Yoga Nidra Guided Sleep Meditation

Drift into a deep, peaceful slumber with this 30 minute Yoga Nidra for Sleep, designed to release stress, calm the mind, and promote restful sleep. Ideal for anyone seeking deep relaxation, this guided meditation includes breathwork, body awareness, and a heartfelt intention for inner peace. Let go of tension and ease into stillness—wake up feeling refreshed, restored, and ready for a new day.

Transcript

Welcome to this guided yoga nidra for deep,

Restorative sleep.

If you've been struggling to fall asleep,

Feeling restless,

Or simply need a practice to quiet your mind,

This session will guide you into a state of relaxation,

Easing your body and mind into rest.

Get ready to release tension and surrender into peaceful sleep.

My name is Danielle,

And I am honored you arrived here today.

If you're ready to begin this practice,

Find a comfortable position lying on your back.

If possible,

Lie in bed or somewhere you can remain undisturbed after this practice.

Let your legs be slightly apart,

Toes falling outward,

Arms resting by your sides,

Palms facing upward.

Adjust yourself until your entire body feels at ease.

And before you begin,

Since I'm hoping you'll be sleeping at the end of this practice,

Might you press the like button to show your support?

Now it's time to close your eyes,

Allowing the external world to fade away.

Take a deep breath in through your nose,

And exhale slowly out through your mouth.

As you breathe,

Let go of the busyness of the day.

Begin your journey inward into the stillness of deep relaxation and rest.

Take a nourishing breath through your nose,

Filling your lungs completely.

Slowly sigh the breath out through your mouth,

Releasing tension and starting to let go of your day,

Of all the heaviness that you might feel in your body.

Take another deep breath,

Inhale,

Calm and ease,

And exhale fully,

Feeling a soft wave of relaxation beginning to wash over you.

Allow your breath now to settle into its natural rhythm,

An unforced rhythm,

Like the ebb and flow of a calm ocean tide,

Breath coming in,

Breath going out.

As you begin to relax,

Imagine your body sinking deeper into the surface beneath you with each breath that you notice.

Imagine as if the bed,

Mat,

Or the floor is rising up to meet you and fully support you.

Feel yourself becoming heavier,

More grounded,

And completely held in place.

Now,

Bring your awareness to the top of your head.

Imagine a soft,

Warm sensation spreading from your scalp,

Flowing down like a cascade of relaxation.

Allow your forehead to smooth and soften.

Feel the space between your eyebrows,

Releasing any tension.

Let your eyelids grow heavy,

Your cheeks slacken.

And your jaw,

Unclenching.

Move your attention now to your shoulders.

Notice if they feel tense or lifted.

With your next exhale,

Imagine them moving downward,

Away from your ears,

As if warm sand is pouring over them,

Dissolving all effort and strain.

Feel your upper back widening,

Spreading as your body settles.

Sense your chest relaxing as you let go of any tightness.

Notice how the breath flows freely,

Without resistance.

Your arms feel loose and limp,

As though they are floating in a pool of calm.

Move to your abdomen,

Allow it to soften,

Expanding naturally with each inhale,

Releasing any tension with each exhale.

Feel your belly rise and fall as the breath flows effortlessly.

Guide your awareness into your hips,

Sensing their weight as they sink deeper into the surface below.

Let your hips and pelvis completely relax.

Your thighs grow heavier,

Your knees soften,

And your calves surrender.

The whole body releasing to gravity.

Move your focus now to your feet,

Letting go of any tension in your ankles and toes.

Feel your feet growing warm and heavy,

As if they're sinking into the ground beneath you.

Now,

Imagine your whole body from the crown of your head to the tips of your toes.

Imagine the whole body wrapped in a warm,

Soothing blanket of calm.

Each breath takes you deeper into stillness,

Deeper into peace.

Allow yourself to rest here,

Fully supported and at ease.

Your entire body is now calm,

Grounded.

Each breath flows like a soft wave,

Carrying you deeper into a restful,

Peaceful state.

Allow yourself to sink even further into stillness,

Feeling a growing sense of spaciousness within.

Now move your awareness toward the center of your chest,

The space of your heart,

Imagine a warm,

Radiant light glowing there,

Soft and welcoming.

Feel the soothing warmth of this light expanding with every breath,

Filling your chest with a sense of openness and clarity.

The light represents your deepest truth,

Your inner wisdom.

Here,

In this sacred heart space,

The seeds of your highest intention take root.

Allow a positive,

Heartfelt intention,

Your Sankalpa,

To rise naturally from within.

A short,

Powerful statement that affirms your deepest desire for transformation,

Healing,

Or inner peace.

It could be a statement of love,

Calm,

Or personal strength,

Phrased in the present moment.

For example,

You may choose a Sankalpa like,

I am peaceful and calm,

Or I trust in the flow of life.

Take a moment to feel the truth of your Sankalpa once you're ready.

See it clearly within your heart,

Written in the radiant light of your heart center.

Repeat your intention silently to yourself,

Three times,

With complete trust.

Allow it to settle into your being,

Planting its seeds deeply into the subconscious mind.

Now,

Follow my voice as I guide your awareness through the body,

Bringing relaxation to each body part that I mention.

Begin by focusing on the tip of your nose,

Your cheeks,

Forehead,

Chin,

Throat,

Right shoulder,

Upper arm,

Elbow,

Forearm.

Bring your awareness to your right wrist,

Your whole right hand,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Move to the left shoulder,

Left upper arm,

Elbow,

Forearm,

Left wrist.

Feel your entire left hand,

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Center of the chest,

Slightly above the navel,

Slightly below the navel,

Right hip,

Right thigh,

Right knee,

Right calf,

Right ankle,

The whole right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Move to the left hip,

Left thigh,

Left knee,

Left calf,

Left ankle,

The whole left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And little toe.

Feel the back side of the body,

The heels,

The backs of the legs,

Buttocks,

Low back,

Middle back,

Upper back,

Back of the neck,

Back of the head,

Head,

Top of the head,

Forehead,

Eyes,

The gentle space between your brows,

Cheeks,

Jaw,

Lips.

Feel the entire face softening and relaxing.

Your entire body,

Sense the stillness within.

And shift your awareness back to the natural rhythm of your breath.

Bring your focus now to the tip of your nose,

Feeling the cool,

Fresh air as it enters.

Notice how the breath softly brushes the inside of your nostrils,

Moving effortlessly through your nasal passages.

Feel the breath as it flows into your body,

Spreading.

Calm and renewal through your whole body.

With each inhale,

Imagine the breath expanding through your chest,

Down into your belly,

And reaching every corner of your body,

Filling you with pure,

Soothing energy.

Each breath nourishes your entire being.

As you exhale,

Release the breath,

Not just through your nose,

But through every pore of your body.

Imagine the breath flowing out from your skin,

Releasing tension,

Stress,

And fatigue.

See the breath dissolving into the air like a mist,

Leaving your body lighter and freer.

Each exhale,

Feel yourself sinking deeper into a state of rest,

As if your body is melting into the surface beneath you.

Allow yourself to let go completely.

Surrender a little further.

Surrender to the deep relaxation of this moment.

Inhale deeply.

Feel the breath filling you with calm.

Exhale fully.

Let it flow from every part of you,

As though your body is breathing itself into complete stillness.

Feel your body as light as air.

As though you are floating on a soft,

Pillowy cloud.

Each breath lifts you higher,

Cradled in comfort and tranquility.

Each exhale,

Imagine any remaining tension dissolving into the sky below,

Vanishing into the vastness of space.

Rest here for a moment,

Weightless and free,

Floating effortlessly on your breath.

Your body is relaxed.

Your mind is calm.

And your breath moves like a wave,

Carrying you deeper into stillness.

Stay with the rhythm of your breath,

Floating in this peaceful space,

Light and open.

As your breath continues its natural rhythm,

Light and free,

Return your awareness to the space between your lungs,

Your heart space.

Feel the warmth here,

Spaciousness and calm that resides within,

As though you are resting in a sanctuary of deep peace.

With your next breath,

Allow the intention you set at the beginning of this practice to softly rise within your heart.

There's no need to grasp or hold.

It is already part of you,

Woven into the essence of your being.

Feel the truth of your Sankalpa resonate deeply,

As though each breath nourishes and affirms its presence.

Rest here,

Cradled in the wisdom and infinite knowing of your heart.

Breathe into the space of clarity,

Feeling its calm guidance radiating through you,

Like a soft glowing light.

Bask in the serenity,

Trust,

And pure wisdom that flows effortlessly from this place.

In the stillness,

Let yourself be held by this quiet knowing.

Your breath moves softly,

Your body is weightless,

And your heart is open.

There is nowhere to go,

Nothing to do.

Simply rest in the peaceful space of your deepest self.

Let yourself continue to float on the gentle waves of relaxation,

Basking in the warmth of your heart's wisdom,

Effortlessly drifting into calm,

Restorative sleep.

I will leave you here,

Resting peacefully,

Safe and whole.

May your sleep be deep,

Your dreams light,

And your soul nourished.

Namaste.