Deep Sleep Yoga Nidra
This is a Yoga Nidra inspired sleep meditation to guide you into continuous deep sleep for the night. We move through the different stages of relaxation with a rotation of awareness around the body, counting the breath backwards from 108-0, exploration of the opposites heavy/light, a second rotation around the body and a guided visualisation of walking along a beach, getting into a boat and peacfully drifting out onto the sea. There is no talk-out at the end, so you can drift away into sleep whenever you are ready. Photo by Braeson Holland
Transcript
Good evening.
Welcome to the practice.
This is a Yoga Nidra inspired sleep meditation to guide you into continuous deep sleep for the night.
We'll move through the different stages of relaxation,
But I won't talk you out at the end.
So you can drift away into sleep whenever you are ready and remain asleep for the whole night.
So make sure that you are comfortable and ready to fall asleep.
Just take a few moments now to find the position that your body wants to sleep in tonight and arrange the pillows and the blankets in the most comfortable way for you.
And feel into that feeling of your body resting into the mattress and into the bedding.
Feel the feeling of your head resting into your pillow.
And before you drift into sleep,
Take some time to look around you at your environment to acknowledge that you are safe and secure and that it's safe for you to fall into a deep sleep for the night.
Note any of the features in your environment that bring you that safety.
A securely closed door or window,
Familiar items around you,
The comfort of your bedding and acknowledging that you are safe.
When you feel ready,
Close your eyes and give yourself permission to deeply relax.
Become aware of the breath.
Watch the air flowing in and out of your body.
Follow the natural breath as it flows in and out.
Feel the chest gently expanding with the inhalation and relaxing with the exhalation.
And with your next exhalation,
As you feel your chest relaxing,
Feel the whole body relax.
All of the rest of your body relaxing with it.
Take some more breaths like this.
Inhale to feel the chest expanding.
Exhale,
The whole of the body relaxes more deeply.
Now send your awareness out to the sounds that are present in your environment.
Let the awareness jump from sound to sound without getting too involved in any one sound.
Notice all of the sounds that are there and know that none of the external sounds are going to disturb you as you sleep,
But that they can only help you to relax even more deeply.
There is no rush to fall asleep.
When you are ready,
Sleep will happen very naturally.
So give yourself permission to let go of any need to fall asleep and allow yourself to enjoy the process.
You can follow my voice for as long as it's useful to you.
And when you're ready,
You will naturally drift away into a long,
Deep,
Peaceful sleep.
Create a picture in your mind of yourself fast asleep.
See yourself sleeping deeply for the whole night.
See yourself warm,
Comfortable and content.
Deeply resting.
If there is anything that you wish to bring into your night of sleep tonight,
An intention for deep rest or healing,
Or something you wish to give to your subconscious to work on through the night,
Bring that intention into your mind now.
Acknowledge it.
And now let it go completely as you prepare to drift into a long,
Deep sleep.
We're going to take the awareness around the body.
Rest the awareness at each body part as it's named.
There is nothing else that you need to do.
Simply allow the awareness to move from part to part.
Beginning at the right hand,
Bring the awareness to rest at the right hand thumb.
And the right index finger.
The right middle finger.
The right ring finger.
The right little finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right forearm.
The right elbow.
The right upper arm.
The right shoulder.
The right side of the chest.
The right side of the abdomen.
The right hip.
The right thigh.
The right knee.
The right elbow.
The right hand.
The right knee.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
And each of the right toes.
One,
Two.
Three,
Four,
Five.
Move the awareness to the left hand thumb.
The left index finger.
The left middle finger.
The left ring finger.
The left little finger.
The palm of the left hand.
The back of the hand.
The left wrist.
The left forearm.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The left knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the left foot.
The left toes.
One,
Two,
Three,
Four,
Five.
Bring the awareness to the right heel.
And the left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The whole of the spine.
The right shoulder blade.
The left shoulder blade.
The back of the head.
The top of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The right nostril.
The left nostril.
The whole of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The right collarbone.
The space between the collarbones.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toes.
The left toes.
The whole of the right leg.
Bring the awareness to the whole of the right leg.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
The tip of the tongue.
Bring the awareness to the tip of the tongue.
The whole of the tongue.
The roof of the mouth.
The bottom of the mouth.
The teeth.
The back of the throat.
Send the awareness down the back of the throat to the windpipe.
And into the lungs.
Bring the awareness to the insides of the lungs.
With the awareness resting inside the lungs.
Observe the breath as it flows in and out.
Watch the lungs expanding with the inhalation.
And contracting with the exhalation.
Observe the breath flowing in and out.
Now begin to count the breaths backwards.
From 108 to 0.
Like this.
Breathing in 108.
Breathing out 108.
Breathing in 108.
Breathing out 108.
Breathing out 108.
Breathing in 107.
Breathing out 107.
Breathing in 106.
Breathing out 106.
And so on.
Keep watching the breath and counting.
If you make a mistake or if you reach the end,
Go back to 108 and start again.
Continue counting the breaths backwards.
Stop your counting and feel your breath.
Feel your body becoming very heavy.
Feel your body becoming heavier and heavier.
Feel the body sinking into the mattress beneath you.
Intensify that feeling of heaviness.
The body becoming heavier and heavier.
And now feel your body becoming very light.
Feel your body becoming lighter and lighter.
Feel your body floating away up off the mattress and up into the sky.
Feel your body floating away.
Becoming lighter and lighter.
And lighter.
Come back to the feeling of heaviness.
Feel the body becoming heavier and heavier.
Sinking into the mattress.
And now feel your body floating away.
Feeling heavier and heavier.
Sinking into the mattress.
Intensify that feeling of heaviness.
The feeling of heaviness.
And come back to the feeling of lightness.
Feel the body becoming lighter and lighter.
Intensify that feeling of lightness.
The feeling of lightness.
Heaviness and lightness together.
Now feel the body becoming so heavy that it sinks deeply into the mattress.
And so light that it floats away up into the sky.
At the same time.
Experience heaviness and lightness together.
Heaviness and lightness together.
See yourself lying beneath a starry night sky.
Silver stars twinkle in the darkness above you.
Watch the twinkling stars.
And now see a sparkling star float down from the sky and rest at the space between the eyebrows.
See the silver star illuminating the eyebrow centre.
Another star floats down from the sky and rests at the space between the collarbones.
Illuminating the space between the collarbones.
Sparkling stars float down to rest at the right shoulder.
The right elbow.
The right wrist.
Stars float down to the tip of the right hand thumb.
The tip of the right index finger.
The tip of the right middle finger.
The tip of the right ring finger.
The tip of the right little finger.
Sparkling stars float down from the night sky to rest at the left shoulder.
The left elbow.
The left wrist.
The tip of the left hand thumb.
The tip of the left index finger.
The tip of the left middle finger.
The tip of the left ring finger.
The tip of the left little finger.
A sparkling star floats down from the sky.
A star floats down from the night sky to rest at the centre of the chest.
Stars float down to the left side of the chest.
The right side of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
And a sparkling silver star floats down from the sky to rest at the top of the head,
Illuminating the top of the head with silver light.
See yourself walking along a quiet beach in the evening time.
The sun is setting and the moon is rising.
Waves crash quietly on the shore.
You slowly walk along the sand as the sun disappears away and the silver moonlight illuminates the beach.
A small boat floats on the water close to the shoreline.
You walk over to the boat and get inside and you lie down and look up at the starry night sky.
The gentle movement of the water sways you from side to side and the boat slowly carries you out onto the ocean.
You watch the stars glisten in the night sky as the boat gently rocks you and drifts you away.
Peacefully relaxing into the boat,
You quietly drift away,
Floating away into the ocean,
Drifting away into a deep,
Peaceful sleep.
The boat gently sways you upon the water as you drift away into a long,
Blissful night of deep sleep.
4.7 (57)
Recent Reviews
ilinca
May 2, 2025
Wonderful track. Profoundly relaxing and soothing 🥰🌹