Welcome to Yoga Nidra for Deep Rest.
My name is Sarah.
If you find this practice supportive,
You're warmly invited to follow me here on Insight Timer.
I share meditations designed to help you soften,
Release mental load,
And truly rest.
Yoga Nidra is a guided meditation that allows the body to rest deeply while the mind gradually settles.
This practice is designed to help you unwind and drift naturally towards sleep.
There is nothing you need to achieve.
If you fall asleep at any point,
That is completely welcome.
Begin to settle into a comfortable position.
You may lie on your back or on your side.
Adjust pillows or blankets so your body feels supported and warm.
Allow the room to grow quiet around you.
Create a cozy space.
This is your rest nest.
Let's begin with a slow breath in and out.
Allow yourself to get comfy.
Make any final adjustments to get as comfortable as you can.
Feel free to move or adjust anything at any time during this journey to support your comfort.
Moving slowly and mindfully when you move.
Nothing to do and nowhere to be.
Allowing yourself to soften now.
This is a practice of deep rest.
Noticing your body resting.
Resting.
Aware of your breath.
Simply rest in this experience.
As you settle in,
Allow yourself permission to pause.
Take a slow breath in through the nose.
And a long unhurried breath out through the mouth.
Again,
Inhale.
Feeling the breath arrive naturally.
And exhale.
Releasing any urgency.
Any sense of needing to do or fix anything.
There is nowhere else you need to be right now.
Nothing to accomplish.
This time is simply for you.
Take a deep breath in.
And as you exhale,
Sigh a long sigh.
And again,
Deep breath in.
Sigh.
And now more softly,
Inhale.
And exhale.
With each breath,
Let your body become a little heavier.
As though gravity itself is inviting you to settle.
If thoughts drift in,
That's okay.
You don't need to push them away.
Let them pass like scenery outside a window.
Noticed and then gone.
With each exhale,
Let your body soften a little more.
Five.
Soften your whole body.
Four.
Let go on your exhalation.
Three.
Let any lingering thoughts fade.
Two.
Feel yourself unwinding.
One.
Rest in quiet ease.
If at any point you would like an extra sense of comfort,
Imagine a place that feels soothing,
Peaceful,
And calm.
Peaceful and calm.
It may be somewhere you already know.
Or simply a feeling of warmth and ease.
There is no need to build it in detail.
Just sense the atmosphere.
Quiet.
Steady.
Supportive.
Know that this feeling of comfort is always here and available to you.
Before we continue,
Gently bring to mind a quiet intention.
Perhaps a single word or feeling that reflects how you wish to move through your life.
There is no need to figure it out tonight.
Simply allow it to arise softly.
Silently repeat it once or twice,
Planting it gently like a seed in the soil of rest.
Now let your awareness move through your body as you are guided.
Feel each body part,
Then move on to the next when prompted.
Do not worry if you cannot feel every body part.
Sense your face.
Notice your jaw.
Resting.
Lips.
Nose.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
Underneath the tongue.
Notice teeth.
Gums.
Tongue.
Now feel all of the parts of your mouth all together.
The entire mouth.
Resting gently.
Now feel your nose.
Nostrils.
Right nostril.
Left nostril.
Both nostrils.
Feel your breath passing through the nostrils.
Aware of your sense of smell.
Feel your nose.
Notice your ears.
Feel the wrinkles and folds of the ears.
Backs of the ears.
Ear canals.
Inner ears.
Notice the ears.
Resting quietly.
Now feel your eyes.
Eyelids.
Eyelashes.
Behind the eyes.
The eyes resting in their sockets.
Feel your eyes.
Soft and still.
Become aware of your forehead.
Between the eyebrows.
Notice the crown.
Back of the head.
Back of the neck.
Aware of the throat.
The whole head.
The whole head and neck together.
Feel your throat center.
Right shoulder.
Right arm.
Hand.
Right palm.
Feel all of the fingers on your right hand.
All of the fingers in the back of the hand.
Feel now the whole hand.
Heavy and still.
Aware of the right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Whole right arm and hand together.
Feel throat center.
Notice left shoulder.
Arm.
Hand.
Notice the left palm.
Feel all of the fingers in the back of the hand.
All of the fingers on your left hand.
All of the fingers in the back of the hand.
Feel now the whole hand resting.
Become aware of left wrist.
Forearm.
Elbow.
Upper arm.
Palm.
Shoulder.
Aware of the whole left arm and hand together.
Notice throat center.
Feel the chest.
Heart space.
Heart center.
Belly.
Navel center.
Notice shoulder blades.
Between the shoulder blades.
Ribs on the back.
Sense the low back.
Buttocks.
Become aware of your whole back.
Feel the right hip.
Right thigh.
Knee.
Right lower leg.
Ankle.
Top of the foot.
Notice the heel.
Sole of the right foot.
Feel all of the toes.
Become aware of the whole right foot.
The whole right leg and foot.
Become aware of sensation in the navel.
Left hip.
Thigh.
Knee.
Left lower leg.
Ankle.
Top of the foot.
Notice the heel.
Sole of the left foot.
Ankle.
Toe.
Become aware of the whole left foot.
Whole left leg and foot.
Now feel both feet and legs.
Torso,
Front and back.
Hands and arms.
Neck and head.
Feel the whole body now.
The whole body.
Feel the whole body resting together.
Supported.
Heavy.
At ease.
Relax.
Become aware of your natural breath.
Unaltered.
Effortless.
No need to change your breath.
Simply notice it moving in.
And out.
Flowing easily and rhythmically through your body.
You may notice a soft stillness at the end of each exhale.
A quiet pause before the next breath arrives.
Perhaps you feel the pause between the exhale and the exhale.
No effort required.
As you inhale,
Gently hear the word calm.
Calm with each inhalation.
As you exhale,
Gently hear the word rest.
Rest with each exhale.
Inhaling.
Calm.
Exhaling.
Rest.
Calm.
Rest.
Rest.
Rest.
Let the words grow softer until only the rhythm of your breathing remains.
The breath breathing itself.
We'll continue gently now.
Notice anywhere in your body that feels at ease.
It may be subtle.
Let that area remain just as it is.
No need to make it bigger.
Simply resting there.
Notice the feeling of being supported by the surface beneath you.
Held.
Steady.
Nothing to carry.
Nothing to manage.
Allow your whole body to rest in that support.
Notice any sense of warmth in your body.
Perhaps in the hand or the chest.
Let that warmth remain.
Heavy.
Relaxed.
Now you are going on a journey.
A journey outdoors.
You are standing on a quiet train platform.
Snow falls gently around you.
Soft,
Steady flakes.
Drifting from a pale winter sky.
The air is crisp and clean.
Cool winter air fills your lungs.
Notice the ground beneath your feet.
Solid.
Dependable.
In the distance you hear the low hum of a train approaching.
A quiet calm settles in your chest.
Soon the train glides into the station.
Its metal sides gleam softly.
Reflecting the light of the snow.
Steam curls into the air.
Slow and white.
This train is warm.
Safe and unhurried.
It is carrying nothing you need to worry about.
It is simply here to take you on a journey of rest.
You step aboard.
Inside the train,
Everything feels quiet and softly lit.
The air is warm.
The seats are wide and comfortable.
A seat is waiting for you.
Private and supportive.
You settle in easily.
It feels just right as though it was waiting for you.
As you sit,
Feel the support beneath you.
The way the seat cradles your body.
Your shoulders drop slightly.
Your breath deepens on its own.
You may notice the gentle warmth inside the train.
Your hands rest around a cozy mug filled with your favorite beverage.
A comforting contrast to the cold outside.
Place your attention on the rhythm of your breathing.
Inhale.
Exhale.
With each breath out,
Imagine sinking more fully into your seat.
The train begins to move.
Smoothly.
Steadily.
Without any jolt.
There is no rush.
The journey unfolds at exactly the right pace.
As the train continues,
You notice the observation car ahead.
You move toward it easily.
Without effort.
The doors open quietly.
Inside,
Wide windows reveal the snowy mountains beyond.
The air feels cool and gentle against your skin.
You remain warm and comfortable.
A soft seat waits for you.
You settle in.
Supported.
At ease.
The train moves steadily through the winter landscape.
A pillow and blanket rest nearby.
You are welcome to fully enjoy the view.
Enjoy the space.
There is a quiet hum from the train as it moves steadily along the tracks.
Rhythmic.
Soothing.
Almost like a lullaby.
Outside,
The mountains rise slowly into view.
You are surrounded by snowy mountains that stretch in all directions.
Vast.
Quiet.
Timeless.
Their peaks are softened by fresh snow.
Draped in white.
Like a calm,
Protective blanket.
The mountains stretch quietly in the distance.
Soft winter light rests across the snow.
Casting a silvery glow across the valleys.
Towering peaks and majestic ridges draped in ribbons of winter's quiet blues and whites.
Evergreen trees dot the slopes.
Snow clings to the pine branches.
Heavy.
Still.
Patient in the winter air.
The world feels hushed here.
As though sound itself has softened in reverence.
Your breath slows naturally.
Matching the quiet around you.
As the train moves through the mountains,
Notice the gentle rhythm beneath you.
The subtle sway.
The steady motion.
Each movement lulls your nervous system into ease.
Imagine the tracks carrying you forward without effort on your part.
You don't need to steer.
You don't need to decide.
You are being carried.
There is nothing required of you here.
You might notice how unhurried everything feels.
The train isn't rushing.
It collides.
The landscape shifts gently outside the window.
Frozen streams winding quietly below.
Distant ridgelines fading into mist.
The soft snowflakes drifting past the glass.
There is a deep quiet to it all.
The kind that invites your breath to slow naturally.
The landscape opens to a wide mountain valley.
Snow blankets everything in a soft,
Uninterrupted expanse.
The sky stretches endlessly above.
Pale.
Luminous.
Calm.
Let your body sink a little deeper into the sea.
Heavy.
Let go of any remaining effort to do things correctly.
There is nothing to do.
Nothing to achieve.
Just riding.
Just breathing.
Just being.
Noticing all of the places your body touches the seat beneath you.
Feeling anchored.
Grounded.
Held.
Effort drains away as your muscles relax.
Listening to the rhythm of the train.
And the splendor of the mountains surrounding you.
You feel tension dissolving from your body.
And melting like a snowflake in your palm.
Muscles loose and warm as ease spreads through your body.
You sink in even deeper.
With every exhale,
Let something release.
Tension in the forehead softening.
The space between the shoulders widening.
The belly.
Relaxing.
Thoughts drift by like the snowy landscape.
They remain there as the train continues on.
Pause here for several slow breaths.
As you continue watching,
Let your attention rest gently on small details.
The way the light changes across the snow.
The subtle sway of the car.
The steady rhythm beneath you.
With each breath,
Tension remains.
Spacious.
Calm.
Unpressured.
Snow begins to fall more thickly now.
Large flakes drift past the observation car.
Swirling gently in the train's wake.
Snow continues to drift past the window.
Each one unique.
Each one fleeting.
There is no need to follow any single flake.
Just notice the movement.
More relaxed.
Feeling peaceful and at ease.
Feeling as though you have merged with nature as you rest in this luxurious train car.
A comfortable release flows over your body as you enjoy the ride and the feeling of being carried.
Completely at ease and without effort.
The mountains rise.
Quiet.
Ancient.
Unmoving.
Snow rests along their peaks.
Soft and undisturbed.
The train continues.
Supportive.
Smooth.
As the train continues its steady rhythm,
You may gently bring your quiet attention back to mind.
The simple word or feeling you chose earlier.
There is nothing to figure out.
Simply let it be present.
And again.
Silently repeat it once.
And again.
Planting it softly.
In the stillness of rest.
The mountains fade softly into the distance.
The night grows quieter.
The train continues through the soft winter night.
Steady.
Smooth.
Snow falling softly.
The sway of the rails.
Even.
Unhurried.
There is nowhere to arrive.
Nowhere to return.
Just the gentle motion.
If you remain awake,
You may gently deepen your breath now.
And if you have already drifted towards sleep,
Allow the train to carry you the rest of the way.
The rhythm steady beneath you.
Snow drifting past the windows.
The seat beneath you.
Warm.
Supportive.
Nothing to manage.
Nothing to decide.
Breathing slow.
Heavy.
Resting.
The rhythm of the rails beneath you.
Carrying you.
Gently.
The journey continues.
Rest well.
