Deepest Sleep Nidra

This 32-minute Deepest Sleep Nidra is an extended version of my 16-minute Short Yoga Nidra for Deep Sleep. It is designed to deeply relax your body, calm your mind, and then, at the end of the recording, let you drift off into a deep, peaceful sleep. Listen in bed right before sleep or if you wake up in the middle of the night and need help falling back to sleep. Sweet dreams.

Transcript

Let's begin this practice of yoga nidra for deep sleep,

Allowing your body to settle and get comfortable lying on your bed,

Lying either on your back or your side.

Adjust your pillow so your head feels fully supported and adjust the covers around your body so you feel warm,

Safe and protected.

And once you feel completely comfortable,

Try not to move your body too much to give your nervous system a chance to completely relax and eventually,

At the end of this practice,

To fall into a deep sleep.

Starting to transition from busyness to rest.

Begin by taking a deep breath in through your nose and then a big exhale out of the mouth.

Again,

Taking a deep breath in.

And with a big sigh,

Release anything that is no longer serving you.

Take another deep breath in and this time,

Squeeze and tighten every part of your body for a count of three.

Again,

Tighten your face,

Arms,

Hands,

Legs,

Feet.

And release.

Again,

Take a deep breath in and tighten every part of your body for a count of three.

Tensing every part and release.

In this practice,

I will guide you on a journey through the different layers of your body and we'll go to the very edge of sleep and hover there in a place of complete well-being.

And then as our practice together ends,

You will gently and effortlessly drift off into a deep healing sleep.

All you have to do is listen to my voice as I guide you.

Try to maintain a hint of consciousness until the end of the practice.

But if at some point you lose track of my voice or you feel like you're falling asleep,

There's no need to worry.

Trust that you will hear everything that you need to in the deepest parts of yourself.

Your subconscious will still hear my voice and you will still benefit from the practice.

Start now to notice your body,

Tuning into your physical body and noticing how it feels right now.

Noticing all sensations.

Maybe you're feeling tingling,

Pulsing,

Vibration.

Maybe energy flowing up and down your body.

Or perhaps sensations of numbness,

Heaviness,

Pain.

Just listening to the story that your body is telling you.

Noticing the places where your body is holding on to tightness.

Feeling it all and being present with it without judgment.

Bringing your attention now to your head.

Feeling the back of your head resting on your pillow.

Feeling to release any tension that you're holding on to in your head or your face.

Softening and releasing any tightness in your temples.

In the skin at both of the corners of your eyes.

Allow your eyes to drop down and back.

Feeling heavy in their sockets.

Release any tension or tightness in your jaw,

Your tongue or your throat.

Gently part your lips and relax the whole face even more.

Whole head feeling softer and heavier now.

Sinking down even further into your pillow.

Bring your awareness to where your shoulders are touching the surface of your bed.

Notice if you're holding on to any tension in your shoulders or your upper back.

Letting it go and softening and melting your shoulders down just a little bit more.

Feeling the places where your hips,

Your lower back,

Your legs are touching your bed.

Touching sensations in your lower body,

Any tingling or pulsing.

Allowing your hips and your low back to release.

Feeling both of your legs to be heavy.

Really seeing your thighs,

Knees,

Calves,

Feet and even your toes.

The whole back of your body releasing a little more into the bed.

Whole body feeling more peaceful and at ease.

Remember there's nothing to do but follow my voice.

You have permission to completely rest.

We'll now set your personal intention for the practice.

If you're not currently working with an intention,

You can ask yourself what you want to manifest most in your life right now.

Be it's healing,

Patience,

Self-love,

Confidence,

Whatever it is,

Use a short,

Concise statement starting with the words I am or I feel.

As if it is happening now and then repeat your intention silently to yourself three times with conviction.

Feeling to relax and prepare for sleep will now circulate your consciousness through your body and will be moving quickly so your mind doesn't get attached to thoughts.

As I mention a part of your body,

Just notice any sensations or energy that you feel there.

Being awake and alert and listening to my voice.

Start by bringing your attention first to your right hand thumb,

The second finger on your right hand,

Your third finger,

Fourth finger,

Fifth finger,

And the tips of all the fingers on your right hand,

The right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Right armpit,

Right waist,

Hip,

Thigh,

Right knee,

Shin,

Ankle,

Heel,

And knee.

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The tips of all the toes.

And now feel the whole right side of the body all at once.

Moving now to the left side of your body,

Starting with the left hand thumb,

Second finger on the left hand,

Third finger,

Fourth finger,

Fifth finger,

And the tips of all the fingers,

The palm of the left hand,

The back of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Left waist,

Hip,

Thigh,

Left knee,

Heel,

And knee.

Right big toe,

Left big toe,

Third toe,

Fourth toe,

Fifth toe,

Left heel,

Left heel,

Left heel,

And the tips of all the toes.

And then the whole left side of the body all at once.

And turning your attention to the back of the body,

To the right heel and the left heel,

The right calf,

And the left calf,

Right hamstring,

Left hamstring,

Right glute,

Left glute,

The low back,

Mid back,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Top of the head,

Forehand,

The right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

And the space between the eyebrows,

Right eye,

Left eye,

Right side of the nose,

Left side of the nose,

Right cheek,

Left cheek,

Both lips,

Right chin,

Right side of the jaw,

Left side of the jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

And center of the chest,

Navel,

The right side of the pelvis,

Left side of the pelvis,

Right upper leg,

Left upper leg,

Right knee,

Left knee,

Right ankle,

Left ankle,

Right foot,

Left foot,

All the toes on the right foot,

And all the toes on the left foot,

And then the whole right leg at once,

And the whole left leg at once,

The whole right arm,

The whole left arm,

And the whole torso,

The whole face,

The right side of your body,

The left side of the body,

The left side of the body,

And then both sides together,

Feeling the whole body from head to toe,

Noticing all sensations,

Awareness of the energy constantly moving and flowing throughout your body at all times,

Turning to your breath and noticing your breath flowing in and out of your body without changing your breath in any way.

Just observe the inhalations and the exhalations present with the rhythm of your own breath,

Noticing how fast or slow you're breathing,

Noticing the cool air coming into your nose and the warm air flowing out of your nose.

And the next inhalation,

Breathe just into the left side of the body,

Breathing up and down just the left side,

So breathing up and down the left leg,

Torso,

Arms,

Head,

Noticing sensations on the left side as you breathe in and out.

And on the next exhale,

Travel over to the right side of your body and start breathing in and out of the right side,

So breathing into the right foot,

Torso,

Arm,

Right side of the face,

Exploring and noticing the right side of your body as you breathe in and out.

And on the next exhale,

Travel over to the right side of your body and start breathing in and out of the right foot,

Torso,

Arm,

Right side of the face,

Exploring and noticing sensations on the right side of the face.

And the next inhalation,

Join both of your sides of your body together,

Breathing up and down the whole body.

Repeat this whole body breathing several more times,

Integrating the breath into the whole body Releasing the breath and coming back to your body,

Back to the sensations.

Feeling aware now of the feeling of great heaviness in your body.

Your whole body feeling heavy,

Like you're sinking into your bed.

Arms feeling heavy,

Legs feeling heavy,

Too heavy to lift off of the bed.

Helvets torso and head all heavy.

Whole body feeling heavier and heavier,

Like it is made of lead.

And now lightness.

Feel an incredible sense of lightness in your body.

Whole body feeling relaxed and light,

Like you're as light as a feather,

Completely weightless.

Helvets feel light,

Arms light,

Pelvis,

Torso and head all light,

As if you weigh nothing at all.

The whole body can lift off of your bed and float up into the sky.

And now move back and forth between feeling heavy and light.

First heavy,

The great heaviness in your body.

And then light,

So light,

It feels like you're floating.

And now trying to feel the opposites of heavy and light at the same time.

Heavy and light in your body all at once,

Noticing how this feels.

Face the feelings sinking down even deeper.

Begin to observe your body like you're watching a movie on a movie screen.

Observing your body right now,

Lying in your bed.

See yourself,

Position of your body,

The blankets covering you,

The expression on your face,

The body looking deeply relaxed and supremely comfortable.

As if you're about to fall into a deep sleep.

Feeling warm,

Safe and completely at ease.

Bring your personal intention into your awareness and repeat it again,

Silently to yourself three times,

Planting it deep into your subconscious.

Feeling completely calm,

Open,

Expansive and right at the edge of sleep.

Empty yourself of all thoughts,

Emotions,

Sensations.

Release any effort to do or be anything.

Being in complete silence in a place that is formless,

Timeless and perfect.

Letting go of any effort and just being residing in your true self.

Empty yourself of all thoughts,

Emotions,

Sensations.

And now take two deep breaths and then give yourself over gently to sleep.

Feel your body heavy and sinking.

Give yourself permission to release any last bit of consciousness.

Let yourself drift off completely into a deep,

Restful sleep.

Reviews

One of the best nidras ive ever felt. Thank you so much!

Thank you for this gentle and calming practise which took me back into a deeply relaxed state after waking up too early. Namaste

Another great yoga nidra for sleep. Thank you, Sarah.

Some music, but not intrusive. A calm and soothing voice, good slow pace and no waking up at the end. Just perfext. Thank you.

This was a great meditation to put me back to sleep in the middle of the night. I'll be returning to this often.

Sarah, with so much thanks for your beautiful practice Your serene, calming and melodic voice is heaven 🙏🏻

Wowza. Slept. So gentle and lovely.

Relaxing. Only adjustment I would suggest is turning off app at end

Really lovely gentle voice, and not excessive intro. Of course, I fell asleep.

Wonderful nidra practice. Grounding and soothing. Thank you 🙏🏼💗🌸

Another good one. I’ve been using the shorter version, but this morning I’ve been awake through several wee hour sessions. I did drift in and out of sleep with this one. Very soothing even when deep sleep won’t come.

Bookmarked. Put me to sleep despite the extreme stress I am under. Thank you so much 🙏🏼

Lovely. Helped me get some much needed sleep. Thank you so much and Blessings 🕊🙏💜

A really excellent yoga nidra 🙏🏻

Perfect thank you 🌸

I didn't hear all of this - drifting in and out - kept coming back to the voice. Slept VERY well 🙂

Thank you 🙏

A traditional Yoga Nidra, deliciously wrapped in your own unique pacing, voice, and creativity. A beautiful experience! 🌼

Very peaceful 🙏