Pre Sleep Yoga Nidra For A Good Night

Namaste prepare for a night of profound rest with these 90 minutes of soothing relaxation promising sweet dreams and rejuvenation.

Welcome to yuganidja non-sleep deep rest your guide marcel gru speaking prepare a peaceful spot lie down comfortably cushion your head and relax legs slightly apart arms by your sides palms up eyes closed make sure you're ready to sleep breathe gently through your nose tongue softly touching the roof of your mouth this experience is intended for you to fall asleep there will not be any bells waking you up at the end i am practicing yuganidja is the statement that you can be guided by let it rest softly in your awareness i am practicing yuganidja let's begin with a breath inhale for four seconds and exhale for five we are in this together start by continuously breathing in that manner making your exhale longer than your inhale and every time you inhale feel how your body is getting heavier and you're more connected to the ground every time you exhale feel how all the tension from the day is released all the tension from the day released as you exhale inhale your body is getting heavier exhale all the tension of the day released making your exhale longer than your inhale very important hmm great job if you didn't understand something that doesn't matter just keep on listening as good as you can again thinking about the sentence i am practicing yuganidja this is enough we continue to breathe together heavy as you inhale as you exhale feel how all the tension leaves your body in your shoulders in your arms all the tension leaves your body feel how you're connected to the ground when you inhale feel how you can relax deeper and deeper as you exhale hmm following my voice just gently very gently as you're allowed to drift into sleep whenever you're completely relaxing your entire being every time you exhale tension is removed from you every time you inhale your body is getting heavier and you're connected more and more to your bed to wherever you're lying on hmm good job you're doing great inhale and exhale for longer allowing your body to slow down and be as it is completely having your well-being in mind in the state that the fact that you are practicing yoganidra you are practicing yoganidra i am practicing yoganidra completely engulfing yourself and relaxation hmm meaning that your mind is relaxed your face is relaxed your body is relaxed your entire being is relaxed your toes are relaxed your hands are relaxed your shoulders are relaxed your hips are relaxed inhaling and as you're exhaling feel how you're connecting even deeper to the mat feeling carried,

Feeling safe completely connecting more and more to your mat just listening very softly knowing that your subconscious will pick up what's important for you trusting that your subconscious will do what it needs to be doing that your subconscious will do what it needs to be doing trusting knowing that you both are pulling the same rope that you both are pulling at the same rope helping each other to new heights completely being one your entire being understanding that you're going in the right direction understanding that effortless sleep is coming easy to you effortless sleep is coming easy to you effortless sleep is coming easy to you I am falling asleep easy I am falling asleep easy I am falling asleep easy nothing to be done nothing to be thought of just pure relaxation guiding me from the body to my mind from my mind to my body allowing complete relaxation throughout my entire being my entire being is relaxed and this relaxation spreads to every cell in my body my entire being is relaxed and this relaxation spreads to every cell in my body my entire being is relaxed and this relaxation spreads to every cell in my body rejuvenating my cells rejuvenating and honoring their work rejuvenating and honoring the work of my cells in my body bowing down in gratitude bowing down in gratitude for the work of my entire body being able to be completely relaxed being able to be completely still being able to completely release all the tension feeling and slowly mind and body merges and I am I am I am I am there are less and less waves in the ocean of the mind and also that there are less and less impulses coming up just peace just peace just peace just peace just peace just peace just peace just peace just peace just peace just peace just peace in your entire body just peace just peace in your entire body just peace just peace in your entire body just peace feeling how you're more and more connected to the mat feeling that you can let go more and more feeling that you're completely can give in trusting your entire system trusting your entire body to take care of you trusting trusting your subconscious trusting your conscious giving in completely more and more relaxing very deeply allowing every cell to relax understanding that this message of relaxation travels through your entire being understanding that this message of relaxation travels through your entire being understanding that this message of relaxation travels through your entire being and every cell their neighbors they will listen to this message let them listen let them listen,

Let them give give them the time and let them give their relaxation to their neighboring cells let your whole body become relaxation become relaxation become relaxation become relaxation become relaxation helping you to heal helping you to rejuvenate helping you to overcome anything helping you to heal helping you to rejuvenate helping you to overcome anything helping you to heal helping you to overcome helping you to rejuvenate anything helping you to heal helping you to overcome helping you to rejuvenate anything helping you to heal helping you to rejuvenate helping you to overcome anything helping you to heal helping you to rejuvenate helping you to overcome anything trusting in your body trusting your inner wisdom trusting in yourself completely completely trusting in yourself completely trusting in yourself completely realizing how every cell in your body is helping you realizing how every cell in your body is working with you realizing how every cell in your body is communicating with you realizing that this knowledge is bringing you even more relaxation you can let go let go let go let go let go of everything let go of everything let go of everything let go of everything let go of everything completely completely completely relaxing all the tension completely relaxing all the tension understanding that every cell in your body is working with you every cell in your body is caring about you every cell in your body is completely relaxed and listening to you every cell in your body is completely relaxed and listening to you and your actions completely relax still completely relax in stillness completely relax in stillness letting go of all the stress there's just peaceful calmness connecting with peaceful calmness connecting with peaceful calmness connecting with peaceful calmness connecting with peaceful calmness connecting with peaceful calmness connecting with peaceful calmness connecting with peaceful calmness connecting with peaceful calmness completely relaxing deeper and deeper deeper and deeper deeper and deeper deeper and deeper deeper and deeper deeper and deeper deeper and deeper deeper and deeper I am practicing yoga nidra I am practicing yoga nidra I am practicing yoga nidra completely relax your entire being completely relax your entire being completely relax your entire being you know exactly what you need to do to do that you know exactly what you need to do you know exactly what you need to do nothing nothing nothing just be just be just be relaxed relaxed relaxed even deeper relaxed even deeper relaxed even deeper relaxed understanding that all the cells are talking to each other their neighboring cells give it time give it time give it time to go through your body give yourselves time to spread the message of relaxation give yourselves time to spread the message of relaxation give yourselves time to spread the message of relaxation give yourselves time to spread the message of relaxation give yourselves time to spread the message of relaxation trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you trusting that your body knows what's best for you releasing any tension in your feet connecting to all the toes releasing any tension in your toes connecting to the sole of the foot releasing any tension in the sole of the foot releasing any tension in your heels releasing any tension in the top of the foot releasing any tension in your ankle releasing any tension in your lower leg releasing any tension in your knee to the big thigh,

Releasing any tension in your big thighs completely releasing all the tension through your legs from your legs releasing all the tension from your legs releasing all the tension from your legs feeling how soft they are,

Feeling how soft your legs are feeling how soft your legs are releasing all the tension from your legs releasing all the tension from your legs connecting to your hips,

Releasing all the tension from your hips connecting to your belly,

Releasing all the tension from your belly connecting to your chest,

Releasing all the tension from your chest connecting to your back,

Releasing all the tension from your back connecting to your shoulders,

Releasing all the tension from your shoulders connecting to your hands,

Releasing all the tension from your hands connecting to your fingers,

Releasing all the tension from your fingers connecting to your wrists,

Releasing all the tension from your wrists connecting to your lower arms,

Releasing all the tension from your lower arms connecting to your elbows,

Releasing all the tension from your elbows connecting to your upper arms,

Releasing all the tension from your upper arms connecting to your whole arms,

Including shoulders,

Releasing all the tension from your arms releasing all the tension from your arms,

Releasing all the tension from your arms releasing all the tension from your arms,

Releasing all the tension from your arms finding peacefulness and calmness in your arms connecting back to your belly,

Your back,

Your chest,

Your belly,

Your back and your chest releasing all the tension in your belly,

Your back and your chest releasing all the tension in your belly,

Your back and your chest releasing all the tension in your belly,

Your back and your chest releasing all the tension in your belly,

Your back and your chest releasing all the tension in your belly,

Your back and your chest for a moment come back to your breath feeling with your breath how peacefulness and calmness is going throughout your body in your legs,

In your belly,

In your back and your chest,

In your shoulders and in your arms making your exhale longer,

Making your exhale longer,

Making your exhale longer making your exhale longer,

Softly making your exhale longer softly making your exhale longer,

Softly making your exhale longer softly making your exhale longer,

Softly making your exhale longer softly making your exhale longer,

Softly making your exhale longer softly making your exhale longer coming up to your neck,

Releasing all the tension from your neck releasing all the tension from your neck,

Releasing all the tension from your neck releasing all the tension from your neck,

Releasing all the tension from your neck understanding this relaxation travels from cell to cell understanding that this relaxation travels from cell to cell understanding that this relaxation travels from cell to cell understanding that this relaxation travels from cell to cell connecting to your jaw,

To your nose,

To your eyes,

To your ears,

To your whole head releasing all the tension,

Your whole head releasing all the tension throughout your whole head releasing all the tension throughout your whole head releasing all the tension throughout your whole head releasing all the tension throughout your whole head releasing all the tension throughout your whole head releasing all the tension throughout your whole head finding peacefulness and calmness finding peacefulness and calmness finding peacefulness and calmness in your head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head finding peacefulness and calmness in your whole head completely effortlessly,

Let your exhale be longer than your inhale completely effortlessly,

Let your exhale be longer than your inhale completely effortlessly,

Let your exhale be longer than your inhale completely effortlessly,

Let your exhale be longer than your inhale completely effortlessly,

Let your exhale be longer than your inhale completely effortlessly,

Let your exhale be longer than your inhale completely effortlessly,

Let your exhale be longer than your inhale feeling into your body how relaxation is spreading throughout your being feeling how relaxation is spreading throughout your entire being feeling how relaxation is spreading throughout your entire being feeling how relaxation is spreading throughout your entire being your entire being,

The mind and body your entire being,

The mind and the body your entire being,

The mind and the body your entire being,

The mind and the body your entire being,

The mind and the body feeling how your breath is rejuvenating your cells rejuvenating all of your cells rejuvenating all of your cells rejuvenating your entire being rejuvenating your cells feeling how your breath is rejuvenating yourself feeling how your breath is rejuvenating your entire being feeling how your breath is rejuvenating your entire being and body feeling how your breath is rejuvenating your entire being and body feeling how your breath is rejuvenating your entire being and body feeling how your breath is rejuvenating your entire being and body feeling how your breath is rejuvenating your entire being and body feeling how your breath is rejuvenating your entire being and body feeling how your breath is rejuvenating your entire being and body making your exhale a bit longer than your inhale making your exhale a bit longer than your inhale making your exhale a bit longer than your inhale making your exhale a bit longer than your inhale making your exhale a bit longer than your inhale making your exhale longer making your exhale longer making your exhale longer making your exhale longer making your exhale longer making your exhale longer making your exhale longer making your exhale even longer feeling how calmness and peacefulness is spreading throughout your entire being feeling how calmness and peacefulness is spreading throughout your entire being feeling how calmness and peacefulness is spreading throughout your entire being feeling how calmness and peacefulness is spreading throughout your entire being realizing the control that you have realizing the control that you have realizing the control and power that you have realizing the control and power you have realizing the control and power you have understanding understanding understanding your body,

Your entire being understanding your entire being understanding your entire being understanding your entire being effortlessly understanding your entire being effortlessly understanding your entire being effortlessly completely relaxed completely relaxed completely relaxed completely relaxed completely relaxed in gratitude in gratitude in gratitude in gratitude in gratitude in gratitude in gratitude in gratitude in gratitude in gratitude in gratitude in gratitude in gratitude I bow in front of consciousness in gratitude I bow in front of consciousness in gratitude I bow in front of consciousness in gratitude I bow in front of consciousness in gratitude I bow in front of subconsciousness in gratitude I bow in front of subconsciousness in gratitude I bow in front of subconsciousness in gratitude I bow in front of subconsciousness in gratitude I bow in front of subconsciousness in gratitude I bow in front of my higher self in gratitude I bow in front of my higher self in gratitude I bow in front of my higher self in gratitude I bow in front of my higher self in gratitude I bow in front of my higher self letting this gratitude spread throughout your entire being this gratitude of relaxation spread throughout your entire being this gratitude of relaxation spread throughout your entire being gratitude of relaxation spreading throughout your entire being gratitude of relaxation spreading throughout your entire being gratitude of relaxation spreading throughout your entire being gratitude of relaxation spreading throughout your entire being gratitude of relaxation spreading throughout your entire being gratitude of relaxation spreading throughout your entire being gratitude of relaxation spreading throughout your entire being gratitude of relaxation spreading throughout your entire being if I wake up I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again I will be able to easily fall asleep again Imagine observing the stars above you Imagine observing the stars above you guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep The stars are guiding you to sleep Observing the stars Observing the stars Observing the stars Observing the stars Observing the stars Observing the stars Observing the stars Observing the stars Observing the stars Observing the stars Observing the stars Realizing that you are also shining in a very soft light Realizing that you are also shining in a very soft light Realizing that you are also shining in a very soft light Realizing that you are also shining like the stars in a very soft light Realizing that you are also shining like the stars in a very soft light Realizing that you are also shining in a very soft light Realizing that you are like the stars also shining in a very soft light Realizing that you are also shining in a very soft light Realizing that you are also shining like the stars in a very soft light Realizing that you are also shining like the stars in a very soft light Realizing that you are also shining like the stars in a very soft light Realizing that you are also shining like the stars in a very soft light Realizing that you are also shining like the stars in a very soft light Realizing that you are also shining like the stars in a very soft light Observing the stars Observing the stars and their calmness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Observing the stars and their calmness and peacefulness Make sure your exhale is a bit longer than your inhale Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Make your exhale a bit longer Feel how your entire being is relaxed Feel how your entire being is relaxed Feel how your entire being is relaxed Feel how your entire being is relaxed Feel how your entire being is relaxed Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Feel how all the tension in your body is released Connecting effortlessly to sleep Connecting effortlessly to sleep Connecting effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I can connect effortlessly to sleep I sleep easy and deep I sleep easy and deep I sleep easy and deep I sleep easy and deep I sleep easy and deep I sleep easy and deep I sleep easy and deep I sleep easy and deep I sleep easy and deep Sleep is easy for me Sleep is easy for me Sleep is easy for me Sleep is easy for me Sleep is easy for me Sleep is easy for me Sleep is easy for me Surrendering to sleep I surrender to sleep I surrender to sleep I surrender to sleep I surrender to sleep I surrender to sleep I surrender to sleep I surrender to sleep I surrender to sleep I surrender to sleep I surrender to sleep I am rejuvenated by deep sleep I am rejuvenated by deep sleep I am rejuvenated by deep sleep I am rejuvenated by deep sleep I am rejuvenated by deep sleep I am rejuvenated by deep sleep I am rejuvenated by deep sleep I am rejuvenated by deep sleep I am rejuvenated by deep sleep I will be refreshed I will be refreshed I will be refreshed I will be refreshed I will be refreshed I will be refreshed Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being Sleep is nurturing my entire being I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep I am connecting to the deepest sleep Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Sleep comes naturally to me Wishing everybody a great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish everybody great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep I wish every being great sleep Namaste