20 Minutes Yoga Nidra

This 20-minute Yoga Nidra invites you into a state of deep rest, a sanctuary from overwhelm and emotional noise. Here, the body softens, the breath steadies, and self-worth quietly returns. Through gentle guidance and soothing awareness of the body and breath, you’ll release the day, untangle tension, and drift into calm, restorative sleep.

As you follow every breath, relaxation deepens naturally. The pauses between the words become gateways to peace, allowing the mind to rest and the heart to remember its own worth.

When to listen:
- At bedtime, to drift naturally into sleep
- Whenever insomnia hits, to settle the mind and body
- After night wakings to help fall back to sleep

Music of Wisdom - 8hz Alpha music to help ease stress.

Transcript

Knowing this time is for you. A moment to rest. A moment to be still. Take a slow breath in. A long gentle breath out. Again inhale softly. And exhale slowly. Following each and every breath. Each breath gives you permission to relax into this moment. And the gaps between my words take you into deeper relaxation. Each and every breath. Gentle, Calm, Comfortable. And if the mind feels particularly busy, You can encourage the out-breath through the mouth. As though you're blowing out through a straw. Now bring to mind your intention for this practice. It might be to rest. It might be to self-soothe. It might be to let go. Draw the awareness to our hands. Press the hands down into the surface beneath you, On your belly if you've got your hands at your belly. And releasing. Awareness to your toe. As you inhale, Draw the toes back toward you. Engage through the leg muscles. And release. Gently guide the head back into the surface beneath you. And release. Allow the neck to gently rock from side to side. Easing out any tension in the neck. And allow the body to find its perfect relaxing position. Bring the awareness to each part of the body that I name. The right hand. Arm of the right hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Right side of the chest. Waist. Hip. Thigh. Knee. Shin. Ankle. Top of the foot. Sole of the foot. And the toes. Awareness to the toes of the left foot now. Sole of the left foot. Top of the foot. Ankle. Shin. Knee. Thigh. Hip. Waist. Left side of the chest. Shoulder. Upper arm. Elbow. Forearm. Wrist. Back of the hand. Arm of the hand. And fingers of the left hand. Awareness to the forehead. Left eye. Right eye. Nose. Upper lip. Lower lips. Throat. Chest. Belly. The front of the legs. The back of the legs. The hips. Spine. Shoulder blades. Back of the head. Top of the head. Whole of the body. From the head down to the fingers. And all the way down. To the toes. Entire body resting in stillness. Held by the earth. Awareness to the breath. Following its natural flow. And with every breath the body sinks deeper each time. Inhaling softness. Exhaling releasing. Inhaling peace. Exhaling letting go. Letting go. Every gap. Between my words. Take you deeper. Into relaxation. Each and every breath. Gentle. Calm. Comfortable. Being aware of the lightness of the body. Almost weightless. Like floating into space. And then heavy. Solid. Grounded. Deep. Sinking deep down. Into the earth. Beneath you. Now imagine a golden light gently surrounding you. It pours over you. Like sunlight. Through curtains. At dawn. The night knows you. Loves you. Protects you. And each breath. Reminding. You are safe. You are loved. And you are whole. Allow the light to penetrate deeper into every cell of the body. Releasing any worries. Melting.