Fall Asleep Yoga Nidra With Extended Play Music

This gentle Yoga Nidra practice is an invitation to release effort and reconnect with the body’s innate wisdom for sleep. Through a slow, soothing rhythm and quiet nervous system regulation, you’ll be guided into a state of deep rest, where the body unwinds, the mind settles, and restoration unfolds naturally. The sankalpa for this practice, “I Allow Myself to Rest Deeply,” serves as a tender inner permission slip-reminding you that sleep is not something to achieve, but something to welcome.

The practice itself is just 20 minutes, created to guide you toward rest without overstimulation. When the spoken guidance comes to a close, music will continue softly for 2 hours, allowing you to drift gently into deep, nourishing sleep.

Transcript

Hello and welcome to this practice of Yoga Nidra. My name is Kumari and I'm so grateful that you've chosen to give yourself this time. Take a moment now to build your cozy Nidra nest, Gathering blankets and pillows so every part of your body feels fully supported. The body temperature naturally drops during deep relaxation, So be sure to cover yourself well to stay warm and comfortable throughout the practice and into your peaceful night of sleep. In this recording, I won't guide you back out at the end, But the music will continue softly for several minutes after my voice fades, Allowing you to drift naturally into rest. Now, Again, Notice how you've settled into your nest of support. Is there anything that could make you even 3% more comfortable? Adjust gently if needed. Feel the head nestled in, The shoulder blades resting evenly, Arms and hands soft, And hips and legs and feet completely supported. Allow yourself to fully arrive. We'll begin with a balancing breath called Samavritti. This steady rhythm helps guide the nervous system into calm. We'll be breathing at a 4-count inhale and a 4-count exhale. I'll be guiding you through the first few rounds, And then I'll let you take a little time for a few more. Let's start by taking a long, Slow, Deep breath in through the nose, Softly letting it go. Begin. Inhale, 4, 3, 2, 1. Exhale, 4, 3, 2, 1. Inhale, 4, 3, 2, 1. Exhale, 4, 3, 2, 1. Inhale, 4, 3, 2, 1. Exhale, 4, 3, 2, 1. Keep going. Letting go of the breath with your next exhale. And now we'll plant the seed of intention in this practice. In this deeply relaxed state, The conscious mind quiets and awareness touches the subconscious where patterns and beliefs reside. It's here we plant a seed. Whatever we seek outwardly, Begins inwardly. Repeat after me. I allow myself to rest deeply. I allow myself to rest deeply. I allow myself to rest deeply. Now we journey through the body with awareness. As each area is named, Allow your attention to fill that space. Gentle awareness brings expansion, Release, And subtle reorganization. Bring attention inside the mouth, The tongue, Inner cheeks, Gums, And teeth. Feel the subtle tingling energy present here. Sense the lips, The nose, And the breath flowing effortlessly. The right cheek, Left cheek, Right eye, The eyeball, And the lid, The whole right eye. The left eye, Eyeball, And lid, The whole left eye. Both eyes together, Resting in darkness. Sense the eyebrows, And now the temples, The right ear listening, Sensing its shape, And the ear canal, Awareness to the center of the brain, To the left ear, Sensing the shape of the left ear. Both ears listening simultaneously, Awareness spreading across the scalp, Whole head and face, Sense the shoulders, Elbows, Both palms warm with awareness, Fingers and thumbs alive with sensation, Sensing both hands, Moving to the center of the chest, Spacious in all directions, Ribcage gently rising and falling, Abdomen, Soft upper and lower belly moving with breath, Both hips together, Knees, The front and the back, Ankles, Toes, Soles of the feet, The heels, Arches, Balls of the feet, All ten toes, Both feet together, Both legs together, Hip and buttocks, Shoulder blades, Back of the head. Now, Sense your entire body as one unified field of awareness, A radiant container of subtle energy, Shift gently back to the awareness of the breath, The whole body breathing, Sensing and feeling your natural breath, Your breath fluid and flowing with your whole body, Your natural breath. Now, Begin to imagine the entire backside of your body, Feeling where it makes contact with the surface beneath you, Can you tune into the weight of your body here, The whole backside of your body heavy, Sinking down towards the earth, Healing into your body's weight, Its density, Feeling and breathing here, Sensing how gravity is subtly pulling you down, And now begin to tune to the entire front side of your body, And you sense that it feels more open, More spacious, Starting to imagine the front side of the body as airy, Airy, Floaty, And open, Sensing the subtle spaciousness here, Revisit the backside of your body, Feeling back into the weight here, And now begin to imagine with each inhale a pulling up of energy from the earth, The whole backside of your body drawing up the energy of the earth, Inhaling up from the earth, And those inhales filling up your whole front side now, And now begin exhaling from the whole front side of the body up to the sky, Inhaling up from the earth, Filling your front side, And then pressing the exhale out all the way up to the sky, Take a few more breaths like this, And now the next time you exhale up to the sky, Practice bringing the inhale of your breath back down from the sky, And spreading into the front side of your body, And then exhaling back down into the earth, Now let go of the breathing visualization, Return to sensing the body, The feeling that you are the witness of the body and breath, The observer of this physical body that is you, Floating in the spaciousness around the physicalness, Deeply resting here, One with the entire universe, Shimmering radiance of your innate true nature, Deeply resting,