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Surrender to a deep, healing sleep through a soothing body scan and gentle breath awareness.

Spirituality

Sleep

Yoga

Yoga Nidra

Visualization

English

This yoga nidra practice offers a soothing guided meditation to help you surrender into a deep restful sleep. It will help your mind, body, and heart relax and rejuvenate. Traveling through the layers of your being, clearing and unblocking tension and tightness in the body.  

Yoga Nidra For Sleep

 Welcome to this Yoga Nidra for sleep. This practice is all about letting go of your day, surrendering into a deep restful sleep. All that is required of you is to follow my guidance and the rest will be taken care of. So give yourself permission to drift off to sleep at any time during this practice. So now lie your body down, be sure to have everything you need, so that you can happily and safely drift off to sleep. Make sure you are warm and comfortable. And now close down your eyes and settle into the support beneath you. Your spine creating a clear channel from your tailbone to your crown. Arms resting by your sides and toes flopping out. And just like a caterpillar inside a cozy warm cocoon, imagine you are surrounded by a soft golden glow of nurturing energy, soothing you into a blissful healing sleep. Let your whole body relax, unwind and release tension with the gentle pull of gravity. Feel your breath. And with each exhale, let go a little more. Take a deep breath into your belly and then release and allow your whole body to sink and soften. Notice how your bones spread, your organs release and let go. Again, breathe in deeply and breathe out and let go. Breathing in and letting go. One more breath in, and release and let go. Now release any effort around your breath. Breathe naturally. Relax as the practice of yoga nidra for sleep begins. Continue to allow your body to settle and invite your intention into the space in and around your heart center. Rest here and only here in the space of your precious heart. Sense into your heart's energy, sensations, vibration, and listen for the longing to rest, to heal and to sleep. And allow this message to come forth and be heard and received. Repeat this intention to rest three times. You could say something like, I am well rested or I am healing. Feel the vibration of these words spread and ripple into your being. And shift from thinking to feeling. We'll start to rotate attention throughout your physical form, releasing tension and paving the way towards healing and deep rest. So follow my voice and place your intention into each body part, infusing rest and slumber into your bones and muscles and organs. We'll begin on the right side of your body. So focus your attention on your right thumb, become present and feel sensations inside and around your thumb, your first finger, second finger, third finger, and your little finger, palm of your hand, the back of your hand, your wrist, elbow joint, shoulder joint, your underarm, right side of your ribcage, your waist and your hip, your knee joint, ankle, heel of your right foot, sole of your right foot, your right big toe, second toe, third toe, your fourth toe and your little toe. And the whole right side of your body from the tips of your toes to the tips of your fingers, resting, releasing. Now shifting all your attention into your left thumb, feel all sensations inside and around your thumb, left index finger, middle finger, ring finger, and your little finger, the palm of your hand, the back of your hand, your wrist, elbow, left shoulder, underarm, left side of your ribcage, your waist, hip joint, knee, ankle, left heel, sole of your foot, your left big toe, second toe, third toe, fourth toe, and your little toe. Your whole left side body resting, falling asleep. Now place your attention towards the back of your body as we move awareness along the back plane of your body. Feel both heels, calves, back of your knees, back of your thighs, the right buttock, and the left, your lower back, middle of your back, and upper back, shoulder blades, back of your arms, the curve of your neck, and the back of your head. Feel the top of your head, your forehead, your eyebrows, and your eyes, your nose, both your cheeks, your jaw, and inside your mouth, gums, teeth, and your tongue. Feel into your throat and your neck, your chest, upper abdomen, lower abdomen, your pelvis, front of your thighs, your knees, shins, and feet. Feel both legs from your feet up to your hip joints, connecting to your torso. Feel your arms from your fingers to your shoulders, connecting into your torso. Now add your head and neck, experiencing now your whole entire body, one global field of energy saturated and bathed in rest. Feel this rest feeling rippling through your whole body, your whole body resting deeply now, dissolving into no form. Notice the energy flowing in and around you. The subtle rhythm of your breath lulling and soothing you into sleep. Breathing in softly expanding. Breathing out gently contracting. Resting throughout your entire being. Enjoy this feeling your body falling to sleep. Nightly focused on the flow of your breath. Begin to count back from 18. Each inhale and exhale is one cycle. Breath moving in and out 18. In and out 17. In and out 16. 15. And so on. With each breath drop deeper and deeper into relaxation. When you reach zero just rest. And if you get lost don't worry, just stay with your breath. Now let go of counting. And allow the soft cocoon of warm nurturing energy that surrounds you to expand with your breath. Spreading and creating so much space around you and through you. Space in between each cell and muscle. The intention to deeply drift off to sleep. Weaving and flowing in and around all your organs and systems of your physical body. Communicating and sending a message. Now is the time to safely let go. Let go. Rest. Notice your whole body, your whole being, light and spacious. Experience yourself so light and expansive you start to float. You are free. Rest here. Let go.