Grounding Sleep Nidra To Release And Let Go

This is Sarah Eiler with Deep Rest Yoga.

Welcome to this grounding sleep nidra.

I'm honored to be your guide tonight to help usher you down into the healing state of deep sleep.

In the stillness of sleep,

The body finally has a chance to rest,

The mind to restore,

Reintegrate and process the day.

Yet so many of us struggle with falling asleep or suffer from the effects of inadequate sleep.

Practicing yoga nidra right before sleep allows you to actively relax your whole body and let go of the powerful forces of your mind.

It gives you the opportunity to feel balanced,

Centered and safe.

And to experience deep peace and inner connection.

I invite you now to find a position of true comfort,

Lying on your back or your side.

Finding your perfect position for sleep.

Listening to your body and what it needs to be able to surrender down into rest.

Closing down the eyes and letting your eyes sink down into the comfort of darkness.

Your day is complete.

It's time to let go.

Release the need for perfection,

For striving and doing.

Instead just allowing your body to start to release and soften down into your bed.

Starting to take several deep breaths in through the nose and exhaling out of the mouth with a big sigh.

Breathing in through the nose and exhaling with a big sigh.

And on your next big inhale gently squeeze both hands into a fist.

Release and hold for a count of three.

And then exhale with a big sigh,

Relaxing both hands.

Again a big inhale,

Squeezing the fists,

Holding for three.

And exhaling and releasing with a big sigh.

Inhaling and squeezing.

And then exhaling it all out.

Turning now to the natural rhythm of your breath.

During our time together you will ideally maintain a hint of consciousness.

Effortlessly floating in a liminal state between sleep and waking.

Until at the end of this practice I guide you to drift off into a deep sleep.

If you lose track of my voice or fall asleep before the end of this recording,

Know that this might be just what you need right now.

There is no judgment,

No right or wrong.

Everyone's journey is unique and each time you practice will be different.

Becoming present and aware of every part of your body.

All its dimensions from the top of your head to the soles of both feet.

From your right fingertips over to your left fingertips.

The whole front plane of your body.

And then feeling into the outer edges of your body.

Sensing everything inside your body.

And then noticing all sensations in the whole body.

The whole body simultaneously.

Breath continuing to gently flow in and out.

Body continuing to sink down and soften.

Allowing the skin on your forehead to release.

Softening the space between the eyebrows.

The skin at the corner of your eyes dropping down and back.

Seeing and releasing any tension in your cheeks,

Jaw,

Tongue,

Lips or mouth.

Softening both shoulders and shoulder blades.

Both arms,

Hands and all your fingers.

Release any tightness in your chest.

Allow both hips to release down.

Softening your thighs,

Knees,

Calves,

Ankles,

Heels,

Feet and even your toes.

Whole body releasing and melting.

Feeling into your entire body once again and releasing any part that still feels constricted.

Just before sleep is the ideal time to set an intention.

The thinking mind starting to release its grip.

A subconscious mind accessible and open.

If you're not currently working with your own intention statement,

Ask yourself what is missing in your life right now.

Maybe you simply need to experience more restful sleep.

If so,

You could consider using the statement,

I sleep deeply and wake up feeling peaceful and well rested.

Or perhaps you need more compassion,

Self-acceptance,

Balance or strength in your life.

Whatever it is,

Bring your personal intention into your awareness now and repeat it silently three times as if you're making a vow.

Remember that this is an effortless practice.

There is nothing to do but deeply rest while you listen to my voice.

I will now guide you on a journey through your body.

As I mention each body part,

Notice any feelings or sensations that are arising.

Begin by bringing all your attention to the space right between both eyebrows.

One flowing to the right eyelid,

Right eyelashes,

Right eyeball,

Right eye socket,

The space behind the right eye and then flowing over to the left eyelid,

Left eyelashes,

Left eyeball,

Left eye socket,

The space behind the left eye and then both eyes together.

Now to the right ear,

Ear canal,

Ear lobe,

The entire right ear all at once and then over to the left ear,

The left ear canal,

The left ear lobe and the entire left ear and then both ears all at once.

Ears listening to sounds,

Sounds in the distance and sounds closer by.

One flowing to the right cheekbone,

Left cheekbone,

The bridge of the nose,

The tip of the nose,

The entire nose,

Noticing sensations in your lips,

The tip of the tongue and the base of the tongue,

Inside the right cheek,

Inside the left cheek,

The entire mouth all at once,

Right side of the jaw,

Left side of the jaw and the entire jaw,

The entire face,

All sensations in the entire face,

The base of the throat,

Center of the chest,

Sensations in the right shoulder,

Right elbow,

Right wrist,

Right thumb,

Right second finger,

Right third finger,

Right fourth finger,

Right fifth finger and all the tips of the fingers on the right hand,

Back to the right wrist,

Right elbow,

Right shoulder,

Base of the throat,

Center of the chest,

Over to the left shoulder,

Left elbow,

Left wrist,

Left thumb,

Left first finger,

Second finger,

Third finger,

Fourth finger,

Fifth finger and the tips of all the fingers on the left hand,

All sensations in the left wrist,

Left elbow,

Left shoulder,

Center of the chest,

Navel,

Low belly,

Pelvis,

Right hip,

Right knee,

Right ankle,

Right big toe,

Right knee,

Second toe,

Third toe,

Fourth toe,

Fifth toe and the tips of all the toes on the right foot,

Back up to the right ankle,

Right knee,

Right hip,

Center of the pelvis,

Over to the left hip,

Left knee,

Left ankle,

Left big toe,

Left second toe,

Third toe,

Fourth toe,

Fifth toe and all the tips of the toes on the left foot,

Back to the left ankle,

Left knee,

Left hip,

Center of the pelvis,

Low belly,

Navel,

Center of the chest,

Release of the throat,

Back to the space right between both eyebrows,

Resting here and paying attention to all sensations in your body,

Noticing any vibration,

Pulsing,

Tingling,

Aware of your whole body from head to toe,

Bringing all your attention now back to your breath,

Back to its natural rhythm,

Observing your breath flowing in and out,

Belly and chest rising and falling,

Present with your inhales and exhales,

Each breath peeling back the layers of stress and tension in your body,

Bringing all your attention now to the base of your spine,

Imagine breathing into the base of your spine,

Directing all your breath in and out,

And then imagining a point located right beneath your feet,

On your next exhale,

Then exhaling your breath down from the base of your spine to this point right below your feet and inhaling it back up to the base of your spine,

Inhaling up the legs and exhaling this several more times,

Releasing your focus on your breath and becoming aware of a feeling of great heaviness in your body,

Your body heavy as if you could sink down through your bed and into the earth,

Your body pulled down by gravity,

Whole body heavier and heavier like your body is made of stone and now lightness,

Feeling the sensation of lightness in your body,

The whole body relaxed and light,

So light it's as if you could float off of your bed,

It's as if you weigh nothing at all ignoring the opposites now of grounded vs.

Ungrounded,

Let a feeling of safety,

Security and groundedness wash over your body,

Feeling grounded whatever this means to you.

And then bringing in the opposite feeling,

The entire body feeling ungrounded.

Flowing down now into a deeper state of relaxation and stillness,

Inviting in imagination and creativity Start to observe yourself from a distance like you're watching yourself on a movie screen Visualize yourself walking outside,

Walking in the beauty of nature,

Walking towards a solitary tree in the distance imagining all the sights and sounds around you,

The color of the sky,

The texture of the ground below your feet,

The clothes that you're wearing,

The expression on your face As you get closer to your tree,

Imagine it in vivid detail,

Noticing the color and shape of its leaves,

The shape of its branches,

The size of its trunk,

Arriving at its base and feeling called to rest.

Imagine laying down under your tree on a soft patch of grass,

Imagining the feeling of your body as it touches the earth,

The ground underneath you supportive and nurturing Watching under your tree,

Feeling safe,

Calm and at ease And then if it feels right,

Start to imagine that there are roots growing out of the base of your spine,

Roots moving down into the earth,

Branching out and twisting together with the roots of your tree Imagining your roots flowing farther down into the earth,

Through different layers of soil,

Sediment and rock all formed millions of years ago Twisting down until they come to rest at the very center of the earth Breathing in stillness here,

Feeling deeply connected and grounded I invite you now to release anything that is no longer needed,

That is no longer serving you Releasing any worries,

Regret,

Shame,

Anger,

Releasing it down into the earth Imagine it flowing out of your body,

Down through your root system,

Flowing down into the earth to be recycled into energy Now that you've let go,

It's time to receive So start to imagine that you're pulling the earth's energy up through your root system and into your body Finding the earth's energy flowing up through your roots into the base of your spine and then filling your whole body Filling and calming your entire body with this grounding earth energy Filling your whole body on a cellular level Staying here and imagining this deep connection with the earth Coming back to your body now,

Resting in your bed Realizing the denseness of your body,

Noticing the peacefulness of your mind Ready to soften down and drift into sleep,

But before you do bring your intention statement back into your awareness and repeat it silently to yourself again three more times Take your time,

Overheal,

Listen to the fire Continuing to feel calm,

Grounded,

And right at the edge of sleep.

Empty yourself of all stories,

Thoughts,

Emotions.

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Release any effort to be or do anything.

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It's time for your body and mind to sleep.

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May your sleep be tranquil,

Your dreams peaceful.

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And may you wake feeling fully rested.

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Detaching from my voice and releasing any last bit of consciousness.

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Give yourself permission to drift off into a deep healing sleep.

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