Deep Relaxation Yoga Nidra For Sleep

This Yoga Nidra practice is intended to help you enter a state of conscious relaxation, vital for quality rest- helpful for especially helpful for those with sensitive nervous systems. At the end of this practice, you'll feel grounded, peaceful, and ready for sleep.

Transcript

Welcome,

I'm Tanya,

And this Yoga Nidra for Sleep is intended to help you experience deep relaxation and also improve the quality of your sleep.

Yoga Nidra is also known as yogic sleep,

And this is a powerful technique that allows you to enter a state of conscious relaxation somewhere between wakefulness and sleep,

And this is where your body can deeply rest and rejuvenate.

Let's begin.

Ideally,

We'll practice this lying down,

But just find what works for you.

We want to find a place where we can be as comfortable as possible.

That's what's most important.

Close your eyes when you're ready.

Take a few slow,

Gentle breaths.

Make these breaths intentional,

Allowing each breath to fill your chest and belly.

Just following the natural rhythm of your breath,

Without expectations.

Now we'll take a moment to set a clear intention,

Or sankalpa,

For your practice.

This intention is a positive statement that will reflect your desire for good sleep.

It could be something like,

My body and mind are ready for sleep.

Or,

I'll let go of the day and welcome good sleep.

Choose a statement that resonates with you and feels true to you in this moment.

Repeat this intention silently to yourself a few times,

Allowing this intention to guide your practice.

It will serve as a focus point for your mind and heart.

As we move through the practice,

Keep this intention within your awareness.

And when your mind starts to wander,

And it will,

When you notice,

Just come back to it.

Now we'll begin to scan our body.

We'll bring attention to our toes,

Allowing them to soften.

And feel the spreading throughout each of your toes,

Your big toe,

Your second toe,

Third and fourth,

And your little toe.

Now from your toes to the soles of your feet,

Allowing them to soften.

Moving next to your heels,

Up through your ankles.

And allow this softening to flow up through each of your calf muscles.

Feeling each leg soften and release a little bit more into the surface beneath you.

Move your awareness now to each of your knees.

Letting your kneecaps soften.

Moving up to each of your thighs.

Moving into your hips.

Breathing space into them and just doing your best,

Allowing them to soften.

Feel the weight of your legs and your hips sinking into the surface beneath you.

And just let the entire lower half of your body become heavy.

Moving our attention now to our lower back.

Breathing deeply into that space of your body.

We know that this area of our body,

The lower back,

Supports us in so many things that we do.

And so we can hold a lot of tightness and discomfort there.

So just breathe into this space,

Allowing gravity to help you soften a little bit more.

Continuing to scan our body,

Moving up now through our belly and chest.

Feel each breath you take expanding into your lungs,

Your ribcage,

Your belly.

And just bringing some softening and at the same time some expansion into these areas.

Making space inside our body for deep,

Good rest.

Moving our awareness to our hands and our wrists.

All the way down to our fingers,

Allowing them to become soft and loose.

Relaxing each finger,

Thumb,

Index finger,

Middle,

Ring and pinky fingers.

Allow this sensation of softness now to travel up through your arms,

Into your elbows and each of your shoulders.

Softening your shoulders,

Another area of tension and discomfort often for us.

And just softening a little bit more with each breath.

Bring your awareness now to your neck,

Your throat.

Allowing your breath to flow fully and naturally.

Feel the muscles in your face start to soften,

Starting with your jaw,

Your tongue.

And maybe try a small smile to see if that makes any changes in how your breath feels now moving up through your body.

Holding that soft smile for a few moments here,

Continuing to breathe in and out through our nose.

Now moving up through your cheeks,

Your eyes and your forehead.

Softening the space between your eyebrows.

Notice if you're holding any tension in your temples.

And finally bringing our awareness to the top of our head.

And we'll allow our breath now to continue as it calms our mind and our thoughts.

Just imagining with each breath that we can sweep away something maybe that's bothering us in this moment.

Take a few moments now to scan your entire body,

From your toes all the way up to the top of your head.

And just breathing into all the spaces and places inside your body.

And now we just want to shift our focus to our breath alone.

Just noticing the natural rhythm without trying to control it.

Maybe you notice the rise and fall of your chest and belly with each inhale and exhale.

We just want to allow our breath to flow.

Going to let our breath be our guide.

As you continue to observe your breath,

Maybe you notice if it's shallow or deep.

Maybe it's a little bit fast or a little bit slow.

No one way is wrong or another correct.

We have no space for judgment in this practice today.

But as you're observing your breath,

See if you can allow it to gradually become a little bit slower and deeper.

And this is signaling to your body that now it's time to rest.

As you deepen your breath at your own pace,

You may start to notice that your body is becoming a little bit more settled.

Your mind might be coming a little bit quieter.

Just embracing whatever comes,

Knowing that here in this moment,

In this practice,

You are safe.

You are loved.

Continuing to focus on your breath and using it as an anchor to the present moment for you.

And if your mind begins to wander,

When you notice,

Just gently guide it back to your breath.

And now we'll bring our awareness to your heart center,

The place of deep connection and compassion within you as a sensitive person.

And we'll begin to visualize.

Visualize or even feel a warm,

Soothing light emanating from the center of your chest.

Breathing into the space.

And slowly feel it begin to gently spread throughout your body.

From your chest down each of your arms,

Through your belly,

Down to your toes,

Up through your neck,

Into your face,

And all the way out through the top of your head.

This light is a source of comfort and guidance that is with you throughout this entire practice.

Now see yourself in the coziest room you can imagine.

This room is designed specifically for you so that you can experience your most restful sleep.

This place is a sanctuary made just for your needs so that you can have the deep and rejuvenating rest that you deserve.

Move around this room now in your mind.

Maybe you're starting to see more details.

Maybe there's a bed with soft sheets.

Maybe the glow of a bedside lamp.

Maybe you notice a smell that's calming you.

Maybe there's big fluffy pillows and warm blankets.

Maybe there's blankets wrapping around you.

Whatever is in your space,

Just explore it and notice how it makes you feel.

Be open to whatever comes.

But letting it in with a feeling of safety and comfort and letting this wash over you.

This room,

This place,

This space is your ideal safe haven for peaceful sleep.

Visualize yourself lying down now,

Just feeling completely at ease and ready to drift off into a deep,

Restful sleep.

There's no need to force anything or judge what comes up for you.

Do your best to be present with whatever arises,

Understanding that these are only thoughts,

That we're just making space for your imagination to guide you on a journey of peaceful sleep.

This is your time to explore and connect with your inner world in a way that feels natural and comfortable for you.

As you continue to occupy your sleep sanctuary,

Bring your attention back to your sankalpa or intention that you set at the beginning of this practice.

Repeat your intention to yourself about three times.

And as you say it to yourself,

Say it with awareness and conviction as if it's already come true for you.

Feel the power of your intention to get good sleep resonate within you,

And it radiates out into the universe.

Trust in the process,

Knowing that your intention that you set is already in motion.

Now shift your awareness to inside your body.

Feel the expansiveness and space within you.

This is your connection to the universe,

A space within that you can visit anytime to feel calm and comforted.

Allow this feeling to spread throughout your body like a warm,

Soothing wave,

Letting it nourish your entire being.

There is nothing for you to do in this moment.

Release your thoughts.

Release the mind.

Let it go.

Drop into the stillness.

Drop into the stillness.

Wishing you a good night's rest and a peaceful sleep.

Reviews

So glad I found these meditations! Incredibly helpful.