The Cosmic Recharge (Yoga Nidra For Sleep)
Recharge your vital stores of pranic energy by connecting to the Universal Source in this soothing and rejuvenating guided meditation. First put your body to sleep with a body scan technique, then extend a link from your navel to the universe for healing and restorative sleep.
Transcript
Yoga Nidra for sleep.
The Cosmic Recharge.
Prepare yourself for bed.
Get comfortable and relax.
Take this moment to adjust your body and bedding.
Just trusting your body to know exactly how to relax.
Release all muscular tension.
Let go of all thoughts and concerns.
And feel the pleasurable sensation of relaxation spreading all throughout your body.
Now take three full deep breaths.
One.
Two.
Three.
This is the time to allow your body to become still.
Releasing all tension and allowing the mind to release its grip over the body.
Just let yourself be.
Drop all concerns.
There is no pressure here.
No expectations.
No attachments.
Just this time to be yourself.
Give yourself this time to feel the pleasure of your body.
Your natural state of being.
Totally relaxed.
Calm.
Quiet.
And still.
Allow all the muscles involved in breathing to relax.
Breathe in a fluid and graceful manner.
Stilling the vibrations of the breath.
Inhale smoothly.
And exhale smoothly.
Gently place the tip of your tongue against the ridge of soft tissue just behind your upper teeth on the roof of your mouth.
Do not strain the tongue.
Gently allow the tip of the tongue to rest against the roof of the mouth in this position.
Now exhale fully through your mouth.
Close your mouth and inhale through your nostrils to the count of four.
Hold the breath in to the count of seven.
And exhale through the mouth to the count of eight.
Again,
Inhale through the nostrils four.
Hold seven.
And exhale through the mouth eight.
Doing a few more rounds at your own pace.
In through the nostrils four.
Hold seven.
And exhale through the mouth eight.
Now breathe normally as you bring your awareness to the core of your chest directly back from the sternum.
Allow your awareness to become expansive.
Releasing the chatter of the mind.
And becoming stationed in the bliss in your heart.
Surrender now to the infinite bliss within your heart.
Relaxing and relaxing.
Enveloping the self-born bliss within your heart.
Now beginning to expand.
Enveloping your entire body.
Enveloping your entire room.
Community and the whole planet.
Breathe in receiving the vital life force energy of the universe.
Breathe out surrendering and releasing.
Breathe in pure love and joy.
Breathe out serenity and peace.
You go on breathing like this even when in the deepest sleep.
It is your spirit that is breathing at one with the great spirit.
Now merging with the spirit of the universe.
The collective consciousness of all life which pervades the universe.
Becoming with the source of all life like a river flowing into the sea.
You are now at one with all life.
All beings.
All existence.
As you continue to release,
Surrender and merge with the source of all.
You receive an abundance of cosmic energy.
Recharging and reenergizing your entire being.
Each and every cell.
From head to toe.
Your mind and psyche.
When you awake you will be fully revitalized.
Ready for life.
And enthusiastic to begin another miraculous day.
Now allow your mind to become still and calm by releasing all tension in your tongue.
All the muscles in the mouth.
Your cheeks.
And lips.
As you allow the tongue to remain still and loose your mind becomes calmer and calmer.
Allowing you to sink down into the deepest state of absolute physical and mental relaxation.
That's it.
Allow all the muscles of the face to become supple and relaxed.
The muscles surrounding your eyes and forehead.
Right eyebrow.
Left eyebrow.
Right eyelid.
Left eyelid.
Right eyeball.
Left eyeball.
Right side of the face.
Left side of the face.
The muscles inside of the mouth.
And tongue.
Upper lip.
Lower lip.
Right cheek.
Left cheek.
Right jaw.
Left jaw.
The chin.
The whole face together.
Now see how quickly you can relax your entire body.
Just let go.
Releasing an even more subtle level of muscular tension.
And experiencing a soothing wave of relaxation flowing throughout every fiber of your being.
Feel the weight of your body sinking down into the surface beneath you.
Your body is becoming heavier.
And heavier.
Sinking down.
Deeper.
And even deeper down.
To the deepest state of total relaxation.
It feels so good to release and relax so fully.
You can now experience an even deeper state of relaxation.
As you rotate your awareness around each and every body part.
As the mind moves from body part to body part.
It turns into pure energy.
Bringing a soothing wave of relaxation.
Each time a body part is named.
You are becoming more relaxed.
Drowsier and sleepier.
Beginning with the right hand thumb.
Second finger.
Third.
Fourth.
And fifth finger.
Palm of the hand.
Back of the hand.
The right wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Back of the thigh.
Right kneecap.
Back of the knee.
Right shin.
Calf muscle.
Heel.
Ankle.
Soul of the right foot.
Top of the foot.
Right big toe.
Second toe.
Third.
Fourth.
And fifth toe.
Top of the foot.
Soul.
Ankle.
Heel.
Calf muscle.
Right shin.
Back of the knee.
Top of the knee.
Back of the thigh.
Top of the thigh.
Right hip.
Right waist.
Arm.
Arm pit.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Right wrist.
Back of the hand.
Palm of the hand.
Right thumb.
Second finger.
Third.
Fourth.
And fifth finger.
The whole right side of the body.
The left hand thumb.
Second finger.
Third.
Fourth.
And fifth finger.
Palm of the hand.
Back of the hand.
The left wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Arm pit.
Waist.
Hip.
Thigh.
Back of the thigh.
Left kneecap.
Back of the knee.
Left shin.
Calf muscle.
Heel.
Ankle.
Soul of the left foot.
Top of the foot.
Left big toe.
Second toe.
Third.
Fourth.
And fifth toe.
Top of the foot.
Soul.
Ankle.
Heel.
Calf muscle.
Left shin.
Back of the knee.
Top of the knee.
Back of the thigh.
Top of the thigh.
Hip.
Left waist.
Arm pit.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Left wrist.
Back of the hand.
Palm of the hand.
Left thumb.
Second finger.
Third.
Fourth.
And fifth finger.
The whole left side of the body.
The top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The center of the eyebrows.
Right eyelid.
Left eyelid.
Right eyeball.
Left eyeball.
Right ear.
Left ear.
The nose.
The tip of the nose.
Upper lip.
Lower lip.
The muscles inside of the mouth.
And the tongue.
Right cheek.
Left cheek.
Right jaw.
Left jaw.
The chin.
Throat.
Right collarbone.
Left collarbone.
Right chest muscle.
Left chest muscle.
The center of the chest.
The navel.
The abdomen.
The groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right ankle.
Left ankle.
Right foot.
Left foot.
Right ankle.
Left ankle.
Right knee.
Left knee.
Right thigh.
Left thigh.
The groin.
Abdomen.
Navel.
Right chest muscle.
Left chest muscle.
The center of the chest.
Right collarbone.
Left collarbone.
The throat.
Chin.
Right jaw.
Left jaw.
Right cheek.
Left cheek.
The muscles inside of the mouth.
And the tongue.
Upper lip.
Lower lip.
The nose.
And the tip of the nose.
Right ear.
Left ear.
Right eyeball.
Left eyeball.
Right eyelid.
Left eyelid.
Right eyebrow.
Left eyebrow.
The center of the eyebrows.
Forehead.
And top of the head.
Back of the head.
Back of the neck.
Right shoulder blade.
Left shoulder blade.
The whole spinal column.
Right buttock.
Left buttock.
Back of the right thigh.
Back of the left thigh.
Back of the right knee.
Back of the left knee.
Right calf muscle.
Left calf muscle.
Right heel.
Left heel.
Soul of the right foot.
Soul of the left foot.
Right heel.
Left heel.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of the left knee.
Back of the right thigh.
Back of the left thigh.
Right buttock.
Left buttock.
The whole spinal column.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
The whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
The abdomen.
The navel.
Chest.
The whole back.
The whole torso together.
The neck.
Face.
Right side of the head.
Left side of the head.
Back of the head.
Top of the head.
The whole head together.
The whole body.
The whole body together.
As you feel a pleasant wave of relaxation now spread through your entire body.
From head to toe.
You can now release and experience an even deeper level of relaxation.
Bring your awareness to the points of contact between your body and the bed.
Rotate your awareness around these subtle points of contact between your body and the bed.
Your body is sinking down into the surface beneath you.
Sinking down deeper and even deeper.
And deeper.
The force of gravity is pulling the weight of your body down.
Down.
And even further down.
It feels as though you are as heavy as a stone.
Sinking deeper and deeper down.
Into the infinite peace of unconsciousness.
Allow your awareness to rest at the navel.
The navel rises and falls with the inhalation and exhalation.
Watch the movements of the navel rising and falling with the natural and spontaneous rhythms of the breath.
Imagine a cord extends from your navel out of the Earth's atmosphere and into deep space.
The cord expands outwards with the opening becoming wider and wider.
Now funneling cosmic life force energy back down into your body.
You are now receiving a steady stream of white life force energy from the universe directly to your navel.
Your breath rising and falling at the abdomen is distributing this cosmic energy all throughout your body.
Stay with the flow of the breath at the navel receiving the cosmic energy of the universe and begin counting the breaths backwards from 72 in the following manner.
Navel rises 72.
Navel falls 72.
Navel rises 71.
Navel falls 71.
Navel rises 70.
Navel falls 70.
Be sure to count each and every breath and each and every motion.
Continue counting backwards the breath and the movements at the navel.
If you should lose count or come to zero again return to 72 and continue.
Navel rises 72.
Navel rises 73.
Navel rises 74.
Navel rises 75.
Navel rises 76.
Navel rises 77.
Navel rises 78.
Navel rises 79.
Navel rises 80.
Navel rises 81.
Navel rises 82.
Navel rises 83.
Navel rises 84.
Navel rises 85.
Navel rises 86.
Navel rises 87.
Navel rises 88.
Navel rises 89.
Navel rises 90.
Navel rises 91.
Navel rises 92.
Navel rises 93.
Navel rises 94.
Navel rises 95.
Navel rises 96.
Navel rises 97.
Navel rises 98.
Navel rises 99.
Navel rises 90.
Navel rises 91.
Navel rises 92.
Navel rises 93.
Navel rises 94.
Navel rises 95.
Navel rises 96.
Navel rises 97.
Navel rises 98.
Navel rises 99.
Navel rises 90.
Navel rises 91.
Navel rises 92.
Navel rises 93.
Navel rises 94.
Navel rises 94.
Navel rises 95.
Navel rises 96.
Navel rises 97.
Navel rises 98.
Navel rises 98.
Navel rises 99.
Navel rises 99.
Navel rises 100.
Navel rises 100.
Navel rises 100.
Navel rises 105.
Navel rises 109.
Navel rises 109.
Navel rises 106.
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4.7 (240)
Recent Reviews
Gillane
September 28, 2025
Brilliant
Liz
April 20, 2023
Thank you for allowing me a deep rest and relaxation experience. Liz
Rebecca
September 22, 2022
Wonderful! Thank you so much. 🙏
Denise
August 15, 2022
Another spectacular nidra meditation and thank you from the bottom of my heart 💜. You are Simply The Best. I fell into a deep sleep. The next time, I hope to stay awake longer to absorb even more.