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Health & Fitness

Yoga Nidra: Well Within

Katie Williams

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

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  • 24 episodes
  • weekly
  • Avg 23 min
  • English

Episodes 24

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  • S1 · E77
    Monday · 30 min

    30-Minute Yoga Nidra for Deep Sleep | Serenity Under the Sea | Pearl of Light Meditation | NSDR

    ⚪ Dive into the beauty of the underwater world in this relaxing yoga nidra meditation for sleep, where you'll discover a shimmering, radiant pearl of peace and let the healing light flow through you. In this 30-minute meditation , you'll begin by releasing tension in your body through a guided relaxation scan. Afterwards, you'll flow into ocean breathwork and the pearl visualization in preparation for restful sleep or a guided nap. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E76
    August 31 · 20 min

    20-Minute Yoga Nidra for Deep Sleep | Moon Glow on the Mountain Meditation | NSDR

    🌕 Bask in the healing glow of the moon in this guided yoga nidra meditation for sleep or a restful 20-minute nap. First, you'll release tension with a guided body scan, let your thoughts drift with open-awareness breathwork, then immerse yourself in a guided sleep journey. You'll visualize yourself seated at the top of a mountain at dusk, gazing at the horizon and feeling restored from the moon on a deep energetic level. Sweet dreams <3 If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E75
    August 24 · 25 min

    61-Point Yoga Nidra Body Scan for Deep Sleep | Rain Sounds & Relaxation | NSDR

    🌧️ Relax to the sound of rain in this 61-point yoga nidra body scan for sleep and guided naps. This 25-minute meditation combines soothing music and a gentle rain soundscape to lull you into a deep state of peace. You'll move your awareness through 61 energetic points of your body, helping to release physical tension and mental stress. It also weaves in breathwork and visualization. Get cozy and grab your headphones for the best experience. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E74
    August 17 · 21 min

    20-Minute Yoga Nidra for Deep Sleep | Rhythm of the River Meditation | NSDR

    🏞️ Get lost in the slow, drifting current of the river in this yoga nidra for sleep meditation. In this immersive journey, you'll begin with a guided body scan and coherent 5:5 breathwork, leading into a peaceful river visualization. You'll imagine yourself sitting by the banks of a river, noticing the beauty of your surroundings and the gentle flow of the water. This 20-minute yoga nidra session is perfect as a guided nap or a relaxing way to ease into sleep. Sweet dreams 🌙 If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E73
    August 10 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | Window of Wonder Meditation | NSDR

    🪟 Imagine the view outside the window shifting from scene to scene in this immersive yoga nidra meditation for sleep. This meditation begins with a body scan and leads into floating breathwork. You'll then begin the visualization where you'll envision the view transforming into a variety of relaxing landscapes, including a calm meadow and peaceful night sky, all from the comfort of your cozy space behind the window. Sweet dreams <3 If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E72
    August 3 · 30 min

    30-Minute Yoga Nidra for Deep Sleep | 7 Pillars of Wellness Meditation | NSDR

    🧘 Feel balanced in all 7 areas of your wellness ecosystem—physical, emotional, social, intellectual, occupational, environmental, and spiritual—in this yoga nidra meditation for sleep. Wellness encompasses more than just fitness, mental health, and self-care routines. It extends to your creative pursuits, life purpose, and relationships as well. This yoga nidra meditation explores each area of wellness through the lens of house. You'll take your time exploring each "room" in your house, balancing each pillar of wellness and you interact with each space. This meditation can be as transformative or relaxing as you'd like. Return this sleep visualization whenever you want to manifest more ease and intention in your life. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E71
    July 27 · 21 min

    20-Minute Yoga Nidra for Deep Sleep | Starry Night Sky Meditation | NSDR

    🌌 Daydream as you gaze up at the night sky in this yoga nidra meditation for sleep. This immersive journey will transport you through a guided body scan and 10:1 breathwork, then you'll imagine yourself lying down and looking up at the stars. You'll feel the glow of the stars illuminate your mind and body with peace as you let your thoughts drift through constellations of calm. This visualization meditation is about letting your mind rest and tapping into that childlike sense of wonder and imagination. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E70
    July 20 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | Healing Light Meditation for Relaxation | NSDR

    💫 Surround yourself with the glow of healing light in this yoga nidra meditation for sleep and relaxation. In this immersive journey, you'll unwind with a guided body scan and box breathing, then ease into a healing light awareness visualization. You'll imagine a restorative light flowing from head to toe, releasing stress, anxiety, and tension. In its place, you'll call in peaceful energy to prepare for deep rest. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E69
    July 13 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | Desert Canyon Sunset Meditation | NSDR

    🏜️ Enjoy the sunset in a desert canyon in this yoga nidra meditation for sleep and relaxation. In this peaceful visualization, you'll release physical tension with a guided body scan and mirage breathwork. Then, the sleep journey begins by a warm campfire among the desert canyon cliffs, where you'll bundle up in a cozy blanket, sip your hot tea, and relax as the sunset colors paint the sky. The meditation ends with a few minutes of soothing music with no voiceover as you gaze out to the horizon. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E68
    July 6 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | Seaside Meditation to Manifest Change & New Beginnings | Ocean Wave Sounds | NSDR

    🌊 Drift into deep, dreamy sleep in this yoga nidra meditation for letting go of the past and manifesting new beginnings. After a guided body scan and sighing breathwork, you'll visualize yourself in a sacred cave by the sea where you'll be guided through an energetic moonlight ritual to release the past and set intentions for a fresh start. This meditation is perfect for anyone going through change, starting a new chapter, or wanting to fall asleep on a positive note with a clear mind and open heart. Towards the end of this meditation, you'll enjoy five minutes of vocal silence with peaceful music and the sound of ocean waves. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E67
    June 29 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | Beach Cottage Meditation | NSDR

    🐚 Relax in your beachfront cottage in this cozy yoga nidra meditation for deep sleep. This meditation is perfect as a guided nap or peaceful way to unwind before bed. You'll practice a relaxing body scan and ocean breathwork before beginning the visualization. With the windows open, a gentle breeze, and a view of the ocean horizon, you'll wander through your beachfront cottage and have five minutes of quiet time (no voiceover) to allow yourself to explore the space and relax to the sound of ocean waves. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E66
    June 22 · 20 min

    20-Minute Yoga Nidra for Deep Sleep | Summer Solstice Sound Bath | NSDR

    🌞 Rest in the glow of the new season with a 20-minute yoga nidra meditation for the summer solstice. This meditation honors the transition into a season of light and abundance, and it's the perfect relaxing ritual to clear out the old and welcome in fresh energy. Practice this anytime during summer to restore your mind and body. This meditation includes a slow guided body scan, 3-part solar breathwork, and 5-minutes of verbal silence with the soothing sound of crystal singing bowls to lull you into deep rest. There's also an optional journal prompt at the end that you can take away to reflect on the new season. Enjoy! If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E65
    June 15 · 30 min

    30-Minute Yoga Nidra for Deep Sleep | The Floating Cloud Palace Meditation | NSDR

    ☁️ Explore your own floating palace in the clouds in this 30-minute yoga nidra meditation for sleep. In this guided sleep journey, you'll wander through the three levels of your cloud palace: the garden of your mind, a healing reflective pool, and a dreamy sky lounge where you can watch the clouds drift above you. This meditation includes a guided body scan and floating breathwork before the visualization, making this perfect as a 30-minute guided nap or a peaceful way to unwind before bed. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E64
    June 8 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | Peace in the Pines | Forest Meditation | NSDR

    🌲 Stroll through a peaceful pine forest in this 25-minute yoga nidra meditation for sleep. This sleep journey is perfect as a restorative nap or as a relaxing way to unwind before bed. First, you'll release tension with a guided body scan and 5:2:5:2 breathwork before drifting into your visualization. After walking through a hidden forest sanctuary, you'll relax in a clearing among the pines. You'll let the golden light of the sun warm you from head to toe, then feel that calming energy ripple out to the rest of the forest. You'll close by receiving that energy back, feeling connected to nature. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E63
    June 1 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | Wildflower Meadow Meditation | Cultivate Ease & Contentment | NSDR

    💐 Wander through a wildflower meadow in this 25-minute yoga nidra meditation for sleep. In this visualization, you'll enjoy a peaceful moment picking flowers, feeling the sun on your face, and savoring all of nature’s delights. This practice is a reminder that right here, right now, you are in the perfect place to be. Before your visualization, you'll relax with a guided body scan and 10 to 1 breathing. Enjoy this as a nap or a soothing way to unwind before bed. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E62
    May 25 · 14 min

    Fall Asleep Fast | 15-Minute Yoga Nidra Meditation + Binaural Beats for Relaxation & Stress Relief | NSDR

    😴 Soothe yourself into deep, restorative sleep with this 15-minute yoga nidra meditation set to binaural beats at 129-141 Hz, a range associated with stress relief, relaxation, and emotional healing. This meditation begins with a guided body scan and gentle breathwork, and can be done as a nap or as a pre-bedtime ritual. I recommend using headphones to experience the full benefits of binaural beats. Sweet dreams <3 If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E61
    May 18 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | Glowing Firefly Forest Meditation | Inner Peace & Wisdom | NSDR

    🌟 Take a moonlit walk through the firefly forest in this yoga nidra meditation for sleep. Enjoy this practice as part of your pre-sleep ritual or anytime as a guided nap. First, you'll release physical tension with a guided body scan and glowing three-part breathwork. Then, you'll enjoy a peaceful stroll through an enchanted forest, where you'll illuminate your heart's deepest question among the glowing fireflies. This journey will help you let go of expectations and lingering worries so you can prepare for restful sleep. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E60
    May 11 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | The Blooming Lotus Meditation | NSDR

    🪷 Follow the journey of the lotus flower in this relaxing yoga nidra meditation for sleep. Enjoy this immersive sleep journey as a peaceful way to wind down before bed or as a guided nap. You'll begin with a guided yoga nidra body scan and gentle breathwork to release physical tension, then transport yourself to a peaceful lake. In this visualization, you'll imagine yourself as a lotus, starting from seed and growing up from your roots to the surface. Finally, you'll bloom open to the sun, embracing your most relaxed, peaceful state of being. A reminder that beautiful things take time, and your journey is a path of patience and resilience. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E59
    May 4 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | The 3 Doors Meditation | Earth, Water & Sky | NSDR

    🚪Walk through the doors of your dreams. This yoga nidra meditation for sleep will take you to a peaceful meadow, where you'll pass through three floating doors that lead to earth, water, and sky environments. You'll explore each space, taking your time to savor every moment in nature. Before you begin your journey, you'll begin with a soothing body scan and box breathing for relaxation. This practice is perfect to help you unwind before bed or as a guided nap to recharge during your day. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

  • S1 · E58
    April 27 · 15 min

    15-Minute Morning Yoga Nidra for Calm & Clarity | Golden Sun Meditation | NSDR

    🌞 A peaceful start to your day. This calming yoga nidra meditation is perfect as a morning ritual or midday reset. You'll begin with a stress-relieving body scan for relaxation and flow into glowing light breathwork. Then, you'll visualize yourself melting into a pool of liquid gold, transforming into shimmering light, and finally pooling back into your body in the present moment. This soothing journey is set to the relaxing sound of ragas music. If you enjoyed this meditation, please take a moment to rate my podcast and leave a review or comment 🙏 Have a theme request? Comment on this episode or DM me on Instagram: @katiewilliamsyoga

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