Yoga Nidra With Delta Waves

Soothe the body and quiet the mind with this 20-minute nighttime Yoga Nidra meditation inspired by the ancient Zen practice Nanso no Ho. You’ll be guided to imagine a warming golden light slowly flowing through the body, melting the muscles and dissolving tension from head to toe.

Perfect for bedtime or restless evenings, this practice nurtures emotional balance, reduces overwhelm, and restores harmony to your energy. Allow this gentle heat to soften every layer of your being and carry you into peaceful, healing sleep.

Listen at bedtime to release the day or during sleepless nights to relax body and mind and ease insomnia.

Music: Delta Waves Music of Wisdom

Transcript

Allowing yourself to find the most comfortable position that you can allowing the body to settle and the eyes to close and being aware of the connection of the body and the surface beneath you feeling the weight of the body noticing how the inhale flows into the exhale and how the exhale flows back into the inhale each breath in breathing in calm and each breath out letting go beginning to deepen your breath I would count for an inhale five and an exhale five if my pace doesn't work for you adjust as needed breathing in two three four five and eight two three four five in two three four five and eight two three four five deep breathing breath flowing in and out in this quiet calm rhythm like waves flowing in and out each inhale bringing a sense of calm and each exhale body sinking deeper and deeper into rest aware of your feet the ankles calves knees upper legs pelvis the spine belly chest shoulders hands neck and face and now imagine a soft golden light hovering just above the crown of the head and allow the warmth from the light to drift down to the top of your head to the top of the head the forehead into the eyes warming and melting any tiny muscles behind the eyes and softening the space between the eyebrows allowing this light to glide down to your cheeks melting any tightness in your jaw and perhaps allowing your lips to pass slightly as this warming light flows down the throat to the neck shoulders melting soothing the muscles and loosening any weight that you've been carrying breath in as you breathe out allow the shoulders to drop down softening the arms growing heavy as the light travels down the arms warming and melting the muscles it's as though sunlight itself has softened into liquid gold allow this light to travel down to your hands and fingers a comforting radiance soothing each joint and each tendon feeling spreading across your chest surrounding your heart each inhale gathers warmth each exhale softens any remaining tension eases away light flowing down into the ribs and the belly warming and releasing any muscles of the abdomen a place that often holds worry or strain perhaps you notice a gentle sense of surrender here as if the body finally remembers how to rest this golden warmth moves down through your hips and thighs melting the muscles layer by layer traveling down through your knee calves and down to your feet and toes your entire body is now bathed in a warming golden light allow this light to warm and melt any tension or tiredness here you are held in safety and the light whispers softly you are safe you are whole and you may rest allow this warming melting light to stay with you as you drift deeper and deeper down allow the warmth to settle further into your being nothing to fix nothing to change only this quiet golden glow muscles melting resting here peacefully watching your breath with the mind the sense of peace and sense of stillness within

Reviews

Pefection! A gentle, light-drenched meditation with soothing voice & music. Helped me calm & go back to sleep after waking in the night with anxiety. Added to my playlist! Thank you. ☮️😴💖