Sleep Bliss: A Yoga Nidra Practice

Drift into peaceful sleep with this deeply restorative Yoga Nidra practice. Designed to calm your mind, relax your body, and gently guide you into rest, this session explores the layers of your being through visualization, chakra alignment, and the bliss body. You'll journey through sensations of tension and release, density and spaciousness, discovering a harmonious balance within. Using vivid symbols like mountains, lakes, and lotus flowers, this practice taps into your subconscious, cultivating inner strength, clarity, and peace. Perfect for quieting mental chatter and releasing the day's tensions, this meditation offers a pathway to profound relaxation and the deepest, most rejuvenating sleep.

Transcript

This is a yoga nidra meditation.

It's a journey to sleep,

And you're going to be guided through symbols,

Chakras,

And your bliss body on your journey to slumber.

I want you to get really comfortable lying down,

Maybe in your bed or the couch,

Whatever is the most comfortable place that you would really love to fall asleep into a deep,

Comfortable,

Very restful sleep.

Now get even more comfortable,

Beautiful,

Adjust your body so that you can settle deeply into the surface beneath you.

Close your eyes and feel the support of the entire earth around you cradling you.

There's no rush,

Nothing to accomplish.

Your only task here is a journey of relaxation,

Awareness,

And peace.

First notice the weight of your body,

The way gravity is pulling you towards the earth,

And with each breath,

Let go of any tension or tightness.

Take a loud sighing exhale if that helps you,

And allow yourself resting here to simply be.

An important part of yoga nidra is called the sankalpa.

Your sankalpa is your intention,

Your intention for this yoga nidra practice,

Your intention for your sleep.

Let's invite your sankalpa into this practice.

This is your chance to connect deeply with what you wish to cultivate in your life,

Or what you wish to release.

Your sankalpa can be an affirmation of peace,

Healing,

Or even a personal goal,

Something you want to plant in your dream life.

Maybe you can think of a phrase,

A sentence,

Something that you can repeat to help you deeply connect with your intention.

I would like to sleep deeply and awaken well-rested,

Or perhaps I would like to awaken with a solution to this problem I've been grappling with.

Perhaps your intention is very,

Very simple.

I would like to really enjoy this practice and experience some peace in my mind.

Whatever you've identified as your sankalpa,

Silently repeat it in your mind.

We're inviting a very,

Very relaxed and receptive mind state,

Allowing your intention to take root deeply within you,

Ready to grow.

Trust that this sankalpa will guide you,

Nurturing you through the rest of this practice and beyond.

Now that you've set your intention,

Let's begin a gentle journey through the body,

Awakening your awareness.

Let's explore your body with a focus on unity,

Not just noticing each part of your body,

But feeling it as a part of the greater whole.

Start at the top of your head.

Imagine a soft glow of light resting on the crown of your head,

Like a gentle halo.

Feel this light begin to flow down,

Bringing a sense of softening to your scalp,

Relaxing the muscles of your forehead and temples.

Feel this glow spreading across your face,

Easing your eyes,

Softening the eyes,

Softening the cheeks,

Softening the jaw.

Let the light move down through your neck and shoulders,

Gently releasing any weight you're carrying there.

Feel your shoulders melting downward as though they're being held,

Supported,

And released.

Now feel the light pouring down through your arms.

It reaches your elbows and wrists and into your palms.

Imagine this light glowing at the very tips of each finger,

Creating a sense of openness and ease.

Bring the light to your heart center.

Allow it to rest there for a moment,

Filling your chest with warmth and love.

Breathe into the heart space,

And with each exhale,

Let your heart soften,

Expanding gently in every direction.

Move the light now to your belly.

Feel the breath moving softly there,

Expanding and contracting as the light spreads warmth through your abdomen.

Let your belly relax completely,

Releasing any tension or tightness.

Allow the light to spread down to your hips,

Resting there,

Softening the muscles around your hips and pelvis.

Feel yourself sinking more deeply into the earth,

Letting that gravity hold you,

Releasing any tightness in the lower body.

Now feel the light traveling down both legs.

It flows through your thighs,

Your knees,

And down to your ankles.

Allow the light to move into your feet,

Reaching each toe,

Spreading a sense of relaxation from your legs all the way to your toes.

Now imagine this light covering your entire body.

Feel it like a cocoon of warmth and peace that unites every part of you.

You are whole,

And you are at rest.

You're doing such a beautiful job.

Just rest in that wholeness for a moment,

In the awareness of yourself as a whole and complete human,

All of the parts of you united.

Now let's explore the sensation of opposites within you.

This is meant to create a sense of deep balance within you.

First,

Bring your awareness to the sensation of density.

Imagine your body becoming very,

Very dense,

As though every muscle and bone is made of stone.

We just took a light journey through the entire body.

Now trace that journey and allow every part of your body to thicken and get heavier and heavier.

Feel the heaviness of this density of the stone.

Feel the sensation of being a heavy stone upholder,

Grounding you into the earth.

Now shift your awareness to the sensation of spaciousness.

Feel your body becoming light and open,

As though you were made of air.

Feel a floating light sensation as you imagine that your skin,

Your muscles,

And even your bones are expanding,

Creating a feeling of vastness within,

The profound spaciousness of your existence,

Possibility,

Lightness,

Openness.

Float in that sensation for a moment.

Now shift your awareness to the sensation of tension.

Notice any areas in your body that feel tight or restricted,

Even subtle areas of holding,

Holding emotions,

Gripping sensation.

Simply observe those areas without judgment.

Now shift your awareness to a sensation of release.

Feel those same areas soften and loosen.

Imagine tension dissolving like ice melting into water,

Leaving you feeling completely open and free.

Allow both of these sensations,

Density and spaciousness,

Tension and release,

To coexist within you.

Feel the balance and harmony that emerges when you hold opposites in your awareness.

See if you can rest in that duality for a moment.

Now we're going to turn to your chakras.

We're going to travel through your body's energy centers,

The chakras.

These energy wheels guide the flow of vitality through your body and your spirit,

Affecting how you feel physically,

Emotionally,

And spiritually.

As we move through each chakra,

Let your awareness rest,

Relax,

And balance that energy.

Start at the base of your spine.

The root chakra is located right at the perineum.

This is your foundation.

The root chakra represents your sense of stability,

Survival,

And connection to the earth.

Imagine a deep red lotus flower resting at the base of your spine.

A petal unfolding gently,

Creating a stable foundation for your entire being.

Beautiful red light glowing from that red lotus.

As you experience that light in the lotus,

Feel yourself becoming deeply rooted,

Grounded,

And connected to the earth.

The roots of this lotus extend into the soil,

Giving you stability and strength.

Now move up to the sacral chakra,

Just below your navel.

This chakra governs creativity,

Pleasure,

And emotional flow.

Imagine a vibrant orange glow,

Like a warm flickering flame in your lower belly.

That orange swirling light emerges from an orange lotus flower.

Allow yourself to feel that light as the flow of emotions,

Creativity,

And sensuality.

Feel the fluidity and ease in this space as you release any blocks,

Allowing that energy to move freely.

Now shift your awareness to the solar plexus chakra,

Located just above your navel.

This is the seat of your personal power,

Confidence,

And willpower.

Imagine a glowing yellow sun in your abdomen,

Radiating outwards with warmth and strength.

The bright golden light of the sun represents your inner strength,

Your power to make decisions,

And your confidence to stand tall.

Feel this energy fill you with clarity,

Purpose,

And determination.

Now we travel up to your heart chakra,

In the very center of your chest.

The heart chakra is the center of love,

Compassion,

And connection with others.

Imagine a soft green light,

Like the gentle leaves of a forest,

Filling your chest.

Feel the warmth of this green light as it expands outward,

Creating a space for both self-love and love for others.

Imagine the energy of the heart opening fully,

Releasing any barriers,

And allowing love to flow freely through you.

And now we travel to the throat chakra,

At the base of your throat.

This chakra is responsible for communication,

Expression,

And speaking the truth.

Imagine a sky blue light swirling in your throat.

This light is clear,

Like the blue sky on a sunny day.

Feel your throat chakra opening,

Creating space for you to express yourself freely and authentically.

Let this light purify your communication,

Bringing truth and ease to your voice.

And now the third eye chakra,

Located between your eyebrows.

This is the center of intuition,

Insight,

And inner wisdom.

Imagine a deep indigo light,

Like the night sky,

Glowing softly in the middle of your forehead.

This light represents your ability to see clearly beyond the surface,

Tapping into your deepest knowing.

Feel your intuition sharpening as the indigo light opens the doorway to clarity and wisdom within you.

Finally,

Bring your awareness to the crown chakra,

Up of your head.

This is your connection to the divine,

To the universe,

And to your consciousness.

Imagine a violet or a white lotus blooming in the crown of your head,

Its petals stretching upward into the cosmos.

Feel the infinite light of the universe pouring through this crown,

Connecting you to the vastness of all existence.

You are part of this infinite flow,

Connected to everything.

We're going to move into visualizing some important symbols.

The purpose of this part of our Yoga Nidra practice is to awaken your subconscious mind and help you connect to deeper,

More universal energies.

These symbols represent archival aspects of yourself,

Bringing you into deeper alignment with your inner strength,

Clarity,

And compassion.

By visualizing these symbols,

You bring their qualities into your being,

Into your dreams,

Into your imagination,

Nourishing your mind and body.

Let's start by considering a mountain.

Picture yourself standing at the base of a tall,

Majestic mountain,

Its peak towering into the sky,

Reaching up through the clouds.

Take a moment to observe its grandeur.

The mountain is ancient and unmoving,

Rooted deep in the earth.

Feel the solidness of the mountain,

As if it's part of you.

Notice its strength,

How the mountain endures through time,

Weather,

And change.

Just like the mountain,

You are strong and steady.

Even in the face of storms,

You stand firm.

Now imagine yourself at the top of this mountain,

Looking out over the vast landscape,

The air crisp and clear.

Feel the clarity in your mind,

As if all distractions have been swept away by the wind.

You are connected to the earth below,

And the sky above.

This mountain is your inner foundation,

Strong,

Steady,

Unwavering.

Now visualize a calm lake.

This lake is still,

Perfectly reflecting the sky and the trees surrounding it.

You stand at the edge of the lake.

The surface is like a mirror,

Smooth and unbroken.

As you gaze into the water,

You can see your own reflection,

Clear,

Calm,

And peaceful.

The water is crystal clear,

Allowing you to see deeply beneath the surface.

Just as you now are able to see into your own thoughts and emotions with clarity,

This lake represents your mind in its most tranquil state.

In this space,

You are free from turbulence,

Distractions,

And the ripples of thought.

Imagine touching the surface of the lake with your fingertips,

Feeling the coolness of the water,

Noticing how even the slightest touch sends gentle waves across the lake.

You are deeply connected to everything.

Take a deep breath,

Letting the stillness settle into every part of your being.

And now we turn from the lake to a simple flame in the center of your chest.

Imagine a soft,

Glowing flame.

This flame is steady and warm,

Its light flickering gently.

It represents your inner strength,

Your personal power,

And your ability to move forward in life with resilience.

Feel the warmth of the flame spreading throughout your body,

Bringing vitality and confidence to every part of you.

No matter what happens around you,

This flame continues to burn,

Steady and bright,

Illuminating your path.

As you watch the flame,

Notice how it radiates outward,

Sending waves of energy and light through your body.

This flame is your power,

Your inner fire,

And it never dims.

Let this warmth remind you of your own strength,

Your ability to overcome obstacles,

And shine brightly.

Now visualize a lotus flower.

Picture it blooming softly in the center of your heart.

The lotus is pure,

Pristine,

Its petals unfolding one by one,

Revealing its beautiful,

Radiant center.

The lotus grows from the mud.

And even though it grows up the mud through the water,

It remains untouched by the dirt,

Rising above it,

Rising above the water,

To bloom in perfect beauty.

This symbolizes your ability to rise above challenges,

To stay pure and true to yourself,

Even when faced with difficulties.

Each petal represents a layer of your own heart opening,

Allowing love,

Compassion,

And peace to flow freely from you.

Feel this lotus connecting you to a deep sense of unconditional love.

You are connected beauty of life.

And this flower is a reflection of your own beauty and potential.

Allow these symbols,

The mountain,

The lake,

The flame,

And the lotus flower,

To resonate deeply within you.

Each one carries a message of strength,

Clarity,

Vitality,

And love.

By holding these images in your mind,

You are awakening these qualities within yourself.

All of these images that you can carry in your dreams.

Now I want to introduce you to something really lovely.

This is your expanded awareness of your bliss body.

Yes,

I said the bliss body.

Your bliss body is the subtlest and deepest layer of your being.

This is the layer of consciousness where you experience joy,

Peace,

And a deep sense of well-being.

This is an inner bliss that is not dependent on external circumstances.

To access the bliss body,

We must go beyond layers of the physical body,

Beyond emotion and thought,

To rest in the space of pure awareness.

Begin by noticing the space between your thoughts,

Between each thought.

There is a moment of stillness,

A gap where the mind is quiet.

Bring your awareness to these moments of stillness,

Noticing how they create a sense of spaciousness within you.

This stillness is not empty.

It's filled with the energy of bliss.

As you rest in this space,

You begin to connect to a deeper part of yourself that is always at peace.

Notice the space between your breaths.

As you inhale,

Notice that pause at the top of the breath before you exhale.

As you exhale,

Notice the tiny pause at the bottom of the breath before the next inhale.

These moments of pause are gateways to the bliss body.

In those pauses,

There is no movement,

No effort.

Only stillness and presence.

Rest in this stillness.

Feel the gentle waves of bliss rippling through your being.

Now imagine yourself floating in a vast infinite space.

In this space,

There is no gravity,

No sense of time.

Only the sensation of being held in this endless expanse of peace.

You are completely free here.

Free from thought.

Free from emotion.

Free from the limitations of the body.

This space is filled with light,

Warmth,

And a deep sense of contentment.

Rest here in the awareness of your bliss body.

This state of joy and peace is always within you.

Always available.

The bliss body is a reminder that beneath all the layers of your being,

There is a core of joy,

A core of love that is unfudged by the fluctuations of life.

This core of joy and love,

It is always present.

Always accessible.

For you are whole,

Complete,

And at peace.

As you rest in the awareness of your bliss body,

Allow yourself to drift even further into relaxation.

The gentle waves of peace and joy continue to move through you,

Guiding you towards deep,

Restful sleep.

There is no need to hold on to anything now.

Simply let go and surrender to the gentle pull of sleep.

Feel your body becoming heavier,

Sinking deeper into the support beneath you.

The blankets around you are soft and warm,

Cradling you as you slip further into rest.

Your breath is gentle,

Your body completely relaxed.

As you inhale,

Feel the softness of the breath moving through you.

As you exhale,

Let go of any remaining tension.

Allowing your body to release fully into the comfort of your bed,

Each breath takes you deeper into relaxation,

Guiding you towards the deepest,

Most peaceful,

Restful sleep.

Imagine yourself floating once again in that vast,

Infinite space,

Held in the arms of the universe.

There is nothing to do now,

Nothing to think about.

Only this moment of complete peace.

You are safe.

You are loved.

And you are deeply,

Deeply at rest.

As you continue to breathe softly,

You feel yourself drifting,

Carried by the stillness of the night.

Each breath draws you closer to sleep,

To that place where dreams are born and peace is infinite.

You are floating now,

Cradled by the universe,

Gently drifting into sleep.

Good night,

Dear one.

May your sleep be filled with peace,

Your dreams filled with light,

And may you awaken refreshed,

Whole,

And deeply at peace.

Namaste.

Reviews

Amazing. Fell asleep easily for a wonderful nap🌺🙏✨