving around into your arms,

Down your arms,

Your lower arm and into your hands.

As each and every finger relaxes deeper into your bed.

You are relaxed.

You are relaxed.

You are relaxed.

Relaxation is moving around your whole body,

Up into your neck.

Relaxation is moving into your facial muscles.

Each and every single part of your body,

Your tissues are soft.

You are soft and relaxed.

Relaxation is moving around your face.

Even your eyes are soft,

Into your eyebrows.

Your eyebrows are soft and relaxed until you feel your whole body laying on the floor in deep relaxation.

You are practicing Yoga Nidra and you are completely comfortable and relaxed.

You need to try to remain as still as possible for the next 20 minutes.

If you feel you need to move now,

Please make your final adjustments as you move to become totally relaxed and completely still.

Consciously aware of your stillness so that you can allow sleep to take a hold of your body.

You are relaxed.

You are sleeping.

For the practice of Yoga Nidra,

I invite you to create a resolve or a resolution for your practice.

This is a kind of positive affirmation.

For this practice,

Our positive affirmation is to sleep.

We are sleeping and we are creating the resolution to fall asleep.

I am sleeping.

I will sleep through the night.

I am relaxed.

I am open to this experience.

I allow sleep to take hold of me peacefully.

Whatever your affirmation is for your practice,

I invite you now to say it to yourself in your mind's eye and repeat it three times.

We now begin the rotation of consciousness.

The rotation of consciousness is an exercise that we do together.

All you have to do is listen to my voice and take your consciousness to different parts of your body as I name them.

You are relaxed.

You are sleeping.

I want you to bring your awareness to the right side of your body.

Become aware of the right side of your body,

Your right hand,

Your right thumb,

All of your fingers.

One by one,

Become aware of your right hand.

Become aware of your right arm.

Become aware of your right shoulder.

Become aware of the whole of the right side of your body,

Your right armpit,

Your right foot.

Become aware of your right big toe and all of the other four toes.

Become aware of the right foot,

Under your foot,

Above your foot,

Your ankle,

Your right leg.

Become aware of your right knee.

Become aware of your right thigh.

Become aware of the whole of your right leg,

The whole of your right arm.

Become aware of the whole of the right side of your body.

You are sleeping.

You are drifting into a deep sleep.

Now I invite you to shift your consciousness to the left side of your body.

Become aware of your left hand.

Become aware of your left thumb.

Become aware of all of your four fingers and your thumb on your left hand.

Become aware of the left side of your body,

Your left shoulder,

Your left upper arm,

Your left lower arm,

The whole of the left arm.

Become aware of your left arm.

Become aware of the left side of your body.

Shift your awareness now to your foot.

Become aware of your left foot,

Your left big toe,

All four of the other toes,

All five toes on your left foot.

Become aware of the top of your left foot.

Become aware of your left heel,

The sole of your left foot.

Become aware of your left leg,

Your left knee,

Your left thigh.

Become aware of the whole of the left side of your body.

Become aware of the whole of the left side of your body.

Become aware of your whole body.

Become aware of your whole body laying in your bed fast asleep.

You are sleeping.

Deep,

Long,

Restful sleep.

As you become aware of yourself laying here in your bed completely and totally relaxed.

Try to keep as still as possible.

Be aware of yourself.

I invite you now to practice a different kind of awareness.

Become aware of how your body is feeling in the bed.

You are relaxed.

Your whole body is relaxed.

You are sleeping.

As your body relaxes more and more,

You feel deeper and deeper,

Heavier and heavier you sink into your bed.

You are heavy but at the same time you feel very light.

As you drift off into sleep,

You begin to feel lighter and lighter.

You are sleeping.

You are resting.

Deep,

Long,

Restful sleep.

Now shift your awareness to your breathing.

Become aware of your breath.

You are breathing in and out of your lungs.

Visualize yourself,

See yourself laying here breathing naturally,

Automatically,

Rhythmically.

There is no effort.

You are breathing naturally.

Your skin is breathing.

Your navel is breathing.

You are breathing in and out.

Deep,

Long breaths without stretching your body,

Without strain,

Without effort.

You are breathing.

Deep,

Long breaths are taking a hold of your body.

You are breathing without any effort,

Naturally,

Rhythmically.

I want you to become aware of this breathing.

In and out.

In.

Deep,

Long,

Natural breathing.

You are sleeping and breathing.

Sleeping and breathing.

Your breath is flowing naturally and rhythmically.

As you become aware of your natural,

Automatic and rhythmic sensation of breathing,

I invite you now to shift your focus to your navel area,

Your stomach,

Your belly.

Your belly is rising and falling with each and every breath.

With each and every breath,

Your belly rises and falls.

Your belly rises and falls.

Your belly rises and falls.

With this natural and rhythmic and automatic breathing of your belly rising and falling,

We will now practice a breathing exercise.

All you have to do is follow my voice and practice breathing as I teach you.

As your belly rises and falls with each and every breath,

We will count our breaths backwards.

From eleven to one,

Like this.

Inhale,

Belly rises.

Exhale,

Belly falls.

Eleven.

Inhale,

Belly rises.

Exhale,

Belly falls.

Ten.

Inhale,

Belly rises.

Exhale,

Belly falls.

Nine.

And so on and so forth.

You will count your breaths backwards from eleven to one at your own time.

Count your breaths backwards from eleven to one in your own mind.

Try not to make a mistake counting your breaths from eleven to one.

If you make a mistake,

That is okay.

You just start again from eleven.

Bring your breath back now to its natural and automatic and rhythmic sensation of breathing.

Stop your counting and allow your breath to come back to its natural,

Automatic and rhythmic sensation of breathing.

You can feel your breath on your lips,

The soft wind from your breath in and out of your nostrils.

You can feel this on your skin as you allow your breath to come back to its natural and automatic sensation of breathing.

You are asleep.

By now you should be fast asleep in your bed,

Deep,

Long slumber.

You are sleeping soundly.

You are sleeping very long.

You are asleep.

For the next part of the yoga nidra,

We will be practicing image visualization.

All you have to do is try to visualize different images using all of your senses.

Whatever comes up,

Allow it to surface.

If nothing comes up,

That is also okay.

Just listen to my voice and allow it to guide you to whatever may surface at the moment.

You will be using all of your senses to try to visualize,

Taste,

Smell,

Touch.

Whether it's a memory,

A moment,

A photo,

Whatever comes to the surface,

Allow it to surface in your mind or try to allow it to bring it to mind without judgment.

In your mind's eye,

Picture waves crashing on the shore.

Waves crashing on the shore.

Waves crashing on the shore.

In your mind's eye,

Picture the rough ocean waves.

The rough ocean waves.

The rough ocean waves.

In your mind's eye,

Picture a soft drizzle over the ocean.

A soft drizzle over the ocean.

In your mind's eye,

Picture a full moon over a calm ocean.

A full moon over a calm ocean.

A full moon over a calm ocean.

You are relaxed.

You are sleeping.

You are now at the end of our yoga nidra.

If you are still awake,

I invite you to bring back to mind your resolve.

The exact same one,

Your positive affirmation that you made at the beginning of the practice.

Something as simple as what it was before,

Like I am sleeping.

Deep,

Long,

Restful sleep.

Whatever your resolve was,

I invite you now to bring that back into your mind and repeat it to your soul three times.

You are relaxed.

You are asleep.

And may you have a deep,

Long,

Restful slumber.

Reviews

Very peaceful thank you

Very nice way to go to sleep. I'm glad that this meditation found me last night. I have problems getting to sleep, but I don't remember hearing the end of this meditation. Thank you very much. Have a wonderful day 🙏 ❤️ 🙂