Yoga Nidra For Deep, Restorative Sleep

Unwind and relax with Yoga Nidra for Deep, Restorative Sleep, guided by me, Rianne, to help you drift into restful slumber. This gentle practice calms your mind, eases tension, and prepares your body for deep relaxation. Whether you’re new to meditation or already love it, I’m here to guide you toward better sleep and a peaceful night. Let go of the day and wake up feeling refreshed and renewed.

Transcript

Welcome to Yoga Nidra for Deep Sleep.

Yoga Nidra is a practice of deep transformation and rest,

Uniquely designed to guide you into a state of deep relaxation.

It is more than just guided meditation.

It's a journey through the layers of consciousness that can help ease the mind and prepare the body for peaceful sleep.

My name is Rianne,

And I will be your guide for this practice.

Together,

We will create a soothing space for deep rest and renewal.

I will not be using any bells or chimes to signal the end of the practice.

This allows you to transition seamlessly into sleep without disruption.

Simply allow yourself to drift off whenever you feel ready.

Before we begin,

Take a moment to find your most comfortable sleep position.

Whether that means lying on your back,

Curling up on your side,

Or settling into any position that helps you feel most at ease.

Making any adjustments that you need.

You may use a pillow for support,

Place a bolster under your knees,

Or wrap yourself in a cozy blanket to feel warm and secure.

Let your body sink deeply into your bed,

Fully supported and relaxed.

Rest your arms in a natural position,

Or wherever feels most comfortable to you.

Allow your body to settle naturally into the best position for sleep.

Make any adjustments that might help you get just 10% more comfortable.

Cozy down into your sleep surface.

Are you warm enough?

Do you feel supported?

Is your room dark enough and free of distractions?

This is your chance to sleep and rest with ease.

Letting go of any expectations for this yoga nidra practice and knowing there is no right or wrong way to experience it.

Just be guided by the sound of my voice and be open to the journey ahead.

Let me welcome you to this practice of yoga nidra for deep sleep.

A journey inward to guide you into deep relaxation and prepare your body and mind for restful sleep.

Together we will create a sense of peace and calm,

Gently releasing tension and quieting the mind.

Let's begin by practicing broad awareness,

Where we welcome,

Recognize,

And witness everything that is happening in this moment without judgment.

Allow yourself to simply be awareness itself.

Be awareness itself.

Become aware of the gentle rise and fall of your chest or belly as you breathe in and breathe out.

Feel the natural rhythm of your breath,

Steady and calm like the soothing waves of the ocean,

Noticing your breath in and out of your body.

Allow this awareness to anchor you in the present moment,

Creating a foundation for deep,

Peaceful rest.

Take a moment here to set a sankalpa,

Your heartfelt intention for this practice.

Let your sankalpa be positive,

Precise,

And stated in the present moment as though it is already true.

It could be something like,

I welcome peace and relaxation,

Or I allow myself to fully let go and drift into restful sleep.

Once you have settled on your sankalpa,

I invite you to repeat it to yourself silently three times with the conviction that it is already true.

Now bring your attention back to your breath.

Notice its gentle flow,

Effortless,

Calming.

Expand your awareness to include the sensations of the breath as it moves through your body,

Welcoming,

Recognizing,

And witnessing each inhale and each exhale.

With each inhale,

Imagine a wave of relaxation washing over your body.

With each exhale,

Let go of any tension or thoughts that no longer serve you.

With each exhale,

Inhale relaxation and exhale letting go.

There is nothing to do in this moment except be aware of your breath.

Feel your breath slowing down.

Feel your breath becoming softer,

More rhythmic.

As you rest in this moment,

Practice broad awareness.

You are the observer of your breath.

You are the observer of your body.

Observe yourself going deeper and deeper into relaxation.

Bring your awareness to the thumb of your right hand,

The index finger,

The middle finger,

The ring finger.

And the pinky finger of your right hand.

Feel the palm of your right hand,

The back of your hand,

Your wrist.

Move your awareness to your right forearm,

Elbow,

Upper arm,

Right shoulder.

Allow each part to soften and relax as your awareness moves through it.

Allow your entire right arm to rest heavily and comfortably from shoulder to fingers.

Now shift your awareness to the thumb of your left hand,

Index finger,

Middle finger,

Ring finger.

Now shift your awareness to the thumb of your right hand,

Index finger,

Middle finger,

Pinky finger.

Feel the palm of your left hand,

The back of your hand,

Your left wrist.

Move your awareness to your left forearm,

Elbow,

Upper arm,

Left shoulder.

Allow these areas to release and relax completely.

Feel your entire left arm from shoulder to fingertips resting heavily and comfortably.

Move your intention to your head.

Notice where your head meets your sleep surface.

Notice the back of your head,

Crown of your head,

Left ear,

Right ear.

Notice your forehead,

Releasing any tension.

Notice the spot between your eyebrows.

Feel your eyes in their sockets,

Resting loosely.

Bring your awareness to where your top eyelid meets your bottom eyelid.

Release any tension in your temples,

Your cheeks,

Your jaw.

Allow your tongue to rest softly in your mouth.

Allow your whole face to soften and the weight of your head to sink into your sleep surface.

Let go of any tension in your neck,

Your throat,

Your collarbones.

Notice the expansion and contraction of the intercostal muscles between your ribs with each inhale and exhale,

Softening the ribcage.

Move your attention to your spine,

Releasing tension from the base of your skull all the way down to your tailbone.

Let your spine soften.

Become aware of your belly.

Soften your belly.

Release tension in your hips,

Your entire pelvis.

No need for any tension in your pelvis.

Bring your attention to your thighs,

Softening your quadriceps,

The backs of your thighs.

Let your knees be soft.

As you move your attention to your lower legs,

Exhale any tension out of your lower legs.

Allow your ankles to soften.

Become aware of your heels,

The soles of your feet,

The tops of your feet.

Become aware of your big toes,

Your second toes,

The third toes,

Fourth toes,

Pinky toes.

Notice the softness of both legs from hip to toe.

Notice the softness from shoulders to hips to toes.

Notice the softness from the top of your head to your shoulders,

Hips and toes.

Feel your entire body heavy,

Supported,

At ease.

Let's create your sanctuary,

A special place where you feel completely peaceful.

What do you see in your sanctuary?

Perhaps it's the soft glow of candlelight,

The gentle sway of trees,

Or the expansive view of a night sky filled with stars.

What do you see in this sanctuary of peace?

Are there colors?

Is it light or dark?

Day or night?

Let your mind paint this sanctuary in vivid detail.

Shift your attention to the sounds in your peaceful sanctuary.

What do you hear?

Maybe it's the rustling of leaves,

The soft hum of crickets,

Or the rhythmic sound of ocean waves.

Allow these sounds to soothe and calm you in your peaceful sanctuary.

Next,

Notice the scents.

What do you smell in your peaceful sanctuary?

Is there a faint aroma of flowers,

The fresh smell of earth,

Or the salty breeze of the sea?

Notice all the smells in your peaceful sanctuary.

Letting these scents deepen your sense of relaxation and peace.

Turn your awareness to touch,

Feeling the texture of the surface beneath you in your peaceful sanctuary.

Perhaps the softness of a blanket or the warmth of a breeze.

What are you feeling in your hand or on your body,

On your skin?

Let these sensations enhance your comfort and ease in your peaceful sanctuary.

Finally,

Notice the overall feeling of being in your sanctuary.

Welcome the sense of safety,

Stillness,

And tranquility that surrounds you.

This is your sanctuary,

Your space of rest and renewal,

Crafted entirely by you.

You may revisit your sanctuary at any time during this practice,

Or to help you fall back to sleep,

Or even at another time in your daily life if it serves you.

Allow the feelings in your sanctuary to envelop you as you sink deeper and deeper into relaxation.

Recall a moment of tension or restlessness while allowing yourself to observe it without any attachment.

You are merely observing a moment.

Be the witness.

Notice how it feels in your body and gently acknowledge its presence.

Then shift your awareness to a moment of calm and relaxation.

A moment when you felt perfectly at ease and full of peace.

Feel the contrast between these states,

Letting the sensation of ease and peace grow stronger with each breath.

Now let go of the tension completely and allow the relaxation to expand throughout your body,

Leaving you in a state of calm neutrality.

Allow yourself to sink deeper and deeper into this feeling of peace and ease.

Allow yourself to drift into a state of pure being where there is nothing to do and nowhere to go.

Welcome,

Recognize,

And witness all that arises within you without attachment or resistance.

Be awareness itself.

Resting in the spaciousness of this moment.

Feel yourself merging with this state of blissful relaxation where your body is at rest and your mind is quiet.

There is no need to return to full wakefulness from this practice.

Allow yourself to remain in this deeply relaxed state and let sleep come naturally.

If your mind begins to wander,

Gently bring your awareness back to the soft rhythm of your breath or the peaceful imagery from earlier in the practice.

Know that you are safe,

Supported,

And fully at ease.

May this practice guide you into a night of deep restorative sleep.

Thank you for allowing me to guide you on this journey.

Rest well.

Reviews

Lovely. Thank you.

Worked a treat, slept the whole night through

Your gentle voice and guidance of this nidra was so soothing I fell into slumber before the end of the recording. Many thanks. ☺️