Yoga Nidra For Deep Rest – 20 Minutes (Voice Only, No Music)
by Gil Sol
A 20-minute Yoga Nidra session designed to guide your nervous system into deep rest. This practice is guided with voice only — no background music — allowing the body and brain to settle without extra stimulation. Through gentle awareness and structured relaxation, the mind gradually quiets, and the nervous system shifts into a restorative state. Lie down comfortably and allow your system to unwind.
Transcript
Welcome to Calm Your Mind,
For deep rest.
Let's begin by making sure we are laying down comfortable.
Just notice the body,
The legs,
If they are comfortable,
The torso,
And the arms,
And the head.
Feel your body be fully supported.
Make sure you have a light blanket over you,
Making sure you are warm and comfortable.
For the next moments,
You don't have to do anything,
We only work on the sense of hearing,
Which is passive,
We don't have to focus to listen,
We don't have to concentrate,
We just listen,
Just allow my voice to enter your ears,
And easy and effortless,
Follow my guidance,
And stay aware with my voice.
Now take a breath in through the nose,
A little bit more,
Hold it,
And exhale out.
Normal breath,
And inhale again through the nose,
A little bit more,
Hold it,
And exhale out.
Just allow yourself to sink in deeper,
Normal breath,
And again,
Inhale through the nose,
A little bit more,
And allow yourself to sigh out,
Just surrender,
Just sink in deeper.
This is your moment.
Now notice the contact points with the floor,
The heels,
The calf muscles,
The buttocks,
Your back,
The arm,
And the back of the head.
Bring your awareness to the sounds around you,
Try to hear all the sounds as far as you can hear,
Without analyzing or judging,
Just notice the sounds around you,
As far as you can hear.
And then bring your awareness to the sounds inside,
Close by,
Just try to hear anything you can hear close by,
Just notice them,
Let them come up,
And let them go.
Now awareness to the body,
Just surrender your weight,
Feel the body become heavier every time you exhale,
On every exhale we allow the body to become more heavier,
Feel the head become heavier,
The torso,
Heavier,
The arms,
Heavier,
Both legs become more heavy,
Awareness of the whole body sinking in deeper.
Now it is time for your personal intention,
If you already have one bring it to mind,
If you don't,
Choose a simple intention,
Keep it short,
Positive in a present tense,
Something positive you want to program in your subconscious mind.
Like,
I'm always calm and peaceful,
I live in a moment,
Or today maybe you can use mine,
I am in deep rest.
If you use your personal or mine,
Visualize it,
Visualize yourself already living this intention,
And try to feel it,
Try to feel this intention throughout your whole body,
The gratitude,
The joy of living it,
Feel it in every cell in your body,
And mentally name your intention three times,
If you use mine,
You just mention I am in deep rest three times.
Now we are gonna have a journey with our awareness throughout the whole body,
When our awareness moves into a body part,
We allow to relax,
To surrender,
We just allow our awareness to sink into this area.
Begin by resting your awareness in the center of your brain,
In between the eyebrows,
Feel the calmfulness here,
Feel the forehead relaxing,
Feel the eyebrows slide away from each other,
Feel the temples become more soft,
Notice all the muscles around your eyes,
And let them soften,
And behind the eyes,
Soft,
Allow your cheekbones to relax,
Your jaws to unclench,
Just notice the throat,
And the heart center,
The right side of the chest,
The right shoulder,
The upper arm,
The lower arm,
The wrist,
The palm of the hand,
The thumb,
Index finger,
Middle finger,
Ring finger,
Back of the hand,
Elbow,
Back of the shoulder,
Shoulder blade,
Heart center,
Left side of the chest,
Left shoulder,
Upper arm,
Lower arm,
Palm of the hand,
Index finger,
Middle finger,
Ring finger,
And the pink,
Back of the hand,
Elbow,
Back of the shoulder,
Left shoulder blade,
Heart center,
The space between the navel and the lower ribs,
The space between the navel and the pelvic floor,
The right hip,
The right front of the upper leg,
Shin,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the foot,
Heel,
Ankle,
Calf muscle,
The hamstring,
The pelvic floor,
Left hip,
The front of the left upper leg,
Top of the foot,
Big toe,
Second,
Sole of the foot,
Calf muscle,
Left hamstring,
Pelvic floor,
The lower part of the spine,
The middle of the spine,
The space between the shoulder blades,
Back of the neck,
Back of the head,
Crown of the head,
The center of the brain in between the eyebrows,
Awareness of the whole right leg,
Notice the outer edges of the right leg,
And the space around the right leg,
Awareness of the left leg,
The weight of the left leg,
Notice the outer edges of the left leg,
And the space around the left leg,
The weight of the right arm,
The outer edges of the right arm,
And the space around the right arm,
Awareness of the left arm,
The weight of the left arm,
The outer edges of the left arm,
And the space around the left arm,
Awareness of the whole body,
Notice the weight of the whole body,
Heavy,
Sinking in deeper into relaxation,
Notice the outer edges of the whole body,
And the space around the whole body,
Awareness of the whole body,
Together,
Awareness of the whole body,
The whole body is now completely relaxed,
Surrender the whole body,
Let go of the whole body now,
And bring your awareness to the breath,
Notice the chest rising on the inhale,
And falling on the exhale,
Count the breaths from 27 down,
27 chest rising,
27 chest falling,
26 chest rising,
26 chest falling,
If you lose count,
Just simply return to 27,
Continue the awareness of the chest and the breath,
Now,
Bring your awareness to the belly,
Notice the belly rising on the inhale,
And falling on the exhale,
We're going to do the same,
On the belly rises,
27 belly rising,
27 belly falling,
26 belly rising,
26 belly falling,
Continue to count,
Now let go of the breathing exercise,
Now feel the whole body becoming more heavy,
The arms and the legs becoming more heavy,
The whole torso becoming even more heavy,
The whole body sinking into deeper and deeper relaxation,
Now feel the whole body becoming light again,
Lighter and lighter,
As light as a feather,
As light as the clouds would be,
Like you're floating,
You're so light that you're floating,
And now feel the body being normal again,
Calm and relaxed,
We're going to visualize a few images,
Just allow the images to come up,
Effortless,
No forcing,
Visualize a candle in a dark room,
Steady flame,
Notice the flame moving gently,
Visualize a campfire at night,
A quiet forest at night,
With a bright night sky,
Endless stars in the sky,
And a full moon in the sky,
Tall trees standing still in the night,
Fireflies floating in the air,
A calm lake at night,
A moonlight reflected on the still water,
Now you notice one single bright star in the night,
And then focus on that bright star,
Notice the bright light,
Gently image it's becoming more brighter and brighter,
Till nothing you can see is only the bright white light,
Now feel yourself resting in that light,
Now it's time to return to your personal attention,
Visualize it,
Feel it,
You're already living in your attention,
And say your attention three times silently,
Mentally,
Now,
If you used mine,
You just mention,
I am in deep rest,
Three times,
Now this is your moment to just rest in stillness,
Now bring your awareness back to the whole body,
Now,
Notice the body,
And feel the contact points with the floor again,
Notice the room around you,
And take another breath in,
And exhale out,
Take another breath in,
And exhale out,
Notice the sounds around you,
Make a small movement in the fingers and the toes,
The hands and the feet,
Feel the calmfulness within you now,
This is your natural state,
Enjoy this moment and let it stay with you throughout the rest of your sleep or the rest of your day,
Remember,
Life is meant to be lived in this moment,
Full of calmfulness,
And when you're ready,
Enjoy your sleep,
Or gently open your eyes.
