50min Yoga Nidra For Peaceful Sleep

Hello and welcome to this yoga nidra for peaceful sleep.

Whether you would like some help falling asleep,

Or you would like to be guided gently into the depths of restorative dreams,

This has been designed to help you arrive,

Relax and settle.

Compared to the more traditional yoga nidras,

There isn't any integration at the end.

Instead,

You will be left in this peaceful,

Spacious space of slumber,

With music continuing to carry you into the deeper layers of sleep.

If you happen to wake up in the middle of the night,

You might want to return back to this recording and return back to the deep sleep.

So if you aren't there yet,

You might want to settle and huddle up in your bed,

Turning off the lights,

Setting aside anything from your day.

Everything else can wait.

Now it's time for you to sleep,

To rest,

To rejuvenate.

As you're preparing your nest for the night,

You might want to fluff up a pillow,

Perhaps add another pillow beneath your knees.

You might want to add warm socks,

Or perhaps open or close the window,

Whatever you need,

So that you can truly settle.

If there are any thoughts that are still cruising through your mind,

Maybe write them down on a piece of paper and put it away,

Knowing that the thoughts,

The world will be there when you wake up in the morning.

And as much as your intention is to receive this deep night gift of rest,

Know that the simple intention of being here,

Allowing yourself to settle,

Is enough.

And whenever sleep arrives is less important.

It is the intention in your presence that counts.

And whatever level of restoration you receive,

Know that if you are actually asleep or still aware to a point,

This practice is making its way into all of your cells and giving you the rejuvenation you need.

So checking in with yourself one more time,

Is there anything you would like to change or address,

So that you can settle into stillness?

Perhaps tucking yourself in,

In the way that a loving parent would to their beloved child.

Snuggle in.

Let the weight of your body release fully into the softness and warmth of the bed beneath you.

Closing your eyes,

Inviting the attention inwards.

Perhaps still noticing the sounds of your environment,

Letting them fade into the background.

Welcoming the sounds of the recordings and my voice.

And know that you don't need to focus on my words.

Simply let them wash over you,

Guiding you into the depths of sleep.

And if you at some point stop paying attention to my words and fall asleep,

Know that that's exactly what you're designed to move towards.

Without attaching to any outcome,

Welcome the rejuvenation.

As your attention is moving inwards,

Your body resting,

Can you become aware of your breath,

The natural breathing pattern at this moment in time.

Following the inhalation to the top of the inhale.

And then rising,

Riding on the returning wave of exhalation all the way down.

As the wave of inhale comes in,

You follow it all the way to the top.

And then glide down on the returning wave of exhalation.

Riding the waves of your breath fully,

In and out.

And is it possible perhaps to let the waves be a little bit longer,

As if each inhalation is taking a little bit longer to unravel,

The breath travelling all the way down to your belly,

To the sides of your ribs.

And with each exhalation it takes that little bit longer for the air to leave your body.

Each inhale extends,

And each exhale takes its time to leave your body.

Knowing that breath is your friend,

Holding your hand as you venture into the depths of your awareness.

Guiding you one breath at a time,

One step at a time,

Towards the rest and the dreamy night.

So let's take a couple of breaths where you inhale for the count of 3,

2,

1.

And exhale for the count of 6,

5,

4,

3,

2,

1.

Inhale 3,

2,

1.

Exhale 6,

5,

4,

3,

2,

1.

Inhale 3,

2,

1.

Exhale 6,

5,

4,

3,

2,

1.

Again,

Inhale 3,

2,

1.

Exhale 6,

5,

4,

3,

2,

1.

Keep continuing in this rhythm of inhalation,

Followed by a much longer exhalation.

If this rhythm feels supportive for you,

You can stay with that.

Or perhaps you might want to extend it.

Perhaps you're inhaling for 4 and exhaling for 8.

Taking a couple of rounds in your own count,

Own rhythm.

Leaning into the exhalation,

Riding the wave further and deeper.

And then releasing any counting.

You might want to continue with this rhythm of your breath.

If it feels quite natural.

But releasing any major effort.

Letting the rocking motion of your breath rock you into this comfort and stillness.

Deeper and deeper with each round of your breath.

Resting your awareness in your heart space now.

The space in the area behind your breastbone.

Softly being present to your heart.

And to any sensation,

Any message that might arise,

Reside there.

You might have a sankalpa,

Your own heart's desire.

Or you might be happy enough to stay in the full presence of your heart.

If you would like to join me,

We might repeat 3 times the words,

I am at peace.

I welcome deep sleep and restoration into every cell of my body.

If these words feel true and welcome to you,

Let's repeat them 3 times together.

I am at peace.

I welcome deep sleep and restoration into every cell of my body.

Releasing the shape of the words.

Letting this deep wish or the presence in your heart radiate into the whole body of yours.

And I'll now invite you with your physical body still,

For your awareness to journey through different body parts,

As I call them,

Into.

You might imagine your physical body lying here still,

As this night sky,

The deep blue night sky.

And on the night sky of your body,

Like little bright stars,

Your awareness will light up the stars in the different parts of your body that you hear my voice call out.

Beginning with the little star in the space between your eyebrows.

A little star at the top of your nose.

A star on top of your closed right eye.

A little star on top of your left eye.

A star inside your right ear and your left ear.

Your right cheek and your left cheek.

A star inside your right nostril.

A star in the left nostril.

A little star on the space between the two lips touching.

A star at the tip of your chin.

The space between your collarbones,

Your right shoulder,

Little stars,

Your right elbow,

Wrist,

The top of your palm and five little stars in turn on top of each of the right fingers.

The thumb,

The index finger,

Middle finger,

Ring finger and the pinky finger.

Back to the star on your palm,

Wrist,

Elbow,

Shoulder.

A little hollow on your pit of your throat.

Stars on the left arm starting with the left shoulder,

Elbow,

Wrist,

The top of your left palm and the five fingers at the top of your left thumb,

Index finger,

Middle finger,

Ring finger and the pinky finger.

Back to the star of your left hand,

The wrist,

Elbow,

Shoulder,

Pit of your throat,

Your heart center,

The right side of your chest,

Your right waist.

Star on the outside of your right hip.

Another star on your right knee,

Right ankle,

Top of your foot,

The sole of your foot and the five toes on the right foot.

The first toe,

The second toe,

Third,

Fourth and fifth.

All five toes,

Little five stars.

Your right ankle,

Knee,

Hip.

A star at the pubic bone.

Traveling to a star on the outside of your left hip,

Left knee,

Ankle.

Star on the top of your foot,

Sole of your left foot and five little stars on top of the five toes,

The big toe,

Second,

Third,

Fourth and fifth toe.

Left ankle,

Knee,

Hip.

Back to the pubic bone.

Your navel,

Your left waist,

The left side of your chest,

Heart center.

Back to the star in the space between your collarbones.

Returning back to the star between your eyebrows and a star on the very top of your head.

Bringing awareness now to the whole body,

The constellation of your body lit up with stars.

On the night sky that your body is the canvas.

The whole body alive,

Resting,

Lit up by the stars of awareness.

As you inhale,

You might imagine all the individual stars shining a little bit brighter.

And with each exhalation,

Everything returns to the star at the heart center.

With inhalation,

All the stars in your constellation brighten up.

And as you exhale,

The awareness and energy centers at the heart star.

You inhale,

Light up the whole constellation of your body.

And finally,

Exhale into the single point of awareness,

Your heart star.

And what would it feel like to be with both?

The awareness lighting up all the stars of your awareness and centering at the heart simultaneously.

Letting the constellation of your awareness exist without your conscious effort.

Can you now feel into the heaviness,

Any heaviness present in your body?

Can you feel into the gentle pull of gravity,

Perhaps accentuated with each exhalation?

Is there anywhere in particular in your body that you feel heaviness,

The downward motion?

And now perhaps feeling into any aspects of lightness.

Can you feel the weightlessness in your body?

Almost floating,

Flying,

Untethered.

And then returning back to the grounded,

Earthy heaviness.

And now that floaty lightness,

Weightless.

Could you now experience and feel both the heavy grounded and the light weightless feeling at the same time without overthinking?

You feel heavy and light,

Grounded and airy.

You soften into both at the same time,

Releasing any effort.

Returning back to the simple movement of your inhalation and exhalation.

Without trying to control or affect your breath in any way.

Feeling the movement that comes with each arrival and departure of the air into your body.

Perhaps repeating to yourself the words,

I am at peace.

I welcome deep sleep and restoration into every cell of my body.

Letting these words softly land,

Coon into you.

Instead of holding and grasping.

Resting in this space.

With nothing in particular to do,

Nowhere else to go.

Whatever is part of your experience now is perfectly welcome.

You are welcome exactly as you are.

If you would like to return to the constellation of your own night sky,

Return to the star in between your eyebrows.

The star at your throat center.

Star behind your breast bone.

Star on the right shoulder.

Star on the left ear.

Wrist.

Right hand.

Top of the right finger.

Thumb.

The index.

Middle finger.

Ring finger.

Pinky finger.

Star at the right palm.

Wrist.

Shoulder.

Space between the collar bones.

Behind the breast bone.

Star on the right side of your chest.

Your right waist.

Outer hip.

Right knee.

Ankle.

Top of the foot.

Bottom of the foot.

The sole.

And the five toes on the right foot.

The first.

Second.

Third.

Fourth.

And fifth toe.

Ankle.

Knee.

Hip.

Star at the pubic bone.

The outer left hip.

Knee.

Ankle.

Top of the foot.

Sole of the foot.

Five toes.

The first.

Second.

Third.

Fourth and fifth toe.

Star at the ankle.

Knee.

Your left waist.

Your navel center.

The left chest.

Heart center.

A star with the space between the collar bones.

Star between your eyebrows.

Two little stars on top of each closed eyelid.

A bright little star on the crown of your head.

The whole body.

The whole body lit up with your stars of loving,

Restful awareness.

Returning back to the star at the heart center.

Resting in that space as you release any imagery.

Letting all effort dissipate.

As you remember,

I am at peace.

I welcome deep sleep and restoration into every cell of my body.

If you are still listening and hearing my voice.

You may stay present to this rocking motion of the waves of your inhalation and exhalation.

And allow for this rocking motion to take you deeper and deeper,

One breath at a time.

Until you are ready to awaken and adjoice and rest in the morning.

Have a good night.