Yoga Nidra For Sleep And Deep Relaxation (Binaural Beats)
by Yogi Bryan
Are you having problems with sleep? Do you need rest? Do you have an overactive mind? Yoga Nidra is also called yogic sleep. Allow yourself to fully relax as you listen to the sound of my voice. Join me in this Yoga Nidra for Sleep Meditation to calm your nerves. Drift off into a blissful state of relaxation and deep sleep. Open to all levels. BEST WITH HEADPHONES. Music by DJ Taz Rashid.
Transcript
Welcome to this guided yoga nidra session.
My name is Yogi Brian.
And find a place where you can fall asleep.
A place where you can lie down and keep your body straight.
Palms facing up to the ceiling so your shoulders are relaxed.
Your feet are hip distance apart.
And lengthen the back of the neck so your forehead is higher.
Imagine a line from the crown of your head between your legs.
And adjust the body until you're fully and completely comfortable.
And as you lie there,
Feel the points of the body that contact the floor or your bed.
And feel heavier and heavier.
During the practice of yoga nidra,
There's little or no movement at all.
Eyes remain closed throughout.
When practicing yoga nidra,
Completely relax.
This is not a practice in concentration.
Just follow the instructions,
But if you miss a few,
It doesn't matter.
What is important is you keep listening to the sound of my voice and the suggestions.
During yoga nidra,
You are functioning on awareness and listening.
The only important thing is to follow my voice.
But don't overanalyze the instructions or try to control the process.
Just follow with total intention and feeling because my voice makes you feel so relaxed.
You can allow your conscious mind to let go,
Your conscious mind to surrender,
And allow your unconscious mind to listen and hear my voice and the shapes and sounds of the vibrations.
Yoga nidra offers tools to fall asleep naturally.
I invite you to come with me on a journey to sleep.
I wonder if you can feel ten times more comfortable now than you were before,
Sinking deeper and deeper and deeper still.
During yoga nidra,
If thoughts do come,
Don't worry.
Take a passive approach to restless thoughts.
Just let them come and go like waves on the shore,
Flowing in and flowing out.
Now allow yourself to fully relax.
Bring a feeling of inner relaxation.
Concentrate on the body.
Be aware of stillness.
Repeat the word relax three times.
Whole body relaxes now.
Whole body settles.
Become aware of the fact that you are practicing yoga nidra.
Allow yourself to practice.
Allow yourself to relax.
And at any time during the practice,
You fall asleep and let go.
That is perfectly okay,
Because your body needs to sleep.
But say to yourself,
Silently,
I am aware I'm going to practice yoga nidra.
I am aware I'm going to practice yoga nidra.
The practice now begins.
We begin with a resolve,
A samkalpa.
When our minds are relaxed,
We are open to autosuggestion.
What is your deepest desire in your heart?
This deep desire is your samkalpa,
Your intention.
If your deepest desire came to reality,
What would it feel like right now?
Look like,
Smell like,
How would you feel?
Some examples of samkalpas are,
I am loving and loved.
I am financially free.
I am successful in all that I undertake.
I am enough just the way I am.
Finding your deepest desire in your heart,
Now set your samkalpa.
I'll give you some time.
And once you set your samkalpa,
There is no reason to change it.
Basically,
You are planting a seed in the subconscious mind.
Now state your samkalpa three times to yourself.
And now allow your attention to naturally flow to your breath.
Feel how the breath flows in and flows out.
Flowing like water.
Flowing like waves forming against the shore and waves crashing against the shore.
Steady,
Natural flow,
Deeper and deeper.
And in just a moment,
I am curious if you can count your breath,
Starting from 31.
You will inhale 31,
Exhale 31.
Inhale 30,
Exhale 30.
Counting all the way down to zero.
But if you lose track,
That's okay.
Just start back at 31.
Now start to count your breath from 31 all the way down to zero.
Good,
You are doing great.
Now let go of your breathing.
Allow your breathing to fade away.
And I am curious if you can use that great imagination of yours.
And I wonder if you can imagine yourself at the top of ten steps.
And you are at the top of these ten steps,
You are looking down.
And at the bottom of these ten steps,
There is the most comfortable bed.
The most comfortable bed you have ever seen.
At the bottom of these ten steps.
And in just a moment,
I will have you walk down these ten steps.
And as you walk down these ten steps,
You will relax.
You will sink deeper and deeper into a relaxed state.
Even more relaxed than you are now.
Now imagine yourself at the top of these ten steps,
Looking down.
And take that first step,
And your whole body feels more relaxed.
Ten times more relaxed than before.
And take that second step.
Third step.
Fourth step,
Deeper and deeper,
More relaxed,
More still.
Fifth step,
Just gliding down.
Six,
Seven,
Almost there.
Almost to that most comfortable bed.
Seventh step,
Eighth step,
Ninth step,
One more step until you are to that most comfortable bed.
Your body feels heavier.
Sinking deeper and deeper.
Taking that tenth step and lying down in that most comfortable bed.
Feeling it in your body.
Deeper and deeper.
So relaxed.
So still.
Listening to the sound of my voice.
Allowing your conscious mind to surrender.
Your conscious mind to let go.
And all you hear is the sound of my voice.
And the sound of my voice makes you feel safe,
Makes you feel relaxed.
All you have to do is breathe.
And as you lie down in this most comfortable bed,
We come to the rotation of the body and the mind.
And allowing that conscious mind to let go.
Listening to the sound of my voice as we scan your body.
And in just a moment I will say a body part.
And your attention may go to this part of your body.
And as your attention goes to this part of your body you'll notice a deeper and deeper relaxation in the body.
Now,
Bring your awareness to your right thumb.
Full awareness,
Full attention to your right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right pinky finger.
Palm of the right hand.
Top of the right hand.
Right wrist.
Right forearm.
Right elbow.
Upper right arm.
Right shoulder.
Right armpit.
Right waist.
Right hip.
Right thigh.
Right knee.
Right shin.
Right calf muscle.
Right ankle.
Heel of the right foot.
Soul of the right foot.
Top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Bring an awareness to the entire right side.
The entire right side of the body.
Now bring your awareness to your left thumb.
Full awareness,
Full attention to your left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left pinky finger.
Palm of the left hand.
Top of the left hand.
Left wrist.
Left forearm.
Left elbow.
Top of the left arm.
Left shoulder.
Left armpit.
Left side waist.
Left hip.
Left thigh.
Left knee.
Left shin.
Left calf muscle.
Left ankle.
Heel of the left foot.
Soul of the left foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Bring your awareness to the entire left side body.
Full awareness,
Full attention to your left side body.
Now bring your awareness to the back of your head.
Full awareness,
Full attention to the back of your head.
Top of the head.
Forehead.
Chin.
Right jaw.
Left jaw.
Right cheek.
Left cheek.
Lower lip.
Upper lip.
Bring your awareness to the tongue.
Top of the mouth.
Left mouth.
Right mouth.
Back of the throat.
Bring your awareness to the right ear.
Left ear.
Tip of the nose.
Ridge of the nose.
Right nostril.
Left nostril.
Right eyebrow.
Left eyebrow.
Middle of the brow line.
Right eyelid.
Left eyelid.
Bring your awareness to both eyes.
Both eyes relax.
Bring awareness to the throat and the back of the neck.
Bringing awareness to your entire head.
Full awareness,
Full attention to your entire head.
Now bring your awareness to your right shoulder blade.
Left shoulder blade.
Right middle back.
Left middle back.
Right lower back.
Left lower back.
Bring an awareness to the entire spine.
All the way up and all the way down.
Bring an awareness to your entire back.
Full awareness,
Full attention to your entire back.
Now bring your awareness to your right collarbone.
Left collarbone.
Right chest.
Left chest.
Upper stomach.
Middle stomach.
Lower stomach.
Bring your awareness and attention to your entire torso.
Full awareness,
Full attention to your entire torso.
Now bring your awareness to your right hand.
Left hand.
Both hands.
Right arm.
Left arm.
Both arms.
Bring your awareness and attention to your right foot.
Left foot.
Both feet.
Right leg.
Left leg.
Both legs.
Bring your awareness and attention to your entire right side.
Your entire right side of your body.
Now bring your attention and awareness to your entire left side.
Entire left side of your body.
Now bring awareness to both sides.
Bring awareness to your entire body.
All the way up and all the way down.
Full awareness,
Full attention to your entire body.
Fully relaxed.
Deeper and deeper and deeper still.
And in just a moment,
I wonder if you can use that great imagination again.
And in just a moment we will start to visualize.
I'll name an object and you'll visualize it.
If you can't visualize it,
Just think of it.
Imagine imagining it.
Sometimes I'll go slow.
Sometimes I'll go fast.
Some images might be the same.
Don't try to control or overthink the process.
Just listen to the sound of my voice.
Warm sand on your feet.
Snow capped mountains.
A sandy beach.
A sandy beach.
Waves rolling on a sandy beach.
A moonlit night.
A cold bath.
Peacock feather.
Cool,
Refreshing morning.
A lake with blue clear water.
Sun shining on your skin.
A candle burning.
A golf ball resting on green,
Green grass.
A ship sailing on the sea.
A refreshing waterfall.
Stars shining bright in the night.
Relaxing campfire.
Cat stretching.
Path in the woods.
Waves rolling on a sandy beach.
A cold,
Cold bath.
The sun set beyond the mountains.
Your reflection in the mirror.
Candle burning.
Snow capped mountains.
Lush forest with tall,
Tall trees.
Baby laughing.
Birds flying high in the sky.
Your reflection in the mirror.
Warm sand on your feet.
Snow capped mountains.
A sandy beach.
Waves rolling on a sandy beach.
A moonlit night.
A cold bath.
Peacock feather.
Cool,
Refreshing morning.
A lake with blue clear water.
Sun shining on your skin.
A candle burning.
A golf ball resting on green,
Green grass.
A ship sailing on the sea.
The sun set beyond the mountains.
Your reflection in the mirror.
A candle burning.
Snow capped mountains.
Lush forest with tall,
Tall trees.
Baby laughing.
Birds flying high in the sky.
Your reflection in the mirror.
A cold,
Cold bath.
A cold,
Cold bath.
A sandy beach.
Peacock feather.
A lake with blue clear water.
A candle burning.
Cat stretching.
Relaxing campfire.
Snow capped mountains.
Your reflection in the mirror.
A candle burning.
Snow capped mountains.
Lush forest with tall,
Tall trees.
Baby laughing.
Birds flying high in the sky.
Sun shining on your skin.
A cold,
Cold bath.
A warm sunrise.
A sandy beach.
Waves rolling on a sandy beach.
A moonlit night.
Warm sand on your feet.
Now just imagine yourself at the beach.
Imagine yourself,
Feet in the sand.
Imagine yourself so relaxed.
And as you're on this beach,
And with your toes or your fingers,
Write down your sankalpa in the sand.
Your intention.
Your innermost heart's desire.
Write it in the sand.
See it in the sand.
Feel the sand on your feet.
Feel the sand on your fingers.
Writing that sankalpa in the sand.
And as you write that sankalpa down,
You see the waves rolling in and washing the sand.
Absorbing your sankalpa.
The waves rolling over your sankalpa.
Smoothing it out as you drift off.
As you relax.
As you settle.
As you fall into sleep.
And any moment you're ready,
Lie down on the sand.
And close your eyes.
And just allow the waves to form and crash.
As your sankalpa is smoothed out by the waves.
The water flows in,
The water flows out.
And remain here as long as you like,
Listening to the sound of the waves.
Watching your sankalpa be smoothed out by the water,
By the waves.
Slowly drifting,
Fading into most restful sleep.
Thank you so much for meditating with me today.
Sleep well.
Namaste.
Thank you for watching.
4.8 (659)
Recent Reviews
Petal
November 28, 2024
Very calming voice & soothing background beats 🙏🏻
Cindy
September 18, 2024
Love this. I experienced a deep meditative state. His voice is soothing and pace is perfect for me. Adding it to my favorites.
Lunar
June 5, 2024
I woke at 4am, mind whirring. Put this on and… I don’t know how it ends. Sweet, happy sleep. Thank you Yogi Bryan 😊.
Judy
February 5, 2024
A g reat yoga nida for easing back to sleep in the wee hours . Thank you! Namaste 🌺🙏🌺
Marzia
August 28, 2023
This always helps me fall a sleep fast, thank you so much🙏❣️
JS
January 26, 2023
Amazing cadence put me right to sleep thank you
Sergio
September 21, 2022
Very relaxing. Thank you
Lee
June 2, 2022
Wonderful! Helped me get right back to sleep when I woke up too early. Many thanks and many Blessings 🕊💫🌻
Diana
January 11, 2022
Can only get through 15 minutes before I'm out!! Thank you so much
Sybil
November 26, 2021
Great meditation. Works like a charm to fall asleep!
Denise
October 15, 2021
Incredible nidra practice. Love your voice and words. Thank you so very, very much.
lisa
October 14, 2021
thanks! i will do this again because i really like the voice and i was totally after a few minutes. fell asleep really fast. 😊
Nathalie
October 12, 2021
Thank you for this meditation. You have a soothing and calm voice. I fell in a relaxing sleep before the end! 🙏
Maureen
October 10, 2021
Thank you 🙏