Yoga Nidra For Falling Into Deep Sleep

Welcome this is Alara at Heartful Way and this is a yoga nidra,

A guided sleep meditation for nightfall rest.

A gentle journey into deep harmonic sleep.

Begin lying down in a comfortable reclined position,

Tucking yourself in,

Letting your body soften.

Maybe lying supine on your back if that's comfortable,

Allowing your limbs fall away from the center.

Or resting in a different position that feels most comfortable for your body.

Allow your breath to slow naturally.

This is your time,

Your time to rest deeply,

To fall asleep for the night.

The day is done,

There is nowhere to go,

Nothing to do,

No one to be.

You are invited to simply listen and rest.

Feel the weight of your body being received by the earth.

Every bone is supported.

Every breath is safe.

Every part of you belongs.

Let your awareness settle into the rhythm of your breath.

Not changing it,

Just witnessing.

Inhale receive peace.

Exhale release the day.

Inhale receive calmness.

Exhale release the thoughts.

Inhale receive love.

Exhale release tension.

Now bring forth a gentle resolve,

Your sankalpa,

A quiet intention,

A seed planted in the fertile space between your thoughts.

Speak it inwardly three times.

Let it be simple.

A whisper of becoming.

A harmonic yes.

Such as I am safe.

I am whole.

I am falling into deep restful sleep.

Easily and effortlessly now.

I am safe.

I am whole.

I am falling into deep restful sleep.

Easily and effortlessly now.

I am safe.

I am whole.

I am falling into deep restful sleep.

Easily and effortlessly now.

Moving into gentle body rotation.

Let's begin the journey through the body.

Touching each point with awareness.

Starting by sensing the right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm.

Back of the hand.

Wrist.

Forearm.

Upper arm.

Right shoulder.

Armpit.

Right side of the chest.

Waist.

Right hip.

Thigh.

Knee.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Sense the whole right foot and leg.

Right hip.

The whole right side of the torso.

Shoulder.

Right arm and hand.

The whole right side of the body.

The whole right side.

Resting.

Effortlessly.

Completely relaxed.

Bring your awareness now to the left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Left shoulder.

Armpit.

Left side of the chest.

Waist.

Left hip.

Knee.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

The whole left foot and leg.

Left hip.

Left side of the torso.

Shoulder.

Left arm and hand.

Feel the whole left side of the body.

Resting.

Relaxing.

Feel both arms together.

Left and right.

Both legs together.

Left and right.

Feel the whole torso.

The front and the back.

Feel the whole spine.

The neck.

Back of the head.

Top of the head.

Forehead.

Eyebrows.

Left and right.

And the space between the eyebrows.

Left eyelid.

Right eyelid.

Both eyelids.

Left eye.

Right eye.

Both eyes together.

Cheekbones.

Bridge of the nose.

Nostrils.

Upper lip.

Lower lip.

Chin.

Jaw.

The whole face.

Soft and relaxed.

And the whole head.

The whole head and face.

Both arms and hands.

The whole torso.

Right side.

Left side.

Front and back.

Hips and pelvis.

Both legs and feet.

The whole body.

The whole body resting still.

Bringing your awareness to the breath now.

Inhaling through the nose.

Exhaling through the nose.

Feel the cool air entering the nostrils.

Feel the warm air leaving.

Gently.

Quietly.

Air moving in and out of the nostrils.

Now bring your attention to the heart centre.

In the centre of the chest.

The centre of stillness.

Breathe into the heart space.

Let the breath illuminate the space.

Like a soft light expanding with each breath.

Inhale light.

Exhale peace.

With each breath,

Your awareness dissolves into gentleness.

There's nothing to hold.

Gentle breaths.

Feel as though you're breathing in and out through the heart centre.

Softening.

Letting go.

Feel the gentle expansion throughout the chest as you inhale.

And the softening as you exhale.

Now drop your awareness into the belly.

Feel a gentle expansion in the belly with the inhale.

And a relaxing softening.

With the exhale.

Gentle belly breaths now.

Inhaling space.

Exhaling letting go of tension.

Freeing up the belly.

With each breath.

Feel the gentle movement of the belly as you inhale.

Soft belly.

It's safe to let go.

Gently.

Quietly.

Letting go.

Softening into stillness.

Allowing the breath to just happen.

Body breathing itself.

Bring your awareness up.

Just above the crown of your head.

Imagine a soft golden sphere of light above the crown of your head.

It radiates quiet warmth.

This is your harmonic sun.

Let it slowly descend.

Over your forehead.

Down to your throat.

Golden warmth.

Into your heart.

Into your belly.

Into your pelvis.

It now hovers at the base of your spine.

Gently spinning.

A golden sphere of coherence.

From the base of the spine.

See a spiral of soft golden white light beginning to rise.

Through your spine like a gentle helix.

The light spirals up.

Weaving through every vertebrae.

Spinning gently like breath made visible.

Rising to the heart.

To the throat.

To the third eye in the forehead.

Up to the crown of the head.

And then gently dissolving.

Dissolving into silence.

Into presence.

You are now entering the stillness.

The dreamless breath.

There is nothing to carry.

Nothing to remember.

You are the quiet.

You are the field.

Imagine yourself floating in a vast lake.

The water is dark,

Warm,

And still.

You are held.

There is no effort.

Thought dissolves into space.

Space dissolves into breath.

Breath dissolves into being.

It's safe to let go.

Deeper.

You are home.

You are the stillness.

You are the way.

You are the mirror.

You are the gentleness.

Drifting.

Dissolving.

Drifting deeper.

And deeper.

Letting go.

Completely.

Resting.

In deep stillness and silence.

You are held effortlessly.

Gently.

In the arms of infinite love.

So safe.

So comfortable.

Completely at peace.

One with all that is.

Resting softly.

Like on a cloud.

Drifting.

Dissolving.

Letting go.

Into the quietness.

Into stillness.

You are held.

You are loved.

Safe.

At peace.