Deep Sleep Tonight (NSDR, No Intro)
Slip into a deep and peaceful sleep tonight. This meditation includes 40 minutes of guidance from my NSDR sleep track, without the introduction. The guidance is followed by a soothing, consistent overnight soundscape to help you stay asleep or get back to sleep quickly if you wake up. Music by Swami Madhuram Puri.
Transcript
Welcome to this meditation to help you drift off to sleep or to help you get back to sleep if you've woken up.
I want to reassure you that even if sleep doesn't come,
Your mind and body will get the rest they need just by following the guidance in this meditation.
So I invite you now to shift your focus to just resting here quietly,
Making your body as comfortable as you possibly can,
Nestling into your bed and making any final adjustments that you need to so that you can make a commitment to giving your mind and body that deep rest.
Right now,
I invite you to drop all the stories of your day,
All the stories of your life and all the stories of the world that any problems that may be running in your mind always feel so much bigger in the middle of the night.
So right now,
Trusting that anything important for tomorrow and tomorrow will take care of itself,
Be open to the possibility that this moment is just as it should be and that all is well.
Even if that makes no sense to your mind,
Expect your mind to wander and see if you can let that be okay.
Just keep coming back to hear with no judgement,
Be wide open to this whole moment,
Every sound,
Every sound,
Every sensation,
Every feeling,
Every movement of mind but not getting involved,
Offering no resistance to what is and dropping beneath,
Softening into the very simple and completely effortless space.
Feel where your body makes contact with the surface beneath and just let the weight of your whole body into that support,
Body so grateful to be held and to be relieved of all responsibilities and all demands,
Body into the support beneath.
Feel where your head meets the pillow,
Giving the full weight of your head to that support and let's take a few really slow,
Really low breaths deep down into your belly followed by a long and soft sigh,
Slowing your breath and really taking your time,
Breathing in,
Breathing out,
Just letting it all go,
Inhaling and exhaling,
Of the in-breath,
Of the out-breath,
Feeling the sensation in the inner passageways of your nostrils,
The slightly cooler air entering,
The slightly warmer air leaving,
Just let your breath be natural,
No need to change it,
Just quietly noticing the feeling of your breath,
Not thinking about your breath but feeling it directly,
By breath,
Breathing,
Forgive yourself instantly any time you leave and just keep coming right back,
Welcoming the feeling inside the mouth,
The space inside the mouth,
The inner walls of the mouth,
The natural taste inside the mouth,
Hinges of the jaw,
Loosening,
Lower jaw,
Dropping softly away from the upper jaw,
Settling down,
The whole face,
Softening,
Releasing its weight,
None of this is to be done,
This is an undoing,
Just words arising,
Body responding,
Awareness,
Noticing,
Effortless,
A softening of the outer ears,
A softening of the inner ears,
Just let the words come to you,
Right eyebrow,
Left eyebrow,
Space between eyebrows,
Resting open,
Feel the weight of the eyes,
Eyes giving up their weight,
Softening back into the support of each socket,
Noticing any tension around or behind eyes and just giving it all up,
The sensation behind eyes,
Softening and expanding in awareness,
Deeply at rest,
As you completely give up,
Trying to figure anything out,
Nothing needs to make sense,
Softening,
Back of the head,
Back of the head,
Pure sensation,
Base of the skull,
Back of the neck,
The whole head,
A massive sensation,
Right shoulder blade,
Left shoulder blade,
The simple experience,
Arms,
Giving up the weight of the arms,
Back of the arms,
Let the sensations come to you,
And give the sensations time,
Welcoming whatever arises,
Moment,
The simple experience,
The current sensation,
How do you know,
Right now in this moment,
To the direct feeling,
Giving the sensation space,
Nothing to keep,
The immediate feeling,
Second fingers,
Third,
Little fingers,
Wrists,
Forearms,
Upper arms,
Of their weight,
Right side of the back,
Left side of the back,
Whole spine,
Releasing and letting go,
Tailbone,
Softening down,
Right side of the chest,
Left side of the chest,
The gentle rise and fall of your body as it breathes,
Heart beating,
Let there be a softening,
Deep down in the belly,
Right buttock,
Right buttock,
Left buttock,
Giving up,
Shins,
Heels,
The current sensation,
Soles,
Of feet,
With sensation,
Big toes,
Second toes,
Little toes,
Whole body,
Alive with sensation,
Waves of vibration,
The whole body,
The whole body,
Giving up,
All gripping,
And holding,
Giving up,
All striving,
Achieving,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Trying to make anything in particular happen is too much effort,
Just giving it all up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up,
Giving up
4.8 (6)
Recent Reviews
Leigh
February 14, 2026
Oh Mandy, what a superb track! I started my nap earlier today, so as to enjoy a long, deep immersion. I didn't want to come out of it, but forced myself to after about 70 minutes. Apart from your beautiful talk down, Swami M's music is a wonderful accompaniment. All love and gratitude dearest friend 🙏❤️