Healing Sleep Nidra | 9 Hours
This extended yoga nidra meditation guides you through multiple body rotations to ease you into deep rest and eventually sleep. You are invited to recall your Sankalpa at the beginning, followed by rotations of awareness through the internal and external parts of the body. The body scans are repeated and cycled with periods of relaxing music, allowing you to gradually drift into sleep as and when you are ready. Later in the meditation, you are invited to place a powerful word or symbol upon each of your body's energy centres. Quiet music continues to play throughout the night to guide you into deeper layers of sleep and assist you to fall back asleep if you wake up. This is an extended version of a live yoga nidra session on Insight Timer in February 2026, which has been adapted to assist with deep sleep. Music by Relaxing Time Image by Mariana Pedroza
Transcript
And make sure that you are as comfortable as you can be.
You can take pillows and cushions,
You can support yourself with blankets.
And once you've found a comfortable position to rest in,
Just notice how your body feels as it begins to settle.
Notice the small movements that happen as your body begins to relax.
The small movements in the muscles as they start to let go.
The breath naturally slowing down.
Notice how with every breath the whole of your body becomes more peaceful.
Watch how the breath flows in and out.
Notice the way that the breath flows through the nostrils and feel the breath flowing back out again.
Feel the feeling of the air inside the ears,
The gentle sensation of the air inside the ears.
With the awareness inside the ears just become aware of the sounds that you can hear in your environment.
Let the awareness jump from sound to sound without getting too involved in any one sound.
Just acknowledge the sounds that are there.
Know that they are not going to disturb you.
They can only help to enhance your experience of relaxation.
Now let the awareness come in closer to the sounds of your body.
Notice the sound of your breath and the sound of your beating heart.
The tiny quiet sounds that your body continues to make even when you're resting.
If you have a sankalpa,
Now is the time to recall your sankalpa.
Your heart's prayer or vow.
Allow it to arise very naturally.
There's no need to force it,
Just let it come however it comes.
And if you don't have a sankalpa,
Just bring the awareness to rest at the heart center.
Just observe the heart center.
We're going to take a journey around the body.
So just bring the awareness to rest at each part of the body as it's named.
When we move into the inner body,
Just allow the awareness to float with the instructions.
If there's a body part that you're not familiar with,
Just allow the awareness to go intuitively to where it wants to go.
We'll start at the right hand.
Rest the awareness at the right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
Each of the right toes.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
The little finger.
The palm of the hand.
The back of the hand.
The wrist.
The forearm.
The upper arm.
The shoulder.
The armpit.
The left side of the chest.
The left side of the abdomen.
The left hip.
The left thigh.
The left knee.
The lower leg.
The left ankle.
The left heel.
The sole of the right foot.
The sole of the left foot.
The top of the foot.
The left toes.
One.
Two.
Three.
Bring the awareness to the right heel.
The left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The whole of the spine.
Send the awareness up every vertebrae of the spine.
The right shoulder blade.
The left shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The forehead.
The right eyebrow.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right temple.
The left temple.
The right eye.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbone.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toes.
The left toes.
The whole of the right foot.
Awareness on the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
The whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
The whole of the body together.
Awareness on the whole of the body together.
The whole of the body together.
Rest the awareness at the right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
Each of the right toes.
One,
Two,
Three.
Move to the left side.
Bring the awareness to the left hand thumb.
The left index finger.
The left middle finger.
Ring finger.
The little finger.
The palm of the hand.
The back of the hand.
The wrist.
The forearm.
The upper arm.
The shoulder.
The armpit.
The left side of the chest.
The left side of the abdomen.
The left hip.
The left thigh.
The left knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the foot.
The left toes.
One,
Two,
Three.
Bring the awareness to the right heel.
The left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The whole of the spine.
Send the awareness up every vertebrae of the spine.
The right shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right temple.
The left temple.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbone.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toe.
The right toes.
The left toes.
The whole of the right foot.
Awareness on the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
The whole of the left foot.
The whole of the left leg.
The whole of the left foot.
The whole of the left arm.
The whole of the left side of the body.
The whole of the body together.
Awareness on the whole of the body together.
The whole of the body together.
Rest the awareness at the right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
Each of the right toes.
One.
Two.
Three.
Four.
Move to the left side.
Bring the awareness to the left hand thumb.
The left index finger.
The left middle finger.
Ring finger.
The little finger.
The palm of the hand.
The back of the hand.
The wrist.
The forearm.
The upper arm.
The shoulder.
The armpit.
The left side of the chest.
The left side of the abdomen.
The left hip.
The left thigh.
The left knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the foot.
The left toes.
One.
Two.
Three.
Bring the awareness to the right heel.
The left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The whole of the spine.
Send the awareness up every vertebrae of the spine.
The right shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right temple.
The left temple.
The right eye.
The left eye.
The right ear.
The left ear.
The right ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbone.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The nose.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The right ankle.
The left ankle.
The right toes.
The left toes.
The whole of the right foot.
Awareness on the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
The whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
The whole of the body together.
Awareness on the whole of the body together.
The whole of the body together.
Bring the awareness into the nostrils.
Into the right nostril.
The left nostril.
Up through the nostrils to the eyebrow centre.
To the brain.
Awareness on the brain.
The inside of the jaw.
The upper row of teeth.
Send the awareness along each tooth in the upper row.
Each tooth at the bottom.
The chin.
The gums.
The roof of the mouth.
The bottom of the mouth.
The tongue.
The back of the throat.
Send the awareness to the back of the throat.
Down the windpipe.
To the left lung.
The right lung.
The back of the throat.
The stomach.
The stomach.
The spleen on the left side.
The pancreas on the left side.
The liver on the right side.
The gallbladder on the right side.
The small intestine.
The large intestine.
The right kidney on the right side of the middle of the back.
The left kidney.
The brain.
The bladder.
The reproductive organs.
The heart.
Become aware of the heart.
The blood circulating throughout the whole of the body.
Become aware of the bones.
The bones in the feet.
The legs and the hips.
The spine and the ribs.
The shoulders.
The palms.
The hands.
The fingers.
The heads and the scalp.
Become aware of the muscles.
The tendons.
The ligaments.
Surrounding the bones.
Awareness on the fascia.
Creating a web around the organs and muscles of the body.
Bring the awareness into the nostrils.
Into the right nostril.
The left nostril.
Up through the nostrils to the eyebrow centre.
To the brain.
Awareness on the brain.
The inside of the jaw.
The upper row of teeth.
Send the awareness along each tooth in the upper row.
Each tooth at the bottom.
The chin.
The gums.
The roof of the mouth.
The bottom of the mouth.
The tongue.
The back of the throat.
Send the awareness to the back of the throat.
Down the windpipe.
To the left lung.
The right lung.
The back of the throat.
The stomach.
The stomach.
The spleen on the left side.
The pancreas on the left side.
The liver on the right side.
The gallbladder on the right side.
The small intestine.
The large intestine.
The right kidney on the right side of the middle of the back.
The left kidney.
The brain.
The bladder.
The reproductive organs.
The heart.
Become aware of the heart.
The lungs.
The blood circulating throughout the whole of the body.
Become aware of the bones.
The bones in the feet.
The legs and the hips.
The arms.
The spine and the ribs.
The shoulders.
The arms.
The hands.
The fingers.
The heads and the scalp.
Become aware of the muscles.
The tendons.
The muscles.
Surrounding the bones.
Awareness on the fascia.
Creating a web around the organs and muscles of the body.
Bring the awareness into the nostrils.
Into the right nostril.
The left nostril.
Up through the nostrils to the eyebrow centre.
To the brain.
Awareness on the brain.
The inside of the jaw.
The upper row of teeth.
Send the awareness along each tooth in the upper row.
Each tooth at the bottom.
The chin.
The gums.
The roof of the mouth.
The bottom of the mouth.
The tongue.
The back of the throat.
Send the awareness to the back of the throat.
Down the windpipe.
To the left lung.
The right lung.
The back of the throat.
The stomach.
The spleen on the left side.
The pancreas on the left side.
The liver on the right side.
The gallbladder on the right side.
The small intestine.
The large intestine.
The right kidney on the right side of the middle of the back.
The left kidney.
The brain.
The bladder.
The reproductive organs.
The heart.
Become aware of the heart.
The lungs.
The blood circulating throughout the whole of the body.
Become aware of the bones.
The bones in the feet.
The legs and the hips.
The spine and the ribs.
The shoulders.
The palms.
The hands.
The fingers.
The heads and the scalp.
Become aware of the muscles.
The tendons.
The ligaments.
Surrounding the bones.
Awareness on the fascia.
Creating a web around the organs and muscles of the body.
We're going to move through the major energy points of the body.
You have the option to place a powerful word or symbol at each point.
It could be a word like love.
Peace.
It could be a symbol,
A star,
A flower.
It could be your sankalpa.
Moving to the eyebrow center.
Rest the awareness at the eyebrow center.
Placing your symbol at the eyebrow center.
And the throat.
Bring the awareness to the throat.
The right shoulder.
The right elbow.
The right wrist.
The right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The right shoulder.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
The left elbow.
The left wrist.
The left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The center of the chest.
The left side of the chest.
The center of the chest.
The right side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
Rest the awareness at the center of the chest.
Rest the awareness at the eyebrow center.
Placing your symbol at the eyebrow center.
And the throat.
Bring the awareness to the throat.
The right shoulder.
The right elbow.
The right wrist.
The right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
The left elbow.
The left wrist.
The left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The center of the chest.
The left side of the chest.
The center of the chest.
The right side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
Rest the awareness at the center of the chest.
Rest the awareness at the eyebrow center.
Placing your symbol at the eyebrow center.
And the throat.
Bring the awareness to the throat.
The right shoulder.
The right elbow.
The right wrist.
The right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
The little finger.
The right wrist.
The right elbow.
The right shoulder.
The throat.
The left shoulder.
The left elbow.
The left wrist.
The left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The left wrist.
The left elbow.
The left shoulder.
The throat.
The center of the chest.
The left side of the chest.
The center of the chest.
The right side of the chest.
The center of the chest.
The navel.
The lower abdomen.
The right hip.
The right knee.
The right ankle.
The right ankle.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right ankle.
The right knee.
The right hip.
The lower abdomen.
The left hip.
The left knee.
The right ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The right ankle.
The left knee.
The left hip.
The lower abdomen.
The navel.
The center of the chest.
Rest the awareness at the center of the chest.
