All-Night Yoga Nidra For Deep Rest & Nervous System Healing
This all-night Yoga Nidra practice is designed to support deep rest, nervous system regulation, and uninterrupted sleep—especially for sensitive or overstimulated bodies that don’t always settle easily at night. Yoga Nidra works by guiding the nervous system out of effort and into safety. Even when sleep feels elusive, the body can still rest, repair, and reset. This extended music version offers the same guided meditation as the original Yoga Nidra for Deep Rest & Nervous System Healing, followed by 8 hours of soft, ambient music to help maintain a restful state. Let this be a place to land for the night—a quiet invitation to rest, without striving or fixing. Music composed by Narek Mirzaei (Music Of Wisdom).
Transcript
Welcome.
You've arrived for this night of rest and I'm glad you're here.
Tonight we'll rest together in a way that honors your nervous system,
Inviting ease,
Not forcing effort.
You don't need to listen closely,
You don't need to stay awake,
And you don't need to follow every word perfectly.
Your body knows how to find rest.
Your mind knows how to return to the body's rhythm and will work with both.
If sleep comes quickly,
Let it.
If you drift in and out,
That's natural.
And if you remain awake for a while,
That's okay too.
Rest can exist in many forms and your body can still rest deeply.
Let the ground beneath you support you.
The bed holds you,
Held by the quiet of the night.
Take time now to get comfortable.
Anywhere you feel a natural need to adjust,
You may do so.
There's no rush.
Take a full,
Soft breath in and exhale with a sigh if that feels comfortable.
You're invited to release effort now.
There's nowhere you must go and nothing to achieve.
Tonight is not about effort,
It's about being supported.
With each breath,
Allow the body to settle a touch deeper into the fabric of the bed.
You're allowed to rest in whatever way feels most nourishing to you.
Quiet,
Sleepy,
Or lightly aware.
All of it is okay,
Just allowing yourself to be here.
Gently bring your attention to the support that holds you,
The place where your body is resting,
The layers of covers,
The air around you.
Each is steady,
Present,
And reliable.
The ground beneath the bed is solid,
Steady,
Unmoving.
You don't need to imagine anything,
Just noticing that something reliable is here,
Supporting you,
And has been here long before you lay down.
Notice the feeling of gravity,
How the body is gently drawn downward.
Allow the weight of your body and your bones to become heavy.
Nothing to resist.
If thoughts arise,
Treat them like weather.
They drift by,
You don't have to chase them.
And you can return to the body's felt sense whenever you're ready.
Before we move on,
Let's take a little more time to feel how supported you are right now.
You might notice the bed beneath you,
And beneath that,
The floor.
And beneath that,
The earth itself.
Solid,
Unmoving.
Solid,
Quiet,
Reliable.
You don't need to imagine it in detail,
Just a simple knowing that something steady is here,
Supporting you.
You can allow your body to rest into that support,
As if the earth is holding you.
Cradling you,
With no need to hold yourself up.
Notice the places where your body feels most heavy.
Maybe the hips,
The shoulders,
The backs of the legs.
Let those areas soften even more,
As if they're being gently received.
And if it feels comforting,
You might imagine yourself surrounded by a safe forest at night.
Nothing dramatic,
Just quiet,
Still air.
Trees standing nearby.
Steady,
Present,
And strong.
You don't need to visualize them clearly,
Just the sense of being surrounded by something calm and enduring.
The forest doesn't need you to do anything.
It simply exists,
And you're allowed to rest here too.
Let that sense of being held settle into your body.
Now bring a soft awareness to your breath.
There's no need to change it,
No need to deepen it.
Just noticing the breath arriving,
And the breath leaving.
You might notice the breath moving most clearly in the belly,
Or the chest,
Or the gentle flow of air at the nostrils,
Wherever it's easiest to feel is just right.
As you rest with the breath,
See if the body is willing to soften even a little more.
Imagine the body like a tree at rest,
The trunk steady,
The branches quiet,
The roots deep and unhurried.
No need to grow,
No need to reach,
Just resting in place.
With each exhale,
See if the body softens even a little more.
The jaw loosening,
The shoulders easing,
The belly no longer holding itself in.
The breath knows what to do.
The body knows how to rest.
You don't need to control it.
And if the mind wanders,
That's okay.
When you notice it,
Gently return to the sensation of being here.
Breathing,
Resting,
Supported.
Now we'll move through the body slowly,
Inviting each area to rest.
You don't need to visualize anything,
Only noticing what's already present.
Just letting awareness rest where it's invited.
Noticing sensations or the absence of sensation is enough.
And if awareness fades or sleep comes,
You can let it.
Bring your awareness to the crown of the head,
The very top.
Let the scalp soften,
The forehead smooth,
The space between the eyebrows widen slightly.
The eyes rest deeply in their sockets,
The muscles around the eyes relax,
The space behind the eyes growing quiet.
No effort behind the eyes.
Let the jaw soften.
Notice where your upper lip touches your lower lip.
Sense the inside of your mouth,
Your teeth,
Gums,
And the tongue rests lightly in the mouth.
Allow the neck and throat to release any tightness.
Letting go of any holding there.
Let the shoulders drop downward away from the ears with gravity's help.
If you notice any tension,
Simply acknowledge it and invite a slower exhale toward release.
You're not forcing anything,
Just noticing.
Move your awareness down the right arm,
Upper arm,
Forearm,
Wrist.
Let each part become pleasantly heavy.
Soften the hand,
Right thumb,
First finger,
Second finger,
Third finger,
Little finger.
Each finger resting.
Move your awareness to the left arm,
Upper arm,
Elbow,
Forearm,
Wrist.
Soften the left hand.
First finger,
Second finger,
Third finger,
Little finger.
Let the whole hand be heavy.
Bring awareness to the chest and the space around the heart.
You don't need to change anything here.
Just resting,
Noticing the rise and fall of breath as it occurs.
And if it helps,
Place a soft intention to allow ease with each inhale.
And release with each exhale.
Release.
Sense the upper back supported.
Notice the ribcage,
The gentle expansion with the breath.
And sense the belly,
Allowing the belly to be soft,
Nothing held in,
The breath moving easily.
Sense the lower back.
Let the pelvis become more grounded,
Feeling the weight sink into the bed.
Imagine the earth beneath you providing a steady,
Quiet support.
If any sensation arises,
Simply acknowledge it and return to the sense of heaviness and safety.
Shift awareness to the right leg,
Right thigh,
Knee,
Ankle,
Foot,
Heavy and relaxed.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
The sole of the foot resting.
Shift awareness to the left leg.
Left thigh.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Let the whole foot be heavy and relaxed.
Feel the soles of the feet resting gently.
Toes soft.
Sense the entire body as a whole,
Resting from head to toes.
Like a leaf on a quiet forest floor,
Resting without effort.
If awareness drifts,
That's natural.
Without judgment,
Return to the sense of being held by the bed,
The room,
The quiet of the night.
And as the body rests,
We'll gently explore a few simple sensations.
Notice warmth in the body,
Perhaps from the blankets,
Skin,
Or the ambient environment.
Or the natural warmth in the chest or belly.
Just noticing warmth.
Now sense coolness,
Maybe the air on your skin,
Or a cooler place in the room.
Warmth and coolness co-exist,
Both allowed.
Notice heaviness in the body,
The weight of your limbs resting downward.
No effort required.
Now notice lightness,
Perhaps in the breath,
Or the feeling of space around the body.
Heavy and light,
Both present.
There's nothing you need to choose.
The body can hold opposites with ease.
And now let go of naming sensations altogether.
Rest in a neutral,
Quiet state.
An open,
Receptive space.
A simple sense of being.
If the mind wanders,
You can acknowledge it softly,
And return to the sense of the body resting.
If sleep comes here,
You can let it.
As the body rests,
Bring gentle attention back to the breath.
Observing the natural rhythm without trying to control it.
Exhaling.
You might notice a subtle pause.
At the end of the exhale,
A quiet moment,
A natural stillness.
There's nothing to do in that space.
Nothing to hold.
If it feels helpful,
Imagine the breath like a slow tide.
Arriving.
Receding.
Without effort.
The body knows how to rest.
Knows how to breathe.
You can trust this.
If thoughts come,
Let them pass.
Like sounds in the night.
No need to follow them.
No need to push away.
Returning again and again to this sense of being held.
You are safe to rest now.
You are held by the night,
Supported by the ground beneath you.
From here,
You're invited to let go of my voice.
You don't need to actively listen anymore.
You can allow yourself to drift into sleep.
Or into deeper rest for as long as your body needs.
There's nothing you might miss.
Nothing important is coming next.
Just rest.
If you wake later in the night,
This same steadiness is still here for you.
The same ground.
The same quiet support.
Let the body sink.
Let the mind soften.
Let the night hold you.
My voice will continue to fade now and you can rest as deeply as you need.
Your body knows how to return to wakefulness when you're ready.
The ground of support remains here.
The room remains quiet.
You are safe.
You are safe.
You are safe.
