30 Min Yoga Nidra To Fall Back Asleep | Sounds Of Nature
This 30-minute Yoga Nidra supports you in falling back asleep if your rest is interrupted during the night. Whether you drift into sleep quickly or remain softly aware, simply listening offers deep restoration for body and mind. You are guided through a generous, unhurried settling into comfort, releasing any pressure to make sleep happen. A calming sankalpa invites reassurance and ease, followed by a spacious rotation of consciousness through the body, experienced as a quiet night sky. Gentle integration of opposites supports letting go, before the practice opens into a natural, unstructured arrival into sleep. If you fall asleep, the practice has done its work. If you remain awake, you may return to the beginning and continue resting in this liminal space between waking and sleep. Spoken guidance, carried by subtle nighttime nature sounds, offers a soothing companion through the night—reminding you that you are where you need to be, and rest is already unfolding.
Transcript
Hello and welcome to this Yoga Nidra that is here to help you fall back asleep perhaps in the middle of the night when your sleep gets interrupted.
You might drift off to sleep but know and be reassured that even if that doesn't happen you will be gaining this beautiful valuable rest either way.
Simply listening to this recording will gift your body and mind deep restoration.
If you do fall asleep at any point before the end of the recording great and yet if you remain awake simply restart from the beginning and keep drifting off into this liminal space of awareness that is Yoga Nidra.
Settle down in the comfort of your bed and as you are settling in release any pressure onto yourself,
Any pressure to be anything else than you are right now.
Be exactly as you are,
Feel what you feel,
Know that you are welcome exactly as you are.
As you are settling in your cozy sleepy nest of your bed,
You might keep your eyes open for a little bit,
Welcoming the darkness of the night,
The darkness of the space you are in.
Welcoming this beautiful darkness that is brought to you by the goddess Yoga Nidra herself to cover you with her gift of restoration,
Forgetting,
The gift of sleep.
As you're settling here don't rush into perfect stillness.
Notice if there is anything in your physical body that needs to be readjusted,
Perhaps another layer of clothing to keep you really cozy.
Perhaps you just need to snuggle in a little bit deeper beneath your blankets.
Take time to settle in,
Moving towards gentle stillness as you feel the steady support of warm bed beneath you and the earth herself beneath.
The bed that will hold you through the entire night until it's time to wake up.
Let your body be heavy and held as if you could make a deep imprint in the bed that you find yourself in.
Feel also the soft covers,
The layers perhaps of your clothing,
The layers above your body.
Feeling also into the space,
The air gently touching the naked skin.
And if the eyes are still open this might be a good time to gently close your eyelids,
Inviting your awareness to drift inwards into the warm safety of your own inner experience.
You might want to imagine yourself surrounded by a circle of protection.
That circle surrounds yourself,
Your entire body,
The bed you find yourself in.
And the circle can be any color.
It could be made out of a light or any material or a simple line that you imagine drawn around your bed.
Knowing that this circle provides you full protection so you may rest fully,
So you may release any need to be vigilant.
You are safe here,
Now and for the whole night.
And this magical circle of protection also creates a welcome barrier where any actions,
Any demands of the outer world can simply stay on the inside.
Know that within your circle of protection the time stops and pauses.
So anything that needs to be dealt with,
Anything that needs to be done will be there waiting for you when it's time for you to wake up.
And now as you're resting here in your yoga nidra,
In this circle of protection,
Know that there is nothing else for you to do.
Perhaps taking a couple of deeper exhales,
Exhaling through your open lips and allowing for the air to blow away any remaining worries,
Any thoughts,
So that they can leave your circle of protection and patiently wait for you for the morning once you are rested and restored.
As you blow away anything that might be busying your mind,
Connect to any sounds of the environment that you're in.
Welcoming the sounds further away as well as the sounds closer to your center.
Whatever you can hear is welcome.
Is there anything that you can smell?
Can you allow for any beautiful aromas to ground you?
And there might also be any taste in your mouth connecting to the wateriness,
A sense of taste you might even want to swallow.
Through your closed eyes,
Resting as there is nothing to see,
Can you allow for your sight to be resting?
And yet perhaps there is something that is present through your closed eyelids,
In your inner awareness.
Whatever that might be,
Welcome it to.
As you feel the air touching your bare skin and the clothes and layers of your bedding,
Can you also feel this rhythm,
This rhythmic rising and falling of your chest,
Of your belly,
Arising with each inhale and falling with each exhale?
How far down can the very bottom of your exhalation take you?
Perhaps all the way to your toes.
And how far does the very top of your inhalation take you?
Could you allow yourself to travel from the very bottom of your exhale all the way from your tippy toes to the very top of your inhale at the crown of your head?
Perhaps your breath lengthens a little,
Slows down a little.
From feet to crown,
From top to toes your breath goes.
If you're feeling like there is any tension still present in your physical body,
You might want to gently squeeze the palms of your hands at the top of your inhale.
Hold a little bit of a squeeze to your hands.
And then with a sigh,
With an exhale,
Release your hands,
The palms of your hands unraveling.
And the same way with your inhale,
You squeeze the soles of your feet and hold it there.
And with an exhale you release,
Unravel,
Uncurl your toes and your feet.
You might want to inhale and squeeze your entire body and then exhale to soften and release.
And in the same way,
You might imagine that with inhale both hemispheres of your brain are squishing and with an audible sigh you can unclench,
Release both parts of your brain,
Allowing them to unravel as you would unravel the fists of your hands.
Allowing thoughts to pass through,
In and out.
No need for them to get stuck.
No need to fight them.
With your physical body resting,
Held by the bed,
By the earth,
Covered in the comfort of your own bed,
What would it be like to reconnect to the rhythm of your breath?
And allowing for each exhalation to be one bit longer than the inhale.
And as the cycles of breath come and go,
Maybe each exhale is that little bit longer than the one before.
You might even count your exhales,
Starting from nine and going all the way down to one.
Inhale and exhale long,
Nine.
Long,
Exhale eight.
Keep going in your own rhythm all the way down to one.
If you get lost you can simply come back to nine and begin again.
And when you get to your last breath,
To your last exhale,
Release any control of your breath.
Let the breath come in and out freely,
Rocking you with its predictable pattern.
In and out.
Feeling into this rocking of your breath as you land your awareness softly in your heart center.
And with your awareness present in the heart,
You might repeat to yourself silently,
I am where I need to be.
All else can wait for the next day.
I am receiving the deep rest I deserve.
I am where I need to be.
All else can wait for the next day.
I am receiving the deep rest I deserve.
I am where I need to be.
All else can wait for the next day.
I am receiving the deep rest I deserve.
And with these words,
Sinking deeply into your body,
Into your mind,
Spreading from your heart,
You can take your awareness to softly travel through your body,
To journey through your body as a night sky.
Your body lying here,
Still,
Resting asleep.
Your awareness,
As it travels and touches the different parts of your physical body that is still and resting.
It's as if there is a little star that lights up in the night sky of your body.
Beginning with the crown of your head.
Star there.
Spreading to all the follicles,
The scalp of your hair,
Full of little stars.
Flooding your forehead with the starlight.
A star between your eyebrows and stars on each of your eyebrows,
Left and right.
Stars on your closed eyelids,
Right and left.
And in your eye sockets,
Left and right.
Inside your right ear,
Outside your right ear.
A star inside the left ear and outside the left ear.
A star at the tip of your nose and inside both of the nostrils.
Star at the upper lip and the lower lip,
Tip of your tongue,
Root of your tongue,
The upper teeth and the lower teeth.
Inside the cheeks,
A star at the tip of your chin.
A star at the space in between your collarbones,
The little hollow there.
A star at the top of your left shoulder,
In the crease of your left elbow,
The wrist of your left hand,
The palm of your left hand,
The back of your left hand.
And five little stars at the tip of your fingers,
The thumb,
Index finger,
Middle finger,
Ring finger and the little finger.
The entire right hand,
The lower arm,
The upper arm,
Shoulder,
The whole left arm.
The stars flooding your left breast,
The left side of your chest,
Left side of your waist,
The outer left hip,
The upper leg and the tip of your left knee,
The lower leg,
Your left ankle,
The left foot and the tips of your five toes,
First,
Second,
Third,
Fourth and fifth.
Stars on the entire left leg through to the left heel,
The calf,
Beneath the knee,
The inside of your groin,
The entire left foot,
The left leg,
The whole left side of your body.
The night sky of your body lit up with stars of your awareness.
The light of your awareness moving from the space between your collarbones to the top of your right shoulder.
Another star in the crease of your right elbow,
Right wrist,
The palm of your right hand and the back of your right hand.
The five fingers on the right hand,
Little stars on the tip of your thumb,
Index,
Middle finger,
Ring finger and the little finger.
Little stars brightening up the right hand,
Lower arm,
Upper arm,
Shoulder.
The starlight spreading to your right breast,
Right side of your chest,
The waist,
The outer hip,
The upper leg and the top of your right knee,
The lower leg,
The ankle,
Top of your foot and the five toes in turn.
Little star on the first,
Second,
Third,
Fourth and fifth toe.
Heel of the right foot,
The calf muscle,
The back of your knee,
The upper leg and the right groin,
The entire right foot,
The right leg,
The whole right side of your body.
The constellation of your night sky lit up on the whole right side evenly.
A star in between the collarbones followed by another star at your heart center,
The space behind your breastbone.
A star,
The belly button,
Star at the pubic bones,
The entire front of your body and little stars illuminating the length of your spine,
The back of your body and the front of your body,
The left side and the right side,
Your entire body illuminated by the stars of your awareness.
The whole body resting.
You feel into the rhythm of your breath as each inhalation allows for all the little stars of awareness to shine one bit brighter.
Each exhalation allows for settling into this warm darkness.
With inhale there is a little bit more light from each of the stars of the constellation of your night sky and each exhalation is this gentle,
Soft return.
Can you let this natural rhythm of your breath to take you from the brightness to the darkness,
From the darkness to the light.
So that now you can welcome both the bright illumination and the darkness to be present at the same time without trying to understand or make anything happen.
What would it be like to welcome the darkness and the light simultaneously?
And could you now move into this felt sense of heaviness?
Each exhalation pulling the weight of your physical body down with gravity towards the support beneath you.
With each exhale there is this beautiful heaviness.
With each inhalation you can feel into this lightness,
Spaciousness.
Allowing for your breath to move you from the grounded weightedness to each inhalation bringing you more lightness,
Weightlessness,
Floaty sensation even.
And now abandoning the breath,
What would it be like to welcome both the heaviness and the lightness to be present at the same time?
Now is the time for you to release any effort.
No need for you to imagine or do anything at all.
Simply resting back and welcoming whatever is present.
Whatever your awareness is bringing to your attention,
Letting that come.
Knowing that you are still safely resting in your circle of protection.
You may rest back in the darkness.
The starry night of your own awareness.
The awareness that is Yoga Nidra.
Receiving the gifts.
In this space you might want to repeat to yourself,
Reaffirm to yourself as a reminder.
I am where I need to be.
All else can wait for the next day.
I am receiving the deep rest I deserve.
Letting these words wash over you.
Feeling them ring true as you rest deeply.
Letting yourself be carried through the night.
Safely on the waves of this starry night of your Yoga Nidra sleep.
Sleep well.
Welcome this rest you so deeply deserve.
Until the moment when it is time to come back.
Have a good night.
