30 Minutes To Super Deep Sleep: A Yoga Nidra For Full Reset

In this super deep sleep meditation, we'll do some deep breathing, a seamless smooth body scan, release into the space around us and float effortlessly, then open up the energy centers with some intentional breathing to fully balance and deeply calm the nervous system. Finally, we'll paint a vivid mental portrait of a nature-based dreamscape that we can slip into with ease, experiencing a deep sleep that will leave us feeling rested and rejuvenated in the morning.

Transcript

Hey,

I'm Cyrus.

Welcome to this super deep sleep meditation.

Whether you're dealing with a racing mind,

Insomnia,

Or simply want to fall asleep easier and sleep more deeply,

Let's get into it.

Take a moment to set up your room for sleep,

Eliminate any potential distractions,

And when you feel ready,

Lie on your back with your arms by your side in a comfortable,

Relaxed position.

Take your time,

Get as cozy as possible.

Any micro adjustments you can make to your position to get even more comfortable,

Give yourself that gift,

And settle into that buoyant,

Relaxed position.

Once you've committed to that,

Try to maintain your stillness as consistently as you can,

As that'll open up the energy progressively more and more,

Allowing you to fall asleep more easily,

And sleep more deeply.

Start off by taking a slow,

Deep breath in for the count of three through the nose,

Filling up the body,

And letting it go out through the mouth on the exhale.

Let's take another breath in for a four count,

And let go for a seven count slowly out through the mouth.

And now let's do two breath holds,

Going in through the nose for a four count,

Holding the breath at the top for a seven count,

Feeling your body as you hold right now,

And letting it go slowly out through the mouth for an eight count.

One more like that,

Really staying engaged with the breath as you breathe in for a four count,

Filling up the whole body,

Holding for seven,

Feeling your body and sensing the room around you at the same time,

Body and room,

And letting go slowly,

Delicately for eight,

Like you're releasing air from a balloon out through the mouth.

Now allow yourself to effortlessly sink deeper into the support underneath you,

Releasing your muscles as though you trust the surface underneath you to carry you and support you effortlessly.

Now take a moment to set a one sentence intention for your session in the present tense.

It could be,

I'm sleeping deeply and waking up fully rested,

Or it could be,

I'm letting go of everything I'm hanging on to.

Whatever intention calls to you,

Decide upon it now and repeat it three times out loud or in your mind now.

And now let's bring our attention around the body,

Moving the attention like a spotlight,

Allowing each area to become more relaxed as you bring your attention to that spot.

If thoughts arise,

Just notice them,

Let them float into the background,

And keep your spotlight of attention front and center on your body as we move that spotlight.

Staying in that rhythm as we begin at the forehead,

Bringing your attention gently to your forehead,

Feeling the energy in that area,

Guiding the spotlight down towards your nostrils,

Feeling the cool tickle of air as it goes in through the nostrils,

And the soothing warmth as the breath escapes the nostrils.

Bringing the attention to the lips,

Noticing the sensation in the lips,

The tip of your tongue,

The root of your tongue,

The center of your neck,

The contours of your collarbone,

The subtle beating of your heart,

The upper abdomen and shoulder plexus,

The center of your belly and belly button area,

Noticing the vibration and tingle of life energy at each spot,

Bringing the attention to the lower belly,

The pelvic floor,

Your hips,

Your thighs,

Noticing your knees,

Shimmying down to your shins,

The tops of your feet,

The tips of your toes,

The balls of your feet,

The arches of your feet,

Your heels,

Ankles,

Your calf muscles,

Your hamstrings feeling the back of your thighs,

Your glutes,

The lower back,

Middle back,

Upper back,

The back of your neck,

The back of your head,

Staying engaged with the rhythm,

Feeling your spotlight moving effortlessly to your ears,

Your temples,

Your cheekbones,

Your jaw,

The sides of your neck,

Shoulders,

Upper arms,

Elbows,

Lower arms,

Wrists,

Palms of your hands,

Backs of your hands,

Thumbs,

Index fingers,

Middle fingers,

Ring fingers,

Pinky fingers,

Feeling both your arms and hands crackling with energy up and down at the same time,

And allowing your arms and hands to release and become more effortless and relaxed,

Feeling your entire back and allowing the back to unclench any tension,

Feeling the chest and stomach softening with the breath as the breath pours effortlessly down the front of the body at its own pace,

Feeling the pelvic floor releasing and the relaxation spilling into the legs and feet as they simply float without effort,

Feeling the neck and shoulders opening and expanding the musculature,

The jaw releasing tension,

The face releasing effort,

And all the little muscles around the eyes softening completely,

Feel the whole right side of your body now,

Just the right side,

Not thinking but feeling the right side of your body,

Shift seamlessly to the left side of your body,

Just the left,

Feel the whole front of your body,

Just the part of you that faces the sky,

And now gently shift and feel the attention drop to the backside of your body,

Everything that touches the support,

As you feel those points of connection melting and sinking deeper into the support,

Now feel the entire field of energy of the body head to toe as one subtle buzz of vibrating energy and sensation at the same time,

Feeling the breath flow down and through this unified field of energy,

The breath helping you to release and relax anything that was stuck in your mind or body,

Starting to breathe as though you're breathing from every pore and cell of your body,

Letting the breath come to you at its own pace,

Feeling how it naturally begins to slow,

As you shift into that effortless state of becoming more restful,

Each breath and each exhalation helping you let go of everything that's not here and now in this space of total safe relaxation and deep sleep,

Begin to feel your body floating and becoming lighter with each breath,

As though you're totally relaxed and as effortlessly light as the air around you,

Begin to feel and sense all space around you seamlessly connected with your body,

Floating and cradled in this cocoon of space,

Completely letting go of thinking and analyzing mode and effortlessly shifting deeper into feeling and sensing mode,

Feeling and sensing body and space as one,

Now take a gentle deep breath and imagine and feel the breath rolling down all the way to your toes,

And on the exhale let the breath roll back up from your toes out through your nose,

And again breathe down into your knees and back up from your knees out through your nose,

Gently slowly let the breath go down to your stomach and back up,

And now breathing down into your chest and heart feeling it open and soften and releasing tension on the way out,

Breathe down into your throat and neck area and gently release,

Breathe up into your forehead opening up your dreamscape for a magical adventure and releasing,

And guide the breath to the top of your head and back out through your nose,

Breathe back up into your forehead and release,

Again with more presence and calmness breathing down into the throat and neck,

Letting go of the breath melting further,

Effortlessly breathing down into the chest feeling the heart totally open and loving,

And releasing anything that needs to be let go of,

Allowing the breath to cascade down into the stomach and letting go of tension on the way out,

Breathing down gently into the knees and feeling the wave wash back up to the top on the exhale,

And finally back down into your toes,

Feeling the breath cleanse everything head to toe on the way back out,

Allowing the breath to return to normal as it comes to perhaps slower than before,

Allowing the body to be deeply calm and at ease,

And the mind to release as you feel your attention disperse back out into the space around you,

Body and space as one field of light,

Blissful,

Serene energy connected to that with your awareness.

And now envision yourself in your favorite place in nature,

Or simply imagine and dream up your favorite place in nature.

Feel yourself entering and emerging into that space,

And feel and sense the calmness and serenity that that space of nature brings you,

As you allow yourself to be fully immersed in all the sounds that you hear,

All the sights that you see,

All the scents that you smell,

The way the air feels on your skin,

And seeing yourself finding the perfect spot in this space to cozy up and allow yourself to bask in the beauty and total freedom from concern that the natural world brings to your hearts and spirits.

Thank you for tuning in!

Allowing yourself to release anything that's still stuck within the mind.

Allowing yourself to release any remaining whispers of tension as you allow yourself to feel a deep sense of relaxed,

Effortless openness encompassing you and everything around you.

And with the mind perhaps deeply calm and the body deeply unwound,

Giving yourself the gift now of falling into a deep,

Restful sleep from which you can awake,

Feeling totally and effortlessly rejuvenated.

But for now,

Just savoring the textures and feelings of deep relaxation before you allow yourself to slip off into a deep sleep surrounded by natural feelings of total peace and love.

And with the mind perhaps deeply calm and the body deeply unwound,

Giving yourself the gift now of falling into a deep,

Restful sleep from which you can awake,

Feeling totally and effortlessly rejuvenated.

Reviews

Thank you for this recording. I awoke in the night, and after listening to this yoga nidra, I turned over and fell peacefully back to sleep.

Thank you, Cyrus.🙏🏻🙏🏻🙏🏻I did not fall asleep, though I totally enjoyed the journey into deep rest.🙏🏻🌟✨🌟💫🌟🙏🏻

I appreciate The Mental Level!
👍👍😀😀😀👏👏🙏🙏🙏

Thank you

A definite 5 stars!!!

💕

Helps me going back to sleep when I wake up in the middle of the night.
It keeps my brain from thinking. Voice is very soothing. Thank you!

Excellent meditation the music and guidance were spot on. I fell asleep 😴 right at the end.

Grateful for this longer track. Thanks Cyrus! 🙏💤🐑