Yoga Nidra For Sleep: Powerful Guided Meditation For Sleep

This session includes fantasy-like visualizaitons, body scan meditation and breath awareness for total relaxation. Enjoy a powerful method for inducing sleep. Fall asleep fast and enjoy blissful deep sleep all night long.

Transcript

Music Give yourself this time to become completely comfortable,

Calm and relaxed.

Music Lie down and make any final adjustments before beginning this session.

Music As you become increasingly more comfortable,

You can rest assured that you will now fall asleep and get the rest you need.

Because as you continue to relax more and more,

There comes a time when you can just stop everything.

Release all thoughts and completely let go.

Music If there is a certain thought or concern that continues servicing to mind,

Imagine it transform into a symbol in the palms of your hands.

Allow it to take the first shape or object that comes to mind.

Now imagine the symbol is safely placed inside a golden bubble and begins drifting off your hands and into the sky.

As you feel the relief from letting it go,

You can tell the thought to come back to you at a better time and release it to the universe.

Continue to release all tension throughout the body.

See how quickly and totally you can completely relax.

Release all tension in the large muscles of the legs,

The thighs,

And hamstrings.

Release all tension in the hands,

Arms,

Shoulders,

And the chest.

Release all tension in the abdomen,

The muscles of respiration.

Witness the spontaneous ebb and flow of the breath,

Rising and falling like waves crashing on a remote tropical beach.

Release all tension in the face,

The muscles of the forehead and surrounding the eyes,

The muscles inside of the mouth,

And the tongue.

As you maintain relaxation in the muscles of the face,

The mind also becomes relaxed,

Calm,

And serene.

And the more quiet the mind becomes,

The more you can feel safe to completely let go and relax even more.

Now externalize your awareness to the sense of sound and the various noises in your environment.

Disregard any thought or concern for the source or the implications of these sounds.

Perceive only the raw textures of these sounds as if they were totally foreign and new.

Experience all sounds as being nothing but pure energy.

They are neither good nor bad,

Neither pleasant nor unpleasant.

The sounds inside your room,

Sounds outside.

Become aware of your physical body.

Feel the points of contact between your body and the bed.

Feel each point of contact individually.

Your head and the pillow,

Your shoulders and the bed,

Arms and the bed,

Back and the bed,

Buttocks and the bed,

Thighs and the bed,

Calves and the bed,

Heels and the bed,

Your whole body and the line of gravity between you and your bed.

Bring your awareness to the right hand thumb,

Second finger,

Third,

Fourth and fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Right elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right big toe,

Second,

Third,

Fourth and fifth toe,

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,

Wrist,

Lower arm,

Left elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Left thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Left big toe,

Second,

Third,

Fourth and fifth toe,

The whole left side of the body,

The right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole back together,

The top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Center of the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Muscles inside of the mouth and the tongue,

The chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

The middle of the chest,

The navel,

Abdomen,

Lower abdomen,

The whole right leg,

Whole left leg,

Both legs together,

The whole right arm,

Whole left arm,

Both arms together,

The whole back side of the body,

The whole abdomen and the chest,

The whole front and back sides together,

The whole neck,

The whole head,

The legs,

Arms,

Back,

Front,

Neck and head,

The whole body,

The whole body together,

The points of contact between your body and the bed,

The weight of your body sinking down into the bed,

Sinking deeper and even deeper down.

Bring your awareness to the right hand thumb,

Second finger,

Third,

Fourth and fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

Lower arm,

Right elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right big toe,

Second,

Third,

Fourth and fifth toe,

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,

Wrist,

Lower arm,

Left elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Left thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third,

Fourth and fifth toe,

The whole left side of the body,

Right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole back together,

The top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Center of the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Muscles inside of the mouth and the tongue,

The chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest muscle,

Left chest muscle,

The middle of the chest,

The navel,

Abdomen,

Lower abdomen,

The whole right leg,

Whole left leg,

Both legs together,

The whole right arm,

Whole left arm,

Both arms together,

The whole back side of the body,

The whole abdomen and the chest,

The front and back sides together,

The neck and the head,

The legs,

Arms,

Back,

Front,

Neck and head together,

The whole body together,

Your body and the bed,

The gravitational pull of the earth allowing you to completely let go.

Bring your awareness to the right hand thumb,

Second finger,

Third,

Fourth and fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Right elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right big toe,

Second toe,

Third,

Fourth and fifth toe,

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,

Wrist,

Lower arm,

Left elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Left thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third,

Fourth and fifth toe,

The whole left side of the body,

The right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole back together,

The top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Center of the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Muscles inside of the mouth and the tongue,

The chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest muscle,

Left chest muscle,

The middle of the chest,

The navel,

Abdomen and lower abdomen,

The whole right leg,

Whole left leg,

Both legs together,

The whole right arm,

Whole left arm,

Both arms together,

The whole back side of the body,

The whole front side of the body,

The front and back sides together,

The whole neck,

The whole head,

The legs,

Arms,

Back,

Front,

Neck and head together,

The whole body,

The whole body together,

The whole body,

The whole head together,

The whole back side of the body,

The whole neck,

The whole back side of the body,

The muscles of respiration,

Follow the natural ebb and flow of the breath like waves on the sea,

You are now sinking down into the ocean,

As you merge with the depths of the sea you can experience the long,

Slow,

Deep rolling waves of the ocean rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Rolling on and on endlessly,

Slow,

Deep rolling ocean waves sinking deeper and deeper,

Reviews

I drift off before the end, very nice meditation 🧘🙏

Loved this meditation. Thank you 🙏

Incredible! Thank you so very much for your beautiful practice. Your voice and words are so calming and peaceful. And then with the long body rotation, you put me into a deep sleep. Much appreciation and gratitude.