Yoga Nidra For Insomnia

Allow yourself to slow down into a relaxed and calm state of mind and body with this Yoga nidra body scan for deep and nourishing sleep. Invite the breath to bring a feeling of gentle warmth into your body as you gradually slip deeper into a space of blissful, solitary slumber.

Transcript

Welcome to Yoga Nidra for sleep.

The intention of this practice is to help you relax into a peaceful sleep.

This yoga nidra will be a friend to your rest,

Relaxation and sleep rhythms.

So go ahead and if you're not already just lay down on your back.

If you're using this practice during the day I suggest laying on the floor because it provides a nice structure.

But if you're using this practice at night time make yourself comfortable in bed and just listen to my voice.

There's many factors why you might find it difficult to sleep.

There might be something going on physically,

Mentally or maybe there's some sort of emotional stress or strain happening in your life.

Most people in this busy world lead a life where it seems like you have a never-ending to-do list and this can often leave you feeling that you just don't have time to relax.

So this yoga nidra is the perfect medicine for your relaxation.

The perfect practice to bring in a peaceful quality sleep every single night.

Before we begin see if you can make yourself just five to ten percent more comfortable.

Whether you've got a little bit of a real that you need to get out.

Maybe you need to get your shoulders away from your ears a little bit.

And when you're ready just come to a place of stillness.

We're going to begin by opening your senses.

So starting with taste.

Notice what's happening in your mind.

You're going to be able to feel the air in your mouth.

You're starting with taste.

Notice what's happening in your mouth right now.

Is there a taste on your tongue?

Can you feel saliva in your mouth?

And then bring your attention to your ears.

What can you hear?

What's happening?

What's surrounding you?

Make sure your eyes are closed.

And although your vision is closed to your outer world,

Allow your vision to be more open to your inner world.

Allow your attention now to focus to the tip of your nose.

And with no stress or tension on the breath.

Just notice how your lungs are feeling and how the breath so easily and almost involuntary just gently comes in and out of your body.

Notice how cool the breath is on the in breath through your nose.

And notice the gentle warmth as the breath comes back out on the exhale.

In yoga we often like to encourage students to set an intention at the beginning of a practice.

And this intention really helps us to bring forth various desires,

Various visions that we have for ourself that aren't necessarily in our reality yet,

But it's something that we would really like to bring into our reality.

So that's what I'm asking you to do today.

What can you focus on?

What is your intention of this beautiful relaxing yoga nidra?

Maybe there's a mantra that you say to yourself.

Bring the feeling of that mantra,

Of your vision,

Of your desires.

Bring that feeling into your heart.

Maybe it makes you feel excited or maybe it makes you feel a deep sense of gratitude or joy.

Try and bring this vision into your mind's eye.

It's like you're projecting it onto your own movie screen.

So you can see what it looks like and you can feel exactly what this vision is going to be like.

Notice how you feel in this particular picture.

When you meet this desire in the future,

Allow yourself to really feel grounded and present with every single sense of your body.

Now I'm going to start talking you through a very gentle body scan.

So bringing your attention back to your breath.

There's no need to excessively inhale or exhale here.

We're just simply allowing the breath to move in and out of the body.

Just like a gentle stream of air.

It's almost like waves.

Gently moving onto the beach and then gently going back out to sea.

Really feel into this breath.

And as you start noticing your breath more and more,

Feel your body gently moving into the sea.

And as you breathe more and more,

Feel your body gently and softly relaxing more and more.

It feels like your body is literally melting into your bed or into the floor.

Watch and feel your body.

It's starting to feel lighter with each breath.

It feels so light that you could float.

On your next inhale,

Let the breath move into your body from your toes.

Move this gentle awareness up the legs,

Past the knees,

Over the thighs,

To the pelvis and hips.

Release the buttocks.

Release the lower back.

Notice how your spine gently aligns and provides a beautiful structure for your torso.

For your soft belly rising up and down with each inhale and exhale.

Invite the breath to bring a feeling of gentle warmth into your belly.

Concentrate this warmth from the belly button all the way out to the sides of the ribs.

And let that beautiful breath come up and over your chest.

And allow it to stream over your neck and shoulders.

The neck and shoulders feel completely relaxed.

Allow this beautiful warm breath to stream down your arms.

Feeling into every single fingertip.

Like it's tracing around your hands,

Going around the palm of your hand.

Each fingernail.

And back up the other side of your arm.

All the way back up to your armpit.

Notice the hollow opening in your throat.

Notice where your tongue is.

Notice your jaw.

Put any sensations in your gums,

Your teeth.

And what your lips feel like.

Are they gently pressed together?

Allow the breath to float over your throat,

Through your mouth and up over your face.

Gently and softly.

Warming your face like the morning sun.

Let this gentle warmth relax the eyes and the eyebrows.

And let it gently release any frown lines you have between the eyes.

Allow it to fill in all those smile lines at the side of your eyes.

Feel joy as this beautiful warmth moves over your face.

And allow your face to feel completely at ease.

Notice how your hair feels.

Every single follicle on your head feels gently relaxed and warm.

Invite the scalp to relax.

Allow the gentle warmth to go around your head.

To trace around your ears and your earlobes.

To gently move inside the hollow of your ears.

Allow this gentle glow to start moving back down the body.

From the top of your head.

Down past the ears.

Into the neck.

Over the shoulders.

Down the arms.

Around the hands.

Back up the insides of the arms.

To the armpits.

Down the rib cage.

To your soft gentle waist.

Around your hips and pelvis.

Down your thighs.

Over your knees.

Past your calf muscles.

Around every single tiny border of your toenails.

Your feet.

Back up the insides of the legs.

Now you're covered in this beautiful warm glow.

With every single breath.

Start to count back from 10.

When you get to 1,

Start to count back from 10 again.

Allow your body to feel free.

To be completely present with every single sensation.

With every whisper that the body so beautifully lets you know.

When you're aware of exactly where your body is.

Gently and slowly allow yourself to drift off into a beautiful sleep.

Namaste.

Reviews

This was a short guided body scan, no music, it cut off at the end, I just heard Namast… haven’t fallen asleep but I’m relaxed. Thank you 😊

Thank you🙏🏻🙏🏻🙏🏻Used it several times throughout the night, and slept.

Wonderful! I will revisit. 🙏

Wonderful ❣️ thank you

I fell asleep. Perfect!

Wonderful thank you - really helped me to relax and have a more restful nights sleep

Very relaxing! Perfect for falling asleep. Amy has a nice soft voice. Thank you!