Have you ever found yourself lying awake at night, restless and longing for sleep to embrace you? Or perhaps you’ve woken in the early hours, your mind filled with wandering thoughts? If so, yoga nidra, or “yogic sleep,” may be the gentle solution you’ve been searching for.
Join John Siddique, a meditation teacher on Insight Timer, as he guides you through a calm 45-minute yoga nidra practice designed to help you let go of tension, restore balance, and drift peacefully into sleep. Whether you’re new to meditation or an experienced practitioner, this calming journey offers a space for healing, relaxation, and presence.
A 45-minute yoga nidra practice for restful sleep
This yoga nidra meditation is tailored to help you unwind, whether you’re winding down at the end of the day or seeking solace during a restless night. Follow along as John Siddique gently leads you into a state of restful awareness, easing both body and mind into tranquility.
For more sleep meditations, check out the largest library of free guided meditations on Insight Timer.
Yoga nidra guided meditation script
Step 1: Settle into a restful position
Begin by lying down in a position that feels most comfortable to you. While many yoga nidra practices recommend lying on your back, you are encouraged to choose what feels right—on your side, curled up with a pillow, or even in Shavasana. Turn off the lights, place your dominant hand on your abdomen and your non-dominant hand on your heart, and let your breath flow naturally.
Notice the gentle rise and fall of your breath beneath your hands. Allow any judgments about your breath to simply fade away as you connect with its rhythm.
Step 2: Embrace awareness of your body
Gently shift your attention to the contact points between your body and the surface beneath you—the mattress, the sheets, or the duvet. Feel the weight of your body sinking into the bed, and notice any sounds in your environment.
Rest in the space between the sounds. Notice how the pauses create a sense of calm.
Step 3: Plant your sankalpa
A sankalpa is a heartfelt intention or affirmation. Choose one that resonates deeply with your current needs, such as:
- “I am resting deeply within myself.”
- “I am at home within myself.”
- “I feel my heart. I feel my breath. I am present and whole.”
Gently repeat your sankalpa three times, visualizing it as a seed being planted in still water, sending ripples of peace throughout your being.
Step 4: Rotate your awareness through your body
Systematically guide your attention to different parts of your body, starting with your right hand thumb, moving through each finger, the palm, wrist, and arm, before traveling to other areas.
Simply notice each body part with your awareness. There’s no need to move or change anything—just feel each point of focus as you mentally trace your body.
Step 5: Explore opposites
Now, explore the sensations of lightness and heaviness in your body.
- Feel your body becoming light, as if it is floating effortlessly.
- Then, allow a sense of heaviness to return, grounding you into the bed and the earth beneath.
Notice how these contrasting sensations allow you to experience both grounding and freedom.
Step 6: Journey through the chakras
Gently bring awareness to your seven main energy centers (chakras):
- Base of the spine (Muladhara)
- Lower abdomen (Swadhisthana)
- Navel (Manipura)
- Heart center (Anahata)
- Throat (Vishuddha)
- Third eye (Ajna)
- Crown of the head (Sahasrara)
For added depth, softly recite the bija mantras (seed syllables) associated with each chakra as you move your awareness through them.
Step 7: Engage with visualizations
Immerse yourself in vivid, calming imagery as John Siddique guides you through scenes of a glowing green light at your heart, a barn owl perched in moonlight, and a stag with rainbow-colored antlers. Let the images flow gently through your mind without grasping or controlling them.
Allow these visualizations to awaken your imagination and connect you with your inner wisdom.
Step 8: Rest in the space of awareness
As the meditation draws to a close, rest in the expansive space within yourself. Feel the light and life that exist within every cell, connecting you to the world around you.
Breathe deeply and savor the peace you’ve cultivated, letting yourself drift into restful sleep if it feels natural.
This guided meditation script was adapted from John Siddique’s Yoga Nidra For Deeper Sleep meditation.
Take a moment to reflect
When you wake up in the morning, take a few moments to reflect on your experience. Journaling can help you evaluate the results of the practice and track your progress toward better sleep. Consider reflecting on these questions:
- What physical sensations or emotions arose during the meditation?
- How did the practice of exploring opposites (lightness and heaviness) influence your sense of balance?
- Did the visualizations spark any memories, emotions, or insights?
- How can you incorporate the sankalpa you planted into your daily life?
Find rest and peace with Insight Timer’s free meditation app
This meditation is just one of the many transformative practices available on Insight Timer’s free meditation app. Explore a vast collection of guided meditations and meditation music to support your journey toward deeper rest, healing, and self-discovery.
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