Yoga Nidra Deep Delta Rest

Melt into deep rest in this 10 Minute Yoga Nidra power nap designed to rejuvenate your mind and body. In this short session, you’ll be guided through a gentle body scan and soothing breath awareness, inviting complete body rest while your mind stays quietly alert. Layered with calming delta wave frequencies, this track supports a quick reset for your nervous system, helping you re-energize in the middle of a busy day.

Delta waves are associated with deep restorative sleep, emotional reset, and nervous system repair. They can support improved sleep quality, reduced stress, and a calmer, clearer mind after resting.

When to listen:
- Late morning — as a mindful pause between tasks
- Afternoon — a quick reset to carry you through a busy day
- Early evening — to transition from work mode into rest mode

Permit yourself to switch off for a little while.

Accompanied by Delta Binaural Beats Music by Matt Moore Zzyzx

Transcript

Welcome, My name is Sandhya and I'm guiding you on this short yoga nidra rest for eight minutes. This practice is usually done lying down, However if sitting up feels more comfortable for you, You can do that. Allow the body to adjust and settle and feel completely supported by the earth beneath you. Allow yourself to be held here. Take a breath in and as you breathe out, Allow the body to rest further down, Down into the earth. Again, Take a slow gentle breath in through the nose, The long slow breath out through the mouth. Breathing in and out and once more in and away. Feel yourself arriving here, Being more present with my voice and if you wish here, You can set an intention. Perhaps I invite safety, I welcome rest, I welcome peace. Feel free to pick your own and if no words simply come, Allow yourself to rest in the quiet knowing that being here is enough. Aware of the whole of the body now. Bring your awareness to your right foot, The big toe, Second toe, Middle toe, Fourth toe and little toe. To the sole of the foot, Top of the foot and ankle. Moving up your lower leg, Knee, Upper leg and right hip. Feel the whole of the right leg melting, Sinking. Awareness of the left foot, Big toe, Second toe, Middle toe, Fourth toe and little toe. To the sole of the foot and the top of the foot, The ankle, Lower leg, Upper leg, Hip, The whole of the left leg, Heavy, Relax, Letting go. Take a breath in and away. Watching the stomach now, Rising, Falling at its own pace. Awareness to the right hand, Palm of the hand, Back of the hand, Forearm, Elbow, Upper arm and shoulder. Take a breath in, Allow that right arm to relax deeper and deeper down. Awareness to the left hand now, Thumb, Second finger, Middle finger, Ring finger, Little finger, Palm of the hand, Forearm, Lower arm, Elbow, Upper arm, Shoulder. Breathing in, As you breathe out, Relaxing the whole of the left arm. Awareness to the upper back, Middle back, And lower back. Travelling up the spine to the neck, Throat, Jaw. Breathing in, And as you breathe out, Softening any tension in the jaw, Cheeks, The space behind the eyes, Forehead, Space between the eyebrows, And top of the head. Breathing in, And breathing out. Aware of the whole of the body now, Breath moving naturally. Now beginning to deepen the breath, Opening the eyes. When you feel ready, Bring a movement into the body, And open the eyes. May this bring a sense of peace into your day.

Reviews

Don’t much like the music but this helped me drift back to sleep in the wee hours. 3-3-26