Yoga Nidra For Insomnia

Are you looking for a sleep meditation that will help with insomnia? Then this sleep-inspired Yoga Nidra is the perfect track for you. To the sounds of ocean waves and my voice, you'll be guided deep into a relaxing state of sleep. During this track, you'll feel a sense of rest and calm awareness through breathwork, a body scan, and visualization to slumber land. Get cozy and let go of the day with this sleep meditation Yoga Nidra for insomnia.

Transcript

Hello friend,

It's Jax from Stress Design and I'm so happy that you're listening to this Yoga Nidra recording for you to get really comfy and fall asleep with some ease.

I'm here to support you on your journey to sleep,

So let's go there together.

Go ahead and get really comfortable.

Yoga Nidra is all about being warm and snug,

So take this time in the beginning to get so comfortable that you don't want to move.

For me,

I always love having something over the eyes.

This allows me to go deeper into stillness.

Maybe you have something underneath your knees to support your low back.

Maybe you get an extra blanket.

Take these last couple of moments here to get any little wiggles or fidgets out,

To move things around so you can get really relaxed.

What does it look like to get 5% more comfortable here?

And wherever you're at,

Take two long deep breaths through the nose and then exhale out the mouth.

Again,

Inhale.

Exhale.

One more.

And I invite you now to turn the corners of your mouth into a smile.

Or if you don't feel called to,

Visualize a smile on your face.

Linger in this smile for just a moment,

Taking this next breath to simply add a smile to your day one last time.

Now soften the jaw.

Relax the lips.

Soften the muscles on the face and start to feel yourself letting the day go.

Letting yourself land here in this moment.

And feel the sides of the cheek grow heavy as they soften.

Unlock and loosen any muscles in the neck and shoulders.

Drop into a state of ease in your belly,

Your thighs,

Kneecaps,

Ankles and feet.

What does relaxation feel like in the body?

And how can you get 5% more relaxed in your face?

5% more relaxed in your shoulders,

Your hands,

Your stomach,

Your thighs,

Your knees,

Your ankles and toes.

And take a deep,

Expansive breath in through the nose and a settling and releasing exhale.

And start to give yourself permission to be still and soft,

Allowing the body to release like a balloon deflating,

Feeling completely supported by the surface beneath you and any other props you're using to bring you into a state of rest.

Take a moment now to just notice the sounds in the room,

Simply listening without creating a story of what you hear and just allowing yourself to step more into an observer role.

And begin to let go of noises around you.

Begin to shift your attention from outside,

Externally,

To inside,

Internally,

Within yourself.

Allowing things to slow down,

Letting everything around you start to settle down as you feel a gentle wave of relaxation wash over you.

And as you breathe in,

You fill the lungs with air.

And as you exhale,

You feel the body soften into your mattress,

Ready for rest.

Feel your thoughts release with every breath.

Feel tension release with every breath.

And we'll set an intention,

A sankopa,

For your practice today.

A simple,

Positive I am statement.

This track,

Sankopa,

Is I am allowing myself to relax and drift off to sleep.

I am allowing myself to relax and drift off to sleep.

Whatever your intention is,

Maybe it's something different.

Or maybe you're feeling in alignment with relaxation and sleep.

Whatever it is,

Silently repeat it to yourself three times to affirm what matters most to you in this moment.

You can let that intention fade away now,

Knowing that you've taken this time to plant your desire.

So allow it to blossom effortlessly as we move on to a body scan.

And during this body scan,

I'll guide your attention to different parts of your physical body.

And there's no need for effort here or to make anything happen.

Simply allow yourself to rest in the awareness of yourself and be with sensations.

And these sensations might include buzzing or tingling,

Pressure,

Tightness,

Or temperature,

Or anything else you notice.

And if you don't notice any strong sensations or things feel neutral,

You can just simply notice that too.

There are no right answers.

Just tune into what's present as best you can without creating a story.

Start by bringing your awareness to the tip of your right thumb,

Tip of your index finger,

Tip of your middle finger,

Tip of your ring finger,

And tip of your pinky finger.

And allow sensations to arise in the whole right hand,

In the back of the palm,

Front of the palm,

The right wrist,

Forearm,

Elbow,

Bicep,

Right shoulder,

Collarbone.

And allow your awareness to flow from the right side of the chest to the right side of the neck,

Making its way all the way up to the right side of the face,

Starting at the hinges of the jaw,

The right cheek,

Cheekbone,

Temple,

Right eyebrow,

Eyelid,

And all the muscles behind the right eye,

And allow your focus to move to the center of the eyebrows,

The bridge of the nose,

Tip of the nose,

Air flowing out of the right nostril,

Air flowing out of the left nostril,

Upper lip,

Lower lip,

The space in between the lips,

And the tongue.

Awareness moving down the top of the tongue to the back of the tongue,

Moving down the inside of the throat,

And allowing your awareness to land at the hollow of the throat,

Center of the chest.

Awareness moving down to the right side of the waist,

Right hip,

Glute,

Front and back of the right thigh,

And the kneecap,

And the shin,

Ankle,

And the heel of the foot,

Sole of the foot,

And the right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

And feel the whole right side of the body,

Awareness in the whole right side of the body,

From the top of the head to the sole of the right foot.

Feel the whole right side of the body,

Rested,

Relaxed,

And aware,

All without effort,

All sensations happening organically and naturally.

And now allow your awareness to move from the right side of the body and travel over to the left side of the body.

Allow your awareness to land into your left big toe,

And the second toe,

Third toe,

Fourth toe,

And fifth toe,

And the sole of the left foot,

Heel of the foot,

Ankle,

Shin,

And the left kneecap,

Front and back of the left thigh,

Glute,

Left hip,

Left side of the waist,

And awareness landing over in the left hand,

Starting at the tip of the left thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the pinky finger,

And sense all the sensations arising in the whole left hand,

In the back of the palm,

Front of the palm,

In the left wrist,

Forearm,

Elbow,

Bicep,

Left shoulder,

Collarbone.

And sense your awareness flowing up the left side of the chest,

The left side of the neck,

And allow that awareness to land on the left side of the face,

Starting at the hinges of the jaw,

And the left cheek,

Cheekbone,

Temple,

Left eyebrow,

Eyelid,

And all the trillions of cells behind the left eye,

And bring your full awareness now to the whole left side of the body.

Allow your attention to be filled with the whole left side of the body.

Now feel the whole body together here in space,

And let your awareness be with your whole body as it's resting,

The whole body relaxing,

Sinking deeper into the mattress.

And let this time be uninterrupted time to relax.

Let this time be one to feel calm as the whole body is resting,

Relaxing.

Start to notice your breath without changing it or needing it to be different.

Let it be natural.

Let it do what it does easily and effortlessly.

Start to bring your awareness now to your heart,

And imagine a circle starting from your heart and going clockwise to your right collarbone,

And then to the back of your right shoulder,

Moving to the back of your left shoulder,

To your left collarbone,

And then ending at your heart.

That's your little orbit of breath.

And we'll breathe together here.

You'll inhale from the heart to the right collarbone,

To the back of the right shoulder,

And then you'll exhale from the back of the left shoulder to your left collarbone,

And then ending at your heart.

On your next inhale,

Breathe from the heart to the right collarbone,

To the back of the right shoulder.

And then on your next exhale,

Breathe from the back of the left shoulder to your left collarbone,

Then ending at the heart.

And start to create this little orbit of breath as you breathe from the heart to the right collarbone,

To the back of the right shoulder,

From the back of the left shoulder to the left collarbone,

And then ending at the heart.

Keep doing that,

And do a couple more rounds just like that,

Creating this orb of rest,

This flow of relaxation to circle your chest,

Allowing you to release anything and soften fully.

Soften fully right here,

Right now,

Knowing there's nothing you need to do here,

But breathe,

Relax and rest.

And now,

Let your breath flow however it wants to,

Right now.

And let this breath be effortless,

Let this breath be smooth.

And I want you to imagine now that in front of you,

There is a set of blue steps on a staircase descending downward.

And when I begin to count down from 10,

You'll start to walk down these stairs,

Feeling more and more relaxed with each step you take.

Starting at 10,

Going towards restful and rejuvenating sleep.

10,

9,

8,

Easing into sleep,

7,

6,

5,

Feeling more and more relaxed,

4,

Feeling more ease in the mind,

3,

2,

Feeling so relaxed with each step,

1.

And as you step off the last step,

You step onto a soothing,

Warm stone path.

And you begin to feel the warmth of the sun across your face.

And you stand there a moment,

And just take in the warmth.

And you feel it flowing all throughout your body.

And as you feel the pleasant sun on your face,

You start to take in your surroundings.

And you notice that this path is leading towards the ocean.

So you start to walk along the warm stone path.

And as you walk,

The path starts to descend and end in warm,

Beige sand.

And you walk into the warm,

Cozy sand as you feel the coolness of the ocean breeze on your skin.

And you gaze out to the calm,

Blue ocean and take a moment to observe it in all its beauty.

There's not a cloud in the sky.

The sun is shining bright.

And you feel at peace here on this beach.

And to your surprise,

As you look over your right shoulder,

You see a white hammock filled with pillows and a blanket.

And you see that this is a private beach just for you.

So you start to walk and make your way over to that white hammock.

And this hammock holds restful and rejuvenating sleep.

You sit down and as you nestle into the hammock,

Pull the blanket over you and fix the pillows so they're oh so comfy.

You close your eyes.

You bask in the calm rhythm of the ocean waves as they flow in and out.

And you feel relaxed,

Calm,

And at ease here.

And as you cuddle into the blanket once more,

You sink into the comfort of the hammock.

You find yourself settling deeper and deeper into a state of relaxation and rest.

Everything has slowed down and you feel at peace with all that is.

You feel completely relaxed and supported.

Effortlessly,

Naturally resting with ease.

So I'll leave you here now in silence so that you can rest.

So that you can drift off into your own ocean of inner peace and stillness,

Knowing that you deserve rest and allowing your sankalpa to be repeated one last time.

I am allowing myself to rest and drift off to sleep.

I am allowing myself to rest and drift off to sleep.

So I'll leave you here so you can rest and drift off to sleep.

Reviews

I have been listening to so many different sleep meditations for over a year and I finally was able to fall asleep before the end of your meditation. I’ve been dealing with insomnia for over a year and I am truly grateful for your help thank you for your support in all that you do to help me and probably so many others who suffer from insomnia. To be able to finally get some sleep even if it’s for a few hours is more than I could hope fior. Thank you Jackie M

Helped me sleep after waking at 2:30am. Bookmarking. Thank you.

So lush.
shhh 🤫 😴

This is one of my two go tos to sleep. Almost always work. Love your soothing voice and the great soundtrack. Thank you!!! You’ve gifted me hundred of hours of sleep :)

Thank you Jacks…you helped me go back to sleep. Again :)

Thank you so much. Very calming.

Fell asleep quickly; thanks Jacks 🙏🏻💤

Nicely done! It’s good that there’s no bell at the end. I listen to this one often and I have it bookmarked, so that should tell you something!

Wonderful!!!! It accomplished the achievement, and with a great dream with lots of friends and family working together ❤️

Jacks is a nidra master - perfect as always 🤩🙏🏼💫

Thank you so very much for helping me sleep last night 🙏🙏🦋🦋

I really love this one. It feels very comfortable and relaxing 😍

You have such a magical way of making the benefits of Yoga Nidra so effective!! I am forever grateful for your gift you share with us 🙏💜

I loved the sound of ocean waves along with your soothing voice Jacks. This put me in such a relaxed state, just what I needed to feel ease, comfort, and peace in my body as well as have things slow down. Thank you for another beautiful track, I can't wait for the next one.