Have you ever found yourself tossing and turning, unable to quiet your mind and drift into sleep? In this blog post, you’ll discover how Yoga Nidra meditation can help you achieve a state of deep relaxation and rest, aiding in better sleep and overall well-being.
Join Jennifer Piercy, a renowned meditation guide on Insight Timer, as she leads you through a serene journey of Yoga Nidra, helping you to achieve restful sleep. Whether you are at home, on a plane, or anywhere you find yourself, this practice can be your companion in seeking relaxation and peace.
A 22-minute Yoga Nidra meditation to enhance your sleep
This 22-minute guided meditation practice focuses on helping you find rest and relaxation, no matter your surroundings. The goal is to ease you into sleep by connecting you with your body and breath, releasing physical and mental tension.
For more Yoga Nidra guided meditations, explore our largest library of free guided meditations.
Yoga Nidra guided meditation script
Below is a step-by-step guide through Jennifer Piercy’s Yoga Nidra meditation:
Step 1: Find comfort
Begin by settling into a comfortable position. Whether you are lying down or sitting, notice if you can adjust your body to be 5 or 10% more comfortable. Feel the support beneath you, allowing your body to relax and release any tension.
Step 2: Engage the senses
Open your senses gently. Taste the inside of your mouth, listen with your ears and whole body, smell the air, and feel the touch of air on your skin. Relax your eyes and allow your internal vision to open.
Step 3: Set your sankalpa
Set a sankalpa, a heartfelt intention or deep resolve for this practice. Ask yourself what your deepest desire is right now. Imagine this desire as a seed you are planting into your time in the world of sleep, a blessing over your journey. Visualize your life with this desire fulfilled, and repeat your sankalpa three times in your own words, in the present tense.
Step 4: Breathing and body awareness
Allow your attention to be drawn to your breath, feeling it naturally without trying to control it. As you breathe, notice how your body spreads like water, feeling the rhythm and tide of your breath. Count backward from ten to zero with each exhalation, allowing each number to deepen your relaxation.
Step 5: Scan the body
Bring your awareness to different parts of your body, starting from your head and moving down to your toes. Feel each part of your body in detail, from the hollow of your throat to your fingertips and toes. Notice the sensations and allow them to flow like streams into a larger space.
Step 6: Deepen relaxation
Feel your whole body at once, each sensation merging into a unified experience. Sink deeper into relaxation by becoming aware of the skin, muscles, bones, and organs, letting each layer surrender to rest. Feel the fluids in your body and the cells, like stars in the night sky, pulsing gently.
Step 7: Experience heaviness and lightness
Focus on sensations of heaviness and lightness in different parts of your body. Go back and forth between these sensations, noticing how your body can feel heavy and grounded or light and floating. Allow these sensations to merge and dissolve into each other, creating a unique feeling of balance.
Step 8: Rest in open awareness
Finally, bring your attention to your heart space. Empty your mind of any thoughts or images, allowing yourself to rest deeply. Let go of any need to do or know anything, and simply be present with what remains—your pure essence.
This guided meditation script was adapted from Jennifer Piercy’s Yoga Nidra practice, which you can find here.
Take a moment to reflect
Journaling can deepen your meditation practice, allowing you to explore and solidify your experiences. After completing this Yoga Nidra meditation, consider reflecting on the following questions:
- How did your body feel before and after the meditation?
- What thoughts or emotions arose during the practice?
- How did your sankalpa resonate with you, and what insights did you gain?
- How can you integrate the feelings of relaxation and peace into your daily life?
Looking for more ways to relax your body before bed? Try one of these different meditations:
Finally feel rested. Learn how meditation supports a good night’s sleep and why it’s OK if you fall asleep during a Yoga Nidra meditation.
Enhance your sleep with Insight Timer’s free meditation app
To continue exploring and benefiting from guided meditations like this one, download Insight Timer’s free meditation app. It’s an excellent resource for:
- improving sleep
- reducing stress
- fostering a sense of calm and well-being.
And if guided meditations aren’t for you, Insight Timer also has a diverse collection of meditation music.
Try a morning meditation after your sleep! Get started with Fleur Chambers’ 15-minute morning mindfulness meditation.
