Skip to content
Sign in
Artwork for Yoga Nidra: Well Within
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

Play
Open in
  • 32 episodes
  • weekly
  • Avg 23 min
  • English

Episodes 32

NewestOldestLongest
All20Unplayed20In progress0Played0
Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.
  • S1 · E85
    Monday · 25 min

    25-Minute Yoga Nidra for Deep Sleep | The Mystical Mist Meditation | NSDR

    🌌 Allow a soothing silver mist to transport you through a lush forest, a lake at dusk, and a starlit meadow with fireflies in this yoga nidra meditation for sleep and guided naps. This guided meditation includes a full body scan, a hands-free alternate nostril breathing practice to calm your nervous system, and a soothing visualization designed to ease stress, quiet busy thoughts, and help you feel content, supported, and exactly where you’re meant to be. I hope this session brings you peace and deep relaxation. 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 · E84
    October 26 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | The Stone of Surrender Meditation | NSDR

    🪨 Let go of tension and heavy energy in this yoga nidra meditation for deep sleep. This peaceful session can serve as a guided nap or a relaxing ritual right before bed. You’ll begin with a soothing body scan that flows into calming 4-7-8 breathwork, then journey to the banks of a winding river for the visualization. You'll discover a stone that draws out your physical tension, worries, and anxieties so you can drift into deep, 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 · E83
    October 20 · 15 min

    15-Minute Fall Asleep Fast Yoga Nidra | Shifting Skies Meditation | Binaural Beats for Deep Sleep | NSDR

    🌅 Watch the skies shift from a golden morning to deep blue twilight in this 15-minute yoga nidra meditation to fall asleep fast. Whether you're looking for a guided nap or a gentle way to lull yourself into sleep, this visualization will help you drift into that dreamy state. You'll begin with a guided body scan, relax with deep belly breathing, then ease into the shifting sky visualization. You'll also feel supported by the relaxing soundscape of binaural beats. 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 · E82
    October 12 · 30 min

    30-Minute Yoga Nidra for Deep Sleep | Cozy Coastal Campfire Meditation with Ocean Waves | NSDR

    🌊 Bundle up next to a warm campfire by the ocean in this relaxing yoga nidra meditation for sleep. You'll begin with a guided body scan, release tension with 4:6 breathwork, then enjoy a seaside visualization set to the sound of soothing waves. Think crisp air, soft blankets, a warm drink in hand, and all the cozy vibes. 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 · E81
    October 5 · 26 min

    25-Minute Yoga Nidra for Deep Sleep | Chakra Balancing Meditation & Ocean Waves | NSDR

    🪷 Relax and reset your energy in this chakra yoga nidra meditation for deep rest. This peaceful session can serve as a guided nap, a midday refresh, or evening ritual before bed. You'll begin with a soothing body scan that flows into open-awareness breathwork, then lead into an energy cleansing chakra visualization with positive affirmations. Allow the ambient music and gentle ocean waves to refresh and restore you from the inside out. 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 · E80
    September 28 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | The Jungle Waterfall | Manifest Healing, Clarity & Intuition | NSDR

    🏞️ Journey into a lush jungle and relax under a cascading waterfall of wisdom in this yoga nidra meditation for sleep and relaxation. This manifestation meditation begins with a guided body scan to release tension, then it flows into floating breathwork. After your body and mind are relaxed, you'll visualize yourself walking along a jungle path until you reach a tall, private waterfall. As you swim in the water and feel it washing over you, you'll feel your energy cleansed and restored. Drinking this healing water helps you manifest clarity, insight, and intuition to see the path ahead. Enjoy this meditation anytime you need to clear your mind or relax before 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 · E79
    September 21 · 20 min

    20-Minute Autumn Equinox Yoga Nidra Sound Bath | Golden Meadow Relaxation | NSDR

    🍂 Slow down and embrace the seasonal shift in this autumn equinox yoga nidra meditation and sound bath. The soothing tones of crystal bowls will calm your mind, clear stagnant energy, and create space for abundance to flow in. Though this nature-inspired guided meditation is especially beautiful for the fall season, you can enjoy it anytime you wish to ground, restore, and reconnect with the present moment.You’ll be guided through a calming body scan relaxation, 3-part golden light breathwork, and a peaceful autumn meadow visualization that connects you to the quiet beauty of nature. Let the sounds of the crystal bowls and the imagery of the changing season help you settle into deep rest and relaxation. 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 · E78
    September 14 · 25 min

    25-Minute Yoga Nidra for Deep Sleep | The Heartwood Chamber | Forest Meditation | NSDR

    🌳 Find rest and refuge within the heartwood chamber of an ancient tree in this guided yoga nidra meditation for sleep—perfect as a guided nap or a soothing ritual to unwind before bed. In this sleep journey, you'll begin with a guided body scan for relaxation followed by coherent breathwork. Then the forest visualization begins, where you'll travel deep within the heart of the tree and gently ascend upward to the tree canopy. This meditation is a slow, winding path of peace and perspective—enjoy the view from the top. <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 · E77
    September 7 · 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

Showing 1–20 of 32 episodes