Deepest Sleep Ever | 3-Hour Yoga Nidra & Healing Soundscape

This session is designed to guide you effortlessly into a deep state of rest. We begin with 40 minutes of guided Yoga Nidra, a powerful practice scientifically proven to calm the nervous system, reduce stress, and bring the body into a sleep-ready state. Then, you’ll be carried into deep, uninterrupted rest with 2 hours of soothing, healing soundscapes—helping you drift into the most rejuvenating, peaceful sleep possible.

Transcript

Hello and welcome to the practice of yoga nidra.

My name is Kumari and I'll be your guide.

This yoga nidra is especially for sleep.

Yoga nidra is so effective for sleep because it guides the body and mind into a deeply relaxed state,

Balancing the nervous system and allowing for profound restoration.

Yoga nidra activates the parasympathetic nervous system and it shifts the body out of fight or flight and into rest and digest,

Reducing stress hormones like cortisol and promoting deep relaxation.

Yoga nidra encourages brainwave shifts.

So the practice guides you into alpha and theta brainwave states.

These brainwave states are associated with deep relaxation in the early stages of sleep.

This helps quiet mental chatter and ease the transition into deeper sleep cycles.

The practice also helps you release muscle tension.

When we're doing this systematic body scan,

It promotes physical relaxation,

Helping to release build-up tension that sometimes can interfere with sleep.

By directing awareness inward in a structured way,

Yoga nidra helps quiet anxious thoughts,

Making it much easier to fall asleep and stay asleep.

Yoga nidra promotes deep rest even if you don't fall asleep.

Yoga nidra can induce a sleep-like state while keeping the mind aware,

Which provides restorative benefits similar to deep sleep.

Studies show that even 30 minutes of yoga nidra can feel like hours of sleep.

Yoga nidra creates a sleep-positive habit.

So when you choose to practice regularly,

This helps train your mind and body to recognize deep relaxation,

Making it easier to fall asleep every night over time.

So if you haven't already,

Go ahead and get your bed as comfortable as possible.

Maybe even using extra blankets and pillows to ensure that you're nice and warm and you feel really snuggled in.

Consider covering your eyes with a soft cloth or an eye pillow or mask.

This helps with the journey into deep,

Deep rest.

Because this is a yoga nidra specifically for sleep.

And by the way,

You really can use any yoga nidra for sleep.

I won't be guiding you out of this yoga nidra,

And I'll let the music play for a little longer after I'm done speaking.

I trust that you're all settled in now.

Open and receptive to a glorious night of sleep.

Let's begin by connecting to the physical body.

Just a sense of the head.

Feeling how your head is snuggled and supported.

Letting go even more of the neck and the head.

Now a sense of your whole back.

Lengths of your arms,

Your hands.

Just become aware of how your hands and arms are resting.

Feel the hips and the buttocks.

Sinking down into your bed.

Aware of the legs and how the feet are resting.

Taking time here to make any other little adjustments that would help you be even 3% more comfortable.

Now can you sense and feel the blanket covering you?

Perhaps even feeling the ambient air on any exposed skin.

A sense of the whole body simply resting in stillness.

Allow your awareness to move to the jaw.

Just loosening the jaw by shifting it around a few times.

Releasing the tongue that's at the roof of the mouth.

Sense the muscles in the cheeks,

The eyes,

The forehead.

Like each exhale was a vehicle for softening every tiny little muscle that animates your face.

Feeling like your skin is just draped over the structure of the skull and face.

Maybe even feeling a little bit more of the sensation of the body letting go in the neck.

Feel each hand,

Your hard working fingers,

Allowed to just be soft and rest in any way that feels the most comfortable.

Sensing the energy that's vibrating in the hands,

The weight of the hands.

Allow attention to flow down to the feet now.

Really taking in how your feet feel.

The feet and legs arrive at stillness now.

Move you,

Support you.

Would you sense a heaviness here?

A heaviness in the whole lower half of the body.

And a feeling of softness and warmth within the whole body.

Now cultivating an awareness of the breath happening at the nostrils.

Notice the coolness and the dryness on the inhale.

And the warmth and moisture with each exhale.

Tap into the sacred rhythm of your natural breath.

The breath that animates you.

The breath that flows effortlessly 24-7.

Imagine the mind as a muscle.

And how each inhale flows into your whole head.

And cleanses and softens this muscle with each exhale releasing.

See the breath in the mind flowing up,

Filling the whole head and softening.

Any thoughts that don't serve you,

That aren't helpful,

Are simply flushed away through the exhale.

Whole body feeling light.

Light with the effortless letting go.

Simply by your attention to it.

Feel your breath now inside the ribcage.

Feeling the action of the lungs expanding and contracting.

How the body around the lungs gently moves with each breath.

And then softly guide your attention to the area of the navel.

And start to connect with your diaphragmatic breath.

Might even feel a sense of the belly poofing up with each inhale.

And softening back down with each exhale.

Now can you feel your breath in all those three places simultaneously.

The belly,

The lungs and the nose.

Feeling the whole body expand now with each inhale.

And soften with each exhale.

The whole body breathing.

Welcoming a breathing practice.

Guide us deeper into a state of the parasympathetic nervous system response.

Rest and digest.

We'll take five little sips of air to make the inhale.

Holding the breath for five seconds.

And exhaling for five seconds.

We'll do the first few rounds together.

And then practice on your own a few more times.

Let's take a deeper breath in.

The deepest one yet.

Inhaling.

And exhaling.

Now five sips in.

And hold.

Five,

Four,

Three,

Two,

One.

Exhale.

Five,

Four,

Three,

Two,

One.

Inhale through the nose.

Hold.

Exhale.

Five,

Four,

Three,

Two,

One.

Keep going a few more times.

Your next exhale dissolves the breathing practice.

Awareness saturating your whole body.

Noticing the effects and how deeply relaxed you already are.

Now it's time to place the sankalpas like planting a seed deep in the subconscious.

Repeat in your mind after me these three phrases especially created for deep sleep.

My body is at ease,

My mind is calm,

And sleep comes naturally to me.

I release the day with gratitude and sink into peaceful,

Healing sleep.

Sleep embraces me with comfort and I awaken with clarity and vitality.

And so it is.

Next on our journey into deep sleep is the rotation of consciousness.

Where we move around the body placing attention on each area that's mentioned.

Taking every tissue,

Every cell into an even more passive and relaxed state.

We'll begin with the right hand thumb.

And now the index finger,

The middle finger,

Ring finger,

And pinky.

Sensing and feeling all five fingers.

Awareness resting now at the center of the palm.

Feeling the subtle warmth and energy in the palm and fingers.

And now an awareness of the whole right hand,

The right wrist,

Forearm,

Elbow,

Upper arm,

And the shoulder.

The whole right arm and hand as one.

The right collarbone,

The right armpit,

Right side of chest,

Waist,

The joint of the hip,

Right thigh.

Knee,

Lower leg,

Ankle.

All five toes,

The big toe,

Second toe,

Third,

Fourth,

And fifth.

And the sole of the right foot.

Sensing in the mind the sole of the right foot.

And now the whole right foot and leg as one.

And the whole right half of the body.

A sense of the front side and the back side and the whole right half of the body.

Energetically alive and vibrant.

Take attention now to the left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

All five fingers.

To the center of the palm.

Feeling the subtle warmth here in the palm and the fingers.

And now a sense of the whole left hand and the whole left arm.

Wrist,

Forearm,

Elbow,

Upper arm,

And shoulder.

And the whole left arm and hand as one.

The left collarbone,

The left half of the chest,

Waist,

The joint of the hip,

Thigh,

Knee,

Lower leg,

Ankle.

And all five toes,

The big toe,

Second toe,

Third,

Fourth,

And fifth.

A felt sense of the sole of the left foot.

And the whole left foot.

The whole left leg.

The whole left half of the body.

The whole left half of the body.

The back side and the front side.

The left half of the body animated with subtle energy.

Take your attention now to the center of the eyebrows.

Your third eye.

Imagining you could see inward to the brain,

The pineal gland.

Now a sense of the whole skull.

And the skull.

The expanse of the forehead.

The right eyebrow.

Temple.

The right eye.

Right cheek.

Aware of the whole right side of the face.

The left eyebrow.

Temple.

And the eye.

A sense of the left cheek.

And now a sense of the whole left half of the face.

The whole left half of the face.

To the tip of the nose.

And the nostril.

And the feeling of the breath moving in and out of the nostrils.

The upper lip.

Lower lip.

The inside of the mouth.

As if each of your 10,

000 taste buds were dancing.

Subtly tingling with sensation.

Feeling sensation in the whole mouth now.

Could you imagine the base or the root of the tongue?

And the inside of the throat.

Now the hollow of the throat between the collarbone.

The center of the chest.

The solar plexus.

Navel.

Cubic bone.

Hale bone.

Seeing in the mind's eye the spine.

Rising from the tailbone all the way up the back to the base of the skull.

Feeling now the whole back side of the body.

The whole front side of the body.

A felt sense of the whole body radiating life force energy.

Your trillions of intelligent cells vibrating.

Healing.

Expanding.

A sense of the whole body as one radiant field of energy.

Feeling the breath inside the body as energy.

Feeling how the whole body moves subtly with each inhale and each exhale.

Breathing to a count.

Inhale,

4,

3,

2,

1.

Exhale,

4,

3,

2,

1.

Inhale,

4,

3,

2,

1.

Exhale,

4,

3,

2,

1.

Feeling your breath and your whole body.

Letting go of the counting with this next exhale.

Sense the body as light and airy.

Completely soft.

Awareness of the breath at the center of the chest.

As if you were breathing in and out from the center of the chest.

Visualize the breath washing the entire body with each inhale and each exhale.

Breathing in,

The breath flows to the top of the head.

Breathing out,

The breath flows down the body to the toes.

And then up from the toes all the way back to the top of the head.

And releasing down the whole body.

A sense of washing your body with energy.

Visualizing your breath moving up and down the body.

However you're experiencing this is right.

Perhaps seeing colors or shapes.

As you intentionally move and visualize up and down the body.

Imagine each exhale now is filling the right half of your body with sand.

The whole right half of the body getting heavier and heavier.

The right side of the body sinking in deeper to the bed.

Now begin to imagine the left half being filled with sand with every exhale.

The whole left hemisphere of the body getting heavier with each exhale.

The left side weighted down sinking into the bed.

Imagine you could pour all of that awareness and heaviness back into the right side.

The right side of your body heavy and dense.

Weighted down.

Moving that awareness all over to the left half.

A sense of weight and heaviness in the left half of the body.

Now a feeling of the whole body heavy.

Each side equally dense.

So heavy you couldn't possibly even lift your arm.

Deeply resting now.

Held in the arms of the entire universe.

Swaying softly.

Lovingly embrace.

Swaying.

Floating.

Resting back as pure presence.

One with your own radiant true nature.

It's all into oneness.