🌳 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, inspired

The 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.

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🌞 Daily morning ritual 🌞 Start your day with a calm mind and positive energy in this 15-minute morning yoga nidra meditation. While this is highly effective in the AM, you can practice this anytime you need to feel inspired and align with your intentions.

You'll relax with a guided body scan and a coherent breathwork visualization, then repeat a series of positive affirmations in your mind to cultivate inner strength, connection, and a deep sense of peace 💗

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💡 Drop into the flow state in this short yoga nidra meditation for focus and productivity. If you're overwhelmed with to-do lists, big projects, creative blocks, or events hanging over your head, this meditation will clear your mind and release distractions.

This meditation uses research-based techniques such as positive emotion priming and mental rehearsal to help supercharge your focus. 🧠 A calm mind leads to a productive day, so we'll also weave in a relaxing body scan and breathwork. Ready? Let's dive in.

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🌄 Golden sands, healing waters, tranquil oasis—this yoga nidra for sleep meditation is filled with peaceful desert images to fully relax you into deep rest. Listen before bed, as a 30-minute nap, or whenever you need calm energy.

This desert NSDR meditation will lead you through a guided body scan relaxation, mirage breathwork, and a desert visualization that will guide you through golden dunes at sunset into your own desert oasis. Along the way, you'll stop at various landmarks to release stagnant energy from your past, present, and future.🌴

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🕯️Step into your own private candlelit sanctuary of peace. In this soothing yoga nidra visualization, you'll be guided through a relaxing body scan, box breathing, and a visualization of your candlelight room, complete with purifying salt walls, warm incense, and a grounding energy cleansing ritual.

This yoga nidra for sleep is perfect for evening practice, a midday nap, or simply reconnecting with your inner peace.

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💆 Dissolve tension in your body and mind with PMR — Progressive Muscle Relaxation meditation. This relaxation technique involves systematically tensing and relaxing your muscles, starting from your feet and working up to your head.

This meditation includes centering belly breathwork (diaphragmatic breath) before leading into the progressive muscle relaxation visualization with a color visualization. Studies have shown that PMR helps with sleep-related distress while reducing symptoms of anxiety, stress, and depression. Return to this practice anytime in the morning, as a midday reset, or right before bed.

Note: If you have any physical injuries, soreness, or conditions where you should avoid tensing your muscles, focus on relaxing those areas instead. Ask your doctor if you have any concerns about PMR.

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

🌌 Float in a glowing bioluminescent ocean in this 30-minute yoga nidra meditation for deep sleep. This guided meditation is perfect for long naps or tucking into bed for sweet dreams.

You'll drift into deep relaxation in stages: first with a guided body scan, then with 4:4:6 floating breathwork, and finally with a nighttime ocean visualization featuring shimmering, luminous waters. (and 5+ minutes of silence with music). Prepare to be inspired by the magic of nature. 🌊

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🌊 Drift off to sleep with this relaxing 61-Point Yoga Nidra Meditation. This visualization will take you through a slow, guided body scan, relaxing one part of your body before moving on to the next.

You'll let go of the stress of the day and relax body and mind to the quiet soundtrack of minimalist music and intermittent ocean waves.

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

🪷 Welcome to the pond of peace. In this 15-minute yoga nidra & NSDR meditation for deep sleep, you'll explore a relaxing body scan and quiet breakthwork before taking a visit to a private, tranquil pond—perfect for a nap or unwinding before bed.

You'll picture the still surface of the water, the gentle buzz of dragonflies, and the delicate unfolding of floating water lilies to help you slow down and connect to the rhythm 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

😌 If you're feeling stressed, scattered, or need a moment of peaceful grounding, this 5-4-3-2-1 meditation technique will bring you back to calm and clarity. It's perfect to help you:

• calm down during stressful moments
• clear brain fog
• re-center when you're feeling overwhelmed

• prepare for big meetings or events

• practice mindfulness during walks
• calm racing thoughts before bed

Think of this as an instant reset. We'll head right into the grounding technique to connect you to your senses, then we'll close out with deep belly breathwork to activate your parasympathetic nervous system and calm anxious thought patterns.

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