Guided Sleep: Yoga Nidra For Insomnia And Deep Rest

Hello, beautiful soul! Welcome to this Yoga Nidra for Insomnia, a guided meditation designed to help you find deep, restful sleep and overcome insomnia.

In the quiet of the night, delve deep into relaxation and let go of the stresses of the day. This meditation guides you to connect with your inner peace, fostering a tranquil mind and body. Tap into the calming techniques of Yoga Nidra to set the stage for a rejuvenating sleep.

This 19-min meditation is not just a meditation, but a journey to harness the power of deep relaxation. Embrace the opportunity to unwind completely and drift into a serene, restorative sleep.

Transcript

Welcome to this yoga nidra specially designed to help you overcome insomnia and achieve a deep restful sleep.

My name is Anna and it is my honor to be your guide through this calming and restorative journey.

In this session,

You will connect with the soothing and tranquil energy of the night,

Creating a sanctuary of peace and relaxation within.

As you lie down and get comfortable,

Allow yourself to let go of the day's stresses and worries.

Just taking a couple of deep breaths to arrive into that space.

This yoga nidra is intended to guide you through into a state of profound relaxation,

Helping you to release tension,

Quiet your mind and prepare for a night of restful sleep.

As you move through this meditation,

You will gently scan your body bringing awareness and relaxation to each part,

Visualizing calming spaces and energies to ease you into your deep sleep.

Insomnia can often come from a restless mind or even unresolved stresses.

This session will help you address these issues by encouraging a deep state of relaxation and inner peace.

With guided visualization and deep breathing,

You tap into your inner calm and set the stage for a night of rejuvenation sleep.

As you settle in,

Remember that this is time for you.

There is no need to strive or achieve anything.

Allow yourself to simply be present and invite calmness,

Relaxation.

Allow my voice to be your guide through a restful state,

Letting go of any expectations and simply trusting the process.

Through this practice,

You will create a ritual of relaxation and renewal,

Helping you to not only fall asleep but to stay asleep,

Waking up refreshed and energized.

Embrace this opportunity to nurture your mind,

Body and spirit and to welcome a night of deep restorative sleep.

Now let's begin.

Take a deep breath in and as you exhale,

Feel yourself sinking deeper and deeper into your bed,

Ready to embark on this journey of peace and tranquility.

Making sure you're comfortable,

Supporting yourself with anything you need,

Honoring the time for yourself to practice and receive this restful medicine of Yoga Nidra.

As you relax,

Close your eyes if you haven't done so already,

Scanning your physical body and making any adjustments you need to draw up truly interest on us.

Feel the parts of your body resting on the surface below.

Allowing yourself to find this very restful space,

Support,

Relaxation.

And as you find this space of pure bliss,

Comfort and rest,

Imagine a warm soothing light at the top of your head.

This light is filled with calm and peace energies.

As you breathe in,

Visualize this light slowly coming through you,

Flowing down into your body,

Bringing relaxation and tranquility.

With each exhale,

Imagine any remaining tension or stress being pushed out of your body.

Allowing this light to move down through your head,

Neck,

Shoulders,

Arms,

Chest and abdomen.

Feeling it continuing to go down through your hips,

Thighs,

Knees,

Calves and feet,

Until your entire body is bathed into this warm,

Peaceful light.

Now begin to bring your awareness to your heart center.

Awareness at the center of your chest.

Feeling sensations of energy at the heart center.

Allowing this awareness to simply relax,

Hug you.

And bringing forth your sankalpa or intention for this practice.

Planting this heartfelt desire like a seed in the fertile garden of your heart.

If you're working with a sankalpa,

You could bring that in now,

Or perhaps you could repeat,

I am calm and deeply relaxed.

Sleep comes easily and naturally to me.

I am calm and deeply relaxed.

Sleep comes easily and naturally to me.

I am calm and deeply relaxed.

Sleep comes naturally and easily to me.

We'll now move through a rotation of consciousness.

Experiencing sensation of energy at each point I name.

Beginning from point to point,

You may like to imagine a healing light touching each point I name and welcoming in sensations of prana life force energy,

Bringing relaxation,

Lightness,

Support to each point.

Being on the right side of the body,

Feeling sensation of energy in the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger.

Experience sensation of healing light inside the palm of the right hand,

The back of the hand,

Middle of the wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder joint,

Armpit,

Right side of the chest,

Heart center.

Sensation of energy travelling down the right side of the waist,

Right hip,

Thigh,

Knee,

Ankle,

Heel,

Top of the foot,

Sole of the foot.

Feel energy in the right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Experience the sensation of pranic life force energy lighting up the entire right side of the body.

The whole right side of the body is alive with this beautiful light pranic life force energy.

Taking your time to float your awareness of sensations over to the left side now.

Feeling sensation of energy in the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger.

Experience sensation of healing light inside the palm of the left hand,

Back of the hand,

Middle of the wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder joint,

Armpit,

Left side of the chest,

Heart center,

Sensation of energy travelling down the left side of the waist,

Left hip,

Thigh,

Knee,

Ankle,

Top of the foot,

Sole of the foot.

Feel energy in the left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Experience the sensation of pranic life force energy lighting up the entire left side of the body.

The whole left side of the body is alive,

Light,

Rested with this pranic life force energy.

Now feel the whole left side and the whole right side simultaneously.

Feel both sides together as a whole field of sensation.

Feel the right foot,

Feel the left foot,

Right leg,

Left leg,

Right hip,

Left hip,

Lower back,

Middle back,

Upper back,

Right arm,

Left arm,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right eye,

Left eye,

Mind's eye center between the eyes,

Right temple,

Left temple,

Right ear,

Left ear.

Experience sensation of energy between the ears,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Tip of the tongue,

Base of the tongue,

Right side of the jaw,

Left side of the jaw,

Center of the throat,

Heart center,

Solar plexus,

Navel center,

Root center,

The whole body,

The right side,

The left side,

The front,

The back.

Sensations of pranic life force energy lighting up the whole body together.

Begin to feel the waves of the breath effortlessly breathing.

Feel the breath wash through you as your body was an ocean flowing with breath.

Riding the waves of the breath as you inhale,

Feel the natural expansion.

As you exhale,

Feel the natural release.

Feel the whole body breathing.

Now begin to imagine your body is being held and supported by a warm soft sand underneath you.

Feel the warm rays of the sunlight touching your skin.

Feel your whole body warm and supported.

Now feel a sense of coolness.

A cool ocean mist gently touches your skin.

The feel of the cool ocean washes over you.

Now feel warm and cool at the same time.

Feel the sensations of warmth and coolness both together.

Now visualize yourself in a serene,

Peaceful place.

It could be a beach at sunset,

A quiet forest or a cozy room with a crackling fireplace.

Picture every detail of this place.

The colors,

The sounds,

The scents.

Feel the calmness of this environment enveloping you.

As you immerse yourself into this peaceful setting,

Visualize a gentle soft light above you.

This light represents tranquility and rest.

As it slowly descends,

It brings with it a deep sense of peace.

Allow this light to touch your head,

Feeling it with calmness.

Let it down,

Travel through your body,

Touching every part of you,

Feeling you with this warmth and relaxation.

Begin to feel completely rested.

Your mind is still,

Your body is relaxed.

You're ready to become rested.

Still.

You're ready to welcome a beautiful night of sleep.

You,

My darling,

Deserve to sleep.

Your body,

Your mind and yourself.

It is safe and secure to sleep.

It is calming and peaceful.

You deserve rest and rejuvenation.

It is calming and peaceful.

You deserve rest and rejuvenation.

Your mind and body feel ready to sleep.

You're ready to release all worries and embrace a space of full tranquility and peace within.

Breathe in this high vibrational energy.

Breathe out,

Letting go deeper and deeper.

Inviting awareness of your connection to all that is.

Inviting in the quiet space of silence to rest in this peace and gratitude that is always within you.

Slowly,

Inviting that awareness of deep rest,

Deep stillness,

Deep support to bring connection to your heart,

To your beautiful shining heart.

Inviting back your sankalpa or perhaps repeating,

I am calm and deeply relaxed.

Sleep comes easily and naturally to me.

I am calm and deeply relaxed.

Sleep comes easily and naturally to me.

I am calm and deeply relaxed.

Sleep comes easily and naturally to me.

And as you lie here,

Allow yourself to surrender to the sensation of relaxing.

Trust that your body knows how to drift off into a deep,

Restful sleep.

If your mind wanders,

Gently bring your focus back to your breath or the warm light enveloping you.

There's nothing you need to do and nowhere you need to be.

Simply be here now at peace,

Ready for sleep.

Allowing yourself to drift off whenever you're ready,

Knowing that you are in a safe,

Peaceful place.

If thoughts arise,

Acknowledge them without judgment and gently bring your focus back to your breath or your serene visualization of lightness relaxing through your body.

You are now ready to enjoy a restful rejuvenation sleep.

You are safe.

You are held.

You are supported for an incredible night of sleep.

Good night,

Sweet dreams.