Yoga Nidra For Deep Sleep

When deep, restorative sleep feels out of reach, this yoga nidra practice offers a gentle path back to natural rest. Through soothing body awareness and calming guidance, you'll release the layers of tension that keep you awake and connect with your body's innate wisdom for sleep. Let this track become a trusted companion for your sleep journey, supporting your body's natural rhythms and helping you find the profound rest you deserve.

Transcript

Tonight,

You get to rest.

You've done enough.

This is your time.

Whether you come struggling with sleepless nights,

Weighed down by endless thoughts or simply seeking profound healing rest,

This practice is for you.

Wherever you find yourself,

In your bed,

On the floor,

In unfamiliar surroundings or even sitting upright,

We'll work with your body exactly as it is.

This is Yoga Nidra,

An ancient practice that guides you through the doorways of consciousness into deep restorative sleep.

If this is new to you,

Think of it as a gentle journey inward.

Working with your body's natural rhythms.

No experience needed,

Only your willingness to let go.

This practice quiets your nervous system,

Releases physical tension,

Instills that stream of thoughts that can keep you awake.

Let yourself settle now.

Make yourself completely comfortable in whatever position feels best for you.

There is nothing to do,

Nothing to figure out,

Nothing to get,

Nothing to hold on to.

Nowhere you need to be.

Only this moment,

Only this quiet.

We begin by drawing the senses inward,

Like a flower closing its petals at dusk.

Gently close your eyes if you haven't already.

Feel the pull of the outer world dissolve.

You are safe now.

Notice the sounds around you,

Near sounds,

Far sounds.

Let them rise and fall,

Come and go,

Like waves on the shore.

Feel the air on your skin,

Feel the touch of your clothes,

Feel the steady support beneath you,

Everything holding you so you can let go.

Notice the soft darkness behind your closed eyelids,

An inner sky opening,

Vast,

Still,

Quiet.

Let all outer sensations fade as your awareness gathers inward,

Resting with the breath,

Rising and falling,

Like a cradle.

And here in the heart,

You are safe,

You are held in love.

There is nothing to do,

Nothing to change,

Nothing to fix,

Nothing to improve,

Only being here,

Only resting.

As your body settles,

Gently bring your attention to your heart.

Allow a sankalpa,

A simple true intention to arise naturally from this place of deep knowing.

You may use this one,

I am resting deeply,

Or let your own heartfelt intention emerge,

Whatever feels true for you.

Repeat it,

Silently,

Three times in the present tense,

As if it's already real.

Feel each word soak into your whole being.

Now let that intention dissolve into your body,

As if your whole being is exhaling into sleep.

Then give thanks and let it go.

Now,

Simply notice your natural breathing,

No need to change it,

No need to control it,

Just feel it as it is,

The air moving in and the air moving out.

Notice the gentle rise and fall of your chest and belly,

The soft rhythm that has been with you since the moment you were born.

Let your breathing be easy,

Relaxed,

Peaceful.

Feel how each exhale invites your body to soften and release.

And each inhale quietly fills you with life.

As you breathe,

Notice how this simple rhythm connects you to something larger,

The same rhythm of waves meeting shore,

The same gentle pulse that moves through all of life.

With each breath,

You're participating in the ancient dance of rest and renewal that happens everywhere in nature,

Day flowing into night,

Seasons changing,

Tides turning,

You are releasing into this natural rhythm,

Letting it carry you deeper into rest.

If sleep comes before we finish,

Let it take you,

Your body already knows the way.

Numbers may drift into your mind now,

Each one carrying you deeper into restoration.

Exhale,

Release and let go,

Inhale,

Receive and rest,

Shedding the day,

Drifting into deep sleep,

Releasing another layer,

Sinking down into sleep,

Letting go of what you no longer need,

Deeper into rest,

Seven,

Another veil dissolving,

Floating toward dreams,

Six,

Dropping through layers of consciousness,

Safe and still,

Halfway to dreams,

Shedding another skin of awareness,

Dissolving into the depths,

So close now,

At the threshold,

Crossing over,

Stepping into deep rest,

Zero,

In the space between,

Ready for deep healing sleep,

Where attention goes,

Rest follows,

As you gently notice each part of your body,

That part begins to soften and let go,

Bring awareness to the hollow space of the throat,

The tongue,

The jaws,

Sensations in the gums,

The teeth,

The lips,

The entire mouth full of sensation,

Cheeks and cheekbones,

Ears and earlobes,

The tip of the nose,

Both nostrils,

Both eyeballs and the space beneath the eyes,

The eyelids,

Both eyebrows and the space between the eyebrows,

The temples,

Forehead,

Top of the head,

Back of the skull,

The whole head as one orb of sensation,

Glowing with awareness,

Now feel both shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Palms of the hands,

Back of the hands,

Index fingers,

Middle fingers,

Ring fingers,

Pinky fingers,

Feel the spaces between the fingers,

The tips of the fingers,

Each finger like a little stream flowing into space,

Feel both hands as complete units of sensation,

Awareness flowing back up through the arms to the shoulders,

Sense chest and upper back,

Ribcage and middle back,

Pelvis and hips,

Notice the organs within,

The heart gently beating,

The lungs expanding and contracting,

All the soft organs surrendering to rest,

Both hips and the spaces beneath the knees,

Ankles,

Heels,

Soles of the feet,

Tops of the feet,

Big toes,

Second toes,

Third toes,

Fourth toes,

Pinky toes,

The spaces beneath the toes,

The tips of the toes,

Each toe a stream flowing into space,

Now feel the whole body at once,

Each sensation melting into a unified field of awareness,

Completely relaxed,

Ready for deeper rest,

Now let awareness sink even deeper,

Feel the skin and beneath the skin the tissues,

Deeper still the muscles,

The muscles are surrendering to gravity,

Committing to rest and deeper still into bones,

The bones settling as though rocked by the breath,

Deeper still the organs,

Heartbeat slowing down,

All organs surrendering to rest,

Feel the fluids and waterways in the body,

The cells humming,

Pulsing,

Glowing,

Stars against a night sky and deeper still feel the energy beneath these sensations,

Now we'll invite the body and mind into simple sensations,

Don't think about them,

Just feel,

Feel the body heavy,

Arms and legs sinking,

Torso sinking,

Whole body heavy,

Almost melting into the surface,

Rooted,

Anchored,

Feel the body light,

Dissolving,

Weightless,

Floating in open space,

Heavy and light,

Both present,

Happening at the same time,

Don't try to figure it out,

Just feel,

A gentle glow spreading through the body,

Comforting,

Soothing,

Feel coolness,

A fresh breeze across the skin,

Calming,

Restoring,

Warm and cool,

Both present,

Happening at the same time,

No need to understand,

Only feeling,

And now let both paradoxes dissolve,

Leaving you resting in sensation alone,

Deeper and deeper into stillness,

You know how to heal,

How to flow,

How to find your way back to wholeness,

Feel yourself at the edge of vast still water,

The surface perfectly calm,

Reflecting infinite space above,

With each breath gentle repulse across the stillness,

You sense rather than see a quality of peace that has no boundary,

No center,

As you rest here,

The distinction between you and the stillness begins to dissolve,

You are not looking at peace,

You are peace itself,

Temporarily forgetting what you are,

Now simply rest in being,

No more doing,

No more story,

Only this perfect peace,

Thoughts may come and go but the deep water remains still,

Your body is ready to sleep,

Safe,

Each time you hear these words,

Your body remembers how to let go more quickly,

More deeply,

Each time you return here,

These words guide you into deep healing sleep,

Safe,

Safe,

Drifting deeper,

Safe.

Reviews

Masterful in the genre.

I woke up in the night and this one helped me fall back again, thank you ✨

Beautiful 💐

Best sleep meditation! Fell right asleep.
Thank you so much