Sleep Deep & Rest: A 15-Minute Bedtime Sleep Nidra

Let this gentle 15-minute Yoga Nidra guide you softly into sleep. This practice will help you release the day, calm your nervous system, and feel deeply held and supported. There is nothing to fix or do—just listen, breathe, and let go. You may drift off before it ends, and that’s perfectly welcome. For more bedtime meditations like this, visit my profile here on Insight Timer.

Transcript

Hello and welcome, My name is Mark and I'm so grateful you've chosen to join me tonight, This yoga nidra is a gentle loving practice to help you unwind, Let go and return to the peace that is already inside you, This is your time to soften, To be held, To float inward and let your day dissolve into stillness, You don't need to do anything, Just listen, Let my voice guide as you prepare to drift into a night of de-restorative rest, You may fall asleep and that's perfectly okay and you may stay awake and that's perfectly okay too, However your body response is most welcome, At the end of this practice I gently guide you into sleep, If you enjoy this practice you'll find some more sleep meditations and nidra journeys on my profile, I love to share them with you but for now let's begin, Come to lie down now, Let your body find its most comfortable shape, Feel free to cover yourself with a blanket, Adjust your clothes and let this be a time of complete ease, Let your eyes close gently, Begin to notice the weight of your body, Feel gravity holding you, Supporting you, Bring your attention to the breath, No need to change it, Just notice it, The rise and the fall, Let your whole being low, I am safe here, I am allowed to rest now, Let's begin a gentle journey through the body, A quiet exploration, A softening of each place we visit, Let your awareness move to your right hand thumb, 2nd finger, 3rd finger, 4th finger and 5th, Back of the hand, Palm of the hand, Wrist, Forearm, Elbow, Upper arm, Shoulder, Bring your attention now to your left hand thumb, 2nd finger, 3rd finger, 4th and 5th, Back of the hand, Palm, Wrist, Forearm, Elbow and shoulder, Now be aware of both arms together, Held, Heavy, Relaxed, Bring your attention now to the top of your head, The scalp, The forehead, Soften the space between the eyebrows, Let your eyelids become heavy, The cheeks soften, The jaw loose and open, Allow your awareness to float down through the neck, To the chest, The soft rhythm of the breath here, Feel your heart beating quietly in your chest, A quiet companion, Always here, Now the belly, Warm, Rising and falling, Feel the breath, Gently rocking you, Awareness to the right leg now, Right hip, Thigh, Knee, Shin, Ankle, Top of the foot, Sole of the foot, Right toes, Now the left leg, Thigh, Knee, Shin, Ankle, Top of the foot, And the sole, All 5 toes, Feel both legs together now, Heavy, Relaxed, Supported, Now, Feel your whole body, From crown to soles, A field of soft awareness, Still, Whole, There is nothing you need to do, Nothing to fix, You are allowed to let go fully and completely, Let your breath deepen slightly now, Feel yourself floating in a sea of silence, Weightless, Carried, Now, Quietly inside, Repeat to yourself, I am ready to rest, I surrender to sleep, I trust in my own body's wisdom to carry me home safely, Allow any last pieces of the day to gently drift away, Thoughts are clouds, Let them pass, You don't need to chase anything anymore, You are enough, Just as you are, There is only peace now, Only rest, Only stillness, If you are still awake, You may drift off at your own pace, If sleep has already come, May it be deep, Healing and kind, And if you'd like more Nidras similar to this one, Please find them on my profile, Thank you so much for trusting me with your rest today, Goodnight dear one, Namaste.

Reviews

Emcouraging to encounter a vegan teacher here. I appreciated the gentle steadiness of this meditation, and slept deeply. Thank you. 🫶✨