Restorative Sleep Journey: 10-Hour Guided Yoga Nidra

Find a comfortable position laying down on your back,

Either on a yoga mat or directly in bed.

Allow your legs to fall naturally apart and rest your arms by your sides,

Palms facing up.

Gently close your eyes and take a deep breath in.

As you exhale,

Let go of any tension in your body,

Keeping your awareness on your breath.

Just begin to notice the natural rhythm of your breathing without trying to change it.

Feel the cool air entering your nostrils as you inhale,

And the warm air leaving your nostrils as you exhale.

Follow the gentle rise and fall of your abdomen with each breath.

Allow your breath to become slow and rhythmic as it brings you into a state of relaxation.

Now it's time to set your sankalpa,

Or intention,

For your practice.

This can be a simple affirmative statement like,

I am deeply relaxed.

Or,

I am ready for restful sleep.

Silently repeat your sankalpa three times with full awareness and belief.

Now you'll be guided through a body scan to release any remaining tension and promote deep,

Deep relaxation.

Start by bringing your awareness to your right foot.

Feel each toe of your right foot.

Then move your attention to the sole of your right foot,

The top of your foot,

And your ankle.

Slowly move your focus up to your right calf,

Knee,

Thigh,

And heel.

Feel your entire right leg totally relaxed.

Now shift your attention to your left foot.

Feel the toes of your left foot.

Then move to the sole of your left foot.

Feel the toes of your left foot.

The top of your foot and your ankle.

Slowly move your focus up to your left calf,

Knee,

And hip.

Feel your entire left leg totally relaxed.

Relax completely.

Now bring your awareness to your lower back,

Mid-back,

Upper back,

The low belly,

Mid-belly,

And across your chest.

Feel your breath moving in and out of your body as you soften these areas even more.

Move your focus to your right hand,

Feeling each finger,

The palm,

The back of the hand,

And your right wrist.

Slowly move up to your right forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire right arm relax completely.

Now bring your awareness to your left hand.

Feel each finger,

The palm,

The back of the hand,

And your left wrist.

Slowly move up to your left forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire left arm relax completely.

Take a deep breath in,

And as you exhale,

Release any remaining tension from your entire body.

Now,

For a moment,

Imagine yourself in a serene and peaceful place.

It could be a quiet beach,

A tranquil forest,

Or a cozy room.

Visualize every little detail of this peaceful place.

The sights,

Sounds,

Smells,

And sensations.

Feel the warmth of the sun on your skin,

Or the cool breeze brushing against you.

Hear the gentle sounds of nature,

Or the soothing crackling of a fireplace.

As you immerse yourself in this place,

Feel a deep sense of peace and relaxation.

Allow any thoughts that arise to simply pass by,

Like clouds in the sky,

Returning your focus to your peaceful place.

Breathe in the tranquility and exhale any remaining tension.

Now,

Silently repeat your sankalpa three times,

With full awareness and belief.

Feel its positive energy spreading throughout your body.

Reinforcing your state of deep relaxation and readiness for restful sleep.

Feel the cool air entering your nostrils as you inhale,

And the warm air leaving your nostrils as you exhale.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

If you choose to drift off into sleep from here,

You can do so on your own time.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility and exhale any remaining tension.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Feel the cool air entering your nostrils as you inhale,

And the warm air leaving your nostrils as you exhale.

Feel the gentle rise and fall of your abdomen with each breath.

Simply allowing your breath to become slow and rhythmic,

As it brings you into a state of relaxation.

Now it's time to set your sankalpa,

Or intention,

For your practice.

This can be a simple,

Affirmative statement like,

I am deeply relaxed,

Or I am ready for restful sleep.

Silently repeat your sankalpa three times,

With full awareness and belief.

Now you'll be guided through a body skin to release any remaining tension and promote deep,

Deep relaxation.

Start by bringing your awareness to your right foot.

Feel each toe of your right foot.

Then move your attention to the sole of your right foot,

The top of your foot,

And your ankle.

Slowly move your focus up to your right calf,

Knee,

Thigh,

And hip.

Feel your entire right leg totally relaxed.

Now shift your attention to your left foot.

Feel the toes of your left foot.

Then move to the sole of your left foot,

The top of your foot,

And your ankle.

Slowly move your focus up to your left calf,

Knee,

And hip.

Feel your entire left leg relax completely.

Now bring your attention to your right foot.

Bring your awareness to your lower back,

Mid-back,

Upper back,

The low belly,

Mid-belly,

And across your chest.

Feel your breath moving in and out of your body as you soften these areas even more.

Move your focus to your right hand,

Feeling each finger,

The palm,

The back of the hand,

And your right wrist.

Slowly move up to your right forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire right arm relax completely.

Now bring your awareness to your left hand.

Feel each finger,

The palm,

The back of the hand,

And your left wrist.

Slowly move up to your left forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire left arm relax completely.

Take a deep breath in,

And as you exhale,

Release any remaining tension from your entire body.

Now for a moment,

Imagine yourself in a serene and peaceful place.

It could be a quiet beach,

A tranquil forest,

Or a cozy room.

Visualize every little detail of this peaceful place,

The sights,

Sounds,

Smells,

And sensations.

Feel the warmth of the sun on your skin,

Or the cool breeze brushing against you.

Hear the gentle sounds of nature,

Or the soothing crackling of a fireplace.

As you immerse yourself in this place,

Feel a deep sense of peace and relaxation.

Allow any thoughts that arise to simply pass by,

Like clouds in the sky,

Returning your focus to your peaceful place.

Breathe in the tranquility of your body,

And exhale any remaining tension.

Now silently repeat your sankalpa three times,

With full awareness and belief.

Feel its positive energy spreading throughout your body,

Reinforcing your state of deep relaxation and readiness for restful sleep.

Now begin to bring your awareness back to your breath,

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

If you choose to drift off into sleep from here,

You can do so on your own time.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility of your body,

And exhale any remaining tension.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility of your body,

And exhale any remaining tension.

Feel the cool air entering your nostrils as you inhale,

And the warm air leaving your nostrils as you exhale.

Follow the gentle rise and fall of your abdomen with each breath,

Simply allowing your breath to become slow and rhythmic as it brings you into a state of relaxation.

Now it's time to set your sankalpa,

Or intention,

For your practice.

This can be a simple,

Affirmative statement,

Like,

I am deeply relaxed,

Or I am ready for restful sleep.

Silently repeat your sankalpa three times with full awareness and belief.

Now you'll be guided through a body scan to release any remaining tension and promote deep,

Deep relaxation.

Start by bringing your awareness to your right foot.

Feel each toe of your right foot.

Then move your attention to the sole of your right foot,

The top of your foot,

And your ankle.

Slowly move your focus up to your right calf,

Knee,

Thigh,

And hip.

Feel your entire right leg totally relaxed.

Now shift your attention to your left foot.

Feel the toes of your left foot.

Then move to the sole of your left foot.

Feel each toe of your left foot.

The top of your foot,

And your ankle.

Slowly move your focus up to your left calf,

Knee,

And hip.

Feel each toe of your left foot.

Feel your entire left leg relax completely.

Now bring your awareness to your lower back,

Mid-back,

Upper back,

Belly,

Mid-belly,

And across your chest.

Feel your breath moving in and out of your body as you soften these areas even more.

Move your focus to your right hand,

Feeling each finger,

The palm,

The back of the hand,

And your right wrist.

Slowly move up to your right forearm,

Forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire right arm relax completely.

Now bring your awareness to your left hand.

Feel each finger,

The palm,

The back of the hand,

And your left wrist.

Slowly move up to your left forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire left arm relax completely.

Take a deep breath in,

And as you exhale,

Release any remaining tension from your entire body.

Now for a moment,

Imagine yourself in a serene and peaceful place.

It could be a quiet beach,

A tranquil forest,

Or a cozy room.

Visualize every little detail of this peaceful place.

The sights,

Sounds,

Smells,

And sensations.

Feel the warmth of the sun on your skin,

Or the cool breeze brushing against you.

Hear the gentle sounds of nature,

Or the soothing crackling of a fireplace.

As you immerse yourself in this place,

Feel a deep sense of peace and relaxation.

Allow any thoughts that arise to simply pass by,

Like clouds in the sky,

Returning your focus to your peaceful place.

Breathe in the tranquility,

And exhale any remaining tension.

Now silently repeat your sankalpa three times,

With full awareness and belief.

Feel its positive energy spreading throughout your body.

Reinforcing your state of deep relaxation and readiness for restful sleep.

Now begin to bring your awareness back to your breath,

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

If you choose to drift off into sleep from here,

You can do so on your own time.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility and exhale any remaining tension.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility and exhale any remaining tension.

Feel the cool air entering your nostrils as you inhale and the warm air leaving your nostrils as you exhale.

Follow the gentle rise and fall of your abdomen with each breath,

Simply allowing your breath to become slow and rhythmic as it brings you into a state of relaxation.

Now it's time to set your sankalpa or intention for your practice.

This can be a simple affirmative statement like I am deeply relaxed or I am ready for restful sleep.

Silently repeat your sankalpa three times with full awareness and belief.

Now you'll be guided through a body skin to release any remaining tension and promote deep,

Deep relaxation.

Start by bringing your awareness to your right foot.

Feel each toe of your right foot.

Then move your attention to the sole of your right foot,

The top of your foot and your ankle.

Slowly move your focus up to your right calf,

Knee,

Thigh and hip.

Feel your entire right leg totally relaxed.

Now shift your attention to your left foot.

Feel the toes of your left foot.

Then move to the sole of your left foot,

The top of your foot and your ankle.

Slowly move your focus up to your left calf,

Knee,

And hip.

Feel your entire left leg relax completely.

Now bring your awareness to your lower back,

Mid-back,

Upper back,

The low belly,

Mid-belly and across your chest.

Feel your breath moving in and out of your body as you soften these areas even more.

Move your focus to your right hand,

Feeling each finger,

The palm,

The back of the hand,

And your right wrist.

Slowly move up to your right forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire right arm relax completely.

Now bring your awareness to your left hand,

Feeling each finger,

The palm,

The back of the hand,

And your left wrist.

Slowly move up to your left forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire left arm relax completely.

Take a deep breath in and as you exhale,

Release any remaining tension from your entire body.

Now for a moment,

Imagine yourself in a serene and peaceful place.

It could be a quiet beach,

A tranquil forest,

Or a cozy room.

Visualize every little detail of this peaceful place.

The sights,

Sounds,

Smells,

And sensations.

Feel the warmth of the sun on your skin,

Or the cool breeze brushing against you.

Hear the gentle sounds of nature,

Or the soothing crackling of a fireplace.

As you immerse yourself in this place,

Feel a deep sense of peace and relaxation.

Allow any thoughts that arise to simply pass by like clouds in the sky,

Returning your focus to your peaceful place.

Breathe in the tranquility and exhale any remaining tension.

Now silently repeat your sankalpa three times with full awareness and belief.

Feel its positive energy spreading throughout your body.

Reinforcing your state of deep relaxation and readiness for restful sleep.

Now begin to bring your awareness back to your breath,

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

If you choose to drift off into sleep from here,

You can do so on your own time.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility and exhale any remaining tension.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility and exhale any remaining tension.

Feel the cool air entering your nostrils as you inhale and the warm air leaving your nostrils as you exhale.

Follow the gentle rise and fall of your abdomen with each breath,

Simply allowing your breath to become slow and rhythmic as it brings you into a state of relaxation.

Now it's time to set your sankalpa or intention for your practice.

This can be a simple affirmative statement like,

I am deeply relaxed or I am ready for restful sleep.

Silently repeat your sankalpa three times with full awareness and belief.

Now you'll be guided through a body skin to release any remaining tension and promote deep,

Deep relaxation.

Start by bringing your awareness to your right foot.

Feel each toe of your right foot.

Then move your attention to the sole of your right foot,

The top of your foot and your ankle.

Slowly move your focus up to your right calf,

Knee,

Thigh and hip.

Feel your entire right leg totally relaxed.

Now shift your attention to your left foot.

Feel the toes of your left foot.

Then move to the sole of your left foot,

The top of your foot and your ankle.

Slowly move your focus up to your left calf,

Knee and hip.

Feel your entire left leg relax completely.

Now bring your awareness to your lower back,

Mid-back,

Upper back,

The low belly,

Mid-belly and across your chest.

Feel your breath moving in and out of your body as you soften these areas even more.

Move your focus to your right hand,

Feeling each finger,

The palm,

The back of the hand and your right wrist.

Slowly move up to your right forearm,

Elbow,

Upper arm and shoulder.

Feel your entire right arm relax completely.

Now bring your awareness to your left hand.

Feel each finger,

The palm,

The back of the hand and your left wrist.

Slowly move up to your left forearm,

Elbow,

Elbow,

Upper arm and shoulder.

Feel your entire left arm relax completely.

Take a deep breath in and as you exhale,

Release any remaining tension from your entire body.

Now for a moment,

Imagine yourself in a serene and peaceful place.

It could be a quiet beach,

A tranquil forest or a cozy room.

Visualize every little detail of this peaceful place.

The sights,

Sounds,

Smells and sensations.

Feel the warmth of the sun on your skin or the cool breeze brushing against you.

Hear the gentle sounds of nature or the soothing crackling of a fireplace.

As you immerse yourself in this place,

Feel a deep sense of peace and relaxation.

Allow any thoughts that arise to simply pass by like clouds in the sky,

Returning your focus to your peaceful place.

Feel the cool air entering your nostrils as you inhale and the warm air leaving your nostrils as you exhale.

Breathe in the tranquility and exhale any remaining tension.

Now silently repeat your sankalpa three times with full awareness and belief.

Feel its positive energy spreading throughout your body,

Reinforcing your state of deep relaxation and readiness for restful sleep.

Now begin to bring your awareness back to your breath,

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

If you choose to drift off and to sleep from here,

You can do so on your own time.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility and exhale any remaining tension.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility and exhale any remaining tension.

Feel the cool air entering your nostrils as you inhale and the warm air leaving your nostrils as you exhale.

Follow the gentle rise and fall of your abdomen with each breath,

Simply allowing your breath to become slow and rhythmic as it brings you into a state of relaxation.

Now it's time to set your sankalpa,

Or intention,

For your practice.

This can be a simple affirmative statement like,

I am deeply relaxed,

Or I am ready for restful sleep.

Silently repeat your sankalpa three times with full awareness and belief.

Now you'll be guided through a body skin to release any remaining tension and promote deep,

Deep relaxation.

Start by bringing your awareness to your right foot.

Feel each toe of your right foot.

Then move your attention to the sole of your right foot,

The top of your foot,

And your ankle.

Slowly move your focus up to your right calf,

Knee,

Thigh,

And hip.

Feel your entire right leg totally relaxed.

Now shift your attention to your left foot.

Feel the toes of your left foot.

Then move to the sole of your left foot,

The top of your foot,

And your ankle.

Slowly move your focus up to your left calf,

Knee,

And hip.

Feel your entire left leg relax completely.

Now bring your awareness to your lower back,

Mid-back,

Upper back,

The low belly,

Mid-belly,

And across your chest.

Feel your breath moving in and out of your body as you soften these areas even more.

Move your focus to your right hand,

Feeling each finger,

The palm,

The back of the hand,

And your right wrist.

Slowly move up to your right forearm,

Elbow,

Upper arm,

And shoulder.

Feel your entire right arm relax completely.

Now bring your awareness to your left hand.

Feel each finger,

The palm,

The back of the hand,

And your left wrist.

Slowly move up to your left forearm,

Elbow,

Elbow,

Upper arm,

And shoulder.

Feel your entire left arm relax completely.

Take a deep breath in,

And as you exhale,

Release any remaining tension from your entire body.

Now for a moment,

Imagine yourself in a serene and peaceful place.

It could be a quiet beach,

A tranquil forest,

Or a cozy room.

Visualize every little detail of this peaceful place.

The sights,

Sounds,

Smells,

And sensations.

Feel the warmth of the sun on your skin,

Or the cool breeze brushing against you.

Hear the gentle sounds of nature,

Or the soothing crackling of a fireplace.

As you immerse yourself in this place,

Feel a deep sense of peace and relaxation.

Allow any thoughts that arise to simply pass by,

Like clouds in the sky,

Returning your focus to your peaceful place.

Feel the cool air entering your nostrils as you inhale,

And the warm air leaving your nostrils as you exhale.

Breathe in the tranquility and exhale any remaining tension.

Now silently repeat your sankalpa three times with full awareness and belief.

Feel its positive energy spreading throughout your body,

Reinforcing your state of deep relaxation and readiness for restful sleep.

Now begin to bring your awareness back to your breath,

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

If you choose to drift off into sleep from here,

You can do so on your own time,

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Breathe in the tranquility and exhale any remaining tension.

Feeling the gentle rise and fall of your abdomen with each inhale and exhale.

Feel the cool air entering your nostrils as you inhale,

And the warm air leaving your nostrils as you exhale.

Breathe in the tranquility and exhale any remaining tension.

Now begin to bring your awareness back to your breath,

The practice of yoga nidra is now complete.

Sweet dreams.