Yoga Nidra for Deep Sleep: 20-Minute Script
Yoga Nidra for Deep Sleep: 20-Minute Script. At YOGA COTSWOLD, we often hear the same quiet confession after class: “I’m exhausted, but I can’t switch off.” Modern life pulls the nervous system in every direction. Screens glow late into the evening, thoughts loop endlessly, and sleep becomes shallow or broken.
However, there is a practice that gently leads you back to deep, nourishing rest. That practice is Yoga Nidra for deep sleep.
Guided by NAZUNA YEO, this 20-minute approach does not demand flexibility, strength, or even prior yoga experience. Instead, it invites you to lie down, stay still, and listen. And yet, within that simplicity lies profound transformation.
What Is Yoga Nidra?
Yoga Nidra, often called yogic sleep, is a guided meditation technique designed to bring the body into deep relaxation while keeping the mind softly aware. Unlike traditional sleep, where awareness disappears, Yoga Nidra allows you to hover between waking and dreaming.
As a result, the nervous system resets. Meanwhile, the body repairs itself more efficiently.
Although many assume it is “just lying down”, the structured guidance makes all the difference.
Why Yoga Nidra Supports Deep Sleep
Sleep struggles usually begin in the mind. Even when the body feels tired, the thoughts refuse to settle. Therefore, simply going to bed earlier rarely solves the problem.
Yoga Nidra for deep sleep works differently because:
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It calms the parasympathetic nervous system
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It reduces stress hormones
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It lowers heart rate and muscle tension
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It interrupts repetitive thinking patterns
Consequently, when you later drift into natural sleep, it feels deeper and more restorative.
At YOGA COTSWOLD, NAZUNA YEO integrates breath awareness, body scanning, and visualisation to help students unwind completely.
When to Practise Yoga Nidra
Although many people practise before bedtime, you can also use Yoga Nidra:
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During afternoon fatigue
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After stressful meetings
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Following travel
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During periods of anxiety
However, for improving insomnia, evening practice works best. Ideally, begin about 30 minutes before sleep.
A 20-Minute Yoga Nidra Script for Deep Sleep
Below is a structured script inspired by NAZUNA YEO’s teaching style. Read it slowly or record it in your own voice.
1. Preparation (2 Minutes)
Lie down comfortably on your back. Use a cushion under your knees and a blanket for warmth.
Close your eyes.
Allow your feet to fall open naturally. Let your arms rest slightly away from the body, palms facing upwards.
Take a slow breath in through your nose. Then exhale gently through the mouth.
Again, breathe in. And slowly release.
Now set a quiet intention for rest. Perhaps:
“Tonight, I allow myself to soften.”
2. Body Awareness Rotation (6 Minutes)
Bring your attention to your right hand thumb.
Then your index finger. Middle finger. Ring finger. Little finger.
Move awareness to the palm. The wrist. The forearm. The elbow. The upper arm. The shoulder.
Shift gently to the left side. Repeat the same slow awareness.
Then bring attention to the right foot. The toes. The sole. The heel. The ankle. The calf. The knee. The thigh. The hip.
Move to the left leg.
Next, notice the lower back. The middle back. The upper back.
Then the abdomen rising and falling. The chest expanding.
Finally, bring awareness to the throat. The jaw. The lips. The nose. The eyelids. The forehead. The crown of the head.
Throughout this process, remain still. Simply notice. If thoughts appear, let them pass like clouds.
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3. Breath Awareness (4 Minutes)
Now observe your natural breathing.
Do not change it. Just watch.
Feel the breath travel in through the nostrils. Notice the gentle pause. Then feel it leave.
Begin counting backwards from 20 with each exhale.
20… breathe out.
19… breathe out.
If you lose count, gently return to 20. No judgement. Just begin again.
Gradually, your breathing becomes softer. Your body feels heavier. And yet your mind stays lightly awake.
4. Visualisation (5 Minutes)
Imagine a peaceful Cotswold meadow at dusk.
The sky glows with soft pink and lavender tones. A light breeze moves through tall grass.
You walk slowly across the field. Each step feels grounded and steady.
In the distance, you see a small stone cottage. Warm light glows from its windows.
You step inside. The room feels safe. Quiet. Still.
There is a comfortable bed waiting for you. You lie down. The mattress supports you fully.
Outside, the world grows darker. Inside, you feel calm.
Allow that sense of safety to settle deeply into your body.
5. Return to Intention (2 Minutes)
Now gently repeat your intention:
“I allow myself to soften.”
Feel the meaning of the words rather than thinking them.
Gradually bring awareness back to your physical body resting on the floor or bed.
Notice the room around you. The temperature. The sounds.
Slowly wiggle your fingers and toes.
When ready, roll to one side and rest briefly before sitting up — or simply drift into natural sleep.
Benefits of Practising Regularly
With consistent practice, students at YOGA COTSWOLD often report:
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Falling asleep faster
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Waking less frequently
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Reduced anxiety
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Improved focus
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Greater emotional balance
Importantly, Yoga Nidra does not “force” sleep. Instead, it prepares the conditions for it.
Common Mistakes to Avoid
Although the practice seems simple, beginners sometimes:
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Practise in a cold room
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Skip the intention
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Fall asleep too quickly
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Rush the script
Therefore, create a calm environment. Dim the lights. Silence notifications. Give yourself permission to rest fully.
Why Learn with NAZUNA YEO?
NAZUNA YEO teaches with clarity and warmth. Rather than overwhelming students with theory, she guides gently and steadily. Her voice remains calm yet grounded, which helps the mind feel secure.
At YOGA COTSWOLD, her sessions blend traditional Yoga Nidra structure with a distinctly British countryside atmosphere. That local connection makes the practice feel personal and accessible.
Final Thoughts
In a world that rarely slows down, choosing to rest becomes an act of care. Yoga Nidra for deep sleep offers a practical, gentle, and deeply restorative pathway back to natural sleep rhythms.
Under the guidance of NAZUNA YEO at YOGA COTSWOLD, this ancient technique feels refreshingly relevant. So tonight, instead of fighting sleep, allow yourself to soften into it. The body already knows how to rest — it simply needs the right invitation.
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