Deep Sleep Yoga Nidra

This is a 20 minute Yoga Nidra practice to help you relax and experience a deep sense of peace and relaxation. Let go of the busyness of the mind.

Transcript

Welcome to your yoga nidra practice.

Please get ready for yoga nidra.

Lie down on your back,

Either on the floor or in your bed.

You can place a pillow under your head for extra comfort.

Make any adjustments so that you feel comfortable and able to remain still for the whole of the practice.

Close your eyes and keep them closed until I guide you to open them.

Take a deep breath and as you breathe out,

Feel the cares and worries of the day flow out of you.

In the practice which follows,

You are going to develop the feeling of relaxation in the body.

It is not necessary to make movements or deliberately relax your muscles.

Simply develop the feeling of relaxation.

It is like the feeling you have just before sleep.

When relaxation becomes deep,

Sleep does come,

But you should try to keep yourself completely awake.

This is very important.

Start to become aware of your breathing.

Allow yourself the space to experience the inhalation and the expansion through the body.

Enjoy the rhythm and simplicity of observing the breath.

See if with each inhale you can deepen the breath,

Drawing it all the way down to the pelvis,

Through the rib cage and the sides of the body.

As you breathe out,

Allow all your muscles to relax.

Allow all your muscles to relax.

Let calmness and relaxation spread within you with every breath you take.

Know that in this moment there is nowhere to go or nowhere to be,

But exactly where you are.

With your next inhalation,

Take your awareness to your heart.

Start to visualize a bubble around your whole body.

Notice if this bubble has a colour.

Allow the bubble to engulf your whole body.

This bubble is your protection.

Inside this bubble you feel safe,

Nurtured and protected.

The bubble is complete and whole,

Just as you are.

Inside this bubble the mind can rest easy,

Knowing that you have everything you need in the moment,

That you belong and are exactly where you are meant to be.

Being here today in Yoga Nidra means you are already ready for this.

Stay alert,

But know that if you fall asleep,

The unconscious mind will take what it needs.

Now say to yourself,

I am in Yoga Nidra.

I am in Yoga Nidra.

I am in Yoga Nidra.

Now is the time to make your resolve,

Your sankalpa.

The wording is precise and clear,

And focused on creating a meaningful life experience.

Its purpose is not to fulfil desires,

But to create direction for your whole life.

For example,

I will treat myself with love and respect.

Choose a sankalpa according to your needs.

Repeat your sankalpa to yourself three times.

Allow those words to drop into the centre of your heart.

We will now rotate your consciousness around the body.

I will say a body part,

Bring your awareness to your body.

Repeat its name in your head and then move on.

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Waist.

Hip.

Right thigh.

Knee.

Calf.

Ankle.

Heel.

Soul of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Lower arm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Waist.

Hip.

Left thigh.

Knee.

Calf.

Ankle.

Heel.

Soul of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now to your back.

Right shoulder.

Left shoulder.

Left shoulder.

Right shoulder blade.

Left shoulder blade.

Right buttock.

Left buttock.

Spine.

The whole of the back together.

Now to your front.

Top of your head.

Forehead.

Right eyebrow.

Left eyebrow.

Eyebrow center.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Right cheek.

Left cheek.

Nose.

Tip of the nose.

Right nostril.

Left nostril.

Upper lip.

Lower lip.

Chin.

Jaw.

Throat.

Right collarbone.

Left collarbone.

Right chest.

Left chest.

Middle of chest.

Navel.

Navel.

Abdomen.

Lower abdomen.

Right leg.

Left leg.

Upper abdomen.

Right leg.

Upper abdomen.

Right leg.

Upper abdomen.

Whole of left leg.

Both legs together.

Whole of right arm.

Whole of left arm.

Both arms together.

Whole of back.

Whole of front.

Whole of head.

Whole of body together.

Legs.

Arms.

Back of the body.

Front of the body.

Head together.

The whole of the body together.

The whole of the body together.

Become aware of the whole of your body and the space occupied by your body.

Body and space.

Space and body.

Become aware of the whole of your body and the meeting points where your body meets the surface beneath you.

Feel those meeting points at the back of your head.

Shoulders.

Elbows.

Buttocks.

Heels.

Heels.

Go on feeling these points clearly and distinctly staying alert.

Bring your attention to your eyelids and feel the meeting point of upper and lower eyelids.

Intensify your awareness of this meeting point.

Bring attention to your lips and the meeting point of your upper and lower lips.

Intensify your awareness of this meeting point.

From your lips,

Draw your attention to your breath.

The natural in and out of your breath.

Feel your breath move from your navel to your throat on your inhale and throat to navel on your exhale.

Check you're awake and say to yourself,

I am in Yoga Nidra.

The space of Chittakasha.

Imagine a screen before you and you can see infinite space.

A space that extends far into darkness.

What you are seeing is the manifestation of your mind.

Visualize a little ball of golden light in the center of your chest.

With every inhale and exhale,

That little ball of golden light begins to expand.

Filling up the whole of your body.

This ball of light envelops your whole body from your head to your toes.

With every inhale and exhale,

The light expands further than your body.

Eventually all you can see is light.

Allow your body to bask in brightness.

Become comfortable with this energy.

The light gradually becoming brighter and brighter.

This is your natural state.

This is your place of peace and power.

This is your truth.

Bring your awareness back to Chittakasha.

The dark space behind your closed eyelids.

Watch the darkness and what you see in front of you.

Watch it with detachment from a distance.

If you notice any images or colors,

Simply notice and move to the next thing.

If thoughts occur,

Let them come and let them go.

Now remember your resolve.

Your San Kalpa.

Your resolve.

Your San Kalpa.

Repeat the same words you made at the beginning of your practice.

Repeat them three times with feeling and passion.

Become aware of your breathing.

Become aware of your physical existence.

Your body.

Your arms.

Legs.

And the whole of your body against the surface beneath you.

Develop an awareness of the room you are in.

The ceiling.

Walls.

Windows.

Any sounds that you can hear.

Lie quietly for a few moments with your eyes still closed.

Taking the time to take some gentle stretches.

And saying to yourself,

My yoga nidra practice is complete.

Reviews

My first yoga nidra practice, and I feel incredibly relaxed. I’m not good at meditation but my body felt so relaxed and I didn’t want the practice to end.

Great meditation, fell asleep quickly

It was perfect,allowed me to stop worrying and sleep

I love this meditation. I use it regularly when I am having trouble sleeping and it always relaxes me.

Thank you for your skillfully practice through this magical practice

This meditation helped me to focus on my breath and let go of a busy brain to find a wonderful rest. Staying awake may be advisable, but deep rest was my goal today. Thanks for helping me find what my body needed.

Very relaxing and peaceful. Thank you so very much

Fantastic🤗🌟👌🏾
Out like a light😴 - Thank you 🤗💚

Good stuff
🙏🏻❤🏳💤💤💤

Very nice- thank you

Lovely🥰 Not to fast, not to slow, just perfect💕

Thorough and peaceful

Deep Relaxation... beautiful.. 🌹 thankyou

One of my favorites. Thank you!

Soothing voice. Thanks 🙏

Beautiful practice. Very calming and relaxing and I fell asleep quickly and slept great. Thank you for this.

Absolutely loved this .. I totally was able to sense and feel

love the addition of the bubble of protection. i imagine it as the bubble of protection and healing. thank you.

Very relaxing and straightforward, like the pacing. Not intended as a meditation for sleep as much as deep relaxation.