Yoga Nidra: Rest, Deep Sleep & Relaxation

This guided yoga nidra eases you into deep relaxation and restful sleep, with soothing breath awareness, a calming body scan, dreamlike visualisation, and soft cues.

Perfect for insomnia, stress, or emotional fatigue. Just lie down, listen, and let go.

Part of the Health Rebellion meditation series—empowering your wellbeing through deep rest and gentle rebellion against burnout.

For more practices, follow my profile here on Insight Timer.

Transcript

Welcome to the Health Rebellion Meditations.

Yoga Nidra is a practice of deep rest guiding you into the space between waking and sleep.

You don't need to try to fall asleep,

There is nothing to do,

Just let go and trust that this practice will restore you.

At the end there will be no guidance to wake you,

Just a gentle fade into silence allowing sleep to come naturally or not.

Either way you will receive what you need.

Let your only task be to listen and let go.

Begin by lying down in a position that feels comfortable and supported,

Arms resting slightly away from the body,

Palms open to the sky,

Legs relaxed,

Feet falling gently outwards.

Feel free to place a cushion under your head or your knees,

Whatever you need so that your body can be fully at rest.

Let yourself be fully supported,

Let yourself be still.

Allow your eyes to close now.

Feel the weight of your bones,

The softness of your belly,

The gentle rhythm of breath moving without effort.

If your mind is busy that's okay,

If you're restless that's okay,

There's no need to change anything,

This is about surrender.

Let the ground hold you,

Let the air cradle you,

Let the rhythm of your breath begin to slow you down.

A little more with each inhale.

And if at any point your mind wanders,

You can simply return to the sound of my voice.

Begin to deepen your breath now,

Gently inhaling through the nose,

Letting the breath expand into your ribs,

Your belly,

Your back,

And exhaling softly through the mouth,

Letting everything melt just a little more.

Now breathe in slowly,

Deeply,

And breathe out gently,

Fully.

Notice any areas where you might be holding tension,

A tight shoulder,

A clenched jaw,

A restless foot.

And as you inhale,

Imagine sending the breath there,

Letting it soften and release.

Each breath a gentle unwinding,

Each breath a message to the nervous system.

You are held now,

You are home,

You can rest,

There's nowhere else to be,

Nothing else to do,

Just this breath.

And the next.

Allow the breath to return to its natural rhythm.

You are not breathing the breath,

The breath is breathing you,

Soft,

Effortless,

Steady.

Let your awareness turn away from the outer world and into the rich stillness within.

Become aware of the sensations on your skin,

The coolness of the air,

The texture of your clothes,

The gentle weight of the fabric resting against your skin.

Notice the sounds around you,

Without needing to name them.

The distant,

The near,

The subtle,

The internal.

Become aware of any taste in the mouth.

Notice any scent in the air.

And now bring your attention to the space behind your closed eyes,

That inner darkness.

Can you see shapes,

Movement,

Colors,

Or flickers of light?

All of these things continue,

But you no longer need to follow them,

You can simply let them pass by,

Like clouds across a vast sky.

You are turning inward now.

You are crossing the threshold between waking and dreaming.

The place where insight lives,

Where healing happens,

Where deep rest is waiting to meet you.

There is a word in Sanskrit,

Sankalpa.

It means a heartfelt resolve,

A sacred intention.

Not a goal that you must strive for,

But a truth that you are ready to remember.

Let your Sankalpa rise from within.

Not from the mind,

But from somewhere deeper.

The part of you that already knows what you're here to embody.

What is it you wish to become?

Let the words arise like a whisper from the soul.

Perhaps it's something simple.

I welcome rest.

I trust myself.

I live with ease.

Listen for your Sankalpa and repeat it in the present tense as if it were already true.

Repeat it to yourself three times.

Let it echo through your body,

Through your bones.

Let it sink into the fertile soil of this practice,

Where it will grow in its own time.

And now,

Let it go.

No grasping,

No effort.

Just trust that it has been received,

Planted,

Unfolding.

Now bring your attention to your physical body.

As I name a part of your body,

Bring your awareness to that space.

Repeat the name silently in your mind.

Feel into it,

And let it completely relax.

Allow my words to wash over you,

And if you drift behind or ahead of me,

That's perfectly okay.

So when I say right thumb,

Repeat the words right thumb in your mind.

Notice the sensations in your right thumb,

And allow it to completely relax.

We'll continue from there.

Right index finger.

Middle finger.

Ring finger.

Little finger.

Wrist.

Forearm.

Elbow.

Upper arm.

Your whole right arm is completely relaxed.

Right shoulder.

Ribs.

Side of the waist.

The whole right side of your torso is completely relaxed.

Right thigh.

Heel.

Foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Your whole right leg is completely relaxed.

The whole right side of your entire body is completely relaxed.

Left thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Your whole right side of your body is completely relaxed.

Your whole right side of your body is completely relaxed.

Your whole right side of your body is completely relaxed.

Ribs.

Side of the waist.

Left hip.

The whole left side of your torso is completely relaxed.

Left thigh.

Calf.

Heel.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Your whole left leg is completely relaxed.

The whole left side of your entire body is completely relaxed.

Crown of the head.

Forehead.

Both temples.

Both eyebrows.

Space between the eyebrows.

Both eyes.

Both ears.

Both cheeks.

Nose.

Tip of the nose.

Upper lip.

Chin.

Throat.

The front of your head is completely relaxed.

Collarbones.

Chest.

Front ribs.

Front of both arms.

Middle abdomen.

Lower abdomen.

Pelvis.

Front of hips.

Your whole front torso is completely relaxed.

Front of both thighs.

Both knees.

Both shins.

The tops of both feet.

The fronts of your legs are completely relaxed.

Your whole front body is completely relaxed.

Crown of the head.

Back of the scalp.

Base of the skull.

Back of the neck.

The back of your head is completely relaxed.

Both shoulder blades.

Back of the ribs.

Back of both arms.

Lower back.

The whole spine.

Both hips and buttocks.

The whole back torso is completely relaxed.

Backs of both thighs.

Both knee pits.

Both calves.

The soles of both feet.

Backs of your legs are completely relaxed.

Your back body is completely relaxed.

Your whole body is completely relaxed.

Your whole body is now deeply relaxed.

Once again becoming aware of your natural effortless breath.

Observing the ebb and flow of air into your lungs.

Like watching a tide rolling in and out.

Begin to count your breaths.

Inhale,

One.

Exhale,

One.

Inhale,

Two.

Inhale,

Two.

Exhale,

Two.

All the way to ten.

Keeping your attention on the breaths and the counting.

And if the mind wanders,

That's okay.

Just come back to the last number you remember.

And begin again from there.

Let the rhythm of your breath be a lullaby.

Each count taking you deeper into rest.

Letting go of the counting now,

We'll explore opposite sensations in the body.

Bring your attention to any sensations of warmth.

Where can you sense heat or a gentle glow?

Feel into it.

Let the sensation expand through you.

Now shift to coolness.

Trace the places that feel cool,

Spacious,

And open.

Let that sensation spread.

Heaviness.

Feel the weight of your body.

Feel your heavy fingers.

With each exhale,

You feel yourself sinking,

Melting,

Being absorbed into the earth.

And now experience lightness,

As if something is lifting you,

Drifting.

Every inhale raising you higher,

Floating,

A feather on the wind.

Now notice any areas of discomfort.

Observe the feeling with care and curiosity.

As you watch,

Does it change?

Does it evolve or melt away?

And now find a place of ease.

A pleasant sensation,

However small.

And soak it in.

Let it ripple outwards.

Watch it grow,

Until it's reached every corner of your body.

Let your mind's eye begin to awaken.

I will name a series of images.

Let them appear in your mind.

Soft shapes,

Flashes,

Symbols,

Or memories,

Let them flow through you.

A red sunset.

A flag flying.

A snowy mountain.

A flower garden.

A ringing bell.

A hot desert.

A feather falling.

A starry sky.

A stone Buddha.

An autumn leaf.

A swaying tree.

A fluffy cloud.

An icy tundra.

A spinning top.

A full moon.

Your body laying there.

Now let the images dissolve.

A vast open sky remains.

Still.

Spacious.

Clear.

Your body is deeply at rest now.

Each breath is soft.

And slow.

Thoughts drift away.

Let your awareness float.

Light and free.

Remain here in calm and comfort.

As the music continues,

Carrying you deeper into complete relaxation.