Fall Asleep Fast With Yoga Nidra Sleep Talk Down

Welcome to this deeply calming Yoga Nidra sleep meditation – lovingly created to help your body and mind unwind completely. In just ten minutes, you’ll be gently guided into a state of profound relaxation where sleep arises naturally.

Yoga Nidra, also known as the ‘yogi’s sleep’, is a powerful form of guided meditation designed to release tension, soothe the nervous system, and support a deep and restorative night’s sleep. Ideal before bedtime or whenever you need a moment of peace during the day.

Benefits of this Yoga Nidra meditation:
– Fall asleep faster and more peacefully
– Release physical tension from the body
– Quiet the racing mind
– Encourage self-love and body awareness
– Suitable for beginners and experienced practitioners alike

Let the words carry you. Love your body. And give yourself full permission to let go and rest deeply.

Paola

Royalty-free music: ‘Tibetan Tranquility’ by ZENmix

Transcript

Never listen to recordings like these while driving or using machinery.

Only listen in a safe environment.

Hello and a warm welcome to this Yoga Nidra Sleep Meditation,

A session in which you are invited to experience deep,

Nourishing relaxation and very likely drift off to sleep within just 10 minutes.

My name is Paola Pissou and it's my joy to guide you through this meditative journey in which you gradually release tension on every level,

Physical,

Mental and emotional,

Making the transition into sleep so much easier and more natural.

In this session,

We offer extra care and attention to your dear body,

The body that has carried and supported you through everything today,

All that you wanted to do and all that you did.

And at the beginning of this session,

It's truly something special to realize and deeply feel that the day is behind you.

Done.

There's nothing more you need to do.

This is your time.

A special time for self-care and deep rest.

That's why I invite you now to softly lie down on your back,

Preferably in your own bed or wherever you feel safe and supported enough to drift into sleep.

Lie fully stretched out so that your whole body is at ease.

Let your legs and feet gently fall open.

Your feet resting about 20 to 30 centimeters apart in a naturally relaxed position.

Take a moment to sense if they feel free and comfortable enough,

Just as they are.

Your arms lie peacefully alongside your body.

You may choose to rest your palms facing up or facing down,

Or let them rest pleasantly on your belly,

Whatever feels best for you.

Perhaps your eyes are still gazing at the ceiling.

Or maybe they've already begun to close on their own.

If they're still open,

Softly and kindly let them close now.

And I invite you now to become aware of how your body is supported by the surface beneath you.

Feel that promising support with full awareness and allow yourself to truly be held.

And notice what that sensation brings.

Perhaps a sense of safety,

Of being gently cradled.

Allow that feeling to deepen,

Knowing that your entire body is being supported.

Just let yourself sink into it.

Release.

You're safe now.

You've got every reason to feel completely protected.

Just by being aware and surrendering to the steady softness that carries you.

In just a few moments we'll begin a journey,

You and I.

One that leads into deep relaxation and peaceful sleep.

But before we do,

You're invited to set a precious and meaningful intention.

A simple,

Positive phrase that can help you let go and move inward.

It might be something like,

I allow my dear body to rest fully.

I surrender to this moment.

I'm safe and I release all that's behind me.

I'm free to relax and drift into healing,

Restful sleep.

What's your specific and special self-care intention for tonight?

Whisper it softly to yourself now,

Three times,

To store it in your mind.

That's right.

Well done.

Now,

In this calm and quiet space,

Begin to give loving attention to your dear body.

Simply follow along with me,

Gently and without effort.

Bring your awareness to your right hand.

Feel your right thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

The palm of the hand.

The back of the hand.

Hand.

Wrist.

Forearm.

Elbow.

Shoulder.

Right armpit.

Right side of the torso.

Thigh.

Sole of the foot.

Top of the foot.

The big toe.

Small toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Allow the entire right leg to soften and relax.

Please bring your awareness to your left hand.

Left thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Shoulder.

Left armpit.

Left side of the torso.

Thigh.

Calf.

Left ankle.

Toe.

Sole of the foot.

Top of the foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Let your entire left leg grow heavy and relaxed.

Let's continue.

Bring your awareness to the back of your head.

Your right ear.

Your left ear.

Right cheek.

Left cheek.

Right eye.

Left eye.

Your forehead.

Soft and relaxed.

Soft and smooth.

All muscles unwind.

Your nose.

The sides of your nose.

Upper lip.

Lower lip.

Your jaw.

Your throat.

Your shoulders.

Lower back.

Your entire spine.

Vertebra by vertebra.

Pelvis.

Your buttocks.

Backs of your thighs.

Calfs.

Heels.

Your whole sweet body feels relaxed and heavy.

Your whole dear body is resting in deep stillness.

I invite you to bring your awareness to your breath.

Sense the natural flow of air as you inhale and exhale.

There's nothing to force,

Just observe.

Notice how the breath enters through your nose.

The coolness of the air passing through your nostrils.

Gently gliding down through your throat.

Flowing softly into your lungs as your chest and belly rise.

And then slowly fall again as the air leaves the body through your nose or your mouth.

There's no need to change anything.

Just follow this satisfying rhythm as it moves on its own.

And perhaps now,

After the time you've already spent in this quiet rest,

You might notice that your breath has already slowed.

So calm and so soft.

Let your breath be like an anchor.

A gentle point of stillness you can return to at any time.

And if you wish,

You can begin to count your breaths.

A simple,

Soothing way to deepen your relaxation and naturally drift towards sleep.

You count from ten down to one.

Counting with each out breath.

Ten.

And so on.

If your mind wanders,

That's perfectly okay.

Whenever you notice your mind doing so,

Simply return to the breath and begin to count from ten without judgement.

At this stage,

This deep,

Deep state of pleasure,

Allow yourself to become quietly aware of sounds.

Let them arrive and pass just as they are.

With no need to analyse or resist anything.

Sounds nearby.

Perhaps the soft tapping in the room.

The rhythm of your own breath.

A curtain gently stirring in the breeze.

A shifting shadow.

Whatever is present in your private space is welcome.

There's nothing you need to change.

Simply let it all be.

And now,

Shift your focus slightly and become aware of sounds in the distance.

Maybe a passing car.

A bird calling into the night.

Or faint voices that come and go like echoes in a dream.

Let them all blend softly into the background while they fade.

This too can support your relaxation.

There's nothing you need to do now.

Nothing to fix or solve.

Allow your dear body to be heavy.

Your mind open and clear like a quiet resting field in winter.

Every sound comes and goes.

Like waves on the ocean,

Rising and fading away.

The gentle music playing in the background.

Let it flow through you,

Softly.

There's nothing to hold on to.

Each sound simply invites you to surrender more deeply.

To let go and fall further into stillness.

Draw your attention slowly to the temperature of the air against your skin.

The fabric of your sheets softly brushing your body.

This subtle contact can bring you even closer to your body.

Simply by feeling it consciously for a little while.

Perhaps you notice a coolness on your face.

Maybe the windows are open and a gentle breeze finds its way in.

A refreshing welcome breath of air caressing your forehead,

Your cheeks,

Your lips and everything feels so light,

So open.

Or perhaps you're tucked in warm beneath your blanket.

Wrapped in a cocoon of comfort,

Held in a soft embrace.

Where you feel deeply supported,

Completely safe and fully at home within yourself.

Notice the pillow beneath your head.

Feel the gentle weight of your body,

The contact points where you're supported.

The steadiness of the mattress.

The softness of the fabric against your skin.

Your body knows exactly how to rest and unwind.

You're being held and there's truly nothing more you need to do.

And I now lure you to imagine.

Imagine.

Truly imagine that your body begins to dissolve into rest.

As if all boundaries soften and fade.

As if your breath and silence merge into surrender.

Every fibre of your being is saturated with stillness.

As though you're melting into the mattress.

As though your body disappears.

As if becoming one with the supportive softness beneath you.

Completely held.

You feel held.

Deeply,

Lovingly held.

You're so welcome to picture this,

Cordially invited to visualize a dreamlike scene such as the following.

You step out onto a sunlit terrace,

Paved with beautiful stones.

Each one patterned by nature and time.

Terracotta pots overflow with herbs and wildflowers.

A rich,

Untamed beauty surrounds you.

An old stone wall partially encloses the terrace and beyond it lies a lush garden in full bloom.

Beds of fragrant flowers reach upward,

Their petals open wide,

Welcoming the warmth of the afternoon sun.

You can sense that warmth now on your skin and it feels wonderful.

Deeply relaxing.

You hear the gentle melodies of thrushes singing in the trees.

Their song echoes through the garden,

Timeless and sweet.

You notice how a line of trees forms a graceful archway,

A natural passage that leads you further in.

You walk beneath it,

Shaded for a few precious moments,

And then return to the dappled light.

There stands a wheelbarrow brimming with flowers.

Your eyes fall on bird feeders swaying gently,

And a shallow stone basin where these feathered friends can come to drink and bathe.

You watch butterflies flutter lazily in the air and plump bumblebees drift from bloom to bloom,

Sipping nectar and sharing pollen,

Giving and receiving in perfect harmony.

You pass tall purple foxgloves,

Bright red fuchsias with their delicate hanging heads,

Golden marigolds and soft green ferns resting in the shade.

Further along you spot trees and fences draped in ivy,

And here and there ancient architectural remnants emerge,

Half hidden behind hedges,

Bushes and other plants.

You stroll gently,

With no need to rush.

This place,

This lust-enchanting garden,

Is full of peace and stillness.

Every blade of grass is unique,

And with each step you sink deeper into an even calmer state of relaxation.

While you wander a little further,

Your eye is drawn to a sunken part of the garden,

A place you hadn't noticed before.

Five small stone steps lead down,

Just revealed now,

Behind a graceful weeping willow.

This quiet lower garden seemed completely hidden.

It's truly a sacred haven.

And even before you see the fountain,

You hear the soft soothing sound of flowing water,

And just beside it a beautiful garden bench awaits you.

It draws you in,

As if it's calling you.

You begin to descend,

Step by step,

Five steps down.

And with each step you drop a little deeper,

Deeper,

And even deeper into this state of complete ease.

You move toward the fountain,

And bring your hands together like a cup.

You're thirsty,

And this water is crystal clear.

It flows from a deep natural spring,

The purest water you've ever tasted.

Feel it trickling through your fingers,

Then you take a sip and drink slowly.

It refreshes you deeply.

You splash some gently on your neck,

Your cheeks,

Your forehead,

Your wrists,

And it feels so cooling,

So restoring.

You feel yourself becoming dreamier now,

Sleepier still.

And decide to sit down on the garden bench,

It's waiting in every way.

And what a perfect bench,

Soft,

Wide,

With deep cushions that welcome you wholly.

Your eyes begin to close.

You're drifting now,

Further and further.

You still feel the warm sunlight touching your skin.

And the tiniest mist of water from the fountain blown gently by the breeze onto your face.

Your eyes still shut,

Sleepy and drowsy,

And you're floating,

Drifting peacefully into a beautiful dream.

If you're still faintly awake,

Bring your intention to mind just once more.

Gently repeat three times within yourself,

I surrender to rest,

Or your own heartfelt phrase.

Let these words settle within you.

Plant it like a seed in the rich earth of this stillness.

Let it all go now.

Words,

Thoughts,

Images,

Sensations.

Everything can be released.

What remains is surrender to sleep.

You're sinking fully into rest.

Let all of your awareness drift away.

Softly,

Downward,

Deeper.

Every muscle entirely heavy.

Your head resting on the soft pillow.

Your breath taking care of itself.

And all that remains is stillness and sleep.

Sweet surrender.

Floating away into dreams.

Reviews

So helpful. The long underpinning of music, well beyond the end of talking, was dreamy. This worked well for me. So soothing. Thank you.

Great for sleep support, I was so restless & this helped me a lot. Thank you 🙏🏻

Thank you! Your calming voice helped me relax and fall asleep.