Bedtime Tuck In | Yoga Nidra For Deep Sleep

Ease your body and mind into deep rest with this cozy bedtime Yoga Nidra.
Through calming breath, gentle intentions, and a dreamy moonlight visualization, you’ll release the day’s weight and create space for peaceful sleep.
Let this soothing practice become your nightly ritual for deep relaxation and sweet, nourishing dreams. Enjoy being tucked in and lulled to sleep. This is the 5th Yoga Nidra in a series of six in the Around the Clock Series by Marcy Kelly.

Transcript

Good evening,

Sweet friend.

I'm grateful you're here.

Welcome to this soothing yoga nidra,

Designed to tuck you into stillness,

Creating a bedtime ritual that helps you drift off to sleep with ease.

You're invited to release the weight of today and surrender.

Surrender to the soft embrace of sweet,

Effortless sleep.

Let this beautiful thought guide you into rest tonight.

The night is the time to dream,

To heal,

And to gather your strength for a new dawn.

Under the quiet presence of the moon and stars,

You're invited to soften,

To heal,

And to be renewed from within.

Let's set an intention for our time together.

If you're working on your own intention,

You're welcome to use it.

Otherwise,

Please choose one of the following that resonates with you at this moment.

Silently repeat it to yourself three times.

I allow myself to completely surrender to rest.

Each breath brings me closer to deep,

Nourishing sleep.

Or simply,

I am safe,

Supported,

And free to let go.

I allow myself to completely surrender to rest.

Each breath brings me closer to deep,

Nourishing sleep.

Or simply,

I am safe,

Supported,

And free to let go.

I allow myself to completely surrender to rest.

Each breath brings me closer to deep,

Nourishing sleep.

Or simply,

I am safe,

Supported,

And free to let go.

This intention is like a Let's begin by finding comfort wherever you may turn in for the night.

Darken the room.

Adjust the sound of my voice so it's perfect for you.

Arrange your pillows.

Cover your body with a blanket.

Gently close your eyes or cover them with an eye mask.

And inhale deeply.

Slowly release the breath,

Letting go of any tension being held by the body.

Releasing the root of the tongue.

There are no more words to say.

Separate the teeth to soften the jaw.

Release the tension held by all the surrounding muscles around the mouth all the way down the neck.

Relax the brow and the tiny muscles around your eyes.

Forehead.

Allow your face to become expressionless.

Settling into stillness.

Childlike.

As if soothed by a tender caress.

Preparing for deep rest.

Take a moment,

Sweet friend,

And check your body.

How comfortable are you?

Do you need to make any adjustments?

If so,

Please do at this time.

Your comfort is so important for you to feel safe,

To relax,

And to feel at ease.

Begin to check in with your breath.

Feel the chest rise with each precious breath you take in.

And then feel the release of the breath.

Letting go of whatever no longer serves you at this time.

Let's take a moment and reset the nervous system.

We can do this with our breath.

Inhale,

Taking two sips of air in through your nose.

Open your mouth and sigh it out.

Let's repeat this a couple more times.

Take two sips in.

Pause for a moment.

Now sigh it out.

Beautiful.

One more time.

Take two sips in.

Open your mouth and sigh it out.

Normal breath in.

Feel the natural rhythm of the natural breath.

Normal breath out.

Normal breath in.

Bring your awareness back to your physical body.

Feel the body resting upon the surface.

Feel the head being held by your pillow.

Feel the bed supporting your whole body.

Allowing the body to rest with ease.

Feeling heavy.

Releasing to all sensations.

As if you were resting on a large cloud floating in the night sky,

Surrounded by twinkling stars.

As you bring your awareness to your right hand,

Imagine a golden beam of light,

Like tiny,

Shimmering stars.

Gently illuminating your thumb.

Let this golden light move to your first finger.

Bathing in the warmth and relaxation.

Now let the light flow to your second finger,

Softening and glowing.

Allow the golden light to reach your third finger,

Filling it with calm energy.

Letting it shine gently.

Bring the golden beam to the palm of your right hand,

Spreading warmth and relaxation.

Feel the light on the back of your hand,

Gently relaxing each muscle.

Guide the light to your wrist,

Illuminating and soothing it.

Let the light flow up your forearm,

Easing any tension.

Move the golden beam to your elbow,

Softening and relaxing it.

Allow the light to shine on your bicep,

Spreading warmth.

Bring the light to your shoulder,

Letting it dissolve any tightness.

Shift your awareness to the side of your chest,

And feel the light filling this area with calm.

Move the light to your sternum,

Radiating relaxation.

Let the golden light flow to your clavicle,

Easing any tension.

Illuminate the right side of your ribcage,

With the golden light filling it with a sense of peace.

Allow the light to move to the right side of the abdomen,

Relaxing and soothing.

Bring the light to your right hip,

Letting it gently glow.

Move the golden beam to your right thigh.

Spreading warmth.

Illuminate your right knee,

Feeling it soften.

Let the light flow down to your right calf,

Relaxing it completely.

Shine the light on your right ankle,

Easing any tension.

Feel the golden light on the heel of your right foot,

Arch and bridge of the foot,

Filling it with calmness.

Finally,

Illuminate each toe on your right foot,

With the golden light.

Bring your awareness to your left hand.

Visualize the golden light gently illuminating your thumb.

Let the light move to your first finger,

Filling it with relaxation.

Flow the golden beam to your second finger,

Softening it.

Move the light to your third finger,

Spreading calm energy.

Shine the light on your fourth finger,

Letting it glow softly.

Guide the light to the palm of your left hand,

Filling it with warmth.

Feel the light on the back of your left hand,

Relaxing each muscle.

Let the light flow to your wrist,

Easing tension.

Move the golden beam up your forearm,

Relaxing and soothing.

Shine the light on your elbow,

Allowing it to soften.

Bring the golden light to your bicep,

Spreading warmth.

Illuminate your left shoulder,

Dissolving tightness.

Move the light to the side of your chest,

Filling it with calm.

Guide the light to your sternum,

Center of the chest,

Radiating relaxation.

Feel the golden beam on your collarbone,

Easing any tension.

Illuminate the left side of your ribcage,

With the golden light filling it with peace.

Let the light move to your left side of the abdomen,

Relaxing and soothing.

Shine the light on your left hip,

Letting it glow.

Move the golden beam to your left thigh,

Spreading warmth.

Illuminate your left knee,

Letting it soften.

Flow the light down to your left calf,

Relaxing it completely.

Shine the light on your left ankle,

Easing any tension.

Feel the golden light on the heels of your left foot and bridge,

Filling it with calm.

Finally,

Illuminate each toe on your left foot with the golden light.

Bring your awareness to your pelvis.

Let the golden light fill this area with a sense of relaxation.

Move the light to your lower back,

Soothing and warming.

Shine the golden beam on your mid-back,

Spreading calm.

Guide the light to your upper back,

Easing any tightness.

Bring the light to your neck,

Allowing it to relax and glow.

Feel the golden light at the base of your skull,

Relaxing deeply.

Finally,

Let the golden light shine on the crown of your head,

Illuminating it with a soft,

Glowing warmth.

Feel the entire body glowing in the golden light.

In your mind's eye,

Imagine yourself resting,

Resting outdoors under the vast velvet night sky.

A soft breeze brushes your skin,

Carrying the gentle scent of jasmine and cool earth.

Above you,

A luminous full moon casts a silvery glow over the landscape,

Painting everything in soft,

Dreamlike light.

You feel yourself bathed in moonlight,

A tender,

Calming energy,

As if the moon herself is watching over you,

Inviting you to surrender.

With each breath,

Your body grows heavier.

The worries of the day drift away like mist,

Leaving only peace,

Stillness,

And a deep readiness for sleep.

You are part of the night,

Abiding in deep,

Restful sleep,

Nourishing and healing the mind,

Bringing back our heartfelt intention.

Believe it is true.

I allow myself to completely surrender to rest.

Or,

Each breath brings me closer to deep,

Nourishing sleep.

Or simply,

I am safe,

Supported,

And free to let go.

As this journey comes to a close,

Trust that the peace you've created will carry you effortlessly into deep,

Healing sleep.

You have blessed yourself with this sacred time of rest.

There is nothing more to do,

Nowhere to be,

Only to float into dreams wrapped in comfort,

Light,

And serenity.

Sleep well,

Sweet friend,

Sleep well.

Until next time,

Just breathe.