Yoga Nidra For Soothing Summer Sleep

A soothing Yoga Nidra designed for deep rest, insomnia relief, and nervous system reset. Inspired by summer’s gentle rhythm, this dreamy session invites you to soften into sleep—or rest deeply without needing to "do" anything at all.

Transcript

Hello sweet friend,

I am grateful you are here.

This is your time to let go,

To soften,

To be gently cradled by stillness.

Summer can be bright and active and full of life,

But that same energy can sometimes make true rest feel completely out of reach.

Whether your days run long,

You work through the night,

Or your mind just won't quiet itself,

This practice is here to soothe you and comfort you.

Let this be your invitation to surrender the weight of the day,

To release the mind,

And to return home to your breath,

Your body,

And inner quietness within.

Like a soft lullaby,

This practice is here to rock you into peace.

Let's just take a moment and prepare for our time together.

Remove distractions,

Turn off notifications,

Set an alarm if you need to wake up by a certain time.

Find a comfortable position,

Lying down.

Use pillows,

An eye covering,

And a lightweight blanket if you'd like.

Use whatever you need to feel safe,

Comfortable,

And at ease.

Let's take a deep breath in,

Open your mouth,

And slowly release the breath,

Letting go of whatever may be weighing you down.

Let's repeat this two more times.

Take a deep breath in.

Now slowly exhale the breath.

Last time,

Take a deep inhale.

Now slowly release the breath.

Normal breath in.

Normal breath out.

Let's choose an intention to help guide our practice today.

If you're working on your own intention,

You're welcome to use it otherwise.

I invite you to use one of the following,

Whichever resonates with you.

Silently whisper it to yourself three times.

I give myself permission to rest completely.

Or,

I welcome sleep as a gift.

Or simply,

I am held.

I give myself permission to rest completely.

Or,

I welcome sleep as a gift.

Or simply,

I am held.

I give myself permission to rest completely.

Or,

I welcome sleep as a gift.

Or simply,

I am held.

Feel the natural breath as it moves in and the air moves out of your body.

Normal breath in.

Normal breath out.

Feel the natural rhythm of the breath.

Give your body permission to let go of the pressures of daily life.

During this time,

There is no place to go.

And there's nothing to do.

Just allow your body to remain alert and aware of the sound of my voice.

As you ebb and flow throughout this practice,

Your body will receive exactly what it needs.

The deep rest.

The heightened awareness.

And the inner peace.

Allow yourself a moment to engage your senses.

Become aware of all the sensations around you.

The sense within your living space.

The temperature of the air upon your skin.

The warmth of your covering.

The sounds you hear.

Bringing your attention to the world around you.

Listen.

Listen closely to the sounds of the outside world.

What sounds do you hear?

Cars passing by.

A dog barking in the distance.

A plane flying overhead.

Now bring your attention to the space you're in.

Listen to the sounds inside your room.

What do you hear?

The comforting sounds of your home.

Listen to your body.

Can you hear your breath?

Now visualize your own body resting.

Feel the surface beneath you.

Feel the surface supporting you,

Holding you with comfort and ease.

Move inward for a moment.

Discover a place that feels safe,

Allowing you to relax and at ease.

Consider this your own personal inner refuge.

This place is different for everyone.

It could be an imaginary place.

Or it may be a place of comfort.

Some place you've gone in the past and enjoyed.

It may not be a vision,

But more of a feeling.

Whatever your inner sanctuary that works for you,

Know it's always available for you.

Whether it's during this practice or during your waking hours.

Now bring your awareness back to the natural rhythm of your breath.

Follow your breath as it moves effortlessly in and out of your body.

Now bring your attention to your physical body.

Bring your awareness to your body lying on the surface beneath you.

Feel the surface supporting you.

Feel it holding you,

Embracing the body with comfort.

Allowing the body to relax.

To relax deeply with ease.

Bring your awareness to the crown of your head.

Direct all awareness to the crown of your head.

Now move your attention to your forehead.

Right temple.

Left temple.

The space between the temples.

The right ear.

The left ear.

The space between both ears.

Feel the sensation of the skin around your eyes.

Your right eyebrow.

Your left eyebrow.

Tiny muscles around your eyes.

Bring your awareness to your nose.

Cheekbones.

Right cheekbone.

Left cheekbone.

The upper lip.

The lower lip.

The tip of the tongue.

The roof of the mouth.

The base of the tongue.

The teeth.

The lower jaw.

The chin.

Feel the whole face together.

Feel the whole face together.

Now move your awareness to your right hand thumb.

Index finger.

Middle finger.

Little finger.

Tips of all five fingers.

The palm of the hand.

Back of the hand.

Right wrist.

Right forearm.

Bicep.

Right shoulder.

Right side of the ribcage.

Waist.

Chest.

Heel.

Bridge of the right foot.

Arch of the foot.

All the toes on the right foot.

Now feel the entire right side of the body.

Awareness floods the whole right side of the body.

Now move your awareness to the left hand thumb.

Now direct all your awareness to your left thumb.

Notice any feelings or sensations present in the left thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

The fingertips on the left hand.

Feel the palm of the left hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Left shoulder.

Left side of the ribcage.

Waist.

Chest.

Left thigh.

Heel.

Bridge of the left foot.

All the toes on the left foot.

Now bring your awareness to the left side of the body.

Feel all the sensations of the left side of the body.

Awareness floods the whole left side of the body.

Now bring your awareness to the back side of your body.

The whole back side of the body.

The calves.

The hamstrings.

The glutes.

Lower lumbar.

Shoulder blades.

The back of the arms.

The back of the hands.

Now feel the right side of the body relax and soften.

And feel the left side of the body relax and soften.

Now feel the whole body relax and soften.

Letting all movement go except for the gentle rise and fall of the chest.

As you breathe effortlessly in and out.

Imagine yourself in a hammock.

Gently swaying.

Nestled in the shade of tall summer trees.

The leaves whisper in the warm evening breeze.

A hush that calms the nervous system.

Just like a lullaby.

A soft golden light filters through the tree canopy.

You feel the gentle rhythm of the hammock rocking ever so slowly.

Like being soothed by the hand of someone who loves you deeply.

In the distance you hear the quiet hum of crickets.

Singing the song of a summer's eve.

Encouraging you to say goodnight to the days that's passed.

There's no need to think.

No need to talk.

Only listen.

The slow hush of waves against a nearby shore.

A world winding down.

The warmth of the day is fading.

The cool night is wrapping around you like a favorite blanket.

There is nothing you need to do now.

No place you need to be.

The stars begin to shimmer above,

Blinking slowly like sleepy eyes.

And you too begin to drift,

Softly,

Into a space between waking and dreaming.

Feel the hammock beneath you.

The air on your skin.

The quiet inside your heart.

Let your body sink.

Let your breath grow softer.

Let your mind be rocked into stillness.

This is the quiet you've been waiting for.

And if sleep comes now,

You're welcome to stay here.

If your body chooses rest,

Let it.

And if your awareness gently lingers,

Return to this peaceful place any time you need it.

You are safe here.

You are loved here.

You are home.

Good night,

Sweet friend.

Until next time,

Just breathe.

Reviews

I enjoyed this sleep meditation although I don't really remember the end of it. I've been having problems getting to sleep, so this was great! Thank you so much! I'm grateful 🙏 Have a wonderful day ❤️🙂