8-Hour Deep Sleep Yoga Nidra | Slow Voice + Rain Sounds
This 8+ hour sleep track supports deep, uninterrupted rest throughout the night. Slow, gently spoken yoga nidra guidance fades into more than seven hours of continuous soft rain sounds to soothe the nervous system and support falling and staying asleep. Ideal for overnight listening, insomnia support, and anyone seeking very slow, grounding guidance. Note that there is no wake-up at the end of the track. | Nature sound recording by Noisum
Transcript
Welcome,
It's a rainy evening,
The perfect night for some deep restorative sleep.
My name is Emily and I'm here to gently guide you into a state of ease,
To help you rest back and prepare for sleep using techniques from Yoga Nidra,
An effortless and ancient guided relaxation practice,
Sometimes called Peace Beyond Words.
Take your time settling into your bed,
Getting exquisitely comfortable,
Lying on your back or on your side,
Or maybe even on the belly,
With your head turned gently to one side,
Resting on one cheek.
Take a moment here to snuggle in with any pillows or blankets,
Tucking some extra support behind or between the knees,
Perhaps a cushion along your side or at the back for a sense of grounding,
A soft covering for the eyes,
Allowing yourself to feel cozy and cocooned.
Letting any feeling of effort or momentum to slow,
Letting the nervous system settle like a lake coming into stillness at sunset,
The waves slowly turning into ripples,
The ripples growing softer and softer until the water is as smooth as glass,
Reflecting the colors of the twilight sky.
Trust that the body knows what to do now,
That the body is ready to slow down,
To settle into sweet,
Healing sleep,
Releasing the need to stay active in the mind,
Allowing the eyelids to become heavy,
Relaxing all the muscles of the eyes,
Letting the eyes release the effort of seeing,
Smoothing out the forehead,
The eyebrows,
The bridge of the nose,
Relaxing the jaw,
The tongue,
Relaxing the throat,
Melting all tension in the tissues of the face and the neck,
Unfurling the muscle of the mind,
Turning down the volume of the outside world,
Releasing the day as you would let warm sand slowly sift through your fingers.
Now take a nice,
Full breath in,
Inhaling through the nose,
And sigh it out the mouth with a steady exhale,
Letting the eyelids become even heavier,
The tongue floating away from the roof of the mouth.
Take another breath in,
Sending it like a soft wave of relaxation down into the arms and the hands,
Unspooling the muscles of the palms,
The fingers becoming soft and receptive,
Feeling the breath moving into the chest and the ribs,
The shoulders and collarbones melting a little deeper,
The sides of the body letting go,
Welcoming the breath at the belly now,
The belly softening,
Relaxing any internal tension in the organs,
Relaxing energy cascading down into the legs and feet,
As the legs grow heavy and peacefully still,
The soles of the feet softening,
The breath becoming effortless now,
Each exhale surrendering a little more as the body grows heavier and heavier,
Drawn gently downward without effort,
As if naturally magnetized toward the healing darkness of sleep,
Welcoming this quiet threshold space where wakefulness dissolves into sweet slumber,
Trusting in the body's intelligence to rest,
Trusting that rest is happening even now,
Knowing here there is nothing more to do,
No need to listen closely,
No need to remember these words,
And in this place of stillness,
Perhaps lightly holding a quiet intention,
An intention for surrendering into a rich and restorative night's sleep,
Perhaps you might use the phrase,
I allow my body to return to its natural rhythm of sleep,
I give myself permission to fully let go,
Nothing more is required of me now,
Simply receiving these words,
Letting them settle in the fertile soil beneath the thinking mind,
Resting awareness now at the feet,
Feeling a sense of softness and safety here,
As if a cozy blanket were being sweetly tucked around your feet and toes,
Welcoming this sensation of softness and safety to move up over the ankles,
Over the calves and the shins,
Tucking in the knees,
The thighs and the hips,
Cocooning both legs under the gentle protection of this soft blanket,
This sensation now moving up over the belly,
Soft and safe,
Draping gently over the chest and the back,
Cozy and heavy in the most comforting way,
Tucking in around the shoulders and the arms,
And then welcoming a softening of the jaw,
The corners of the mouth,
The eyes relaxing back as the eyelids become even heavier,
Smoothing the skin of the forehead,
Even the hair at the scalp relaxed,
Until the whole body is enveloped in a sense of safety and stillness,
Drifting here,
Open and held,
The body resting,
The mind quieting,
Sleep deepening,
Awareness moving now to the base of the throat,
Gently resting awareness at the base of the throat,
Awareness now moving to the jaw,
All along the base of the jaw and the hinges of the jaw,
The tongue from the tip of the tongue to the base of the tongue,
The roof of the mouth,
All the teeth,
All the teeth and the gums,
The inside of the left cheek,
The inside of the right cheek,
The entire mouth,
The lower lip,
The upper lip,
The whole face,
The right nostril,
The left nostril,
Awareness of the sensation of the breath inside the nostrils,
The right ear,
The folds of the right ear,
The deep inner ear,
Intimately listening,
The left ear,
The folds of the left ear,
The deep inner ear,
The left ear,
Listening,
The right eye,
Eyebrow,
Temple,
Cheekbone,
The sensation of all the muscles behind the right eye,
The left eye,
Eyebrow,
Temple,
Cheekbone,
The sensation of the muscles behind the left eye,
The space between the eyebrows,
The mind's eye at the center of the forehead,
The crown of the head,
The back of the head,
The back of the neck,
The front of the neck,
The entire head and the neck,
Awareness moving now to the heart center,
The right shoulder,
Right upper arm,
Elbow,
The wrist,
The palm of the hand,
The back of the hand,
First finger,
Second finger,
Third finger,
Little finger,
Back to the palm,
The wrist,
The forearm,
The elbow,
The upper arm,
The shoulder,
The base of the throat,
The left shoulder,
Left upper arm,
Left elbow,
Forearm,
The wrist,
The palm of the hand,
The back of the hand,
The thumb,
First finger,
Second finger,
Third finger,
Little finger,
Back to the palm,
Wrist,
The upper arm,
The shoulder,
The base of the throat,
The heart center,
The left ribs,
The right ribs,
The left shoulder blade,
The right shoulder blade,
The back of the heart,
The entire back body,
The upper belly,
The lower belly,
The navel,
Right hip,
Right thigh,
The ankle,
Heel,
Sole of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The whole right leg held in awareness,
Back to the navel,
Heel,
Sole of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
The little toe,
The whole left leg,
The whole left leg held in the light of awareness,
Both legs together now,
Both legs showered with awareness,
Awareness moving now to the tailbone,
The sacrum,
The length of the spine,
The center of the chest,
The left arm,
The right arm,
Both arms together,
Showered with awareness,
The back of the neck,
The back of the head,
The whole right body,
The whole left body,
Awareness saturating the whole right side,
Awareness saturating the whole left side,
Bringing awareness to the front body,
Awareness moving over the entire front body,
And then bringing awareness to the whole back body,
The back of the body shining with awareness,
Back to the front,
And then the back,
And then the whole body,
Body showered with awareness,
The whole body fully at rest,
Sinking ever deeper into a sweet cocoon of sleep,
The body welcoming slumber and the presence of the deep healing dark,
Permeating and essential,
Restoring on a cellular level the whole body,
Dissolving,
Drifting into the velvety night,
Like a scattering of stars across the night sky,
Limitless,
Shining,
Silent,
Welcoming the felt sense of peace,
Of stillness inside and out,
The body fully at rest now,
The body fully at rest,
Welcoming sleep,
Surrendering to deep,
Steady sleep,
