Yoga Nidra NSDR Relaxing Meditation For Sleep | Theta Waves

Slip into deep rest with this guided NSDR (Non-Sleep Deep Rest) session, set to live ambient music and my Pulse of Consciousness sonic bed. We begin with a subtle 40 Hz gamma pulse to clear mental noise and promote neural coherence, then glide into theta binaural beats to ease you toward sleep, relaxation, and next-day focus.

Why it works

NSDR & Yoga-Nidra–style guidance helps downshift arousal, support recovery, and prep the brain for learning and sleep.

40 Hz gamma cues are being studied for promoting healthy brain rhythms and network coherence.

Theta binaural beats are linked with relaxation, reduced pre-sleep anxiety, and improved sleep quality in emerging studies.

How to use

Headphones recommended
Dim the lights or turn off, dim screen light at max.
Follow the breath/body cues
Let the music carry you—no effort needed.

Great for: pre-bed wind-down, post-work reset, travel recovery.

What you may notice:

Easier sleep onset & deeper calm

Transcript

Hi there!

Welcome to Intlansis.

My name is David and welcome to this moment.

Find a comfortable place where you can sit or lay down.

This is a perfect moment for you just to rest for napping or prior to sleep.

Please allow yourself to relax,

Set aside the world outside and now this is the space for you.

Please make yourself as comfortable as you can be.

And simply allow this moment,

Sit,

Settle in and take a long deep breath in and sigh it out.

Slow deep breath in.

And as you sigh it out,

Feel how the muscles soften and how your jaw relax.

The neck,

The jaw,

The face muscles soften while you close your eyes.

And will you bring attention to the breath as it flows in and flows out.

Counting four times the inhale and seven times the exhale.

Allow yourself to do it at your own rhythm and the sensations in your mouth.

Bring attention to your lips and the area around your lips,

Your cheeks,

With your nose and the air coming in.

And bringing attention to your forehead,

To the sensations in your eye sockets,

Your eyebrows.

And as you continue with this gentle body scan in your face and in the head,

Feel this soft relaxation.

To your throat and simply observe.

To the chest.

To the center of the chest.

To the sensations all inside of your perfect machine that is your body.

And as you breathe in,

Bring oxygen to this area and exhale it out.

To your sacral and feeling the surface beneath you as you deserve it.

Bless your body.

And whenever you're ready,

You can continue to rest or relax.

Reviews

This was perfect 👌 David after my busy stressful day just brought me home to my body releasing what was not mine to carry much love ❤️ and gratitude 🙏

Much love and gratitude for your guidance . Beautiful meditation
❤️❤️❤️🙏🙏🙏🌹🌹🌹