Yoga Nidra For Sleep

Settle in, adjust your body and your environment to be as comfortable as possible, and listen to this soothing yoga nidra practice focused on body sensing rotations to soothe your mind and relax your body into a deep sleep.

Transcript

Hi,

Welcome.

This is a yoga nidra practice for sleep.

So I invite you to get as comfortable as possible wherever it is that you want to rest.

Maybe that's even in your own bed.

You might use pillows,

Blankets,

Or other supports to support your body to get as comfortable as possible.

You might want an extra blanket or something warm to pull up to offer added comfort during the practice or after.

Letting your body get as comfortable as possible and if you could be even 5% more comfortable,

3% more comfortable,

Go ahead and make those adjustments to find that added bit of ease and comfort for your body preparing to enter into a state of deep breath.

Throughout the practice you might listen to my voice.

You might listen to the words that I'm saying or you might just let the words wash over you.

Following the sound of my voice like a thread through the practice or going with your own experience.

Whatever that is that feels important to you.

Maybe that's falling asleep and that's perfect if that's what your body needs.

I invite you to hear this sound of a singing bowl as an invitation to enter into the practice and you'll hear the gentle sound of this bowl again at the end of the practice.

You might choose to come back to your alert state of being or you might choose at the end of the practice to remain resting.

Letting everything come to rest which isn't a doing.

It's not something you need to do or can do.

It's something that happens by just welcoming your body here just as it is.

All of the places feeling ease.

Perhaps all the places experiencing tension.

Welcoming your body to this comfortable position this comfortable shape.

Feeling the welcome of the ground all of those places of contact where your body weight is supported.

The feeling of your body sinking and settling down.

The feeling of these supports rising up to meet and hold the weight of your body.

You might notice the gentle hug of the air around your body.

Feeling out into the space around your body it might feel most viscous or thick or perhaps a clear transparency.

This gentle holding of the space around your body.

Letting your body sink into that support in all directions.

And your senses open hearing sound in all directions.

Sensation where your skin is uncovered the gentle caress of air on your skin.

And where your skin is covered the gentle pressure and texture of clothing and props.

Any quality of light or shadow color playing behind the eyelids.

Behind the eyes.

Any smells or taste.

Noticing if the senses are reaching out to find information.

This vigilance of the senses.

And might you allow everything to come to you allowing all of this information of the senses to come to you.

Nothing to find.

Sound,

Sensation coming to you.

And feeling in and down.

There might still be thoughts you might imagine.

These thoughts are like butterflies.

Right?

Just flying up and away or just softly lightly in the distance letting them be here and letting attention sink in and down to a center.

Maybe that's behind your breast bone in the space of the heart.

Maybe it's deeper into the belly or somewhere else.

Feeling into your center.

Perhaps feeling the movement of breath here.

As breath flows in the body expanding.

As breath flows out the body releasing perhaps.

Releasing a little more weight into the surfaces supporting the body.

Breath flowing in,

Body expanding.

Breath flowing out,

Body releasing.

Each exhalation arriving a little more fully to this shape of ease and comfort.

Affirming to yourself,

I am at rest and at ease.

I am at rest and at ease.

I am at rest and at ease.

And perhaps this rest supports a deeper longing for life,

A way you want to show up for yourself or for others.

And affirming,

I am at rest and at ease and any other heartfelt desire perhaps arising from this center or not.

Letting whatever's here rest into the ground of being just this.

Nothing to find,

Nothing to do,

Nothing to achieve.

Just this moment resting the weight of the body into this moment.

Just as it is,

Nothing this moment needs to be any more whole or complete.

Nothing you could do,

Or get that could make you any more whole or complete than you already are in this moment just being.

Resting into this ease of well-being.

Staying here,

Or if you'd like following my voice,

As we begin to rotate attention through the physical body,

You might feel something or little at all in parts of the body as you bring attention to each part of the body in turn as it's named.

Whatever you feel is perfect and enough just as it is.

Welcoming sensation in your mouth,

Lips,

Where your lips rest against your teeth at the front of your mouth,

The inner curve of the left cheek,

The inner curve of the right cheek,

The right hinge of the jaw,

Left hinge of the jaw,

The back of the mouth,

The throat,

The curve of the roof of the mouth,

Curve of the floor of the mouth,

Sensation in your tongue resting in the floor of the mouth,

Spontaneous sensation arising in the tongue,

Or not.

Whatever you feel is perfect,

Sensation in the jaw,

Mouth,

And tongue simultaneously an orb of radiant sensation revealing itself or not.

Sensation flowing through the left ear canal into the outer architecture of the left ear,

Feeling your way folds and valleys the left ear,

Sensation flowing back through the mouth,

Out through the right ear canal into the outer architecture of the right ear,

Feeling your way folds and valleys of the right ear,

Both ears simultaneously,

Both ears at the same time,

The thinking mind might move from one to the other letting the thinking mind rest back,

Feeling your way out both ears simultaneously,

The left nostril,

The right nostril,

The flow of breath and sensation in both nostrils,

The nose,

The left eye,

Eyebrow,

Temple,

Cheekbone,

Bridge of the nose,

The entire left eye resting back,

An orb of sensation filling the eye socket,

The right eye,

Eyebrow,

Temple,

Cheekbone,

Bridge of the nose,

The entire right eye resting back,

Filling the eye socket,

Sensation,

Both eyes simultaneously,

Both eyes,

Be a feeling of pulsation or vibration in the eyes,

Tracing a line of sensation back behind the eyes into the head meeting the brain,

The inner contents of the head as pure sensation radiating inwardly and outwardly,

Filling the head perhaps beyond a radiant sphere of sensation,

Back of the neck,

Inside the throat,

The vocal cords,

The inner sidewalls of the throat,

The notch at the base of the throat,

Left shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

The back of the left hand,

Palm of the left hand,

And all of the fingers,

The left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The entire left hand and finger sensation,

The entire left arm from fingertips to shoulder,

The entire left arm,

The notch at the base of the throat,

Right shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

The back of the right hand,

The palm of the right hand,

All of the fingers,

The right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The entire right hand and finger sensation,

The entire right arm from fingertips to shoulder,

The entire right arm,

Both arms simultaneously,

Attention spreading,

Expanding,

Feeling both arms at the same time,

The notch at the base of the throat,

Down into the breastbone,

Left side of the chest,

Right side,

Right shoulder blade,

Left shoulder blade,

The space between the shoulder blades,

Inside the chest,

The entire space of the heart,

Down into the belly,

The middle back,

Lower abdomen,

Lower back,

Left side of the waist,

Right side of the waist,

The bowl of the pelvis,

The bowl of the pelvis,

Sphere of sensation,

The entire torso radiant,

Effervescent sensation overflowing,

Perhaps the physical bound of the body radiating inwardly and outwardly,

The entire torso sensation,

Feeling the left buttock and hip,

The top of the left thigh,

Back of the thigh,

Back of the knee,

Top of the knee,

The left shin,

Calf,

Ankle,

The top of the left foot,

Heel and sole of the left foot,

And all of the toes,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The entire left leg from toes to hip,

The entire left leg,

Sensation.

The right buttock and hip,

The top of the right thigh,

Back of the thigh,

Back of the knee,

Top of the knee,

The right shin,

Calf,

Ankle,

Top of the right foot,

Heel and sole of the right foot,

And all of the toes,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The entire right leg from toes to hip,

The entire right leg,

Sensation,

Both legs,

Both legs simultaneously,

Attention spreading,

Expanding,

Feeling both legs at the same time,

Feeling the front of the body,

Tops of the feet,

Shins,

Thighs,

Hips,

The front of the belly and chest,

Front of the arm,

Throat,

Face,

The front of the body alive with sensation,

The top of the head,

And the back of the body,

The entire back of the body,

Back of the head and neck,

Shoulders,

Back to the arms,

All the way down the length of the spine,

The buttock,

Back to the leg,

Heel,

The entire back of the body,

Tracing an invisible line down midline,

Feeling the left side of the body,

The entire left side of the body saturating with sensation,

The left foot and leg,

Hip,

Left side of the torso,

Left hand,

Arm,

Shoulder,

Left side of the face and head,

The entire left side of the body,

And attention shifting to the right side of the body,

Sensation saturating,

Crossing midline,

Feeling the right side of the body,

The right side of the head and face,

Neck,

Shoulder,

Arm,

Hand,

The whole right side of the torso,

Hip,

Leg,

Foot,

And toes,

The right side of the body,

Alive with sensation,

The entire body coming together,

One radiant field of sensation,

The entire body,

Inside,

Outside,

Sensation radiating in all directions inwardly and outwardly,

Overflowing beyond any physical bound of the body to an outermost periphery of sensation,

Body feeling radiating into space feeling,

One global field of sensation,

Perhaps a feeling of pulsation or vibration,

Changing sensation,

Coming and going in awareness,

And the streaming of breath and sensation flowing in,

Flowing out,

Nothing to do,

The body breathing itself,

Breath flowing in,

Chest and belly gently rising,

Breath flowing out,

Chest and belly releasing,

The body breathing itself,

Each exhalation perhaps a little more weight releasing into the surfaces supporting the physical body,

Breath flowing in,

Breath flowing out,

Ease and relaxation spreading through the body,

Each exhalation,

And if it feels helpful or interesting,

You might count down with each exhalation,

Like this,

An exhalation counting 11,

The body filling with breath,

Staying with sensation,

Exhaling 10,

Ease and relaxation spreading through the body,

Staying with sensation on the inhale,

Continuing counting down with your body's own breathing rhythm with each exhalation,

If you lose the count,

No problem at all,

And counting just keeping the mind flowing with the breath,

Moment to moment as the body is breathing itself,

Counting,

Gently fading away,

Staying with the flows of breath in the body,

Breath flowing in,

Filling,

Breath flowing out,

Releasing,

The breath knows the way,

Nothing to do,

Following,

Flowing with this stream of the breath,

Riding the current of breath,

The streaming of sensation through the body as the body is breathing itself,

And flowing with the breath,

Following the stream of the breath all the way to the spaciousness beyond the breath,

Following an exhalation into the spaciousness beyond the breath,

The inhalation arising from this spaciousness and dissolving back into space itself,

Breath arising and dissolving back into the spaciousness of awareness,

Resting back into this spaciousness,

Nothing to find,

Everything passing through just as it is perhaps images or thoughts passing through,

Arising and dissolving,

Flows of breath,

Sensation,

Coming and going,

Arising and dissolving in awareness,

Abiding as this open,

Spacious awareness,

Room for everything,

Interconnected,

Interpenetrating everything,

Awareness like the clear blue sky,

Everything passing through like a cloud,

Just the weather,

The sky unharmed,

Untouched by anything passing through,

Resting here,

Nothing to find,

Nothing to do,

Nothing to do,

And you're welcome to stay here resting,

Perhaps sleeping,

Or you might allow any heartfelt desire,

Something you want from life to arise into the foreground of experiencing the foreground of awareness,

Something you want more than anything in life arising as true,

Already accomplished here and now,

The feeling of this heartfelt desire as true,

Resonating as sensation in the body,

And if you are coming back to your alert state of being,

Bringing this feeling back with you,

As you begin to come back to your wide awake,

Alert state of being,

Coming back to the feeling of your body supported and resting,

Coming back to your senses,

To the touch of air on your skin,

Hearing sound,

Perhaps any taste in your mouth,

You might take a swallow or notice the taste in your mouth,

Taking your time,

Coming fully back or staying just as you are,

Feeling a sense of gratitude perhaps for yourself,

For all that you are,

And for taking this time for this practice of deep breath,

This practice of coming home and remembering.

Reviews

One of the best EVER! Thanks so much Kim!!