8 Hour Yoga Nidra For Deep, Uninterrupted Sleep

This version is accompanied by crackling fire sounds.

This is a gentle 8-hour Yoga Nidra designed to support deep, uninterrupted sleep.

The practice begins with soft guidance to help your body settle, relax, and feel safe enough to let go.

After the guided portion, the voice gradually fades out, leaving you with continuous crackling fire sounds to support restful sleep throughout the night.

There are no sudden sounds, no awakenings, and no interruptions.

This track is suitable for insomnia, difficulty falling asleep, nighttime restlessness, or simply when you want to feel deeply supported as you drift into sleep.

You may listen from the beginning and allow yourself to fall asleep naturally.

Transcript

Take the first moments to settle into your cozy space.

Make any small adjustments to get fully comfortable right now.

Adjust the pillow under your head.

Maybe place a pillow behind your knees.

Tuck yourself in with your blanket.

Gently tilt the head and roll the shoulders down.

Adjust the position of your hips and your legs.

Allow your body to arrive exactly where it is right now.

Let the surface beneath you fully receive your weight.

Allow yourself to be held,

Held by the ground beneath you.

Notice the weight of your heels sinking deeper into the ground,

The weight of your hips,

The weight of your back,

And the weight of your head.

Resting heavily on the pillow,

Feel how the body naturally settles.

Imagine that gravity is gently drawing you downward,

Inviting you to soften.

As if your body could slowly melt into the space beneath you.

You are safe here.

Nothing is expected of you.

Nothing needs to be achieved.

This is a space of rest,

A space of permission,

A space where it is okay to let go completely.

If at any point your mind wanders,

That is perfectly fine.

You don't need to bring it back.

Simply allow my voice to be there in the background,

Like a gentle breeze.

Gentle presence,

Keeping watch.

Know that you are supported,

Protected,

And free to soften at your own pace.

Inhale slowly through the nose.

And at the top,

Take another small sip of air.

Then exhale through the mouth,

Long and easy.

With the exhale,

Imagine releasing just a little more weight,

Letting the body become heavier and more at ease.

Again,

Inhale through the nose.

And take a second gentle sip of air.

Exhale with a soft sigh out through the mouth.

One last time.

Inhale.

Exhale.

Another small sip of air.

And exhale.

Let go.

And sink deeper and deeper.

Now gently bring to mind your sankalpa,

A simple intention.

Plant it gently,

Without effort.

Repeat your own sankalpa,

Or the following version,

Three times,

Softly in your mind.

Allow it to be felt.

I fall asleep easily and peacefully.

And wake up feeling rested and energized.

I fall asleep easily and peacefully.

And wake up feeling rested and energized.

I fall asleep easily and peacefully.

And wake up feeling rested and energized.

Allow this intention to settle beneath the surface of the mind,

Like a seed resting in fertile soil.

You don't need to do anything with it.

You don't need to hold on to it.

Simply allow it to be there as you continue to rest and drift.

And now gently bring your awareness to the space between your eyebrows.

Just noticing the space between your eyebrows.

Imagine that area gently softening,

Smoothing,

Widening.

Imagine the two halves of your brain like two tight muscles.

Slowly unclenching,

Releasing the grip,

Letting go.

The two halves of the brain slowly unfurling.

Allow your eyelids to become heavy as if they are softly resting over the eyes.

Without effort.

Without tension.

Let the eyes sink back into their sockets.

Warm.

Relaxed.

At ease.

Bring awareness to your cheeks.

The space around the mouth.

The jaw.

Allow the jaw to gently release.

No need to hold anything.

No need to keep anything together.

Let the tongue rest heavy and wide in the mouth.

Touching the bottom of the mouth.

Completely at ease.

Notice the throat.

Releasing effort.

The neck.

The back of the head.

Allow this whole area to soften as if you're being quietly supported from the inside.

Behind.

Bring your awareness to the shoulders.

Feel how they may be holding or gripping.

Without needing to judge it.

And with the next few breaths,

Allow the shoulders to gently drop away from the ears.

Releasing downward as if they no longer need to carry anything.

Feel the arms resting,

The hands relaxed.

The fingers loose and effortless.

Nothing to hold.

Nothing to grasp.

If at any moment you feel sleep approaching,

Allow it.

You do not need to stay awake for this practice.

You are doing this perfectly.

Simply by resting and allowing yourself to be guided.

Now,

Gently allow your awareness to move into the body.

Not to change anything.

Not to relax on purpose.

Simply to notice and to allow.

Imagine awareness like a soft,

Warm presence resting wherever it goes.

Without needing anything in return.

Bring your awareness to the right hand,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the right hand,

Back of the right hand,

Right wrist,

Forearm,

Elbow.

Awareness moving slowly up the right upper arm,

Sensing the right shoulder.

Allowing the shoulder to soften.

Allowing it to be held.

Right side of the chest.

Right side of the waist.

Right hip.

Right side of the pelvis.

Awareness flowing down into the right thigh.

Right knee.

Lower leg.

Right ankle.

Right heel.

Sole of the right foot.

Top of the right foot.

Right big toe.

Second toe.

Third toe.

Little toe.

Feel the entire right side of the body at once.

Heavy.

Warm.

At ease.

Allow the entire right side of the body to rest.

Fully supported.

Gently shift awareness to the left hand,

Left thumb,

Index finger,

Middle finger.

Ring finger.

Little finger.

Palm of the left hand.

Back of the left hand.

Left wrist.

Left forearm.

Left elbow.

Awareness moving up.

The left upper arm.

Toward the shoulder.

Feel the left shoulder.

Softening.

Releasing its weight.

Left side of the chest.

Left side of the waist.

Left hip.

The left side of the pelvis.

Awareness flowing down into the left thigh.

Left knee.

Left lower leg.

Left ankle.

Left heel.

Left heel.

Sole of the left foot.

Top of the left foot.

Left big toe.

Second toe.

Third.

Final toe.

Feel the entire left side of the body.

Allow the entire left side of the body to rest.

Heavy.

Grounded.

Supported.

Now bring awareness to the neck.

The throat.

The back of the neck.

Feel the base of the skull.

The back of the head.

The scalp.

Resting.

Supported.

Awareness moving to the right side of the head.

The right temple.

The right ear.

Right earlobe.

Right jaw.

Right cheek.

Right cheekbone.

Right side of the lips.

Completely soft.

Right nostril.

The stream of air entering the right nostril.

Right eyelid.

Right eyebrow.

Completely relaxed.

Relaxed.

Unsorrowed.

Awareness moving to the left side of the head.

The left side of the head.

The left temple.

The left ear.

Left earlobe.

Left jaw.

Left cheek.

Left cheekbone.

Left side of the lips.

Left nostril.

The stream of air entering the left nostril.

Left eyelid.

Left eyebrow.

Unsorrowed.

The whole forehead.

The crown of the head.

Allow the head to feel fully held.

Cradled.

Relaxed.

Bring awareness to the front of the body.

From the face.

Down the throat.

Across the collarbones and the chest.

The ribs.

Expanding and falling back.

Sense the belly rising and falling naturally.

The hip bones.

The front of the legs.

All the way to the feet.

And toenails.

Allow the entire front body to soften.

Opening.

Closing.

Receiving.

Rest.

Now sense the back of the body.

The back of the head.

The shoulders.

The ears.

The full length of the spine.

From the base of the skull.

All the way down.

To your sacral spine.

Open.

Sense the lower back.

The glutes.

The backs of the legs.

Down to the heels.

Feel how the back body is completely supported.

Held by the surface beneath you.

With no effort required.

Now allow awareness to expand to the whole body at once.

The whole body.

From head to toes.

From front to back.

Sense the body as one field of sensation.

The whole body.

As one field of sensation.

The entire body.

As one.

Resting.

Breathing.

Being held.

There is nothing you need to focus on anymore.

Nothing you need to follow.

Simply allow yourself to rest in this wholeness.

Carried by the sounds.

Carried by the breath.

Carried by the night.

Allow everything to become simpler.

You no longer need to follow the body.

You no longer need to follow the breath.

You no longer need to follow my words.

Simply allow yourself to rest exactly as you are.

Sense the body becoming softer.

Less defined.

As if the edges of the body begin to blur.

The body resting within the space around it.

And the space around the body gently holding it.

And you may notice sensations or thoughts or images drifting by.

There is no need to engage with them.

No need to push them away.

Everything is allowed to come.

And allowed to go in its own time.

Imagine yourself being carried.

As if floating on warm water.

Fully supported.

Without effort.

Everything is happening to fully support you.

Divinely protected and guided.

You are held even when awareness fades.

Even when sleep comes.

If sleep arrives now.

Allow it to take you completely.

And if awareness lingers.

Gently drifting.

There is nothing you need to remember.

Nothing you need to stay with.

Just this feeling of being supported.

Safe.

And at ease.

Breathe.

Let go.

Safe.

At ease.

At ease.

You don't need to listen anymore.

Simply supported throughout the night.