Yoga Nidra For Deep Sleep

Welcome to a relaxing yoga nidra guided meditation.

Begin by finding a comfortable position,

Preferably lying down on your back with your knees bent slightly and supported.

It's okay if this position doesn't work for you.

The most important thing is that you are comfortable and you will remain comfortable throughout this meditation.

Once you're relaxed,

Close your eyes gently and they should remain closed throughout this meditation.

Do your best to listen to my voice,

Even as you drift into the realm between sleep and wake.

Focus on my voice and remain awake using it as an anchor.

Use my voice as the subject of your focus whenever your attention may drift.

Let's begin by relaxing our body and our mind.

I want you to recognize any sounds that you hear other than my voice.

Listen to these sounds and follow them.

Do not label them,

Just let them be.

Follow these sounds as they get closer to your body.

And when they finally reach your body,

Move your awareness to your entire body,

Lying wherever it may be.

Become aware now of the feeling of your body as a whole,

Sinking down and becoming more and more relaxed with each and every breath.

Allow your awareness to settle on your breathing now,

Naturally,

Not controlling it,

Allowing it to slow down.

And with that,

Feel your heart rate slowing,

Your mind quieting with each breath.

Inhale,

Allowing relaxation to enter your body.

When you exhale,

Pass this relaxation over your entire body.

Inhale,

Relaxing.

Exhale,

Releasing stress out of your body.

Inhale,

Pause in that moment between your inhalation and your exhalation,

Allowing the relaxation to gather.

Exhale,

Feel the wave of relaxation flowing over your entire body.

I invite you now to find a positive statement in the present tense,

Stating,

I am.

I am confident.

I am strong.

I am happy.

Whatever your statement is,

Repeat it to yourself in your mind through each breath,

Setting your intention and planting this seed in your mind.

Allow your breathing to become natural once again.

We will now begin scanning throughout your body,

Bringing awareness to different parts of your body as I mentioned.

When you bring your attention quickly to these areas,

Do your best not to move them.

Simply notice them and any sensations that are present in that moment.

We will begin on the right side.

Right hand thumb.

Right index finger.

Middle finger.

Ring finger.

Pinky finger.

Palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Waist.

Hip.

Eye.

Right knee.

Calf.

Ankle.

Heel.

Soul of your right foot.

Top of your right foot.

Your big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

We will now move on to your left side.

Left hand thumb.

Left index finger.

Middle finger.

Ring finger.

Pinky finger.

Palm.

Back of the left hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Your waist.

Left hip.

Eye.

Your left knee.

Calf.

Ankle.

Heel.

Soul of your left foot.

Top of your left foot.

Your left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

We will now move to the back of your body.

Right thigh.

Left thigh.

Right buttock.

Lower back.

Middle back.

Upper back.

Your entire back.

Your right shoulder blade.

Your left shoulder blade.

Back of your neck.

The back of your head.

The top of your head.

Forehead.

Your right temple.

Your left temple.

Your right ear.

Your left ear.

Your right eyebrow.

Your left eyebrow.

In the middle of your eyebrows.

Your right eye.

Your left eye.

Your right nostril.

Left nostril.

Right cheek.

Left cheek.

Your upper lip.

Lower lip.

Both lips together.

Chin.

Jaw.

Throat.

Your right collarbone.

Your left collarbone.

The right side of your chest.

The left side of your chest.

Lower abdomen.

Navel.

Lower abdomen.

Right groin.

Left groin.

The whole right leg.

The whole left leg.

The whole right arm.

Whole left arm.

The whole face.

The whole head.

Your entire body.

Completely relaxed.

Free from any tension.

We will now work through some opposites.

Beginning with cold and hot.

Experience now a sensation of cold throughout your body.

Imagine a chilly cold rushing over you as if you were standing outside on a cold winter morning.

Feel it throughout your entire body.

Now imagine the sensation of warmth covering and spreading over and through your entire body.

Imagining the feeling of direct sunlight on a warm summer day hitting your skin over your entire body.

Radiating heat all around you.

Imagine yourself now as light as a feather in the wind.

Feeling as though you could float up from the ground into the sky,

Nothing holding you down.

Totally light.

Totally relaxed.

Focus now on a sensation of heaviness.

Feeling yourself sinking now deeper into the ground.

Your body is heavy.

Your arms are heavy.

Totally relaxed.

Your head is heavy.

I would now like you to visualize a space in your mind.

Imagine a room inside of your mind.

This room can look however it first appears to you.

Comforting and relaxing.

You're laying down completely relaxed inside this space in your mind.

Visualize and become aware of anything within this room,

Any sensations,

Any sounds,

Images,

Colors.

Manifest your state of mind within this room and simply be aware of what you are experiencing.

Do not interact with anything.

Just simply maintain your awareness.

Stay in this moment,

Here in this dim room of relaxation within your mind.

Not attaching yourself to any particular thoughts or images,

Simply letting them be.

I will now begin to state different objects,

Scenes,

And situations.

Bring your attention fully and quickly to each statement as best you can,

As soon as you hear it.

Let yourself feel the emotion that this brings to you.

Fully experience the given situation to the best of your ability.

Being relaxed,

Open,

And aware throughout the entire process.

A temple on a snowy mountain.

An endless ocean of beautiful blue water.

An open sky.

A dirt path into a green forest.

A flowing waterfall in the woods.

A misty morning.

A full moon.

Gliding through the sky.

Gentle candle flame.

Your reflection in the mirror.

The sound of my voice.

Your body lying down.

The feeling of a deep breath.

I want you now to repeat your initial intention to yourself over and over in your mind,

Keeping your breath steady and your body relaxed and your attention fully on your initial intention as you repeat it.

Bring your attention now back to your breath.

Maintain the awareness of breathing.

The body's natural rise and fall.

Through each exhale,

Become more and more aware of reality and the weight and feel of your entire body.

Begin to feel your connection to the ground or whatever you're lying on.

With your eyes still closed,

Bring your attention to the entire room outside of you.

All of the sensations,

Noises,

And feelings within this room.

Lie quietly now,

Maintaining this awareness for as long as you like.

There is no set time limit.

You can stay in this peaceful moment.

When you're ready,

You can open your eyes,

Slowly begin moving your hands and feet,

Or simply drift off to sleep.