Deep Healing Sleep
Quickly drop into a deep, healing, and restorative sleep. This Yoga Nidra-style meditation will nourish and nurture your mind and body and gently guide you into a sound and peaceful sleep. Helping you to get back to sleep if you awaken in the middle of the night. Set to 'Whispering Notes' by Pablo Arellano
Transcript
Welcome to this meditation for sleep.
This meditation is like a friend,
To support and guide you into a peaceful and deep sleep.
Make your body as comfortable as you possibly can,
Snuggling into your bed,
Making any adjustments that you need to now so that you can just let the weight of your whole body fall into that support.
Feel where your head meets the pillow and let the weight of your head be held.
Let yourself drop now into the safe,
Welcoming and completely effortless space of just being.
Trusting that life is taking care of itself,
No effort required.
Take a few really slow,
Really low breaths right down into your belly,
Just letting the exhalation go with a long and soft sigh.
Really taking your time,
Slowing your breath right down,
Breathing in like you have all the time in the world,
Breathing out,
Just letting it all go.
Inhaling,
Belly rises,
Exhaling,
Belly drops,
Breathing in and breathing out.
Let your body take as many of these slow,
Releasing breaths as it needs to settle down naturally.
Unhooking from the whole story of your life.
Don't even try to control your mind.
Don't even try to make anything happen.
Give up,
Trying to figure anything out.
And when you're ready,
Let your breath be natural.
Not controlling it,
Not changing it.
But see if you can give your full,
Undivided attention to the simple feeling of your breath.
Not thinking about your breath,
But feeling it directly.
Noticing the parts of your body that move as it breathes.
Just quietly noticing your breathing,
Breath coming in and breath going out.
Body,
Breathing,
Right here,
Right now.
Body,
Breathing,
Right here,
Right now.
Breathing.
Feel the sensation in the inner passageways of your nostrils.
The touch of air on the throat.
The slightly cooler air entering.
The slightly warmer air leaving.
Breath by breath by breath.
Moment by moment by moment.
Body,
Breathing.
Gently coming back any time you leave.
Body,
Breathing.
Noticing the momentary pause between each breath.
Just before inhalation becomes exhalation.
And right before exhalation becomes inhalation.
Melting into the soft space between each breath.
And now welcome the feeling inside the mouth.
Tongue resting in the mouth.
The immediate sensation.
The inner walls of the mouth.
The natural taste inside the mouth.
Let the sensation come to you.
Root of the tongue.
Softening.
Inches of the jaw.
Loosening.
Lower jaw.
Surrendering to gravity.
Throat settling down.
A softening of the whole face.
Skin releasing its weight.
A softening of the outer ears.
A softening of the inner ears.
Let the words come to you.
Sounds arising.
Sounds dissolving.
Let everything come and let everything go.
Right eyebrow.
Left eyebrow.
Space between eyebrows.
Softening open.
Feel the weight of the eyes.
Eyes resting back.
Supported.
The muscles around eyes.
Releasing and letting go.
The feeling behind eyes.
Expanding in awareness.
Scalp softening.
Back of the head.
Base of the skull.
Whole head.
One global sensation.
Expanding in awareness.
Contents of the head pouring like liquid deep into the earth.
No effort required.
Just words arising.
Body responding.
Awareness noticing.
Wide open.
Unbound.
Unlocated.
Completely free.
Less and less effort.
Let this be a time of allowing.
Surrendering.
Trusting.
Just letting it all go.
Nothing to control.
Nothing to manage.
It's enough just to be here.
And now welcoming the simple experience.
Whole right arm.
Let the feeling come to you.
Whole right arm.
Heavy.
Giving up the weight.
The direct feeling.
Back of right arm.
Pure sensation.
Whole right hand.
Not the memory or the image.
But the current sensation.
Whole right hand.
Palm of right hand.
Give that feeling time.
Let it come to you.
Palm of right hand.
The actual feeling.
Palm of right hand.
Alive with sensation.
Thumb.
Second finger.
Third.
Fourth.
Little finger.
Wrist.
Forearm.
Elbow.
Upper arm.
Right shoulder.
Emptying out.
Right side of back.
Right side of chest.
Hip.
Thigh.
Knee.
Back of knee.
Shin.
Calf.
Ankle.
Heel.
Soul of right foot.
See if you can stay.
Right here.
Right now.
Soul of right foot.
The immediate feeling.
Give the sensation time.
Let it come to you.
The current feeling.
Soul of right foot.
Big toe.
Second.
Third.
Fourth.
Little toe.
The whole right side of body.
Softening.
Just a little more.
Even now welcoming and being with the direct experience.
Whole left arm.
Not the image or the memory.
But the actual experience.
In this moment.
Whole left arm.
Just gently returning.
Anytime your mind wanders.
Whole left arm.
Giving up the weight.
Back of left arm.
Whole left hand.
The direct feeling.
Palm of left hand.
Give the feeling time.
Palm of left hand.
Let the sensation be free.
Don't try to keep it.
The current sensation.
Palm of left hand.
Pulsating with light.
Thumb.
Second finger.
Third.
Fourth.
Little finger.
Rest.
Forearm.
Elbow.
Upper arm.
Left shoulder.
Emptying out.
Left side of back.
Left side of chest.
Waist.
Hip.
Thigh.
Knee.
Back of knee.
Shin.
Calf.
Ankle.
Heel.
Soul of left foot.
Let the feeling come to you.
Soul of left foot.
Pure sensation.
Not looking for anything special.
Not looking for anything in particular.
Just the current feeling.
Soul of left foot.
Give the feeling time.
Soul of left foot.
Big toe.
Second toe.
Third.
Fourth.
Little toe.
Releasing and letting go.
The whole left side of body.
Softening just a little more.
The whole body.
The whole body.
A mass of sensation.
Pulsating with life.
Waves of vibration.
A tingling in the past.
Heart beating.
Breath coming in.
And breath going out.
Just being.
Right now,
Absolutely nothing is being asked of either your mind or your body.
Right now,
Absolutely nothing is being asked of you.
I invite you to give it all up.
Just for now.
I invite you to let it all go.
Leaving the whole world and everything in it.
Just for this moment.
Safe.
Really safe.
To give up.
That last bit of trying.
That last bit of holding.
To mind.
Body.
And world.
Your body knows how to sleep.
Allowing whatever wants to happen naturally.
Surrendering to the mystery of your own being.
Surrendering to the mystery of sleep.
Sleep soundly,
Dear friend.
Sleep peacefully,
Dear friend.
Sleep soundly,
Dear friend.
Sleep peacefully,
Dear friend.
Sleep soundly,
Dear friend.
Sleep peacefully,
Dear friend.
Sleep soundly,
Dear friend.
Sleep peacefully,
Dear friend.
4.7 (2 747)
Recent Reviews
MICHAEL
March 21, 2025
I’ve listened to so many of Amanda’s meditations, and can truthfully say, “I’ve never made through till the end. “ These meditations are my go-to’s when I need to get some good quality sleep. Thank you again, Amanda 🙏🏼
Charlotte
March 20, 2025
This is wonderful. Helped me relax and fall asleep. Thank you.
Jeanne
March 10, 2025
Thank you! A perfect way to completely and thoroughly relax...❤️
Jake
March 4, 2025
Just…wow. I absolutely love this meditation. Profoundly peaceful and relaxing. Thank you. 🙌
Pamela
January 11, 2025
I was asleep within the first five minutes so I really don’t know how it is beyond that but her voice is very soothing. and for three nights in a row, I’ve been asleep within five minutes. That gets five stars in my book!!
Sarah
December 20, 2024
That was so beautiful. I'm currently in hospital awaiting scans and tests, so this was a great distraction to stop me worrying. Your voice is so soothing, you must have the patience of a saint 😇 thank you. Booked marked to my absolute favourites playlist ❤️
teresa
October 9, 2024
Lovely thankyou, especially to this piece of music, which I always do my yoga/ exercise routine to
Marco
May 9, 2024
Thank you for a wonderful transition to sleep 🙏🤩🌈🦋🙏
Toni
April 6, 2024
Thank you so much! This was the only thing that got me to sleep last night!
Mael
October 3, 2023
This helped me on a very tricky night. Thank you.
Elise
October 1, 2023
I played this during a sleepover yesterday when it was lights out. We had it at low volume and it was nice to just hear Amanda’s soothing voice harmoniously blending with the music. I’m sure that what she was saying was soothing, too but it was also perfect white noise. I listened to this today and, again, I didn’t hear all of it. Luckly for me though, that’s because I was in a blissful sleep that gently carried me into the morning. Thank you so much, Amanda! You have all of my respect and gratitude. Bless you all and good night. 😘😴🌙
Beryl
June 14, 2023
So gentle and soothing, quickly had me peacefully asleep, then the muscle spasms blasted me awake 😪, but reset the meditation and I was blissfully asleep again and woke up at 6.20 am feeling really relaxed - it was a good sleep! Thank you so much ☯️🙌🙏🌹
Catrina
June 5, 2023
I use this most nights to help me fall asleep and the soothing voice, words, and background music never disappoint.
Tara
April 24, 2023
One of my absolute favs! Such a soothing voice, and it draws you into a beautiful state of relaxation. Works every time :)
Bronya
March 20, 2023
Thank You GREAT VOICE‼️‼️Takes you even deeper than Yoga Nidra! I listened during the day to see if it would be good for night time! Will listen tonight for sure❗️💤❗️☮️💕🦩🌸
Margaret
February 28, 2023
Thank you for this safe, soothing passage through the night. Namaste
Jo-Ann
February 19, 2023
How lovely and wonderful. I fell back to sleep. Thank you!
Jeanette
January 28, 2023
Perfect! I ended up falling asleep half way through ✨
Sue
December 30, 2022
How lovely…wasn’t ideal to try this for the first time with flu, way too much wheezing from my chest, but this did help me to relax and stop panicking about breathing. Thank you 🙏
Caroline
November 26, 2022
The focus on respiration and very deep body scan did wonders. Even more than a yoga Nidra session