Yoga Nidra For Deep Sleep In 30 Minutes

If you're going through a busy, stressful period right now and can't shut your brain off at night - you might like to try this yoga nidra for deep sleep. For the next 30 minutes, get relaxed and drift away as you're guided through a series of breath and body sensing techniques to help you relax mind and body, encouraging deep sleep.

Transcript

Let's begin this evening by laying down in a comfortable position.

Grabbing whatever you might need,

Whether it's a blanket over you or perhaps placing a pillow under the knees.

Just taking the next few moments to get settled and really comfortable.

As you start to settle and lay down,

Perhaps you might like to close your eyes.

And if there's anything you might need to do to make yourself just 5 or 10% more comfortable,

Go ahead and do that.

As you prepare the body and the mind for deep sleep,

Simply opening into this very present moment.

Deep inhale,

Deep exhale.

One more time,

Deep inhale,

Deep exhale.

Beautiful.

Allowing your senses to be wide open.

Listening to the sounds within the room,

The sounds inside of you.

There's no need to strain to hear,

Just simply allowing the sounds to come to you.

And even if your eyes are closed,

Perhaps you see a shadow of what's around you in the room or perhaps it's something in the mind's eye.

Sensing and feeling the touch of your skin.

Perhaps it's the coolness in the air or the surface beneath you holding and supporting you.

As there's a smell of the room around you,

The taste in your mouth,

Simply awakening to all five senses.

Acknowledging and welcoming any thoughts or emotions that might be present.

There's no need to fix or change anything.

Everything just as it is.

Perhaps let's start with an intention of opening and welcoming deep,

Restful sleep.

Opening this practice,

Welcoming sleep.

Allowing the busyness of today and the busyness of the mind to simply relax and let go.

And as you lay here this evening opening into your intention for this practice,

I'd like to invite you to sense and feel into whether there might be a deeper heartfelt desire that might be present.

Perhaps it's a quality that you'd like to embody in your life.

Perhaps there is a deeper yearning.

Feeling with a sense of curiosity and feeling into this heartfelt desire that might be here with you right now.

As you lay here and open into a deeper state of relaxation,

If it's helpful,

I'd like to invite you now into your inner resource.

Opening into this being state.

Is there a place you'd like to go to?

Whether it's a real place that you know or in your imagination,

Somewhere that you feel safe,

Secure,

Nice and cozy.

Perhaps this is somewhere in nature,

Like the forest,

The mountains,

By the beach.

And really step into this place.

If you're seeing it,

What do you hear?

If you're hearing it,

What do you smell?

Really step into this place three-dimensionally and bring it to life.

Breathing and sensing into the feelings of warmth,

Peace,

Grounded calm.

If it's helpful,

Perhaps even bringing up images of your favorite animal or plant that might help to bring about these warm sensations,

These feelings of grounded,

Open relaxation.

Now as you are sensing and feeling within the body,

Allow the images to slowly fade away and simply feel into the sensations within the body.

Is there a warmth?

An openness?

Just soaking it all up.

Deep inhale.

Deep exhale.

Continue with the deep inhales and exhales and really start to relax into the exhale.

And now at the end of the next exhale,

Simply pause just for a moment before the inhale finds its way back to you again.

One more time as you exhale,

At the end of the exhale,

Pause between the exhale and the next inhale.

A few more rounds in your own time,

Slowly,

Deeply,

Deep belly breathing,

Pausing after the end of the exhale.

As you're suspended here,

Notice when the inhale finds its way,

Body breathing itself.

Nowhere else to be,

Nothing else you need to do.

Simply watching the exhale,

Notice that pause,

And then watch as the inhale finds its way back to you again.

One more round.

Pause at the end of the exhale.

And now let's start to feel into the sensations around the mouth and the lips.

And if you notice you're thinking about the mouth,

Simply bring your attention and focus into the sensations from around the mouth and within and inside the mouth.

Moving into the insides of the cheeks.

Feeling and feeling the tongue,

The tip of the tongue.

Now travelling into and sensing and feeling your way up the nose.

Once again noticing the inhales and exhales.

The cool of the inhale as the air comes in.

The warmth of the exhale as the air moves out.

Now sensing and feeling all the way up the nose and to the forehead.

Relaxing the forehead and sensing and feeling all the way up through the crown of the head.

And sensing,

Travelling down the back of the head,

The back of the neck.

And sensing and feeling your way down the shoulders.

And from here let's sense and feel into the left shoulder.

Feeling that left shoulder blade.

Now let's travel down the left arm and sense and feel your way down that upper left arm.

Sensing down the forearm,

Wrist,

Palm of the left hand.

And sensing the left thumb,

Second finger,

Middle finger,

Fourth finger,

Pinky finger.

The entire left hand as vibrant,

Radiant sensation.

Perhaps even sensing and feeling tingling all the way down the left arm,

Palm,

Fingers and fingertips.

Now moving down the other side,

Sensing and feeling down the right shoulder.

Sensing that right shoulder blade.

Now sensing and feeling down that right upper arm.

Moving,

Travelling down through the right forearm,

Wrist,

Palm of the right hand.

Feeling the right thumb,

Second finger,

Middle finger,

Fourth finger,

Pinky finger.

The entire right hand as radiant,

Vibrant sensation.

Perhaps feeling tingling energy all the way down the right arm into the right hand,

Fingers,

Fingertips.

Now moving attention down the chest,

Sensing and feeling down the top of the chest,

Front and back.

Sensing and moving down the torso through the rib cage,

The belly and lower back.

Sensing and feeling into the pelvis,

Front and back.

Now sensing down the left hip,

Left thigh,

Front and back.

Knee,

Shin,

Front and back.

Knee,

Ankle,

The entire left foot,

Left big toe,

Second toe,

Middle toe,

Fourth toe,

Baby toe,

The entire left foot as radiant sensation.

Now sensing and feeling your way all the way up the left leg,

The entire left leg as radiant sensation.

Now bringing attention over to the right hip,

Sensing and feeling down the right thigh,

Front and back,

Right knee,

Right shin,

Front and back,

Right ankle,

The entire right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe,

The entire right foot as radiant sensation.

Now traveling sensation back up the right leg and sensing and feeling the entire right leg as radiant sensation.

Now feeling both legs as radiant sensation.

Now moving attention into the entire front of the body,

From the crown of the head to the tips of your toes,

The front side of the body as radiant sensation.

And then feeling the entire back side of the body,

From the back of the head all the way down to the heels as radiant sensation.

Continue in your own time,

Feeling into the front of the body as radiant sensation and then feeling the back of the body as radiant sensation.

As you continue to move between front and back of the body,

Notice the vibrancy,

The sensation all the way through the body,

The surface of the skin,

Perhaps even beyond the surface of the skin as radiant sensation.

Now feeling the entire body,

Front and back,

From the crown of the head all the way down to the tips of your toes as radiant sensation.

Perhaps there's a warmth,

A tingling,

Moving all the way into the skin boundary and perhaps even moving beyond the skin boundary.

And as you sense your way into this radiant,

Pulsating sensation of the body,

Perhaps even feeling this expanding out beyond the skin boundary to the space around the body.

Now once again turning the attention to the breath and as you exhale,

Relax and release one layer deeper.

Just light pause at the end of the exhale to notice when your inhale joins the breath again.

Few more rounds in your own time.

As you exhale,

Sink a little bit deeper.

And perhaps you might like to pause a little bit longer between the exhale and the inhale.

If it's helpful,

You might like to count and counting down from seven.

So seven,

Inhale and exhale.

Pause at the end of the exhale.

Watch as the inhale arises one more time.

Six.

And then exhale.

Pause at the end of the exhale.

Five.

Inhale one more time.

And continue in your own time counting down.

At any point you lose the count,

Simply come back to seven and make your way down to one.

If you come to the end of the count,

Simply start again at the count of seven.

Counting between the exhale and the inhale.

At the end of the exhale,

Perhaps even extending that pause.

Resting in those moments between the exhale.

Seeing the next inhale arise.

At any point you lose your count,

You start to drift away.

Simply bring yourself back to the count from seven all the way down to one once again.

Now releasing all control of the breath,

Releasing any counting.

And simply opening into this presence,

This being,

Welcoming any sensations,

Welcoming any emotions that might be present.

Everything just as it is.

If thoughts are present,

Simply acknowledging them and coming back to this present moment.

If it's helpful,

Welcoming the sensations of your inner resource.

That open,

Warm,

Safe and secure place of deep relaxation,

Of deep restoration.

From this place of deep rest and relaxation,

The joy of sleep arrives.

The joy of being is here.

This awareness,

This ever unchanging awareness is always present even through all of the changing sensations,

Emotions and thoughts.

This unchanging awareness is here as the joy of sleep arrives.

This unchanging awareness is here as the joy of sleep arrives.

And even as this next level of consciousness is here,

This dream state is present.

Touching back into your inner resource once again.

This place of open relaxation that's safe,

Unsecure.

At any point tonight,

You can always bring yourself back to your inner resource of deep rest and restoration.

It's always here for you to come home to whenever you need to.

Taking a moment to touch back into your heartfelt desire.

Taking a moment to touch back into the intention of your practice,

Allowing deep rest,

Deep sleep to be present.

May you continue to be nourished and supported through your dreams tonight.

The practice of Yoga Nidra is now complete.

Reviews

A very soothing practice. I find the experience subtly different to other Nidra practices and that’s good. Sometimes a variation means finding something different.

Very nice way to go to sleep. I'm glad that this meditation found me last night bc it really helped me sleep. Thank you very much. Have a wonderful day 🙏 ❤️ 🙂

This was really helpful Jamie 🙏🏼🩵 I know you already know about the gong - thank you for leaving that away in other meditations 😌

Thankyou ever so much. That was super relaxing. I loved it.

That's was great thabkyou Jamie. I used for a delightful afternoon rest 🌻🙏🌷

Beautiful voice . Thank you

Delightful 🙂

Thank you so very much. Beautiful.

Knocked me out. Thank you. Lovely voice

Wonderful, just drifted off 🦋

This helps me fall asleep, I love the breathing technique.

Loved it. Beautiful soothing calm voice and subtle background music, ideal for falling asleep to. Perfect 💕

So lovely so calming which really help me relax and focus my mind so I could rest

I so appreciate your lovely yoga Nidra’s . They bring me peace.✨🙏

Thanks Jaime for a very useful meditation ,
Namaste
🙏🏻

This was so relaxing and amazing—I loved the gentle guidance, the music, and your soothing voice. Thank you so much, Jaime 🙏🏻❤️