Yoga Nidra For Deep Sleep + 8-Hour Soundscape

This free Yoga Nidra session begins with approximately 40 minutes of gentle guided relaxation to help you fully unwind and fall asleep.

After the guided Yoga Nidra ends, the session seamlessly continues with an 8-hour ambient soundscape designed to support uninterrupted, all-night sleep.
There is no further guidance after the Nidra — only a stable, calming sound environment to help you stay asleep.

This session is ideal if you: struggle to fall asleep, wake up during the night, or want both guidance and continuous overnight support

Total duration: 8 hours, 40 minutes, Guidance: Yes (first 40 minutes only), Format: Yoga Nidra + continuous sleep soundscape

Transcript

This experience,

Based on scientific research,

Is carefully designed to guide you gently from the realm of wakefulness directly into deep,

Restorative sleep.

Utilizing well-researched techniques will aid activating your parasympathetic nerve system,

Slowing down your heart rate,

Calming your brainwaves and releasing stored tension in your body.

For proper sleep hygiene,

I advise you to watch our Masterclass video about sleep hygiene.

Your role in this journey is simply to stay connected with the guidance of my voice and let yourself surrender to a state of profound deep relaxation.

Now it is time to go to bed.

First,

Enjoy your serene journey into the world of deep sleep.

Get ready for your journey into the world of deep sleep.

Get ready for mind rest.

Lie down straight from head to toe and make yourself as comfortable as possible.

Keep your feet slightly apart and flop them a little sideways,

Arms slightly away from the body with the palms of your hands up or down,

Whatever is most comfortable for you.

Adjust your blanket,

Clothes and position so that you can practice mind rest without moving and with no physical discomfort.

Please close your eyes and keep them closed.

The act of mind rest is the act of hearing and the act of feeling.

These are the only important factors.

In mind rest you function on the level of awareness plus the level of listening.

In dreams you have no control,

In mind rest you are the creator of the dream.

Say to yourself mentally,

I will only listen to the voice.

I will fall asleep.

Repeat to yourself,

I will fall asleep.

Give yourself some time to become calm and steady.

Take a deep breath and as you breathe in,

Feel calmness spreading throughout the body.

And as you are breathing out,

Say to yourself mentally,

Relax.

Become aware of the sounds in the distance.

Become aware of the most distant sound that you can hear.

Let your sense of hearing operate like a radar beam,

Searching out distant sounds and following them for a few seconds.

Move your attention from sound to sound,

Without attempting to identify the source.

Regularly bring your attention to closer sounds,

To sounds outside and then the sounds inside your building.

Awareness of the sounds inside of your room.

Now develop your awareness of your room.

Without opening the eyes,

Visualize the four walls,

The ceiling,

The floor,

Your body lying in bed.

See your body lying in bed.

Become aware of the existence of your physical body laying in bed.

Total awareness of your body laying in perfect stillness.

Your body is laying in bed.

Develop your awareness of all the physical meeting points between your body and the bed.

The heel,

Calf muscle,

The buttocks,

The back and the head.

Become aware of the natural breath.

Become aware of the deep,

Natural,

Spontaneous breath.

Do not concentrate for this will interfere with the natural process.

Keep on listening to me and know that you are breathing.

The practice of mind trust begins now.

Say mentally to yourself,

I'm going to practice mind trust to fall asleep.

I give myself permission to experience a deep relaxing sleep tonight.

Keep on listening to me and know that you are breathing.

The practice of mind trust begins now.

Say mentally to yourself,

I'm going to practice mind trust to fall asleep.

I give myself permission to experience a deep relaxing sleep tonight.

I am allowing myself to sink into a deep peaceful sleep.

Develop awareness of the whole body and become aware of the space occupied by the body.

Become aware of the body and the spaces occupied in the room.

Body and space.

Become aware of the whole body in bed and at the same time become aware of the meeting points of the body and the bed.

These are very subtle physical points between the body and the bed.

Feel the meeting points between the back of your head and the bed,

The shoulder blades and the bed,

The elbows and the bed,

The back of the hands and the bed,

The buttocks and the bed,

The calf muscles and the bed,

The heels and the bed.

Awareness of all the meeting points between the body and the bed.

The sensation of all the points simultaneously evenly.

Go on feeling these points clearly and distinctly.

Switch your attention to the eyelids.

Feel the narrow line of the meeting points between the upper and lower eyelids.

Feel where they meet.

Intensify your awareness between the eyelids and then the lips.

Center your attention on the line between the lips,

The space between the lips.

Now it is time to make your resolve.

Please state,

I will experience deep,

Restorative sleep tonight,

Clearly,

With feeling and awareness,

Three times.

I will experience deep,

Restorative sleep tonight,

Clearly,

With feeling and awareness.

As you sleep tonight,

You will reach a state of deep relaxation and restoration.

We will begin the rotation of your consciousness to different centers of the body.

As quickly as possible,

The awareness has to jump from point to point.

Please repeat mentally the name of each part after me and simultaneously become aware of that part.

The practice always begins with the right hand.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Left thigh,

Knee,

Calf muscle,

Ankle,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole back together,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The eyebrow center,

Right eyelid,

Left eyelid,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Nose,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Jaw,

Throat,

Right collar bone,

Left collar bone,

Right chest,

Left chest,

Middle of the chest,

Abdomen,

Lower abdomen,

The whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back,

The whole front of the body,

The whole head.

Now we're going to repeat the rotation of your awareness,

This time moving softly,

Slowly,

From one point to another,

Focusing on each region,

Saturate every area with your awareness,

Bringing in a deep sense of peace and calm.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Right thigh,

Calf muscle,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Left thigh,

Calf muscle,

Ankle,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole back together,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The eyebrow center,

Left eyelid,

Right eye,

Left eye,

Left ear,

Right cheek,

Left cheek,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest,

Navel,

Abdomen,

Lower abdomen,

The whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back,

The whole front of the body,

The whole head,

Together the legs,

The arms,

The back,

The front and the head together,

The whole body together,

The whole body is now completely relaxed,

Bring your awareness to the breath,

Draw your attention to the natural ingoing and outgoing breath,

Every breath you take guides you closer to deep restful sleep,

Feel the breath moving along the passage between the navel and the throat,

On inhalation it rises from the navel to the throat and on exhalation it descends from the throat to the navel,

Be completely aware of the respiration,

Navel to throat and throat to navel,

Do not force the breath,

Just awareness,

Maintain your awareness at the same time start counting your breath backwards as followed,

From 27 to 1 count yourself mentally as you follow the rise and fall of your breath from the belly and back again,

Like this,

27,

Belly rising,

27,

Belly falling,

26,

Belly rising,

26,

Belly falling,

25,

Belly rising,

25,

Belly falling,

Total awareness of breathing and counting,

The breathing is slow and relaxed,

If you lose the count or drift away,

No problem,

Just come back to the breath and start over from 27,

Please continue counting,

Now we move our awareness to visualization,

Bring your mind to the eyebrow center,

Don't leave that point until I tell you,

I will enumerate a few objects,

A few images and as I name them,

Each one try to visualize it very quickly,

If you cannot don't worry,

Keep on following my instructions,

Sometimes I will go very slowly and sometimes very fast,

I will also come back to the same image a number of times,

Some of the images may be known to you and some not,

But do not think too much,

The image should shine itself,

Bring your awareness to the eyebrow center,

Imagine a morning sun,

The morning sun rising,

The morning sun rising from a mountain top,

Endless blue sky,

Endless blue ocean,

Quiet deserted white beach,

Palm trees,

A refreshing waterfall,

A quiet lake,

Beautiful green palm trees,

A sailboat on the water,

Sea mist enveloping the horizon,

A field of exotic flowers,

A succulent coconut,

A field of big olive trees,

Keep your awareness focused at the eyebrow center,

Visualize ocean waves coming in slowly on the beach,

Tall palm trees,

A bunch of bananas,

The symbol of peace carved in a tree,

Bamboo hut on the beach,

Sand dunes glistening in the sun,

A gentle creek flowing,

A refreshing waterfall from a mountain stream,

A canoe on a quiet river,

A lotus flower drifting on a peaceful pond,

A sunset,

A sunset in the ocean,

The reflection of the sunset in the ocean,

Keep your awareness focused at the eyebrow center,

Visualize the sound of a bell ringing,

Waves in the ocean,

Boat at sail,

Full moon in the valley,

Stars in the night sky,

A campfire on the beach,

Now become aware of the breath,

Inhale mentally through the left nostril and exhale mentally through the right,

Start to practice mental alternate nostril breathing,

Mentally left in,

Right out,

Right in,

Left out,

Left in,

Right out,

Left out,

Continue a few rounds,

Mentally in left,

Out right,

Come back to the middle of the eyebrow again,

Visualize a full moon that illuminates a peaceful valley,

Look up to the sky and see a beautiful night sky full of twinkling stars,

And then come back to a warm crackling campfire on a quiet beach at night,

A bamboo cabin on the beach,

Inside a beautiful big warm soft bed,

A lit candle in a dark room,

See the flame of the candle,

See the flame slowly fading into darkness,

Now as we near the end of our practice,

Become aware of your whole body,

Acknowledging its readiness for sleep,

Remind yourself,

I am preparing for a deep restorative sleep,

Visualize your whole body,

Surrendering to the gentle pull of sleep,

Become aware of the calm and peace that envelops you,

Embracing your journey to sleep,

Let's revisit our resolve for deep,

Restorative sleep,

Breathe a few times in your mind,

I will experience deep,

Restorative sleep tonight,

Restorative sleep tonight,

Allow us echoes to reverberate in your thoughts,

As my voice fades,

Allow yourself to drift off into sleep,

Carrying your resolve with you into your dreams,

The rest you've prepared for is now here,

Embrace it,

Surrender to it,

And let it go.