Welcome to Yoga Nidra for Deep Rest.
My name is Sarah.
If you find this practice supportive,
You're warmly invited to follow me here on Insight Timer.
I share meditations designed to help you soften,
Release mental load,
And truly rest.
If your mind still feels busy from the day,
Or your body is tired,
But your thoughts haven't quite slowed down yet,
You're in the right place.
Yoga Nidra is a guided meditation that allows the body to rest deeply while the mind gradually settles.
This practice is designed to help your nervous system unwind after a long day,
So sleep can arrive naturally.
There is nothing you need to achieve,
Nothing to get right.
If you fall asleep at any point,
That is completely welcome.
And if sleep doesn't come right away,
That's okay too.
Your body is still receiving the benefits of deep rest.
Begin to settle into a comfortable position.
You may lie on your back or on your side.
Adjust pillows or blankets so your body feels fully supported and warm.
Allow the room to grow quiet around you.
Create a cozy space.
This is your rest nest.
Let's begin with a slow breath in and out.
Allow yourself to get comfortable now.
Make any final adjustments that help your body feel supported.
Feel free to slowly move or to adjust anything at any time during this journey to support your comfort.
There is nowhere you need to be right now,
Nothing to accomplish.
This time is simply for rest.
Allowing yourself permission to soften now.
This is a practice of deep rest.
Noticing your body resting,
Resting,
Aware of your breath.
Simply rest in the experience.
Take a slow breath in through the nose and a long,
Unhurried breath out through the mouth.
Again,
Inhale,
Feeling the breath arrive naturally,
And exhale.
Allow the day to begin loosening its grip.
The conversations,
The decisions,
The quiet mental load your mind has been carrying,
Let them soften.
Take a deeper breath in,
And as you exhale,
Sigh along the side.
And again,
Deep breath in.
And now more softly,
Inhale,
And exhale.
With each breath,
Let your body become a little heavier,
Allowing your system to shift gently from doing into resting,
Releasing the responsibilities,
The mental lists.
Nothing needs your attention right now.
If thoughts drift in,
That's okay.
You don't need to push them away.
Let them pass like clouds drifting through a wide evening sky,
Noticed and then gone.
With each exhale,
Let the nervous system unwind a little more.
Five,
Soften the whole body.
Four,
Let go with the breath.
Three,
The mind quieting.
Two,
Unwinding.
One,
Resting in quiet ease.
If at any point you would like an extra sense of comfort,
Imagine a place that feels calm,
Quiet,
And secure,
Soothing,
Comforting.
It may be somewhere familiar or simply a feeling of warmth and ease.
There is no need to build it in detail.
Just sense the atmosphere,
Steady,
Supportive,
Peaceful.
Know that this place is always available to you.
Simply remembering it is enough to return here.
Before we continue,
Gently bring to mind a quiet intention.
Perhaps a word or feeling that reflects how you wish to move through your life.
Ease,
Calm,
Balance,
Rest.
There is no need to figure it out tonight.
Simply allow it to arise softly.
Silently repeat it once or twice,
Planting it gently like a seed in the soil of rest.
Now allow your awareness to move slowly through the body,
Simply noticing each area as it is named.
No effort required.
Begin with the face.
Sense the jaw softening.
Lips resting gently.
Tongue relaxing in the mouth.
Notice teeth.
Gums.
Notice all of the parts of your mouth all together.
The entire mouth resting gently.
Now feel your nose.
Nostrils.
Breath moving quietly in and out.
Notice your ears.
Feel the wrinkles and folds of the ears.
Backs of the ears.
Notice the ears resting quietly.
Become aware of the eyes.
Eyelids resting softly.
Eyelashes behind the eyes.
The eyes heavy and still in their sockets.
Feel your eyes soft and resting.
Become aware of your forehead.
Smoothing.
Space between the eyebrows softening.
Notice the crown of the head.
Back of the head.
Back of the neck.
The whole head and neck together.
Feel the throat.
Bring awareness to the right shoulder.
Right arm.
Feel all of the fingers on your right hand.
Feel the whole right arm and hand together.
Heavy.
Notice left shoulder.
Arm.
Hand.
Become aware of the left palm.
Feel all of the fingers on your left hand.
Aware of the whole left arm and hand together.
Resting.
Feel the chest.
Heart space.
Belly.
Navel.
Feel the back body.
Shoulder blades.
Between the shoulder blades.
Middle back.
Sense the low back.
Buttocks.
Become aware of your whole back.
Bring awareness to the right hip.
Right thigh.
Top of the foot.
Sole of the right foot.
Feel all of the toes.
Become aware of the whole right foot.
The whole right leg and foot.
Now notice the left hip.
Left lower leg.
Top of the foot.
Sole of the left foot.
Feel all of the toes.
Become aware of the whole left foot.
Whole left leg and foot.
Now feel the whole body together.
Head to toes.
The whole body resting.
Supporting.
Bring awareness now to the natural rhythm of your breath.
Unaltered breath.
No need to change your breath.
Simply noticing the breath moving in and out.
Calm.
Effortless.
Quiet.
You may notice a soft pause at the end of each exhale.
A moment of stillness before the next breath arrives.
Release.
As you inhale,
Gently hear the word calm.
Calm with each inhalation.
As you exhale,
Gently hear the word release.
Release with each exhale.
Inhale,
Calm.
Exhale,
Release.
Calm.
Allow the words to grow softer.
Until only the rhythm of your breathing remains.
Now notice the surface beneath you.
How it supports your body.
Holding your weight.
Nothing to carry.
Nothing to manage.
Your nervous system can begin to shift now.
From doing to resting.
From effort.
Notice anywhere in the body that already feels comfortable.
Perhaps the hands.
The back.
Let that area remain exactly as it is.
Allow the body to feel supported.
Steady.
Secure.
Now you are going on a journey.
Imagine that the day has come to a close.
You are standing outside as evening settles softly around you.
The air is calm.
The sky slowly darkening into deep blue.
The world has quieted.
You begin walking along a quiet evening path.
Step by step.
Slow and easy.
Nothing to hurry toward.
Each step slow and natural.
The path winds through a quiet landscape.
Tall grasses move softly in the evening breeze.
The sounds of the day are fading.
With each step,
The body releases a little more of the day.
Release.
Step.
Soften.
Step.
Unwind.
Your shoulders loosen.
Your jaw softens.
Your breath grows slower.
Deepening.
Relaxing.
The path continues gently forward.
Unhurried.
Supported.
Carried by the rhythm of your steps.
You walk toward a small cottage with warm light glowing from the windows.
A place of rest.
A place where nothing is required of you.
You step inside.
The air is warm and calm.
Soft lamplights fill the room.
A comfortable chair waits for you.
Or perhaps a bed or couch layered with blankets.
You settle in easily.
It feels welcoming.
As though this place has been waiting for you.
Outside,
The night continues quietly.
Inside,
Everything is still.
You feel the support beneath you.
Your body is sinking into comfort.
Breathing slow.
Easy.
Your nervous system settling.
The mind beginning to release the day.
You don't need to replay anything.
Nothing needs solving tonight.
The day is complete.
Your body can rest now.
Your breath continues gently.
In.
The room grows quieter.
The body heavier.
Thoughts drifting further away.
Like distant lights fading into the night.
You may feel yourself sinking deeper into rest.
Supported.
Warm.
Secure.
Before sleep arrives,
You may gently return to your quiet intention.
The word or feeling you chose earlier.
Repeat it softly within the mind.
Once.
And again.
Planting it gently in the stillness of rest.
Now allow the intention to fade.
Let the mind grow quieter.
The body heavy.
The breath slow.
There is nowhere to go.
Nothing to finish.
The night continues around you.
Still.
Peaceful.
Calm.
Supportive.
If you remain awake,
Simply rest here.
Your nervous system continues settling.
Sleep arrives the way a yawn arrives.
Naturally.
Without effort.
Allow the sound of my voice to fade into the background.
Your breath steady.
Easy.
Your body is settled.
Heavy.
Relaxed.
Carry gently into rest.
Quiet stillness.
Rest well.
