Debbie Robinson

Durham, UK

Mina

Montreal, Canada

Dawn 

Tucson, Arizona, USA

Karen 

Lancaster, United Kingdom

Cate

Nottinghamshire, UK

Jamita

Finland

Eileen Rose Miles

Brighton, MI, USA

Jean Kinder

Quincy, IL, USA

Release tension and enter a state of wakeful sleep through a guided feather visualization and body scan.

English

This Yoga Nidra meditation is designed to guide you into a state of full relaxation and deep yogic sleep. By gently leading you through body scans, breath awareness, and calming visualizations, this practice helps release tension on every level—physical, mental, and emotional. Perfect for those seeking profound rest, improved sleep quality, and a sense of inner peace, this Yoga Nidra session will take you into a tranquil state where true rejuvenation can occur. Allow yourself to be completely at ease as you drift into the restorative embrace of yogic sleep, awakening refreshed and revitalized.

Deep Rest: Yoga Nidra For Full Relaxation & Yogic Sleep

Hello and welcome my darling, I appreciate you being here for this yoga and nidra practice. Please find a peaceful and cozy spot to either sit or lie down. Make yourself comfortable, perhaps even covering yourself with a blanket. Relax your eyes by softening your gaze or closing them gently. Let this yoga nidra practice lead you to a peaceful state of wakeful sleep. Take note of your feelings before beginning this relaxation. Release tension from your body and allow your mind to relax as you feel the grounding weight of your body in the space you are in. Consider using an eye pillow to help you relax further during this practice. Now take some deep breaths as you begin to fully emerge yourself in the present moment. And remember to acknowledge and appreciate the time you are dedicating to yourself. Take a deep breath in and release it slowly. When you breathe deeply in your belly, imagine a feeling of purification as you let go of your breath. Take a deep breath in, exhale deeply and then another breath in before letting it out again. Allow your breath to flow naturally at your own rhythm. Observe your breath and avoid trying to alter it. Imagine a feather falling from the sky above. Watch it as it traces the highlighted part of your body as we begin to shift our attention to the various areas of the body. Once the feather gently brushes against the skin, it helps to relax and alleviate tension. Let's begin at the top of the head as it moves downward along the right side, passing over the right side of the forehead, the right temple, the right side of the nose, the right cheek, the right ear, the right lip, the right chin, right side of the neck, right side of the chest, the right shoulder, the right upper arm, the right lower arm, the right wrist, the right top of the head, the right thumb, the right pointer finger, the right middle finger, the right ring finger, the right pinky finger, the palm of the hand, the right abdomen, the right hip, the right thigh, the right knee, the right shin, the right ankle, the right top of the foot, the right big toe, the right second toe, the right third toe, and the fourth toe, and the pinky toe, the bottom of the foot. Experience the change and notice the filling of half of the body as we now start on the left side. Envision the feather tracing along the left, beginning at the top of the head, moving downward, passing over the left forehead, the left temple, the left side of the nose, the left cheek, the left ear, the left side of the lip, and the left side of the chin, tracing along the left side of the neck, the shoulder, the chest, the left upper arm, the left forearm, the left wrist, the left top of the hand, the left thumb, the left pointer finger, the left middle finger, the left ring finger, the left pinky finger, the palm of the head, the left rib cage, the left abdomen, the left hip, left thigh, left knee, left shin, left ankle, the left top of the foot, the left big toe, the left second toe, the left middle toe, the left fourth toe, and the left pinky toe, followed by the left bottom of the foot. Observe the realignment of the left side with the right, signaling a reunion. Allow yourself to feel as light and delicate as the feather that recently touched your skin. Now imagine that feather floating gracefully into the sky, leaving you with a tingling sensation throughout your body. As the tingling sensation sets in, your body suddenly feels weightless. As you are starting to lift off the ground and float effortlessly like the feather, pay attention to your current emotions and gently focus on the calmness you are experiencing. Allow your body and mind to feel the lightness in this moment. Rest here for a moment. Take pleasure in it. Picture the feather slowly descending from the sky and gently settling back on the ground. As the feather finds peace on the ground, allow your body to also experience yourself back resting in your space. Pay attention to your breath and the difference in how your body feels compared to when you started. You are now feeling a strong connection to yourself and experiencing a sense of lightness. Breathe in deeply and then exhale. Pay attention to the quiet voice inside you. What is your heart telling you right now? Remember to breathe and even if you don't receive a clear message, there is still significance in this experience. Refresh your body with a few deep breaths as you start to awaken. Gently wiggling your fingers and toes and move your head from side to side. Take your time to complete your yoga nidra practice before rolling onto your side and opening your eyes slowly. Yoga nidra is often called a conscious nap due to its ability to deeply relax and revitalize the body. I hope that is what you just did for yourself, my darling.