Yoga Nidra For Deep Sleep (9-Hour Extended)

Let go of the day and drift into deep sleep with this soothing Yoga Nidra practice.

Through a gentle body scan, breath awareness, and guided imagery, you'll be invited into a state of deep relaxation where the body can soften, the mind can grow quiet, and sleep can arise naturally.

Following the guided Yoga Nidra, calming ambient music continues throughout the night to support uninterrupted rest and a peaceful sleep environment.

Whether you're having difficulty falling asleep, feeling restless at bedtime, or simply longing for a peaceful night's rest, this practice offers a gentle space to let go, unwind, and receive the benefits of deep relaxation.

Transcript

This is an invitation to deeply relax. To let go of the day and allow yourself. To rest. You don't need to force sleep to happen. In fact. There's no need. To try to sleep at all. For now. You can simply rest and if sleep comes naturally. You can let yourself drift right into it take a few moments now to get completely comfortable. Notice if there's anything in your space that needs your attention before you settle in perhaps making any final adjustments. To your surroundings. So that you can fully relax. And when you're ready. Take your time. Finding the most comfortable position. For your body. Getting cozy with blankets and pillows. Nestling into a warm cocoon making small adjustments so that you might get even 1% more comfortable settling in to the support of your bed. Your pillow. Softening into this moment. When you're ready. Take a slow breath in through the nose. And a long breath out. Again breathing in and slowly releasing one more time. Breathing in and letting go as your breath settles you might feel yourself relaxing more deeply into the support beneath you notice the weight of your body. Being helped. Notice the weight of the back of your head the weight of your shoulders arms. And hands. The weight of your back your hips. And pelvis. Likes. And feet. Allowing more and more of your weight to be received by the surface beneath you. As you sink deeper down towards the earth Surrendering tension. And stress. There is nothing left. For you to hold. Nothing left for you to carry feel your body becoming heavier softer more subtle. Perhaps sensing the gentle pull of gravity inviting your body downward inviting you to let go to decompress and completely unwind. Thoughts may still be moving through the mind. Plans. List. Reflections from the day There is no need. To follow them. No need to solve them. No need. To push them away. You might let them come and go in their own time. Like clouds drifting across a vast open sky and if you notice yourself becoming caught up in thoughts. That's perfectly okay. Nothing more. Is required of you now no more effort. Nothing. To figure out You're allowed to rest now. And if sleep comes. You can softly drift into it and if sleep doesn't come right away. That's okay too. There is nowhere you need to get to. Nothing you need to make happen. This is a practice. Of simply resting. Receiving the benefits. Of this deep relaxation your whole body. Support it. And at ease. You might notice sensations within the body. . . The touch of air. Against your skin the gentle movement. Of your breath your ears. Listening. To sounds near and far. Listening. Without effort. Allowing sounds to come and go. The sound of the music. The sound of my voice. Gently following the guidance of my voice. . . As awareness begins to move through the body now. . . Becoming aware of the tongue. The tongue. Resting in the mouth the roof of the mouth. And gums. Lower jaw. Upper jaw tip of the nose. Both nostrils. Flow of air. In both nostrils. Both cheekbones. Both eyes. The space around the eyes. The eyebrows temples. . . . . . Forehead a whole face. The whole entire face. The whole head. And there. The middle of the chest. The right shoulder. Upper arm. Forearms. Hand. Fingers the space between the fingers. Sensing the space between the fingers. The whole right arm. And the right side. Of the torso. Right hip. The entire right leg. Toes. The space between the toes. Sensing the space between the toes. The right side of the body. The whole right side. Of the body. The whole entire body. Right side of the body. Resting. Heavy. Relax. The middle. Of the chest the left shoulder. Upper arm. Forearm. Hand. Fingers the space between the fingers sensing the space between the fingers. The whole left arm. And the left side. Of the torso. Left hip the entire left leg foot. Toes. The space between the toes. Sensing the space between the toes the left side of the body. The whole. Left side. The body. The whole entire. Left side of the body. Resting. Heavy. Relax. The back of the body starting with the back of the head. Back of the shoulders back of the arms. And hands. Back of the torso. The glutes of the legs. Heals. The back of the whole body back of the whole entire body. Supported by the Earth beneath you. Resting deeply. . . The front of the body. Starting with the face the chest. Belly. The front of the pelvis. Front of the legs. Tops of the feet. The front of the whole body. The front of the whole entire body. Soft. Relax. Adios Sensing the whole body now. The home. Resting the home. Support it. The whole. Body. The whole. And tire. Deeply. At rest. Aware of the home. Resting deeply the whole. Body. Breathing becoming aware of the natural rhythm. Of your breath easy a fruitless breath. Notice the gentle rise and fall of the body. Expanding on the inhale softening. On the exhale. Simply observing you might notice that the breath seems to be breathing you. Moving naturally through your body without any effort on your part. Breathing in breathing out and now. You might begin to sense the breath. Moving through the whole body as if the inhale could travel in through the bottoms of the feet up through the body. To the crown of the head. And as if the exhale could flow from the crown of the head. Back down through the body to the feet Breathing in through the feet. Up to the crown of the head. Breathing out from the crown of the head down to the feet. . . Like a gentle wave moving through the body rising and falling. Rising and falling breath flowing up and down. Be using. And effortless. Up on the inhale. Down on the exhale. Allowing the breath to fade into the background now awareness. Becoming softer more spacious. More dreamlike. Allowing images. To drift through the mind. A thought. Candle flame a feather floating in the air a still light Moonlight. On water. Quiet forest at night. A sky. Filled with stars. Vast open space. . . . . . Peaceful darkness Quiet. Spaciousness. Simply. Resting. . . . Allowing everything to be exactly. As it is. Dissolving into stillness. Slowly drifting into. The quiet. Resting. . . In the stillness. That is already here. Relaxing. Softening. Day by. Rest.