Yoga Nidra Extended For Deep Sleep
Hello and welcome to this amazing long-form yoga nidra for deep sleep. I have included specially curated music in the background. The music is in the key of 432Hz which has been shown to reduce stress and promote deep states of relaxation. Yoga Nidra is a set of techniques that guide the practitioner into the realm of slow brain wave states. In this state, your body can heal, rejuvenate, and release tension and resistance. The word "nidra" is a Sanskrit word for sleep. When we go into the state of yoga nidra we are in the hypnogogic state-that liminal space between waking and deep sleep. This recording intends that you will fall asleep (and stay asleep) due to profound relaxation in every layer of your being. Wishing you a wonderful night of sleep!
Transcript
Hello and welcome to the practice of yoga nidra.
My name is Kumari and I'll be your guide today to help you drift off into an amazing night's sleep.
This beautiful practice of yoga nidra is effortless so there's nothing you need to do except get really comfortable and ready for bed.
And allow my voice to take you on a journey into deep breath.
Perhaps that means snuggling a pillow under the knees or a soft squishy pillow under the head to really support the neck.
Be sure you're warm enough.
Maybe even a soft scarf or a loose fitting eye mask over your eyes would be nice.
Doing all the things you'd like to do to really create a very very cozy little nest for yourself.
Maybe even pausing the recording to make sure your nest is feathered.
And now that you're all snuggled in,
Let's start our journey by just coming aware of your body resting here.
Drawing an outline of your body in your mind's eye.
Your head,
Your shoulders,
Your arms,
Torso,
Hip,
Leg,
And feet.
And simply sensing the whole body as one here.
The head held.
The jaw relaxed.
The tongue relaxed.
The cheeks,
Forehead,
Eye.
A sense of the whole face relaxed and void of expression.
All the muscles softening.
The jaw.
The neck.
The shoulders.
The arms still and relaxed.
The hands resting now.
Allowed to just let go.
The hips and the buttocks.
Legs and feet.
All off duty now.
Every muscle in your body receptive and ready to let go completely.
All your blood and organs inside your body.
And your trillions of intelligent cells rallying for this time of rest that is an integral part of your happy life the next day.
Whole body softening.
Melting down like wax.
And starting to notice the feeling of your breath within.
Rise and fall of your sacred breath.
Where do you feel your breath happening in your body as you breathe?
Just stay focusing there for the next few breaths.
And now shift your attention to your hands.
Becoming aware of your fingers.
The thumb.
Index finger.
Middle finger.
Ring finger.
And pinky finger.
In the palms of your hands.
Maybe even feeling a sense of energy pulsating in the fingers and the palms.
Next,
We'll start a breathing practice where we open the hands for the count of four and then close the hands for a count of four.
Allowing your focus to connect to this opening and closing as you breathe.
Take a deep breath in through your nose and slowly let it go.
Let's do two more like that and then we'll begin the practice.
Inhale.
Slowly exhale.
Again,
Big breath in.
And let it go.
Inhale.
One,
Two,
Three,
Four.
Exhale.
Exhale.
One,
Two,
Three,
Four.
Again,
Open hands.
Inhale.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
And letting your hands come back to a natural position.
Again,
Feeling your whole body as one here.
Support it.
Resting back into the surface.
And we'll welcome in our intention for the practice.
Repeat in your mind after me,
I allow myself deep healing rest.
I allow myself deep healing rest.
I allow myself deep healing rest.
Planting the seed for a beautiful rest now.
Next,
We'll move into the rotation of awareness around your body.
So simply follow my voice as I guide you through this process.
To different areas in your body.
And do your best to place all of your attention there.
Feeling for subtle sensation.
We'll begin with the tip of the right thumb.
And now the tip of the right index finger.
The tip of the middle finger.
Tip of the ring finger.
Tip of the pinky finger.
All five fingertips.
All five fingers.
The palm of your hand.
The top of your hand.
Could you imagine all the bones that make up your hand?
Sensing and feeling the hand from the inside out.
Now be aware of the wrist.
The lower part of the arm.
The crease of the elbow.
The bone of the elbow.
And now the upper arm.
And the whole shoulder.
Can you imagine the triangle of your arm?
And the whole shoulder.
And the whole shoulder.
And the whole shoulder.
And the whole shoulder.
And the whole shoulder.
And the whole shoulder.
And the whole shoulder.
And the whole shoulder.
Can you imagine the joint within your body?
And now all the bones and muscles that make up the right arm.
Subtly pulsating within with life.
Can you see in your mind's eye your whole right arm in hand?
Whole right arm in hand as one.
And now coming to be aware of the right armpit.
And the right shoulder blade.
And the right side of the chest.
And the right side of the abdomen.
And the right hip joint.
And the right thigh.
And the right knee.
And the right knee.
And the right knee.
And the right knee.
And the right knee.
And the right knee.
And the right knee.
And the right knee.
And the right knee.
And the right knee.
And the right thigh.
And now the whole knee.
The calf.
And shin.
And joint of the ankle.
Take a minute now to just imagine all the bones and muscles within the right leg.
And then let your awareness drift to the tip of your right toe.
The tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
And tip of the small toe.
Now a sense of all five of your toes.
And now the sole of the right foot.
The ball.
The arch.
And the heel.
See in your mind's eye the sole of your foot.
Imagine you could see all the bones in your foot.
And now sense the whole right foot and leg as one.
The whole right leg and foot.
And now allow your awareness to spread into the whole right half of your body.
The whole right half of your body.
As if it were separate from the left.
The whole right side.
And now bring your attention to the left side of your body.
The whole right side.
And now bring your attention to the left thumb tip.
The index fingertip.
The middle fingertip.
Ring fingertip.
Ring fingertip.
And small fingertip.
All five fingertips now.
Sensing,
Feeling all five fingers.
In the palm of your hand.
In the palm of your hand.
Sensing the energy within the hand.
Even the bone.
The whole left hand.
The left wrist.
The lower arm.
The crease of the elbow.
The bone of the elbow.
The upper arm.
And the whole joint of the shoulder.
Could you see the joint of the shoulder in your mind?
And then all the bones and muscles in the left arm and hand.
The whole left arm and hand.
Sensing from the inside out.
And now an awareness of the shoulder blade on the left side.
And the left armpit.
The left side of the chest.
And the left half of the abdomen.
The joint of the left hip.
And the thigh.
Knee.
Calf.
Shin.
And now the tip of the left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the small toe.
All five toe tips.
And now all five toes.
And awareness spreads into the sole of your left foot.
The ball.
Arch.
And heal.
Feel in your mind the sole of your left foot.
And now your whole left foot.
Imagining all the bones within.
And now your whole left leg.
Might you sense the joints and bones and muscles that make up your left leg and foot.
Your whole left leg and foot.
And let your awareness drift back now.
To your pelvis.
Imagine all the contents of your pelvic bowl.
And the pubic bone.
And now the abdomen.
A slight awareness of your organs of digestion.
Now move off the body.
Do you sense the area above the navel but below the rib cage?
And let that awareness expand into the whole rib cage.
Imagining the organs protecting you.
Everything working in perfect harmony for your highest good.
And attention rises to the very center of your chest.
And then to the right collarbone.
To the little hollow of the throat.
And could you imagine the inside of your throat.
And the base of your tongue.
The tip of the tongue.
And the whole tongue.
The whole surface of the tongue.
The tip of the tongue filled with taste buds.
Sensing the tongue.
And now the roof of the mouth.
The inside of your right cheek.
And the inside of the left cheek.
Your gum.
Your teeth.
Your whole interior of your mouth.
Sensing and feeling the inside of your mouth.
And now the lower lip.
And the upper lip.
A feeling of both lips.
Your nose.
Your nostrils.
Taking in and out breath.
Deep into the sinuses.
Just imagine you could see your sinuses.
And now the orb of the right eye.
Held perfectly in its socket.
Imagining the tiny muscles and nerves that make up the eye.
Aware of the eyelid.
And the lashes.
And the whole right eye.
And now see the orb of the left eye.
Held.
Perfectly situated.
The eyelid.
And the lashes.
And the whole left eye.
And now a sense of both eyes at the same time.
Feeling your eyes.
And let your attention drift to your right eye.
And your right ear.
See in your mind's eye the shape of your ear.
Imagine you could see in the ear canal.
Awareness of your entire right ear.
And now the left.
See the left ear.
Imagine the ear canal.
Aware of your entire left ear.
And now both ears simultaneously.
Both ears.
Gently aware of my voice.
Attention moving now to the point between the eyebrows.
And the right eyebrow.
Left eyebrow.
And the whole forehead.
Sensing your entire forehead.
And now send your attention to the very top of your head.
Could you imagine dropping down into the center of your brain.
The pineal gland.
The right hemisphere of your brain.
And the left hemisphere of your brain.
The whole brain.
Sense the entire skull.
Sense the scalp.
Sense all the hair follicles.
Tiny muscles and nerves of the scalp.
And now become aware of your entire head.
The whole upper half of your body.
The whole lower half of your body.
Sense and feel the whole back side of your body.
The whole back side of your body.
The whole front side of your body.
The whole front side of your body.
The whole front side of your body.
Your whole body now.
Aware of your whole body as one radiant field of vital energy.
Whole body.
Whole body.
Letting go.
And now tuning into the breath happening inside your body.
Feeling your natural breath happening.
Begin to imagine you can just breathe in and out the left nostril.
Breathing in.
Psychically inhaling through the left.
And exhaling through the left.
And now expanding this visualization into breathing just with the left lung.
Just the left nostril and left lung.
Let awareness fill the whole left half of your body with each inhale.
And exhale.
Whole left half of body.
Whole left half of body.
Expanding and condensing with each breath.
Letting that go and just coming back to the awareness of your breath.
Not changing it in any way.
Just back to its natural pace.
And now the right nostril.
Psychically inhaling and exhaling through the right nostril.
And now as if just the right lung were expanding and condensing.
Expanding that into the whole right half of your body now.
Whole right half of your body.
Breathing.
And now dissolving that focus and coming back to your breath just as it is.
Feel your breath moving in and out both nostrils equally.
And now sensing the expansion of both lungs equally.
Imagine your breath expanding your whole body with each inhale.
And condensing your whole body with each exhale.
And a sense of your entire body breathing now.
Every cell breathing.
Whole body breathing.
Whole body as one vessel of life force energy.
Feel your body becoming heavy with each exhale.
Whole body heavy.
Sinking down into the earth.
As if each exhale filled your limbs with sand.
Heavy body.
Dense.
Weighted down.
Whole body sinking deep into the earth.
Feel each inhale now.
Each inhale rising this vessel up towards the sky.
Each inhale the sand leaves.
And the limbs become hollow.
Each inhale the body gets lighter.
Like a balloon floating up to the sky.
Whole body light and airy.
Weightless.
Floating.
Revisit the exhale.
Each exhale pressing you down.
Each exhale the body is getting heavier.
The weight of your body spreading down into the earth.
Whole body heavy.
Dense.
One with the earth.
One with the earth.
Begin to focus on your inhales.
Sensing in your mind your body lifting.
Body coming up.
Filled with lightness.
Lightness with each inhale.
Body floating.
Hollow.
Lifting up to the sky.
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4.9 (77)
Recent Reviews
Cathy
January 9, 2026
I woke up in the night & this was so calming & relaxing. Thank you.
Faelamc
October 18, 2025
Had a fantastic sleep for 10 hours, very grateful 🙏
Ginger
July 22, 2024
Love how long this was. I woke up to something really alarming middle of the night and this helped me get back to sleep finally 🙏
Jeffrey
June 13, 2024
Absolutely lovely practice, I have also been especially enjoying your weekly live nitras as well ❤ Thank you