Podcast · Health

Yoga Nidra: Well Within

by Katie Williams · English · Health

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 stat

New episodes: Weekly
Typical length: 25 min
Latest: 12 Oct 2026
Language: English

Latest episode

12 Oct 2026 · 30 minNew

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

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Earlier episodes 29 most recent

S1 · E81 · 5 Oct 2026 · 27 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…
S1 · E80 · 28 Sep 2026 · 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.…
S1 · E79 · 21 Sep 2026 · 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…
S1 · E78 · 14 Sep 2026 · 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…
S1 · E77 · 7 Sep 2026 · 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…
S1 · E76 · 31 Aug 2026 · 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…
S1 · E75 · 24 Aug 2026 · 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…
S1 · E74 · 17 Aug 2026 · 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…
S1 · E73 · 10 Aug 2026 · 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…
S1 · E72 · 3 Aug 2026 · 31 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…
S1 · E71 · 27 Jul 2026 · 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…
S1 · E70 · 20 Jul 2026 · 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:…
S1 · E69 · 13 Jul 2026 · 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…
S1 · E68 · 6 Jul 2026 · 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…
S1 · E67 · 29 Jun 2026 · 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…
S1 · E66 · 22 Jun 2026 · 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…
S1 · E65 · 15 Jun 2026 · 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…
S1 · E64 · 8 Jun 2026 · 26 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…
S1 · E63 · 1 Jun 2026 · 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?…
S1 · E62 · 25 May 2026 · 15 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:…
S1 · E61 · 18 May 2026 · 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…
S1 · E60 · 11 May 2026 · 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…
S1 · E59 · 4 May 2026 · 26 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 🙏…
S1 · E58 · 27 Apr 2026 · 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…
S1 · E57 · 20 Apr 2026 · 25 min
25-Minute Yoga Nidra for Deep Sleep | The Garden of Seasons | 4 Seasons Meditation for Honoring Change & Growth | NSDR
🍃 Watch the seasons change around you in this immersive yoga nidra meditation for sleep or a restful nap. This meditation begins with a gentle body scan and hands-free alternate nostril breathing, inviting your body into deep relaxation. From there, you’ll drift into The Garden of Seasons Meditation, a rich visualization that moves through the changing landscapes of nature. As each season unfolds, you’ll honor the natural cycles of growth, rest, release, and renewal, recognizing that your own life shifts in the same rhythmic way. If you enjoyed this meditation, please take a moment to rate…
S1 · E56 · 13 Apr 2026 · 25 min
25-Minute Yoga Nidra for Deep Sleep | Cleansing Rain of Renewal | Earth Meditation & Rain Sounds | NSDR
💧 Release tension from the day in this cleansing rain yoga nidra meditation for sleep, including gentle music and rain sounds. Use this as a short nap or peaceful way to unwind before bed. After a guided body scan and flowing rain breathwork, you'll imagine standing in a forest clearing, feeling the rain rinse away anything that's heavy. You'll then envision yourself transforming into rain and follow the natural cycle down through the earth, up through the trees, into the sky, and back down to the forest. Prepare to feel relaxed and connected with the earth's ancient cycle of renewal . (Rain…
S1 · E55 · 6 Apr 2026 · 15 min
15-Minute Fall Asleep Fast Yoga Nidra | 31-Point Body Scan for Deep Relaxation & Energy Healing | NSDR
💙 Relax your body and mind in this 31-point yoga nidra meditation, a short version of the traditional 61-point practice. This 15-minute meditation will guide you through a progressive muscle relaxation from head to toe, perfect as a nap, before bed, or anytime for instant stress relief. By systematically relaxing your body through key energy points, you will release physical tension and bring your nervous system back to a state of balance. 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…
S1 · E54 · 30 Mar 2026 · 25 min
25-Minute Yoga Nidra for Deep Sleep | Calming Color Meditation for Relaxation & Healing | NSDR
😴 Dream in color with this relaxing yoga nidra meditation for sleep, perfect as a restorative nap or pre-bedtime ritual. After a grounding body scan and alternate nostril breathwork, we'll begin the color visualization inspired by color therapy. You'll imagine each color as an orb of light at heart center, feel it wash over your body, then rest in its deeply restorative and uniquely healing energy. If you enjoy chakra balancing, think of this as a more abstract version of those meditations. This is a great way to unwind and turn off your mind before bed. If you enjoyed this meditation,…
S1 · E53 · 23 Mar 2026 · 31 min
30-Minute Yoga Nidra for Deep Sleep | Ocean of Peace Meditation | Ocean Wave Sounds | NSDR
🌊 Flow into deep sleep in this ocean-inspired yoga nidra meditation, perfect as a 30-minute nap or as a peaceful ritual before bed. First, you'll release tension with a guided body scan and gentle ocean breathwork. Then, you'll visualize sitting by the shore at sunset, watching the tide roll in and out with the sound of ocean waves. Eventually, you’ll transport your mind beneath the surface, relaxing into the calm expanse of the deep ocean. 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…

About Yoga Nidra: Well Within

Yoga Nidra: Well Within is a English health podcast from Katie Williams. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.

Publisher: Katie Williams
Language: English
Category: Health
New episodes: Weekly
Typical length: 25 min
Latest episode: 12 Oct 2026
Feed: RSS — paste into any podcast app
Apple Podcasts: podcasts.apple.com/podcast/id1805533289
Rights: Katie Williams

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