No Pressure Rest | Overnight Insomnia Companion | 8 Hours
This extended, overnight yoga nidra practice guides you into a deep relaxation allowing you to receive the rest that you need during times of sleeplessness. You are guided through several techniques which allow the body and mind to rest deeply, so even if you do not fall asleep you will still be receiving the rejuvenative and healing benefits that you would be getting from sleep. You are invited to let go of the stress and worry around needing to fall asleep and simply enjoy the meditation. The visualisations include multiple long body scans, breath awarness, exploration of opposites heavy/light, heat/cold, separation/wholeness and sleep/waking, visualisation of images, and guided journeys into a crystal cave, through a labyrinth, and to rest in a peaceful garden, along with long periods of calming background music and two hours of music to finish. Music by Relaxing Time Image by Rena
Transcript
Welcome to your meditation.
To begin with bring yourself into a comfortable position to rest.
Make sure that you are warming up.
And adjust your pillows blankets and anything else you need to support your body.
So that you can feel as comfortable as you can possibly be.
Take your time to find the position that your body wants to rest in.
And pay attention to the small details.
To the tiny adjustments that you can make.
So that you won't be distracted by any physical discomfort as you rest.
During times of sleeplessness sometimes the pressure to fall asleep and the stress of not being able to sleep only makes the situation worse.
The stress around needing to sleep and the worry over not sleeping only prevents you from getting the rest that you need.
So in this meditation the goal is not to fall asleep.
But to simply be here and rest.
We're going to be moving through various yoga nidra techniques and visualizations.
Which assist in guiding the body and mind into a deep level of relaxation.
So even if you do not fall asleep.
You will still be receiving the rest and rejuvenation that you need.
So give yourself permission to simply be here and to enjoy your meditation.
There is no pressure or obligation to fall asleep.
No need to force your body to do something it is not willing to do.
Let go of the need to force anything to happen.
And just take this time to enjoy the meditation.
To enjoy the music.
To enjoy the experience of simply being.
You may find that you drift away into sleep when you're ready.
You may find that you remain awake.
Either way you will be receiving a deep level of rest and rejuvenation.
So it doesn't matter if you sleep or not.
And as you move through the different visualizations.
You will be deepening your connection with your body and breath.
Exploring your mind.
And entering into a peaceful state of meditation.
So knowing that there is no right or wrong.
No better or worse.
And certainly no obligation to sleep right now.
Give yourself permission to simply enjoy this peaceful time for yourself and your well-being.
Knowing that you can trust your body to rejuvenate,
Rest and heal.
Exactly as it needs to.
Feel into the feeling of your body settling into the surface beneath you.
Notice the meeting points where your body makes a connection with that surface.
And notice how with every breath your body becomes heavier in all of those meeting places.
With every exhalation your body sinks a little more deeply into the surface beneath you.
Now send your awareness into your feet.
Feel into your feet.
And feel your feet gently beginning to relax.
Tension releases from the feet as the muscles in your feet relax and let go.
Move up to your ankles.
Feel tension releasing from your ankles.
Your ankles relaxing and letting go.
And your calf muscles.
Feel the calf muscles releasing and relaxing.
The muscles around the knees.
The thigh muscles.
Feel tension releasing from your legs and your feet.
Your legs and your feet relaxing and letting go.
Now bring your awareness into your hands.
Feel the muscles in your hands releasing and relaxing.
Tension leaving your hands and your fingers.
And your wrists.
Your forearms.
Your elbows.
Your upper arms.
And your shoulders.
Your arms and your shoulders completely relaxed.
Free from tension.
Letting go.
Send the awareness to your lower back.
Feel tension unwinding and releasing from your lower back.
From the middle of your back.
From your upper back and neck.
Feel the back of your head heavy against the surface you are lying on.
The brain relaxing inside your skull.
Feel tension releasing from your forehead.
And your jaw.
The whole of your face softening.
And now become aware of the breath.
Flowing in and out of your body.
Follow the breath as it flows down into your lungs.
Watch the gentle expansion and contraction of the chest.
As you breathe in and out.
Send your awareness back through your body.
And notice if there are any places that still feel a little tense or uncomfortable.
That are asking for some more release.
If you find somewhere.
Send the breath into that area.
Inhale into that tight or uncomfortable place.
And feel the exhalation gently encouraging some of that tension to unwind.
Repeat this as many times as you need to.
Sending the breath into a tight or uncomfortable area.
And feeling the exhalation gently carrying some of that tension away.
Now bring your awareness to the space behind your closed eyes.
Observe the space behind your closed eyes.
Notice what is happening behind your eyes.
Observe any shapes.
Any patterns.
Colors.
Images.
Or just darkness.
Without getting too involved with what you see.
Just observe whatever is there.
And now move into the ears.
Rest the awareness into your ears.
And notice any sounds that are happening in your environment right now.
Just let the awareness jump from sound to sound.
Without getting too involved in any one sound.
Just acknowledge that those sounds are there.
And now bring the awareness into the sounds that are closest to you.
The sounds of your body.
The sound of your breath.
The sound of your beating heart.
You're going to take a journey around your body.
Rest your awareness at each part of the body as it's named.
Feeling into that place.
And deepening your connection with it.
Beginning at the right hand thumb.
Rest the awareness at the right hand thumb.
Feel into the right hand thumb.
And the right index finger.
Feel into the right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the foot.
And the right toes.
One.
Two.
Three.
Four.
Five.
Move the awareness to the left side.
Feel into the left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The back of the left hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The left armpit.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the left foot.
The left toes.
One.
Two.
Three.
Four.
Now send the awareness up the back of the body.
Rest the awareness at the right heel.
The left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The right buttock.
The left buttock.
The whole of the spine.
Send the awareness up each of the vertebrae in the spine.
The right shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The top of the head.
Rest the awareness at the top of the head.
And now moving down the front of the body.
Bring the awareness to the forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The inside of the right nostril.
The inside of the left nostril.
The tip of the nose.
The whole of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbones.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toes.
The left toes.
The right toes.
Now bring the awareness into the right foot.
Feel into the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
Feel into the whole of the right side of the body.
And the whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the right arm.
The whole of the left side of the body.
And the whole of the body together.
Feel into the whole of the body together.
The whole of the body together.
The whole of the body together.
Rest the awareness at the right hand thumb.
Feel into the right hand thumb.
And the right index finger.
Feel into the right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the hand.
The right hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the foot.
And the right toes.
One.
Two.
Three.
Four.
Move the awareness to the left side.
Feel into the left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The back of the left hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The left armpit.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the left foot.
The left toes.
One.
Two.
Three.
Four.
Now send the awareness up the back of the body.
Rest the awareness at the right heel.
The left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The whole of the spine.
Send the awareness up each of the vertebrae in the spine.
The right shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The top of the head.
Rest the awareness at the top of the head.
And now moving down the front of the body.
Bring the awareness to the forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The inside of the right nostril.
The inside of the left nostril.
The tip of the nose.
The whole of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbones.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The left ankle.
The right toes.
The left toes.
Now bring the awareness into the right foot.
Feel into the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
Feel into the whole of the right side of the body.
And the whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
And the whole of the body together.
Feel into the whole of the body together.
The whole of the body together.
Rest the awareness at the right hand thumb.
Feel into the right hand thumb.
And the right index finger.
Feel into the right index finger.
The right middle finger.
The ring finger.
The little finger.
The palm of the right hand.
The back of the hand.
The right wrist.
The right forearm.
The right elbow.
The right elbow.
The upper arm.
The right shoulder.
The right armpit.
The right side of the chest.
The right side of the abdomen.
The right waist.
The right hip.
The right thigh.
The knee.
The lower leg.
The right ankle.
The right heel.
The sole of the right foot.
The top of the foot.
And the right toes.
One.
Two.
Three.
Four.
Five.
Move the awareness to the left side.
Feel into the left hand thumb.
The left index finger.
The left middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The back of the left hand.
The left wrist.
The left forearm.
The left elbow.
The upper arm.
The left shoulder.
The left armpit.
The left side of the chest.
The left side of the abdomen.
The left waist.
The left hip.
The left thigh.
The knee.
The lower leg.
The left ankle.
The left heel.
The sole of the left foot.
The top of the left foot.
The left toes.
One.
Two.
Three.
Four.
Five.
Now send the awareness up the back of the body.
Rest the awareness at the right heel.
The left heel.
The back of the right knee.
The back of the left knee.
The right buttock.
The left buttock.
The whole of the spine.
Send the awareness up each of the vertebrae in the spine.
The right shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The top of the head.
Rest the awareness at the top of the head.
And now moving down the front of the body.
Bring the awareness to the forehead.
The right eyebrow.
The left eyebrow.
The eyebrow centre.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The inside of the right nostril.
The inside of the left nostril.
The tip of the nose.
The whole of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbones.
The right side of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The lower abdomen.
The right hip.
The left hip.
The right knee.
The left knee.
The right ankle.
The right ankle.
The left ankle.
The right toes.
The left toes.
Now bring the awareness into the right foot.
Feel into the whole of the right foot.
The whole of the right leg.
The whole of the right arm.
The whole of the right side of the body.
Feel into the whole of the right side of the body.
The whole of the left foot.
The whole of the left leg.
The whole of the left arm.
The whole of the left side of the body.
And the whole of the body together.
Feel into the whole of the body together.
The whole of the body together.
Bring the awareness to the breath.
Follow the breath as it flows in.
And as it flows back out again.
Follow the breath as closely as you can.
Watch its passageway into your body.
And down into your lungs.
See the breath filling the lungs.
And watch its passageway back out again.
As you breathe,
Notice which parts of the body the breath naturally flows to.
See it flowing into the chest.
Into the abdomen.
Into any other parts of the body.
Take some time to get to know the breath.
To closely watch its movements.
As you continue to follow the natural flow of your breath.
With each inhalation,
Say to yourself mentally,
Breath flowing in.
And with each exhalation,
Say to yourself mentally,
Breath flowing out.
Inhaling,
Breath flowing in.
Exhaling,
Breath flowing out.
You're now going to explore some opposite qualities in your body.
The practice of inviting opposites to arise reminds you of the control that your mind has over your body.
And encourages your mind to rest into a deep and peaceful state.
Beginning with the opposites of heaviness and lightness.
Feel into your body and feel your body becoming very heavy.
Feel your body becoming heavier and heavier.
Sinking into the surface beneath you.
Feel the feeling of heaviness intensifying inside your body.
Feel the body becoming heavier and heavier.
Heavier and heavier.
Sinking into the air.
Becoming one with the air.
Welcome the feeling of heaviness inside the body.
At one with the air.
The feeling of heaviness inside the body.
Heaviness inside the body.
And now the feeling of lightness.
Invite the feeling of lightness to arise inside your body.
And feel your body becoming lighter and lighter.
Feel your body becoming so light that you float away up into the air.
Up into the sky.
Becoming one with the sky.
Welcome the feeling of lightness.
Intensify the feeling.
Lightness inside the body.
One with the sky.
The feeling of lightness.
Heaviness and lightness together.
Welcome the feelings of heaviness and lightness.
Inside the body at the same time.
The body so heavy that it sinks into the air.
And so light that it floats away into the sky.
At one with the earth and sky together.
Feel heaviness and lightness inside the body together.
Heaviness and lightness together.
Feel into your body and invite the feeling of heat to arise.
The feeling of heat.
Feel the body becoming very hot.
As if you are outside under the hot summer sun.
Intensify the feeling of heat.
Feel it vividly.
Welcome it.
The feeling of heat throughout the body.
The feeling of heat throughout the body.
And the feeling of cold.
Now invite the feeling of cold to arise.
Feel the body becoming very cold.
As if outside in the cold winter snow.
Intensify the feeling of cold.
Welcome it.
Feel it vividly throughout the body.
The feeling of cold.
Welcome the feeling of cold.
Heat and cold together.
Invite the feelings of heat and cold to arise inside the body at the same time.
Welcome them both as they arise simultaneously together.
Feel them both vividly.
The feelings of heat and cold inside the body together.
Heat and cold together.
Feel into your body and become aware of all of the individual parts of your body.
Become aware of each of the individual bones.
The muscles.
Each of the inner organs.
Each of the individual cells.
Become aware of the thousands of individual parts of your body.
Without thinking too much.
Just be aware that they are there.
Awareness on the individual parts of the body.
And now become aware of the body as a whole.
Become aware of the body as one whole.
Rest the awareness on the whole of the body.
Awareness on the wholeness of the body.
Awareness on the whole of the body.
Awareness of the body's individual parts and the body's wholeness together.
Hold within your awareness the individual parts of the body.
And the wholeness of the body together.
The body composed of thousands of individual parts.
And the body as one whole unit.
Together.
Notice how still the body has become.
The body is so still.
So quiet.
As if fast asleep.
Rest the awareness on the quiet,
Peaceful body.
The restful body.
The sleeping body.
Observe the stillness in the sleeping body.
That although your body sleeps,
You remain awake and aware.
Become aware that you are awake and aware.
When the body is sleeping,
But the awareness is still awake.
This is the mystical state of Yoga Nidra.
Rest here.
The body sleeping.
The awareness awake.
Rest here.
In the mystical state of Yoga Nidra.
Bring the awareness to the eyebrow centre.
Rest the awareness at the eyebrow centre.
Notice what is happening at the eyebrow centre.
Any shapes.
Any colours.
Any patterns.
Or just darkness.
Without getting involved.
Just observe.
Keeping the awareness at the eyebrow centre.
Invite an impression of each thing to arise as its name.
There is no need to force anything to happen.
Just allow each one to arise naturally by itself.
However it comes.
Beginning with pebbles on a beach.
A waterfall.
A swamp.
A flickering candle.
White clouds in a clear blue sky.
A snow capped mountain.
A morning dew drop on a rose petal.
A feather.
The sun setting over the desert.
The infinity symbol.
A cow.
A dolphin.
A raven.
Leaves blowing in the wind.
A monk seated in meditation.
An overgrown garden.
A thunderstorm.
A storm.
A raven.
The full moon.
The sound of a beating drum.
An elephant.
A dam bursting.
A snowflake.
A lion sleeping in the sun.
The starry night sky.
Pebbles on a beach.
A waterfall.
A swamp.
A flickering candle.
White clouds in a clear blue sky.
A snow capped mountain.
A morning dew drop on a rose petal.
A feather.
The sun setting over the desert.
The infinity symbol.
A cow.
A dolphin.
Leaves blowing in the wind.
A monk seated in meditation.
An overgrown garden.
A thunderstorm.
A raven.
The full moon.
The sound of a beating drum.
An elephant.
A dam bursting.
A snowflake.
A lion sleeping in the sun.
The starry night sky.
Pebbles on a beach.
A waterfall.
A swamp.
A flickering candle.
White clouds in a clear blue sky.
A snow capped mountain.
A morning dew drop on a rose petal.
A feather.
The sun setting over the desert.
The infinity symbol.
A cow.
A dolphin.
Leaves blowing in the wind.
A monk seated in meditation.
An overgrown garden.
A thunderstorm.
A raven.
The full moon.
The sound of a beating drum.
An elephant.
A dam bursting.
A snowflake.
A lion sleeping in the sun.
The starry night sky.
Pebbles on a beach.
A waterfall.
A swamp.
A flickering candle.
White clouds in a clear blue sky.
A snow capped mountain.
A morning dew drop on a rose petal.
A feather.
The sun setting over the desert.
The infinity symbol.
A cow.
A dolphin.
A raven.
Leaves blowing in the wind.
A monk seated in meditation.
An overgrown garden.
A thunderstorm.
A thunderstorm.
A raven.
The full moon.
The sound of a beating drum.
An elephant.
A dam bursting.
A snowflake.
A lion sleeping in the sun.
The starry night sky.
Pebbles on a beach.
A waterfall.
A swamp.
A flickering candle.
White clouds in a clear blue sky.
A snow capped mountain.
A morning dew drop on a rose petal.
A feather.
The sun setting over the desert.
The infinity symbol.
A cow.
A dolphin.
A raven.
Leaves blowing in the wind.
A monk seated in meditation.
An overgrown garden.
A thunderstorm.
A waterfall.
The full moon.
The sound of a beating drum.
An elephant.
A dam bursting.
A snowflake.
A lion sleeping in the sun.
The starry night sky.
See yourself walking over a white and beautiful moorland.
It is a clear day and the sun is shining above you.
The sky is blue.
With just a few wispy white clouds.
You walk along enjoying your surroundings.
And although you are not sure exactly where you're going.
You trust that your intuition will lead you to the right place.
As you continue to walk.
The landscape begins to change.
And you notice that the earth around you is scattered with several large jutting stones.
There is one in particular that takes your interest.
And you feel drawn to walk towards it.
As you get closer.
You realize it is much bigger than you expected.
And that there is a large hole in the side of the stone.
Which appears to be an entrance.
You peer inside.
And are surprised to see that the whole of the rock is hollow.
And that the inner walls are pink and shiny like crystal.
And are glowing brightly.
You run your finger along the wall and feel its smooth surface.
And then you step inside.
There is a staircase before you which spirals downwards.
The stairs too are a glowing crystalline pink.
You carefully make your way down.
Step by step.
It seems that the further you go.
The brighter the walls become.
And as you reach the bottom of the staircase.
You find that you have entered a magnificent chamber.
The walls,
Ceiling and floor are all glowing with pink crystal light.
And there is a small pink stone in the centre.
Beckoning you to sit upon it.
You sit upon the stone.
And close your eyes.
And you open yourself to receive communication.
From the pink crystal that surrounds you.
You enter into meditation.
And listen.
See yourself standing at the entrance to a labyrinth.
You step inside.
And begin to walk your way around the curves.
Spiralling your way towards the centre.
With every step.
You recognise that you are stepping towards a deep transformation.
That you are transforming your health.
Transforming your relationship with yourself.
Transforming your relationship with your life.
For your deepest fulfilment.
Take your time to spiral your way through the labyrinth.
When you reach the centre.
Pause for a moment.
And spiral your way back out again.
See yourself standing in front of a door within a high stone wall.
There is a key in the lock of the door.
You turn the key.
Open the door.
And step into a garden.
You walk through the garden.
Noticing the different plants.
And objects around you.
Listening to the sounds of any birds or animals.
You come to one part of the garden.
Which you see needs some work.
And some tools are stacked beside the wall.
You take the tools you need.
And carefully tend to the garden.
Do whatever it is that you need to do.
Any weeding.
Planting.
Watering.
You finish your work.
Satisfied with your patch of garden.
And you find a place to sit.
Where you can enjoy looking over the whole of the garden.
Spend some time here.
With the plants.
The trees and the flowers.
And resting in the peace of the garden.
You allow yourself to enter into a deep meditation.
