Yoga Nidra Deep Sleep

This guided Yoga Nidra is designed to help you fully let go and drift into deep, nourishing sleep. You'll be gently guided through breath awareness, a full body scan, and simple visualisations that ease you into stillness. There’s nothing you need to do — just listen and rest. The speaking part will be followed by one hour of crackling fire.

Perfect for winding down after a long day, managing anxiety, or simply giving your body and mind the chance to reset. No pressure. No fixing. Just being. Whether you drift off early or stay with the whole hour, it’s all welcome here.

Headphones can enhance the experience, but not essential.

Written & narrated by Stephen Dalton

Transcript

If you have enjoyed this meditation,

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And I'd love to hear from you.

If you could,

Write one kind word in the comments.

Or a few,

If you like.

Thank you.

Hello my friend.

Welcome to your Yoga Nidra deep sleep meditation.

My name is Stephen Dalton,

And it's my great privilege to guide you to sleep tonight.

You find me tonight,

Sitting by a crackling fire,

In a beautiful garden,

Next to a cozy cottage.

Tonight,

We're going to enter a state of deep,

Gentle rest.

A place where the body feels completely supported,

Completely safe,

And the mind can let go of everything.

You don't need to do anything.

You don't need to concentrate.

You don't need to try.

This is your time.

Your space.

A time to simply be.

To float.

To rest.

So let's begin.

Make yourself comfortable now.

And feel the support of the bed,

Or the floor beneath you.

And beneath all of that,

Feel the support of the earth.

Our home.

Our constant support.

Lie in any position that feels right for you.

Some people like to do this meditation before sleep,

Or some like for it to lead into sleep.

So lie in whatever way you want to approach the meditation.

What matters is comfort and ease.

If you haven't already,

Close your eyes.

Let the muscles around your eyes begin to soften.

And if they flutter a little,

That's perfectly fine.

You're safe here.

Let's start with a breath.

No pressure.

No deep inhale needed.

Just breathe in gently through the nose.

And slowly out.

Let it be long.

Let it be quiet.

And again in through the nose.

Nice and easy.

At your own time.

And exhaling slowly.

As if you're sighing without sound.

No tension.

No effort.

Let your shoulders drop.

Just a little more.

Simply allow your breath to return to its natural rhythm.

There's no need to follow it too closely.

Just let it come and go.

Like the tide.

Moving in and out.

Let your body begin to feel heavier.

Supported by the surface beneath you.

The bed.

Or the mat.

Or whatever you're lying on.

It's holding you.

There's nothing you need to hold up.

Notice the back of your head.

Perhaps it's gently touching the pillow.

And feel the weight of your arms.

Resting.

Feel the back of your hands.

The fingers slightly curled.

No effort at all.

Let the legs grow heavy now.

The hips.

The ankles.

All softening into the stillness.

If you feel a bit restless,

That's okay.

That's natural.

If you feel very peaceful,

That's also great.

Whatever way you feel right now is just fine.

Just be.

And come back to the breath.

Now I'll invite you to start letting go of the day.

Not all at once.

Just piece by piece.

Let go of where you've been.

Let go of conversations.

Let go of to-do lists.

Let go of roles.

Responsibilities.

And reactions.

You're not required to be anyone right now.

Not a partner.

Not a parent.

Not a thinker.

Not a planner.

Not even a meditator.

Just you.

Breathing.

Let's take a moment now to feel that stillness.

To settle into it.

If you'd like to,

Bring a simple intention to mind.

Something kind.

Something gentle.

Something true for you tonight.

Maybe it's,

I allow myself to rest.

This is my time.

I am safe now.

Or simply,

It's okay to let go.

Don't force it.

If nothing comes,

That's fine too.

But if you have one,

Just take a moment.

To repeat your intention silently.

Once.

And now,

Let that intention drift away.

You don't need to hold onto it.

You've already planted the seed.

Let it be enough.

We're going to begin to move awareness slowly through the body now.

This is not about imagining anything.

Just quietly noticing.

We'll start small.

Bring your attention now to the right thumb.

No need to move it.

Just become aware of it.

Now the second finger.

The third.

The fourth.

And the fifth.

Now feel the whole palm of the right hand.

The back of the hand.

The wrist.

The forearm.

The elbow.

The upper arm.

The shoulder.

Let the whole right arm soften now.

From the shoulder.

All the way to the fingertips.

Heavy.

Still.

Now bring your awareness to the left thumb.

And gently move through the fingers.

One by one.

Second finger.

Third.

Fourth.

The palm of the left hand.

The back of the hand.

The wrist.

The forearm.

The elbow.

The upper arm.

The shoulder.

Now the whole left arm.

Let it be still.

Let it be quiet.

Both arms now.

At rest.

And let yourself pause here.

And feel the rest.

That your arms now have.

Now bring your attention to the top of your head.

Feel the scalp.

Let it relax.

Bring your awareness down to the forehead now.

And smooth it out.

Let go of any tension there.

Let the space between your eyebrows widen slightly.

Bring awareness to your eyes.

You don't need to see anything.

Let the eyes sink back.

Like they're floating in warm water.

Now to the cheeks.

The temples.

The jaw.

Unclench your teeth if you can.

Let the tongue rest easy inside the mouth.

Notice the whole face now.

Soft.

Still.

Free from effort.

Now down to the throat.

Let it be wide.

Let it be open.

Nothing to say.

No voice needed.

Now bring your awareness to your collarbones.

Your shoulders.

Let them fall away from the ears.

Heavy now.

No lifting.

Bring attention now to the chest.

Just watching.

The rise.

You're not breathing the body.

The body is breathing you.

Let the heart rest.

Let the space around the heart be soft.

Now come to the belly.

Feel how it rises slightly as you inhale.

And softens again.

As you exhale.

No need to change it.

No need to deepen it.

Just observe.

With every breath the belly becomes more spacious.

More easy.

More still.

Now bring your attention to the pelvis.

The hips.

The whole area around the base of the spine.

Let it all feel grounded.

Connected to the surface beneath you.

Held by the earth.

No effort required.

Now move down into the legs.

Bring awareness to the right thigh.

The shin.

The heel.

The sole of the foot.

And the toes.

Each one.

Big toe.

Second.

Third.

Let the whole right leg go now.

Now the left thigh.

The left knee.

Heel.

Sole of the foot.

And the toes.

Big toe.

Second.

Third.

Fifth.

Now feel both legs together.

From the hips to the feet.

No part of the legs needs to hold.

No part needs to do anything.

Let them sink deeper into stillness now.

Now feel the back of the body.

The back of the head.

The neck.

The shoulder blades.

The spine.

The lower back.

The backs of the thighs.

The calves.

The heels.

Let the back of the body soften.

As though it's being gently absorbed.

Into the bed.

You don't need to hold anything up.

You don't need to adjust.

Let gravity do the work.

You're allowed to be this still.

Now feel the front of the body.

From the forehead.

To the throat.

To the chest.

To the belly.

To the pelvis.

To the thighs.

Notice how the breath moves through the front of the body.

Lifting.

Lifting.

Let that rhythm carry you now.

Let us rock you.

Slowly.

Quietly.

Steadily.

Now sense your whole body.

From the crown of the head.

To the soles of the feet.

All of it.

Together.

The whole body.

At ease.

Held by the night.

Let everything be as it is.

No changing.

No fixing.

No needing.

Breathing.

You are lying in a peaceful state now.

Breathing.

Safe.

You are already drifting.

Now we'll begin to explore a few gentle sensations.

No effort needed.

Just suggestions for the body and mind to notice.

If they want to.

If you drift off.

That's perfectly okay.

Let's begin with warmth.

Bring to mind the feeling of warmth.

Maybe the way sunlight feels on your skin.

Or a hot drink cupped in your hands.

The weight of a blanket.

Or the comfort of someone beside you.

Let your body remember that feeling.

The warmth spreading gently through the arms.

The chest.

The belly.

Down through the legs.

Now shift your attention to coolness.

Maybe a breeze on your face.

Or stepping out into the night air.

The feeling of cool sheets when you lie down.

Let your body remember that too.

Just for a moment.

Coolness.

Then the other.

Let both sensations be welcome.

You don't need to choose.

You can drift between them.

Or rest in neither.

Now bring your attention to the feeling of heaviness.

Let the body feel as though it can completely let go.

Like the earth is fully supporting the bones.

The muscles.

The organs.

Everything held.

No effort.

Now imagine the opposite.

Lightness.

As if your body is floating just above the surface.

Weightless.

Like a feather resting on air.

Heaviness.

Lightness.

Heavy.

Now let all of that go.

No need to imagine anything more.

Just rest.

Rest.

We're now going to move into a simple visualization.

You don't need to picture it perfectly.

Just let the words drift by.

Let the mind wander.

Imagine now that you are outside.

In a quiet,

Open place.

It's nighttime.

The air is still.

There's a faint breeze.

Just enough to notice.

Just cool.

The ground beneath your feet is soft.

Maybe it's grass.

Maybe moss.

Or sand.

You begin walking slowly.

There's no direction.

No destination.

You are not in a hurry.

Each step is quiet.

Each movement is slow.

You come to a small path.

It winds gently through trees.

Or maybe along the edge of a still lake.

There's moonlight.

But it's subtle.

Just enough to see by.

Everything else is darkness.

Comfortable darkness.

You keep walking.

You hear your own breath.

You hear the wind.

And your own heartbeat.

You come to a wooden bench.

It's old.

But solid.

You sit down.

And then lie back.

Looking up at the open sky.

It is beautiful.

There are many stars.

And you lie there for a while.

Not thinking.

Not doing.

Just watching the sky above you.

And feeling the ground below.

There's nothing else you need.

Nothing else to become.

This is enough.

You are safe here.

You are still.

Let the world get quieter.

Let the breath get softer.

Let everything become a little more distant.

You don't need to listen anymore.

You don't need to follow.

Sleep is coming.

There's nothing left for you to do now.

No more following.

No more thinking.

The breath is soft.

The body is still.

The mind is far away.

Let the words come and go.

You don't need to hold on to them.

You are drifting now.

Drifting into rest.

Into safety.

Into silence.

There may be thoughts.

See them for what they are.

Just thoughts.

Floating away.

Like leaves on a moonlit river.

Or clouds passing through a starlit sky.

Nothing sticks.

Nothing stays.

You are further from the world now.

Further from the day.

You are safe.

Let the body sleep.

Let the breath move on its own.

Let the muscles release what's left.

Let the back of the body grow heavier.

The face soften.

The mouth fall open slightly.

No need to notice.

No need to adjust.

Everything is already happening.

Let the whole body dissolve.

Let the edges blur.

There is no more body.

Only space.

Only stillness.

Only sleep.

Sleep.

Sleep now.

Move towards untroubled sleep.

Sleep well,

My friend.

Reviews

Fabulous 💐

Finding your beautiful meditations is a blessing in so many ways. Heartfelt gratitude.💜🙏

Such a wonderful meditation, as its Halloween the crackling fire added that little bit extra. I shall return. Thank you 🙏🏻 ✨

Thank you for sharing all your life’s adventure stories both abroad and island & Transylvania. Yoga Nindra Deep Sleep is so comforting especially without background music which can be distracting, but wellcome the soothing crackling fire. Your calming voice soothes the limbs into relaxation easily. Thank you 🙏🏻 I never tire from listening to The Book Shop of Sleep with rain. Thank you sooo much🙏🏻🙏🏻❤️

Superb voice !!!
Love your callming