Relaxing Into Deep Sleep

Dr Kaplan guides you into "yoga nidra" or yoga sleep, and uses affirmations that encourage deep sleep. You will also be given a powerful breathing technique.

Transcript

Lie comfortably face up in your bed with your arms to the side and your palms up.

Take a few deep breaths and come into the here and now.

You are about to go into a very deep,

Deep state of relaxation.

Begin by becoming aware of your toes and feel them enter into this relaxed state.

Now feel this wave of relaxation traveling along the soles and the heels of the feet.

Letting go.

Letting go.

Relaxed.

Feel your ankles and release them into this peaceful state.

Your shins and calves are letting go deeper and deeper.

Feel your knees letting go completely.

Your upper legs join into this resting state.

Now bring your awareness to your fingers and let them go.

The palms and back of the hands release.

Feel your wrists giving way into this tranquil state.

Forearms.

Elbows.

And upper arms let go.

Now your arms are just like your legs in this complete state of relaxation.

Bring your awareness to the pelvis and keep on letting go until there is nothing left to let go of.

Your low back and abdomen.

Your midbacks.

Upper back.

Chest.

And shoulders let go.

Feel your neck melting away deeper and deeper.

Chin.

Cheeks.

Lips.

Tongue.

Nose.

Eyes.

Forehead.

And scalp.

All surrender into this peaceful state.

Use your mind to scan your body and feel if there is any area not letting go completely.

Let it know it is safe to let go now.

Become aware of your breath.

Calmly observe its natural rhythm.

Don't let your mind wander.

Keep it on the breath.

Bring your awareness to your mind.

Watch your thoughts with no judgment as if you are watching a movie.

Let your thoughts go and allow yourself to fully experience this relaxed state.

You can easily enter into this state at will and doing so at the appropriate time will allow you to obtain many of the benefits of sleep.

Mentally repeat.

I am relaxed.

I am relaxed.

From this moment on,

Whenever you are in this position and repeat,

I am relaxed,

You will return to this experience of deep relaxation and allow yourself to drift into deep,

Deep sleep.

Allow yourself to be completely open and receptive to the words you are about to hear.

Silently repeat each affirmation and make it your own.

I love and accept myself exactly as I am right now.

I trust that everything in my life is unfolding exactly as it should.

My glands maintain levels that support natural,

Healthy sleep patterns.

I have earned my rest for tonight.

My bed is a place of comfort,

Relaxation,

And deep sleep.

Sleeping deeply is normal for me.

I sleep all through the night and wake up feeling fresh and alert.

I fall asleep easily and peacefully.

My sleep is relaxed,

Deep,

And refreshing.

I will recall any significant dreams and understand their meaning.

Allow these affirmations to become deeply ingrained into your consciousness as you begin the breathing technique that from now on will be another valuable tool for you to use to relax your body and mind.

Place the tip of your tongue to the top of your mouth at the ridge just behind your teeth.

You are going to breathe in through your nose for a count of four,

Hold to a count of seven,

And breathe out through your mouth for a count of eight.

You will breathe like this four times and then enter into a very deep sleep.

Begin with a full,

Deep cleansing breath in.

Breathe out completely.

Now place the tip of your tongue to the roof of your mouth and breathe in.

Eight.

In.

Two.

Three.

Four.

Hold.

Two.

Three.

Four.

Five.

Six.

Seven.

Out.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

In.

Two.

Three.

Four.

Hold.

Two.

Three.

Four.

Five.

Six.

Seven.

Out.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

In.

Two.

Three.

Four.

Hold.

Two.

Three.

Four.

Five.

Six.

Seven.

Out.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

You will now allow yourself to drift into a deep,

Refreshing sleep and wake up refreshed at the appropriate time.

Thank you.

Reviews

**update** I still love this meditation so much and it's been over a year since I first heard it. It's the perfect blend of a fantastic calming voice, music/beat and visualization. I'm pretty sure I'm asleep by 4min in. It just knocks me out and I sleep great every time!

Original post:
I've slept great 2 nights in a row with this. The music in the background is fantastic and I can really feel myself relax as he goes. Knows how to utilize pauses really well too. A+++

Very relaxing, thanks.

I've been utilizing this guided meditation for sleep for over a year now. Dr. Kaplan's voice is so calming. I'm asleep within minutes. Definately one of my favorites. Thank you.

Nice, simple, practical. Thanks a lot.

Fabulously hypnotic.

Enjoyed, thank you very much . The breathing is perfect ✌🏼

Works every time. Gently fall asleep. Thank you.

Just what I needed. It works so well.

Thx for meditating with me

After trying several yoga nidra guided meditation, this one finally put me to sleep last night. Thank you so much!

Love everything about this meditation. The music, voice, affirmations, and it put me back to sleep. Bookmarked!

Some relaxing theta waves in the back ground

Thanks Stuart :)

Total relaxation, thank you 💟 did this meditation seated and can't wait to try it while laying down. Almost fell asleep!

Different but effective approach

Very relaxing. Thank you

More like hypnosis, which I dig

I really love this relaxation. I just love his calming voice. Thank you.

Fall asleep every single time. The music seems to be polarising but I LOVE it. Here is why. It's a deceptively simple steady pulsing beat that slows down over the course of the meditation. I.e., the music has a direct relaxation effect, at least on my body. It's always been one of my favorite parts of this meditation and its the reason it's my most listened to meditation.

Other than the soothing thrum, this meditation opens with a quick toes to head body scan that shouldn't joke work but does, then has very short breath focus, establishes a link you can use in the future to relax quickly at will, affirmations, and finally, four 4-7-8 breaths.