Nidra Nightcap

A short Yoga Nidra for beginners and those with experience alike. This Nidra Nightcap is especially geared toward helping you to rest and fall asleep easily. A great way to end your day and drift into sleep & relaxation.

Transcript

This Nidra is designed to help you relax,

Release,

And give yourself permission to rest.

My name is Jeremy and I want to welcome you to this Nidra Nightcap.

Let's begin with getting you settled.

Find yourself a comfortable position.

You can lie on the floor,

Mat,

Or on the bed.

Gather and use whatever props,

Pillows,

Blankets,

You might have or feel you need.

You can never have too much support.

If lying down isn't available to you,

Just find yourself the most comfortable and supported seat that you can imagine.

There is no right or wrong way to make yourself comfortable.

Only what feels good to you,

In your body,

Right now.

This is your practice,

Your time.

You've decided to give yourself this gift.

Enjoy it.

As you gather your props and get settled,

Let me guide you through what this session will look like.

Yoga Nidra,

Or yogic sleep,

Is a form of guided meditation where I'll take you into a deep state of conscious awareness sleep.

That place between awake and asleep,

Dropping you into the delta state in the brain,

That deep healing state.

In this state,

The body and the mind rest and the consciousness is awake,

Aware.

Taking your nervous system from a sympathetic state into the parasympathetic,

From that fight and flight of our daily lives into that restful,

Healing state.

It is said that just 30 minutes of a Yoga Nidra can be equivalent to two to four hours of sleep.

For this practice,

You simply lay comfortably and listen to my voice.

I will guide you through this practice using carefully curated words and phrases in a specific sequence to help you enter the space where you can reduce your anxiety and stress,

Lower your cortisol levels and help produce a restful sleep.

Know that through this practice,

If you become uncomfortable,

It is okay to shift,

To make that adjustment to the body that will let your mind rest.

Know that if you fall asleep,

That's okay,

It's perfect.

It's your body taking the rest it needs.

Don't worry,

Your brain will still hear and process the words that I'm saying.

No worries.

Whatever happens is happening as it was meant to.

Know that if you do drift into sleep,

By the end,

There will be no bell or chime to end this session.

Notice your position.

Could you make a shift that would make you even 1% more comfortable?

Making whatever adjustment your body is asking for.

Notice the support beneath you,

Holding you,

Supporting you,

Safe and secure.

Bring the attention to your breath.

Notice the rise and fall of the chest.

The inhale fills the lungs with fresh,

Cleansing air.

The exhale,

Removing all that you no longer need.

A full,

Cleansing breath.

Your breath.

Your natural rhythm and pace of breathing.

No right or wrong way to breathe.

Just you.

Your next exhale completely empties the lungs,

Sealing the lips.

Inhale through the nose,

Pausing at the top.

Then open the mouth and audibly sigh out the breath.

Sinking into the surface below you.

Again,

Sealing the lips,

Inhale through the nose.

A little more air this time.

Pausing at the top.

Then part the lips and sigh out that breath.

Your final cleansing breath draws air in through the nose.

The biggest breath of air you've taken today.

Pausing.

Then audibly exhale,

Releasing any remaining tension in the body.

Sinking into the surface below you.

Notice your thoughts.

Where has your mind taken you?

Your mind likes to be busy,

Useful,

Helpful.

It will fill what it perceives as empty space with creating tasks,

Lists,

Solving problems.

Give it permission to rest.

There's nothing you need to do now but rest.

You control your thoughts.

They do not control you.

If you find your mind wandering,

Acknowledge the thought.

Set it aside,

Letting it know you'll come back for it later.

Focus on your senses in the moment.

Feeling the support beneath you,

The smells around you,

The sound of my voice.

You have done so much.

You do so much.

This is your time to rest.

Simply rest.

Letting the body rest.

Letting the mind rest.

In the rest,

There is effortless awareness.

Now setting a sankopa,

An intention.

You're guiding light through this practice.

Mentally repeating this statement.

I deserve rest.

I deserve rest.

I deserve rest.

Now beginning a trip around the body,

A rotation of consciousness to guide you.

Awareness floating from point to point.

Mentally moving,

Mentally touching or feeling each point.

Start by bringing awareness to the point between the eyebrows.

Effortless awareness to the point between the eyebrows.

The hollow of the throat.

The right shoulder.

The right elbow.

The right wrist.

The right thumb.

Tip of the index finger.

Tip of the middle finger.

Tip of the ring finger.

Tip of the little finger.

The right wrist.

Elbow.

Shoulder.

The hollow of the throat.

The left shoulder.

The left wrist.

The left thumb.

Tip of the index finger.

Tip of the middle finger.

Tip of the ring finger.

Tip of the little finger.

The hollow of the throat.

The heart center.

The navel.

The right hip.

The right knee.

The right hip.

The right ankle.

The right big toe.

Tip of the second toe.

Tip of the third toe.

Tip of the fourth toe.

Tip of the little toe.

The right ankle.

Knee.

Shoulder.

The left hip.

The left knee.

The left ankle.

The left big toe.

The second toe.

The third toe.

The fourth toe.

The little toe.

The left ankle.

Knee.

The navel point.

The heart center.

The heart center.

The heart center.

Awareness comes to the breath.

Feel the ribcage expanding with the inhale.

Relaxing with the exhale.

No need to change the breath.

Just your natural rhythm and pace.

Simply noticing the natural expansion and contraction of the body as you breathe.

Expanding in.

Relaxing out.

Expanding in.

Relaxing out.

Relaxing in.

Relaxing out.

Relaxing in.

Relaxing out.

Relaxing in.

Relaxing out.

Relaxing in.

Relaxing out.

Relaxing in.

Relaxing out.

Relaxing in.

Relaxing out.

Relaxing in.

Relaxing out.

Relaxing in.

Relaxing out.

Relaxing out.

Relaxing out.

Relaxing out.

Awaken the feeling of lightness in the body.

The body becomes lighter and lighter.

Light as if you were a balloon floating in the air.

The right leg becoming lighter,

Floating.

The left leg becoming lighter,

Floating.

The hips,

The torso,

Light,

Floating in the air.

The arms lifting lightly,

Hands limp and relaxed.

The head and neck float up,

Gently relaxing back as you float.

The entire body floating.

Experience the lightness through the entire body.

Effortless,

Weightless,

Relaxed.

Now letting go of the feeling of lightness.

Letting it completely wash away.

Noticing now how you can move gently and easily from the feeling of heaviness to the feeling of lightness.

Effortlessly,

Smoothly.

Allowing yourself to move between the two.

Staying in each as long or as short as you wish.

Allow your sankalpa,

Your intention,

To rise once again in your consciousness.

Along with the feeling of rest,

Relaxation it brings.

Thinking to yourself,

I am resting.

I am resting.

I am resting.

I am resting.

Reviews

Very good. I’ve played this twice and fell asleep before the end both times. No music. So nice. 12-29-25