Yoga Nidra For Deep Sleep (8 Hours)

This is a slow, gentle Yoga Nidra practice designed to help you fall asleep easily and stay asleep through the night.

You’ll be guided into deep rest with calm, inclusive language and then supported by a steady overnight soundscape. Once your body settles, nothing changes. There are no re-entry cues, no sudden shifts, and no need to stay awake or follow along.

This practice works whether you remain lightly aware or drift fully into sleep. If sleep comes quickly, simply allow it.

For best results, we recommend playing this track on a speaker so your phone doesn’t need to stay near you throughout the night.
Simply press play and allow your body to rest.

Transcript

Take a moment to notice your body exactly as it is right now. You may be lying on your back or on your side and if you need to adjust your position or fluff your pillow to be more comfortable do so now. Once you're settled, Allow the body to become still. This is your moment to just be. There's nothing you need to accomplish, Nothing to remember, Nothing to track. This practice works whether you stay awake or fall asleep. So if sleep comes at any point, Let it be. It's not a mistake, It's your body giving you what you need. So there's no need to listen closely, You don't need to follow every word. Simply allow the sound of my voice to be present in the background as your body begins to rest. If at any time you stop hearing the words, Don't worry, Your body will continue on its own. You are safe to rest now. Bring your awareness to the lower part of your body, Wherever sensation is easiest to notice right now. This may be the feet, The legs, Or simply the feeling of contact with the surface beneath you. There is no right place to focus, Just allow attention to rest where it naturally settles. Now awareness gently moves upward through the lower body. Knees, Thighs, Hips, Or simply the sense of weight being supported. Nothing to change. Bring awareness to the center of your body, The place where the body meets the surface beneath you. Noticing that this area is being held and there's nothing to adjust. Now your awareness continues upward through the middle of your back and your upper back. The muscles along the spine release their effort without you needing to do anything. Now bring awareness to the front of your body. As your abdomen softens and your chest rests, Breath moves naturally without any guidance. Now awareness moves to the arms and hands. This may include your shoulders, Arms, Hands, Or simply the sense of space where the arms rest. If sensation is absent, That's okay. Awareness doesn't require sensation. The shoulders release downward, The neck loosens, The jaw softens. Bring awareness to the face and the head. The tongue rests easily in the mouth, The cheeks soften, The eyes rest deeply in their sockets, And the forehead smooths. Now sense the body as a whole. As one whole field of rest. Supported, Held, Allowed to be exactly as it is. There's nothing more to do. Notice your breath as it moves in its own rhythm. No need to count. No need to deepen it. Just notice the quiet movement of air. Each exhale is signaling safety to your nervous system, And each inhale arrives when it's ready. If the mind wanders, That's normal. Just allow it to drift as the body continues to rest. No need to bring it back. Just noticing. Now at this point, You no longer need to follow the practice because your body already knows what to do. You may continue to rest on the edge of awareness, Or you may drift to the side of fully into sleep. Both are welcome. The soundscape will continue to support your rest through the night. There will be no interruptions and nothing new will be asked of you. You can let go completely now. And now, Rest.