Yoga Nidra For Deep Sleep & True Rest

Welcome to this Yoga Nidra practice for Deep Sleep and True Rest. Set to soothing 528Hz music, this meditation guides you through the five Koshas, peeling away layers of tension to reveal a peaceful, restful state. Beginning with a body scan, you'll feel each part of yourself unwind. We’ll explore opposite sensations to calm the mind, focus on breath awareness to ease energy flow, and conclude with a gentle visualization of a tranquil lake at dusk.

This practice invites deep relaxation and restorative sleep. Let go and welcome the peaceful night ahead.

Transcript

Welcome to this yoga nidra practice.

I invite you to fully settle in,

Allowing your body to be completely supported.

Take a moment to make yourself comfortable,

Lying down with any props or blankets you need to feel fully at ease.

This yoga nidra will guide you through the five koshas or layers of the self,

Helping you peel away tension and arrive at a place of deep inner peace.

Allow yourself to receive whatever you need from this practice.

Using your inner voice,

I invite you to tell yourself three times.

Here begins the practice of yoga nidra.

I will allow myself to relax completely.

I will receive all that I need,

And I will welcome in deep restful sleep.

Here begins the practice of yoga nidra.

I will allow myself to relax completely.

I will receive all that I need,

And I will welcome in deep restful sleep.

Here begins the practice of yoga nidra.

I will allow myself to relax completely.

I will receive all that I need,

And I will welcome in deep restful sleep.

I invite you now to take a deep inhale,

Fully inflating your lungs,

And then hold and squeeze every muscle in your body.

Keep holding and squeezing,

And then with an open mouth and a cathartic sigh,

Release.

We'll do it one more time.

When you're ready,

Big inhale.

Hold and squeeze.

Keep holding,

Keep squeezing,

And then with an open mouth and a cathartic sigh,

Let it all go.

Now just take the opportunity to nestle a little bit more into your space,

Relaxing the face and jaw,

Flicking the eyebrows,

Placing a big artificial smile on the face,

Feel the whole face contract,

And then relax it,

Open the mouth,

Waggling the bottom jaw,

Releasing any tension that may be there unwittingly,

Before eventually relaxing it,

Bringing the lips gently back together.

Feel your body becoming heavier,

And let your awareness rest in the gentle rhythm of your breath,

Allowing everything to begin to slow down.

As we begin our journey inward,

I invite you to set a simple intention,

For peace and rest.

Silently repeat to yourself three times,

I am relaxed,

I am at ease,

So sleep will come to me naturally.

I am relaxed,

I am at ease,

So sleep will come to me naturally.

I am relaxed,

I am at ease,

So sleep will come to me naturally.

Allow this intention to settle into your heart,

Guiding you into a state of ease and deep relaxation.

We will start with our physical body,

In a moment I am going to guide your awareness through each part of your body,

And ask you to release and relax each bit completely.

Bring your awareness to your right hand,

Notice your right thumb and any sensations within it,

Let them soften and release.

Move to your right index finger,

Feel it relax fully.

Focus on your middle finger,

Soft and still.

Shift to the ring finger,

Releasing all tension.

Now bring your attention to the little finger,

Letting it feel calm and heavy.

Sense the centre of your right palm,

Warm and open.

Move to the back of the hand,

Relaxing completely.

Bring awareness to your right wrist,

Soft and still.

Focus on the right forearm,

Letting it feel supported and heavy.

Bring your attention to your elbow,

Feel it release.

Move to the upper arm,

Letting go fully.

Shift to the right shoulder,

Releasing any remaining tension.

Now bring your awareness to your left hand,

Start to soften your left thumb.

Shift to the index finger,

Relaxed and still.

Focus on the middle finger,

Soft and peaceful.

Move to the ring finger,

Sinking into relaxation.

Focus on the little finger,

Letting go fully.

Sense the centre of the left palm,

Warm and soft.

Shift to the back of the hand,

Releasing fully.

Bring awareness to the left wrist,

Feeling it grounded.

Move to the forearm,

Relaxing deeply.

Bring attention to the elbow,

Releasing completely.

Focus on the upper arm,

Softening fully.

Shift to the shoulder,

Releasing it into stillness.

Bring your awareness to the right collarbone,

Allow it to soften.

Shift to the right side of your chest,

Calm and still.

Move to the right ribcage,

Soft and relaxed.

Bring attention to your right lung,

Expanding gently.

Shift to the right upper abdomen,

Calm and heavy.

Move to the right side of your waist,

Soft and open.

Focus on the right hip joint,

Grounded and relaxed.

Bring awareness to the right thigh,

Feeling it soft and still.

Move to the right knee,

Releasing any tightness.

Shift to the right shin,

Calm and relaxed.

Focus on the right calf,

Feeling it grounded and heavy.

Bring awareness to the right ankle,

Relaxed and at ease.

Focus on the sole of the right foot,

Connected to the earth beneath.

Now shift your awareness to your left collarbone,

Releasing any tension.

Move to the left side of your chest,

Calm and soft.

Bring awareness to the left ribcage,

Sinking into relaxation.

Focus on the left lung,

Expanding with the breath.

Shift to the left upper abdomen,

Releasing completely.

Move to the left side of your waist,

Soft and open.

Focus on the left hip joint,

Releasing fully.

Bring awareness to the left thigh,

Calm and heavy.

Move to the left knee,

Relaxed and grounded.

Shift to the left shin,

Letting go fully.

Focus on the left calf,

Sinking deeply.

Bring awareness to the left ankle,

Resting in stillness.

Finally,

Focus on the sole of your left foot,

Grounded and peaceful.

We're now going to move into some breath awareness.

So draw your focus to your breath,

The energetic body.

With each natural inhale and exhale,

Feel the gentle rise and fall of the belly.

In a moment I'm going to ask you to start to count your breath.

Each inhale and exhale is one.

For example,

Inhale 1,

Exhale 2,

Inhale 3,

Exhale 4,

And so on.

I'm going to ask you to count to 100,

Don't become fixated on counting to 100,

Just enjoy each breath,

And if you lose track,

Simply start again.

Ok,

Let's begin.

Inhale 1,

Exhale 2,

Inhale 3,

Exhale 4,

And you continue.

Release the counting,

And simply observe your breath now,

Noticing any changes in its rhythm,

Its depth,

And how naturally it flows.

We're now going to balance our mind by exploring opposing sensations.

Allow yourself to experience the sensations that I call out shortly.

Don't overthink them,

Just allow yourself to tune into these feelings.

Ok,

Imagine your body is warm,

Like sun soaked sand.

Then feel it cool,

As if in a shady forest.

Experience yourself feeling light,

Floating effortlessly.

Then feel heavy,

Sinking deeply into mother earth.

Bring in a sense of joy,

A gentle happiness,

Followed by a calm neutrality.

Sense your body as though it's expanding,

Filling the space around you.

Then feel it contracting,

Becoming small and compact.

Feel yourself as though you're very agilised,

Buzzing with vitality.

Then experience a deep calmness,

Quiet and restful.

Imagine a sense of tingling aliveness moving through your body.

Then feel a soft,

Soothing stillness take over.

Feel a sense of openness,

As though you are limitless and expansive.

Then experience containment,

Safe within a warm,

Cosy space.

Now let each sensation flow through you,

Leaving balance and stillness within.

Imagine yourself lying on the shore of a tranquil lake as the sun begins to set.

The air is cool and calm,

Carrying the subtle,

Soothing scents of wildflowers,

Soft earth and fresh pine.

Above you the sky is shifting to warm,

Dusky hues as the sun lowers on the horizon,

Casting a gentle,

Fading glow across the landscape.

Feel the soft,

Warm sand beneath you,

Moulding to the shape of your body,

As if cradling you.

The sand supports every curve and contour,

Allowing your body to fully release.

Each breath allows you to sink a little deeper,

As though the earth itself is gently embracing you,

Inviting you to let go completely and to find rest.

In this perfect stillness,

Imagine a gentle wave of relaxation beginning at the top of your head.

This wave is warm,

Soft and comforting,

Like a gentle touch.

As it flows over your forehead,

Feel it soothing away any tension,

Softening the space between your eyebrows.

Your eyelids feel heavy,

Comfortably closed and the tiny muscles around your eyes relax completely,

Releasing any last bits of strain or tiredness.

The wave of calmness continues down over your face,

Relaxing your cheeks,

Softening your jaw and letting go of any tightness there.

The whole face softens,

Sinking deeper into rest,

Becoming heavy and at ease,

Like a warm blanket resting over you.

Feel the wave of relaxation as it flows down your neck and shoulders,

Soothing away any tightness.

Imagine the muscles in your shoulders gently melting,

As if they're being held by the earth beneath you and letting go completely.

The warmth travels down each arm,

Past your elbows and wrists and into your hands.

Each finger feels warm and relaxed,

As though every muscle has reached perfect stillness,

Each part of you resting in a deep,

Quiet calm.

Now shift your attention to the lake in front of you.

Its surface is calm and glassy,

Reflecting the soft colours of the sunset,

Holding the fading light as the day gently transitions to evening.

The sky above deepens from soft pinks and warm golds to gentle purples and midnight blues as the sun dips lower,

Casting long,

Gentle rays across the water.

You feel a profound sense of peace as you watch this quiet transition,

As if the lake itself is mirroring the calm that's settling within you.

As the sun sinks lower,

Allow yourself to feel the warm fading light reaching you,

Surrounding you like a gentle,

Comforting embrace.

The colours of dusk stretch across the lake and sky,

Blending smoothly,

Encouraging you to relax even more deeply.

You feel a gentle release,

As though every part of you is letting go,

Becoming softer and inviting rest.

Imagine that each gentle ripple on the lake's surface is carrying away any lingering thoughts,

Worries or tension,

Letting them drift out of sight.

With each passing moment,

Feel yourself becoming lighter,

Releasing anything you no longer need,

Until the lake is calm and clear,

A perfect mirror for the sky,

A perfect mirror for the growing stillness within you.

Notice how the deepening colours of twilight reflect the tranquility you feel.

This gentle embrace of dusk wraps around you like a comforting blanket,

Bringing a sense of completeness and closure to the day.

As the last traces of sunlight sink below the horizon,

The world around you becomes wrapped in a soft,

Calming hues of nightfall.

Stars begin to appear one by one,

Their soft light shimmering in the vast,

Peaceful sky above,

Like small beacons of rest and calm.

Feel the warmth from the fading lights and the night air surrounding you,

Filling every part of your body,

Sinking deeply into your muscles,

Bones and heart.

This warmth brings with it a deep sense of ease,

Inviting your entire body to relax and rest,

Knowing that night has come to hold you.

Imagine yourself wrapped in a cocoon of twilight,

As the world settles into a sleep around you,

The stars above twinkle gently,

And the stillness of the lake mirrors the quietness within.

You are connected to the peacefulness of nature,

Held in a comforting embrace that invites you to let go completely.

With each passing moment,

You drift a little further into this feeling of comfort and peace,

As if you're floating on the surface of the lake,

Held effortlessly.

There is nothing more you need to do,

Only to rest and allow sleep to come to you naturally,

Guided by the calmness around you.

Allow yourself to remain here as long as you wish,

Cradled by the gentle night,

Letting go of everything,

Until sleep arrives easily and naturally,

Like the arrival of the stars in the darkest of skies.

This peaceful lake is here for you,

This calm night,

Your quiet sanctuary,

Where you can return whenever you need to,

To find rest.

So let yourself drift now,

Into the depths of restful,

Healing sleep,

Held in this calm,

Peaceful place,

Invites you to slowly draw your awareness back to the present,

Just let yourself rest in the silence and feel the gentle rhythm of your soft breath,

Like the soothing ripples on the lake.

Use your inner voice and say to yourself your affirmation,

I am deeply at peace,

I am whole,

I welcome a night of deep restful sleep.

Let this affirmation settle warmly in your heart and guide you softly to sleep.

Allow this peace,

This stillness to carry you now,

Feel yourself drift away and dissolve into the comfort of the night,

Every breath drawing you closer to a deep,

Healing sleep.

Just let go,

Feel how supported and safe you are in this timeless space.

Rest for as long as you need,

Letting the quiet of the lake and the gentle presence of the stars hold you until sleep comes,

Cradling you in this sanctuary of rest.

The practice of Yoga Nidra is now complete.

Namaste

Reviews

Fell deeply asleep and did not make it to the end. Much graditude for this offering.🌺🙏🌛

Clear, calm, precise. I’m asleep before the end every time.

Beautiful yoga nidra. Your voice is so soothing - I will be coming back to this time and again. Thank you 🙏🏻

Christian, this is a most beautiful nidra practice and after a restless night, your calming, peaceful and melodic voice finally put me to sleep. All my thanks and appreciation.

Truly an out of body experience for me i was so relaxed that i couldnt feel my breath like my soul was watching me be so relaxed
If that makes sense i will reyurn to this yoga nidra every night thank u x

Thank you🙏🏻🙏🏻🙏🏻I can’t remember having heard much at all, slept for an hour and a half, feeling grateful🙏🏻🌟🌟🌟🌟🌟🙏🏻