Insomnia Relief Yoga Nidra & Meditation

Insomnia Relief Yoga Nidra & Guided Meditation with Solfeggio 396 sleep frequencies. Soothe yourself to sleep with this relaxing yoga nidra which goes into a very relaxing guided meditation. Designed to quiet your mind and take you into a deep, relaxed state, perfect for naturally allowing sleep to occur.

Background music: Item Title: 396Hz Solfeggio Frequency Healing Sleep
Artist: Healing Meditation Music
UPC: 5059741773464
ISRC: GBSMU9418324
Release title: 396Hz Solfeggio Root Chakra Healing

Transcript

Welcome,

Beautiful beings,

To the sacred journey of Yoga Nidra,

Leading you to a deep and nurturing sleep.

My name is Ashley and I'll be guiding you on this Yoga Nidra with guided meditation to take you into a deep,

Refreshing sleep.

In this sanctuary of stillness,

We embark on a voyage of deep rest and slip into the embrace of tranquil slumber.

Go ahead and find your sanctuary of comfort now,

Adjusting any pillows or blankets,

Switching off the lights and anything else you might need to do so that you can easily drift off to sleep as this recording fades into the background,

Ensuring you're lying softly on your back and with your eyes gently closed.

There's nothing for you to do.

There's nobody expecting anything of you,

Except to just listen to the sound of my voice and allow yourself to surrender to the river of relaxation.

That's right.

And as you settle in,

This will be an opportunity for you to become even more comfortable,

Which will lead you into sleep very easily and very gently and very comfortably.

And with a tender inhale in,

Invite a moment of tranquility into the very essence of your being,

Allowing your belly to gently rise.

And as you exhale,

Releasing the burdens of the day.

With each breath,

Envision a cascade of tender light,

Flowing like warm honey,

Bathing every cell of your body.

Feel the soothing radiance melting away any knots of tension,

Leaving behind only serenity.

And feel the weight of your body,

A grounding anchor,

Merging with the sanctuary beneath you.

You are now entering a haven of stillness,

Where time loses its grip and your spirit finds solace.

Envision your own unique haven.

It could be a velvety shoreline or a moonlit enchanted forest or a cozy haven under a starlit sky.

Your senses wander and feel the wonder of the ground beneath you,

Feeling the gentle caress of the breeze,

The whispers of Mother Nature and the sighs of your heart echoing in harmony with this sacred space that you have cultivated.

Now,

As we journey within,

Let a luminous intention bloom within your heart,

A whispered promise to yourself,

A blossom of renewal,

Your Sankalpa.

Your Sankalpa is intention of heart and mind.

It's a simple phrase that should be positive and in the present tense to help cultivate a nurturing and restful night of sleep.

For example,

You may choose,

I surrender to the wisdom of my body and allow it to rest deeply in exactly the way that it needs,

Or I am tuned into the comfort in my body and trust in its natural ability for deep sleep to take over,

Repeating silently inside three times and feeling this intention taking root in the fertile soil of your being.

And as we voyage deeper,

Deeper into your relaxation,

Invite your awareness to embrace the rhythm of your breath.

Imagine it as a silken thread weaving through the tapestry of your existence.

As you breathe in,

A tender current of healing courses throughout your body.

And as you breathe out,

It carries away the remnants of the day's toil.

With each inhale,

See the threads of light illuminating every corner of your body.

And with every exhale,

Envision them gently washing away any strain or worry.

Embarking on a journey within,

We begin to scan your body with a gentle curiosity and relaxed awareness,

Like a lover's caress,

Seeking to know every contour,

Feeling the warmth of your breath and the weight of your body.

Starting at your toes and tenderly weave your way upwards,

Unraveling the tight knots of tension along the way.

And with each breath,

Invite relaxation and release,

As if your body were sighing in relief.

And now,

A rotation of consciousness,

A dance with your awareness,

A graceful waltz through the sanctuary of your body.

Bringing your awareness now to the sensations inside your mouth,

Inside the right cheek,

Inside the left cheek,

The tip of the tongue,

The root of your tongue,

The upper teeth and gums,

The lower teeth and gums,

The roof of your mouth,

The upper lip and lower lip,

The tip of the nose,

The flow of air inside both nostrils,

The mind's eye center,

The space between the eyebrows,

The right eyebrow,

The right eye and eyelid,

And all of the little intricate muscles behind the eye becoming very deeply relaxed,

The left eyebrow,

The left eye and eyelid,

And all the little tiny muscles behind the eye becoming loose and deeply relaxed.

Feeling the scalp,

The right ear,

The inner ear,

And all of the muscles surrounding the right ear softening into deep relaxation,

The left ear,

Inner ear,

And all of those intricate muscles surrounding the left ear becoming soft and loose and deeply relaxed.

Back to the front of the head,

The chin,

The middle of the throat,

The base of the throat,

The middle of your chest,

Right side of your chest,

The right shoulder,

Elbow,

Wrist,

Palm of the hand,

Back of the hand,

The right thumb,

First finger,

Second finger,

Third finger,

And small finger,

The tips of all five fingers,

Wrist,

Elbow,

Shoulder,

Center of the chest,

Left side of the chest,

Shoulder,

Elbow,

Wrist,

Palm of the hand,

Back of the hand,

The left thumb,

First finger,

Second finger,

Third finger,

And small finger,

The tips of all five fingers,

Wrist,

Elbow,

Shoulder,

Center of the chest,

The diaphragm,

The navel center,

The right hip,

Knee,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

And little toe,

All five toes together,

Ankle,

Knee,

Hip,

The left hip,

Knee,

Ankle,

Heel of the foot,

Sole of the foot,

Top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

And little toe,

Feeling all five toes,

Ankle,

Knee,

The whole left side of the body.

Feel the whole left side of the body.

Awareness now to the right side of the body.

Feel the entire right side of the body.

Feeling the whole body.

Awareness now to the entire physical body.

The whole body,

Resting deeply.

Awareness now to the crown of the head.

And imagining now the right hemisphere of the brain as a muscle,

Beginning to deeply relax and soften down.

The left hemisphere of the brain,

Relaxing and softening.

The entire brain,

Relaxed.

The back of the head.

The base of the skull.

The back of the neck.

The upper back and lower back.

The right buttock and left buttock.

The backs of the thighs.

The back of the lower legs,

Resting deeply.

Feeling the backs of the heels,

Resting heavy on the ground.

Awareness now to the entire physical body.

Showering each part with tender awareness and comfort.

And sense the symphony of serenity unfurling from within.

Returning once again to your breath.

Your gentle guide on this mystical voyage to deep rest.

Imagining each breath as a cascading wave,

Carrying with it the elixir of peace.

As you inhale,

Imagine this wave of tranquility bathing your inner shores.

And as you exhale,

Feel it carrying away any pebbles of unrest,

Leaving behind only the smooth sands of serenity.

With each inhale,

Feel the breath,

Breathing relaxation and comfort into every corner of your being.

And as you exhale,

Visualize the breath like a soft mist,

Gently dissolving any remnants of tension.

Inhaling in,

Infusing yourself with peace.

And exhaling out,

Melting into serenity.

In a moment,

I'm going to ask you to imagine certain things but it doesn't matter if you can't imagine all of the things I'm asking you to.

You might even find your mind wandering quite a bit so that my voice just fades into the background.

But that doesn't matter either.

The sound of my voice is going to continue to relax you.

And very soon now,

You're going to find yourself to be more relaxed than you can ever remember.

Now,

Just imagine,

Only imagine now,

You're standing at the threshold of dreamland.

A spiral staircase descending into the heart of restfulness.

And with each step that you take,

You'll count down from 10 to 1.

And each number like a gentle whisper guiding you into the arms of sleep.

With each step,

The weight of the world eases.

And you are embraced by the promise of profound rest.

You've now arrived at the foot of the staircase.

And you see before you a landscape painted with the hues of dreams.

And as you gently lie down in this sacred space,

You imagine the inky darkness supporting you like a tender embrace.

It is here that your spirit takes flight.

Guided by the moon's soft glow towards the beautiful sanctuary of sleep.

Now,

Just imagine,

Only imagine now,

A tranquil lake under a velvet sky.

And the stars twinkling above.

With each inhale,

Imagine the stars infusing you with their ethereal light,

Soothing your spirit.

And with each exhale,

Witness the ripples on the lake's surface,

Carrying away any remnants of discomfort or tension.

Being held by the waters of peace.

And lulled by a symphony of silence.

Feeling fully supported and cradled by Mother Nature.

Doing what comes most naturally.

And notice feeling that sense of ease and comfort about switching off and falling asleep.

To do what comes most naturally to a human.

Resting your body,

Mind and soul.

And you really don't need to know how to do this.

Because.

You know that you already know how.

At an unconscious level.

When we look up at the stars at night,

We are overwhelmed with a sense of calm and well-being.

We look up into the stars of the cosmos.

On instinct.

We feel a deep connection to the human experience.

Knowing that our ancestors for thousands of years have been doing the exact same thing.

We are in awe and transfixed when looking up at the stars.

Staring deeply into the universe.

And knowing.

When we do so.

That we are looking up at ourselves.

For we are made of stardust.

Cradled in comfort on this most beautiful planet.

And the universe has provided us with the most beautiful gift of all.

In the joyful slumber of sleep.

Our bodies just know.

They know deep down inside.

They know deep down inside exactly how to fall asleep.

We don't have to try.

We simply allow.

We trust.

In this innate ability.

To rest and sleep and slumber.

And every night when you close your eyes you simply imagine.

You're looking up at the stars.

And immediately feel cradled by the universe.

Rocking you gently to sleep.

And allowing this most natural process to unfold.

Each and every night.

You simply allow yourself to receive this beautiful gift.

And the more you trust in this innate ability.

The more you surrender.

The deeper your body will go.

Into beautiful.

Deep.

Refreshing sleep.

Each and every night you begin your journey into the stars.

Allowing your body.

To rest and restore.

Switching off the mind and.

Dropping all effort.

And simply trust.

In your body's ability.

To sleep.

Now.

Now.

Just imagine.

Only imagine now.

Bring to mind and focus on the beautiful concept.

Of hibernation.

When an animal hibernates.

It relies solely on its instincts to do so.

It is the most natural and normal thing for them to do.

To rest down.

And fall into a deep,

Deep slumber.

Just as mother nature intended.

Cradled by the air.

Heartbeat slowing down.

Allowing their bodies to do exactly what they were designed to do.

And your body remembers.

Your body and mind knows instinctively how to relax.

And fall into a deep,

Deep sleep.

Whispering now to your soul the sacred affirmations.

That gently cradle you in their embrace.

My spirit welcomes rejuvenating slumber.

With every breath I invite tranquil dreams.

I surrender to the serenity of the night.

In this tender moment.

Expressing now your gratitude.

And willingness to embrace this beautiful,

Instinctual journey.

Slowly.

Instinctively.

Allow your body and mind to drift deep.

Into a blissful and deep,

Deep sleep.

Waking only after you've rested enough.

And feeling completely refreshed when you do.

May your slumber be as deep as the ocean's embrace.

And your dreams as luminous as the stars above.

Rest well,

Dear traveler.

For you are held in the cradle of peace.

Reviews

Excellent, soothing. Your voice is like honey and o can hear your smiling calmness. Thank you and keep recording!

This was lovely (what I remember at least). I enjoyed some deep rest 🙏

A beautifully crafted meditation with a beautiful voice. Thank you