Claim OwnershipYoga Nidra: Well Within
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© Katie Williams
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Welcome, friends ✨ There is a deep well of relaxation, healing & creativity within you. These guided yoga nidra meditations & nature visualizations will help you explore that space & restore you from the inside out.
Also known as non-sleep deep rest or NSDR, yoga nidra guides you to a healing state between being awake & being asleep.
Studies show yoga nidra can improve:
☁️ stress & anxiety
💚 self-esteem
😴 sleep & insomnia
🎨 creativity
🧠 delta sleep (immunity, memory, recovery)
Headphones on for the best experience 🎧 New episodes every Monday.
Follow me @katiewilliamsyoga
Also known as non-sleep deep rest or NSDR, yoga nidra guides you to a healing state between being awake & being asleep.
Studies show yoga nidra can improve:
☁️ stress & anxiety
💚 self-esteem
😴 sleep & insomnia
🎨 creativity
🧠 delta sleep (immunity, memory, recovery)
Headphones on for the best experience 🎧 New episodes every Monday.
Follow me @katiewilliamsyoga
46 Episodes
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⛰️ Ascend a stone staircase to your own private hot springs, a natural sanctuary of peace and healing, in this 25-minute yoga nidra meditation for sleep and inner wellness.You'll relax with a guided body scan, find lightness with floating breathwork, then enjoy a long visualization where you'll soak your stress away amongst a soothing mountain landscape. After climbing a long natural staircase, you'll imagine releasing your tension in a private mineral hot spring, allowing the warmth to soothe your senses and wash your worries away.This script was inspired by my experience relaxing in a mountain onsen in Hakone, Japan. I hope you enjoy and have a beautiful night of sleep.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌅 Wake up with peaceful energy and set your intention for the day ahead. This 15-minute morning yoga nidra meditation will pave the path for more balance, focus, and mindful presence.With a guided body scan, gentle breathwork, and a rising sun intention-setting visualization, this short meditation fits perfectly into your morning ritual or anytime you need to feel centered before starting your day. Ground yourself every morning with this practice to feel the benefits build over time.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌀 Align with calm and clear energy in this chakra balancing yoga nidra meditation for deep sleep.You'll release the stress of the day with a guided body scan for relaxation. Then, you'll practice open-awareness breathwork to float lingering emotions, worries, and tension to the surface, like leaves on a pond. This technique shifts you into a mode of observation instead of judgment, helping you meet whatever arises in life with a sense of curiosity rather than control.Finally, you'll journey into an energy cleansing visualization to balance your chakras, along with positive affirmations to release negativity and welcome a fresh perspective. This meditation is perfect before bed, as a nap, or anytime you need a full-body energy reset.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
💫 Bring your deepest visions to reality in this yoga nidra meditation for deep sleep and manifesting your dreams. This guided meditation is set to the 132 Hz frequency, which will calm your body, soothe your nervous system, and tune your mind for manifestation.You'll begin with a grounding body scan, lead into heart-centered intention breathwork, then visualize your dream life in stages: the feeling of your dreams, the process to get there, and the scenes of your dream life. Something to note: Manifestation is not a magic button 🔮 This meditation will help you envision the process of achieving your dreams, rather than just the outcome, to help you find peace wherever you are in your journey.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🏞️ Find inner peace at a quiet alpine lake in this yoga nidra meditation for sleep.You'll release the tension of the day through a guided body scan before practicing mirror breathwork. Finally, you'll transport yourself to a dock by a lake surrounded by sweeping mountains and lush forest.As time passes, you'll sink below the surface of your mind and tap into the depths of calm that naturally live within you. Let this meditation be a grounding rest for your nervous system, a reflective pause in your day, or a peaceful way to drift into deep, restorative sleep.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
❄️ Channel cozy winter vibes in this yoga nidra meditation for deep sleep. While this meditation is especially powerful during the winter solstice, you can practice this anytime to immerse yourself in the calm, reflective energy of the season. This is the perfect way to appreciate the abundance from the past year, and find fresh perspective for the season ahead. You'll release tension in your body through a guided body scan before practicing 3-part golden light breathwork. Finally, you'll visualize yourself in a private cozy cabin in the woods, where you'll bundle up in a blanket by a crackling fire and enjoy a restful retreat from the busyness of life. If you feel called to journal, you'll find an optional writing prompt at the end.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌳 Release your worries and prepare for deep rest in this 20-minute yoga nidra meditation for sleep or a peaceful nap.If you're feeling restless or overwhelmed, this meditation will soothe your mind with a guided body scan relaxation, box breathing, and a visualization of your Worry Tree. You'll visualize the forest of your mind, then chop down any branches weighing you down to leave you feeling full, vibrant, and restored.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌌 Relax in the dreamy glow of the northern lights in this yoga nidra meditation for sleep. You'll release the tension of the day through a guided body scan before flowing into color visualization breathwork. Finally, you'll journey to a forest clearing, recline by a crackling fire, and immerse yourself in the magical show of light above you. The aurora borealis is a powerful symbol of transformation, illumination, and awakening. It's a reminder to open yourself to the mysteries of life, and take time to soak in magic wherever you find it. Enjoy this yoga nidra visualization as an illuminating nap, or as a peaceful way to drift into sleep.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌊 Soothe yourself into restful sleep with relaxing music and ocean waves. This 15-minute yoga nidra meditation for sleep will take you through a 31-point body scan, a shorter version of the popular 61-point method.This meditation is perfect for stress relief, quick naps, during plane travel, or as a pre-sleep ritual. You'll progressively relax tension in each area of your body, then flow into glowing light breathwork to seal your relaxing practice.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
💛 Open your heart to unconditional love, peace, and compassion in this 20-minute yoga nidra meditation for sleep or deep rest. Regular practice of metta meditation (also known as loving-kindness meditation) can lead to greater self-love, improved relationships, reduced stress, and more emotional awareness to help you navigate difficult challenges. This relaxing practice begins with a guided body scan and heart-centered awareness breathwork, then leads into the metta meditation.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🎧 Soothe your mind and clear your energy as you bathe in the healing vibrations of this crystal bowl sound bath. In just 15 minutes, you'll release the stress from your day and prepare your body for deep, restful sleep.This guided yoga nidra practice begins with a tension-melting body scan before flowing into gentle breath awareness and a healing light visualization. As we progress through the meditation, you'll find more quiet space to help you wind down your mind and drift off into the soundscape.<p>If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: <a href="https://www.instagram.com/katiewilliamsyoga/" target="_blank" rel="ugc noopener noreferrer">@katiewilliamsyoga</a> </p>
☁️ Rest in the comfort of your luminous mind sky. In this yoga nidra meditation for sleep, you'll release thoughts, feelings, and worries by imagining them as passing clouds. If you're feeling distracted during the day or busy before bed, this peaceful meditation will help you wind down and tap into your inner calm.You'll begin with a guided body scan, lead into 4:4:6 breathwork, then journey into your open mind sky. With minimal talking towards the end, you'll be able to fully let go and learn to observe rather than react.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌿 Gently wander through a hidden, mossy forest at night in this yoga nidra meditation for deep sleep. This visualization is perfect as an evening ritual before bed or as a restful reset for nervous system healing.The journey begins with a guided body scan and hands-free alternate nostril breathing. Then you'll explore the peaceful forest, where moonlight weaves through the trees and a gentle stream winds through the cushioned moss floor. This practice invites you to slow down, release tension, and connect with the quiet wisdom of nature.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
💎Journey into the crystal cave of your heart in this yoga nidra meditation for sleep and inner wisdom. Perfect as a nap, deep meditation, or evening ritual for peaceful rest.Before the visualization begins, you’ll relax with a guided body scan and glowing light breathwork for intuition. Then you'll imagine your energetic body rising up, flying over oceans and forests to a distant mountain peak. Inside a hidden cave on the mountain, you’ll enter a glowing crystal chamber of your heart where your inner guide awaits.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🍎 Stroll through a peaceful, sunlit orchard in this yoga nidra meditation for deep sleep and abundance.Before the visualization begins, you'll soothe your mind with a body scan and box breathing. Then, you’ll step through a wooden gate into your own inner sanctuary of calm, abundance, and renewal. Enjoy a walk along a path lined with fruit trees, breathe in the sweet air, and feel tension melt away as you connect with the rhythm of nature. You’ll gather fruit that symbolizes the beautiful moments of the last season, awakening a sense of gratitude and inner peace. Perfect as a relaxing nap or evening unwind, this visualization will nurture rest, gratitude, and the joy of presence in every moment.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
💆 Drift off to the soothing sound of ragas music in this 61-point yoga nidra meditation for deep sleep. This guided body scan meditation is helpful if you struggle with meditation, need a quick power nap, or want to wind down for the night. You'll gently move your awareness from one part of your body to another, consciously relaxing each area and unlocking your deepest level of relaxation. Prepare to release tension, leave your worries behind, and embody your most peaceful state of being.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌊 Release your stress into the river of relaxation. In this yoga nidra meditation, you'll relax your body in stages to prepare for deep, restful sleep in just 15 minutes. You'll begin with a guided body scan before leading into breathwork, opposite sensation awareness, and a forest river visualization where you'll imagine releasing tension and worries into the flowing river. This meditation is set to binaural beats in the alpha frequency range, which has been shown to calm your mind and prime your body for sleep. I recommend wearing headphones for the best experience 🎧If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌳 Step into the serenity of a sacred forest and feel comfort in the wisdom of an ancient tree in this guided yoga nidra meditation for deep sleep.You'll release tension through a guided body scan, then ground your energy with coherent breathwork. Finally, you'll be led through a visualization journey to a wise, old tree. As you rest in the tree's presence, you’ll release your worries and draw in its strength, resilience, and deep-rooted wisdom.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🍂 Slow down and embrace the seasonal shift in this yoga nidra sound bath meditation for the autumn equinox. The soothing tones of crystal bowls will calm your mind, clear stagnant energy, and open space for abundance to flow in. Though this nature-inspired practice is especially powerful in the fall, you can enjoy it anytime you wish to ground, restore, and appreciate the present moment.In this meditation, you’ll be guided through a calming body scan relaxation, gentle 3-part golden light breathwork, and a peaceful autumn meadow visualization that connects you to the quiet beauty of nature.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
🌳 Ground your mind, relax your body, and drift into peaceful sleep in this yoga nidra meditation based around the four elements. As you drop deeper into a relaxing and restorative brainwave state, you'll align with the most powerful qualities of each element:🏔️ Earth - Feel strong, supported, stable, grounded☀️ Fire - Feel lively, joyful, passionate, dynamic🌊 Water - Feel calm, adaptable, flowing, receptive☁️ Air - Feel light, expansive, clear, inspiredThe journey begins with a relaxing body scan, flows into 4:6 breathwork, and ends with a peaceful nature visualization to help you feel connected to the world around you.If you enjoyed this meditation, please take a moment to rate my podcast 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga
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