Yoga Nidra For Sleep - Rocking - With Music
Welcome to this Yoga Nidra for Sleep. You'll be guided by both gentle music and my voice for the first 25 minutes - followed by only music for 35 minutes, to drift further into relaxation. In the body scan in this idea, we’ll alternate between the right side and the left side, to balance these two. In the images section, I'll invite you to imagine that you're lying in a hammock, in nature. With Love, Jennie (Music cred: Christopher Lloyd Clarke.)
Transcript
Welcome to this Yoganidra for sleep.
Let's get started.
So make sure you're comfortable,
Cozy and snug.
Maybe you'd like to sigh a couple of times in your own time.
Bring your awareness to your hips for a moment and just observe if one hip feels a bit heavier,
More grounded than the other.
And if not,
Just choose one and allow it to relax down as if you're pouring the weight into that side.
And then swap sides.
Pour the weight into the opposite hip,
Sinking down,
Relaxing.
And now gently rock from side to side.
Maybe it's a big movement,
Maybe it's a small and very subtle movement,
Maybe fast,
Maybe slow,
Shifting the weight from side to side.
As if you're lying on a beach,
Making an imprint in the sand with your hips.
And then moving into stillness.
Both hips grounded,
Relaxed.
The whole body grounded,
Relaxed.
You don't have to engage any muscles at all.
Just let gravity do the work,
You being held by the earth.
And now bring your awareness to your breath and notice how the body gently moves when you breathe.
Inhaling,
The belly rises and the movement expands like ripples on a water.
And exhaling,
The whole body softens.
Observing the breath.
And now we'll rotate the awareness around the body.
As I mentioned,
A part of the body,
Bring your awareness out and maybe you can feel very subtle movements or sensations in some parts as the soothing waves of the breath rock you into relaxation.
Starting with the top of the head,
Forehead,
Right eye,
Left eye,
Both eyes together,
Nose,
And the sensations inside your nose as air flows in and out.
Lips,
Tongue,
The whole mouth.
The right cheek,
The left cheek,
Both cheeks together.
The whole face.
The right ear.
The left ear.
Both ears together.
And the vibrational sounds as they enter your ears.
And then the back of the head.
The whole head.
The neck.
The shoulders.
And pause there for a moment and observe how does it feel in your shoulders when you breathe.
And if you can't feel a physical sensation,
That's also a sensation.
So observe the feeling of not feeling.
Emptiness also means there is space.
And in that space you can pour a nurturing light if you wish.
Bring your awareness into the right shoulder,
The left shoulder,
The right elbow,
The left elbow,
The right wrist,
The left wrist,
The right hand,
The left hand,
The whole right arm,
The whole left arm.
Both arms together.
And feeling the breath flowing in your throat.
The right side of the chest.
The left side of the chest.
The right side of the belly.
The left side of the belly.
The whole chest and belly.
And feeling the soothing waves of the breath in the right hip,
The left hip,
The right knee,
The left knee,
The right ankle,
The left ankle,
The right foot,
The left foot,
And the whole right leg,
The whole left leg.
Both legs together.
And feeling the breath over the sacrum,
The lower back,
The right shoulder blade,
The left shoulder blade,
The whole right side of the back,
The whole left side of the back,
The whole back,
The neck,
The back of the head,
The top of the head,
The whole right side of the body,
The whole left side of the body,
The whole body.
And now bring your awareness to your breath again,
Like a soft and warm wave washing over you from the feet to the shoulders.
And then back again from the shoulders to the feet.
Inhaling from the feet to the shoulders.
And exhaling from the shoulders to the feet.
And continue in your own time.
Inhaling,
Receiving.
And exhaling,
Washing away what no longer serves you.
Eñanmakedo.
.
.
.
.
Eñanmakedo.
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.
.
And letting go.
.
.
.
.
And now if you like,
Imagine you're lying in a comfortable hammock on a porch of a cute little cottage on a beautiful summer's day.
It's a secret place in nature where you feel safe and free.
Maybe you've been there or maybe it's a place in your imagination.
And you're gently rocking from side to side.
What's the light like?
Maybe shafts of sunshine breaking through the trees.
Maybe there's a warm and soft breeze gently touching your skin.
And what sounds do you hear?
Maybe birdsong?
What's the colour of the hammock?
What's the fabric like?
How does it feel if you touch it?
Imagine you're lying there gently rocking from side to side.
Maybe there's a cute and friendly little animal sleeping by your side.
As you're lying there in the comfortable hammock,
The weather starts to change,
Clouds gathering and then a very gentle summer rain starts.
But you're protected by the roof of the porch.
Listening to the soothing sound of the raindrops on the roof.
And as the rain washes away the dust,
The colours of nature becomes more radiant,
Raindrops sparkling like pearls on the flowers.
The rain stops and the birds start to sing again.
And it smells amazing,
So fresh.
And you're lying there in your hammock enjoying that fresh smell,
That scent of nature.
And you're perfectly warm,
Safe and protected from the outside world.
Gently rocking from side to side.
Feeling the weight of the body shifting from the right side to the left side,
Right side,
Left side,
A soothing rhythm.
And with each exhalation,
Allowing the body to soften even more.
You're being held,
Cared for,
Safe,
Protected.
Drifting into sleep.
Sloting.
Sleep well.
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4.8 (365)
Recent Reviews
Kelly
October 21, 2025
Thank you 🙏
Helen
September 15, 2024
It was breakfast and I could totally lost into thd medication whilst feeling totally safe and supported, Thank you 🙏
Megary
September 10, 2024
So peaceful
Jeffrey
June 19, 2024
Great practice, thank you
Rayson
March 26, 2023
Love it! Fell asleep within minutes 😴
Kathryn
November 18, 2022
Thank you very relaxing.
Wendy
November 9, 2022
This is divine. Thank you xo
Lisa
August 28, 2022
What a gentle way to be guided and eased into sleep. Beautiful. Thank you. 🙏❤️
Seantos
April 16, 2022
Very nice indeed.
Patty
January 17, 2022
I have listened to this several times, and each time fall asleep within the first few minutes. Bookmarked and will try again. Thank you for this!
Julia
January 16, 2022
🙏🏼