Yoga Nidra For Sleep & Insomnia

Join Ailsa for a Yoga Nidra session lasting 25 minutes. This Yoga Nidra for Sleep & Insomnia is designed to guide you towards relaxation. Let the soothing voice of Ailsa guide you to a state of deep relaxation so that you can fall into a deeply restful and relaxing sleep. Ailsa's voice is female with a soft Scottish accent.

Transcript

Beginning this yoga nidra practice from the comfort and coziness of your bed,

Either lying on your back,

Your front or your side,

Taking a few moments to find a position that feels most comfortable for you.

Is there anything you can do to be 5 or 10% more comfortable?

Taking your time to arrange your body in a comfortable position so that you feel completely supported for entering a deeply restful,

Rejuvenating and relaxing sleep.

Closing your eyes,

Feeling the touch of the bed underneath you.

Feeling the solidity,

The stability,

The steadiness and the weight of the body pressing firmly into the surface underneath you,

Fully supported by the strength and stability of the surface underneath you.

And as you settle into a state of comfort and ease for your mind,

Your breath and your body,

Feel the warmth and weight of the material covering your body,

The touch of air on your skin,

The surface underneath you rising up,

Providing you with support.

Allow your senses to follow my voice with the lightest touch.

My voice is here to guide you with kindness,

Compassion and gentleness.

My voice will be supporting you throughout this practice of Yoga Nidra.

I will be holding,

Guiding and anchoring you,

Leading you into a restful,

Nourishing and deep sleep.

So beginning to turn down the antennae of your senses,

Feeling your senses become muffled,

Faint,

Dimmed,

Following my voice with the softest touch.

Letting go of thinking,

Simply sensing.

Letting go of holding the body,

Simply resting.

Knowing that there is nothing that needs to be done,

Nothing that needs to be achieved.

Simply following my voice with a gentle touch.

Bring your attention to the breath.

The breath moving freely and fully throughout the entire body.

The inflow and outflow of the breath through the nostrils.

The chest gently rising and releasing.

The expansion of the breath into the back of the ribcage.

The inhale.

The exhale.

And bringing your attention to the lower belly.

Feel how the belly rises on the inhale.

And on the exhale,

Feel how the belly softens and the breath moves into the back of your torso.

Feel how the belly expands with ease on the inhale.

And on the exhale,

Feel how the breath spreads into the lower back.

The entire body expanding into the space around you.

And softly,

Gently releasing.

Letting go of thinking,

Simply sensing.

Letting go of any holding in the body,

Simply resting.

And each time the breath softens and releases on the exhale,

Can you soften the muscles just a little bit more.

Each breath softening and relaxing the muscles.

Each breath the body grows heavier.

Pressing firmly into the surface underneath you.

Steady,

Stable,

Strong.

Each breath softening and relaxing the muscles.

Each breath the body grows heavy,

Relaxed,

At ease.

Knowing that there is nothing that needs to be done,

Nothing that needs to be achieved.

Simply taking this time to relax right now and rest.

Noticing where your body makes contact with the earth underneath you.

Feeling the earth rising to support your entire body.

Allowing the body to let go of any tension it might be holding onto.

And bring attention to your inner resource,

A safe haven or refuge that helps you to feel secure and at ease.

Know that you can return to your inner resource at any time,

Day or night,

And throughout your practice of Yoga Nidra.

Returning to this inner resource whenever you feel the need to feel totally secure and at ease.

Be aware of the body breathing itself.

The flows of sensation and energy as breath flows in and out of the body.

The inflow and outflow of the breath through the nostrils.

The chest and belly gently rising and releasing.

The expansion and softening of the ribcage.

Begin to mentally count now from 11 to 1 while sensing the breath.

So like this,

11,

Inhaling,

Abdomen rising and expanding.

11,

Exhaling,

Abdomen releasing and relaxing.

10,

Inhaling,

Abdomen rising and expanding.

10,

Exhaling,

Abdomen releasing and relaxing.

Counting with your own body's natural breathing rhythm.

Alert.

Attentive.

Completely absorbed in counting from 11 to 1.

Allowing the body to breathe itself.

And if you lose count,

Simply starting again at 11.

Allowing the body to breathe itself.

Feeling the support of the earth underneath you.

Abdomen expanding and relaxing.

Counting and the body breathing itself.

And now,

Allowing the counting to fall away.

Welcome flows of sensation and energy coming and going throughout the body.

The entire body at rest,

At ease.

Be aware of the body breathing itself.

Flows of sensation and energy as breath moves in and out of the body.

The inflow and outflow of the breath through the nose.

The chest and belly gently rising and releasing.

The expansion and softening of the ribcage.

Softly and lightly attentive to all that's now present in your awareness.

Letting go.

Dissolving into being unchanging awareness.

In which changing perceptions are unfolding and passing away.

And if helpful,

Interweave your inner resource.

Your safe haven of peace and tranquility.

Interweaving that inner resource.

That felt sense throughout your body.

Held,

Supported with kindness,

Compassion and gentleness.

Feeling secure and at ease.

Now allow my words to be your words as you rotate attention throughout your body.

Sensing your jaw,

Lips,

Teeth,

Gums,

Your mouth,

The ceiling of the mouth,

The floor,

The inner walls,

Left and right.

Tongue,

Back of the throat,

The entire jaw and mouth as sensation.

Allowing thoughts like helium balloons to float up and away.

Without becoming involved,

Instead welcoming sensation just as they are.

Sensation of the left ear,

Right ear,

Both ears at the same time as sensation.

Left nostril,

Right nostril,

The flow of air and sensation inside the nostrils.

Left eye,

Eyebrow,

Temple,

Cheekbone,

The left eye as sensation.

Right eye,

Eyebrow,

Temple,

Cheekbone,

The right eye as sensation.

Both eyes at the same time as a field of radiant sensation.

Without analyzing,

Instead sensing your way.

Forehead,

Crown,

Back of the head and neck,

Sensation within the neck.

Left shoulder,

Left upper arm,

Elbow,

Forearm,

Wrist,

Left hand and fingers.

The entire left palm,

Arm and shoulder as a radiant,

Vibrating sensation.

Right shoulder,

Right upper arm,

Elbow,

Forearm,

Wrist,

Right hand and fingers.

The entire right palm,

Arm and shoulder as a radiant sensation.

Give up analyzing,

Letting go of thoughts.

Thoughts drifting away like balloons sailing away into the sky.

Above,

Welcoming both arms as a radiant sensation.

Upper chest and back,

Mid chest and back,

Belly and lower back,

The ceiling of the torso,

The floor of the torso,

The entire torso,

A sphere of radiant sensation.

Letting go of thinking,

The entire torso alive as sensation,

Radiating inwardly and outwardly in all directions.

Left leg,

Left hip,

Left thigh,

Knee,

Shin and calf,

Ankle,

Left foot and toes.

The entire left foot and leg as a vibrant sensation.

Sensing now the right leg,

Right hip,

Right thigh,

Knee,

Shin and calf.

Ankle,

Foot and toes.

The entire right foot and leg as a vibrant sensation.

Sensing both legs at the same time as a vibrant sensation.

And sensing the front of the body,

The back of the body,

The left side,

The right side,

Inside the body,

Surface sensations.

Welcoming the entire body as vibrant sensation.

Radiating in all directions,

Inwardly and outwardly.