2-Hour Long Yoga Nidra For Sleep And Insomnia

Rest deeply tonight. Join Kristyn Rose in this specialized 2 hour long yoga nidra guided meditation practice for sleep. You can use this practice help you go to bed and fall asleep at night or to help you fall back asleep if you wake up in the middle of the night. This practice focuses on the 'nidra' component of yoga nidra - the deep sleep state that comes using specialized yoga nidra techniques. You will be guided, effortlessly, into a deep state of peaceful sleep for the rest of the night.

Unlike traditional yoga nidra practices, this practice releases the presence of wakeful awareness and instead, brings you into a deep state of unconscious sleep. Rest in knowing that there is nothing that you need to do and that your body already knows how to sleep. This practice simply helps you get there more quickly.

Transcript

Namaste.

My name is Kristen Rose,

And welcome to this Yoga Nidra for Sleep.

This is a specialized guided meditative practice using Yoga Nidra techniques to bring you into deep sleep,

Or the Nidra state of Yoga Nidra,

For the rest of the night.

Arriving in a state of unconscious,

Peaceful sleep,

Leaving behind the trace sense of awareness that's traditionally carried throughout Yoga Nidra.

You will be guided effortlessly down through the biological brainwave states that arise in natural sleep,

So you can rest into the knowing that your body and mind already know what to do.

Sleep is a natural state of being,

So you can let go of doing,

And rest back into the experience of just being.

All of the layers of you resting deeply.

In this practice,

You will receive about 45 minutes of guidance,

Followed by an hour of soft ambient music or white noise.

If you do not achieve a state of Nidra,

Or sleep,

Trust that the deep regenerative rest that comes using Yoga Nidra techniques will be the very best next thing.

If you wake up when this practice is complete,

You might just start the recording again.

It can take time for the body to completely surrender to the experience of the techniques used here,

Especially when we become so used to achieving a wakeful state of awareness throughout the day,

Or living in a sympathetic state of the nervous system.

Know that it can take time for the body and the mind to relax and completely surrender to the experience of the techniques used here in Yoga Nidra.

I invite you to trust the practice,

Know that you are held here.

It is time for you to rest deeply now.

You can find comfort here,

Knowing that you are getting the deep rest that you need,

And the deep rest that you deserve.

Take a few tender moments here to set the tone of your space.

Turn off all of your devices.

Draw down the blinds or close the curtains.

Dim down the lights.

Crawl into bed.

Coming down into a supine position on a comfortable surface,

Resting on the back of the body.

Take your time to get cozy for a good night's rest.

Reaching for a pillow to place in behind the head,

Or behind the knees.

Blankets you might even tuck yourself in.

Ensure that the room isn't too warm,

For the body needs to cool down to help create the ideal environment for sleep.

You might turn down the heat,

Or keep a window cracked open.

Allow this natural cooling down to take effect.

Slowing down the free flow of energy in the body.

You might place a pillow on the low belly to provide comfort and an added grounding effect.

Ensure that you feel held,

Supported,

Completely at ease and comfortable here in your little sleep cocoon.

It can be helpful to place an eye pillow or covering over the eyes.

A little added weight can help instill deep relaxation into the spaces around and behind the eyes and into the mind.

As you melt down into stillness,

Welcome in the quietude that's already present here.

All around you,

The quiet of the night,

And the essence of the healing darkness.

Allow the eyelids to become heavy.

Welcoming this blanketing of the eyelids downward,

As you usher your awareness inward.

The whole body becoming heavy.

Nothing left for you to do.

Nowhere that you need to go.

This blanket of darkness,

A cascade of relaxation,

Sink and soften into the darkness behind closed eyes.

This blanket of darkness brings forth a cascade of relaxation around and behind the eyes.

To the temples,

The cheekbones,

Smoothing out the eyebrows.

Relax the lower jaw.

Soften the muscle of the tongue.

Allow the whole head and neck to become heavy.

No need to carry it any longer.

The crown of the head.

Awareness like a stream of healing nectar,

Like honey,

Begins to pour into the crown of the head.

Washing over the whole scalp and hair.

To the back of the head.

Soften and quiet the thinking mind.

As if the mind were like a tightly bound flower bud.

On a cold day.

Soften and allow the petals of thoughts and attachments to release.

To unfurl.

Opening up.

Letting go of thinking.

Unfurling the soft petals of the mind.

The deepest inner folds.

Resting back.

Into just a moment of calm.

Letting go.

Unfurling the soft petals of the mind.

The deepest inner folds.

Resting back.

Into just a moment of calm.

Letting go.

Unfurling the soft petals of the mind.

The deepest inner folds.

Resting back.

Into just listening.

Sensing.

And drifting.

Into sleep.

We'll begin with a breathing technique to calm the nervous system and quiet the mind.

A simple technique to bring in an extended elongated count into the out-breath.

Breathing safely to your own capacity.

Inhale to the count of one,

Two,

Three.

Four.

Exhale six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale.

Bring a gentle lengthening into the out-breath.

At your own pace now.

To your own count.

Each exhale.

Sinking deeper and deeper.

And deeper.

Into stillness.

The deepest depths of stillness.

And the deep sleep that's available to you here and now.

Surrender.

Trust.

And let go.

Release the count.

Be silently cradled.

Into deeper and deeper stillness.

And awareness that's already present here.

Allow thoughts to simply fade and fall away.

Resting deeply now.

Into this sleep cocoon.

A sacred oasis.

A place of refuge.

Feel the soft mattress beneath your body.

How the natural curves of the body are held.

Conforming to the landscape of blankets and pillows beneath your body.

You are held.

Soften.

A little more.

A little more.

The whole body heavy.

Sinking.

Into sleep.

Releasing tension from the whole body.

The whole body still.

The mind quiet and at ease.

Feel the volume.

Or density of the body.

Resting.

Cocooned.

Held.

Safe.

Feel the weight or texture of your blankets.

Clothes.

And the gentle touch of the night sky against the skin.

Places of warmth.

Coolness.

A backlit of stars.

And yet,

Within reach.

The night sky comes down to nudge you into deep sleep.

As an ocean of quiet washes over the landscape.

The forests become still.

The animals retreat back home to their dens.

Lights becoming dim.

The wind ceases and softens down to the earth.

And all that's left is the gentle flow of a quiet stream.

Healing waters.

Effortlessly making their way back home to the ocean.

The earth drifts off to sleep.

The earth drifts off to sleep.

As the world spins into the darkness of space.

And yet the waters are silently ushered towards the sea.

Like the breath.

The gentle flow of the breath that remains.

Within the stillness of deep rest.

And sleep.

Like sacred waters.

The breath carries you.

Into deeper and deeper sleep.

Like you were rocking in the warm waves.

Carried out to sea.

Held in the arms of the universe.

Guided by the sun and the moon.

You are held.

Let go now.

Release.

And let go.

Let go now.

And release.

And let go.

And release.

Within the stillness.

Bring awareness to the heart.

To call upon a sankalpa.

Like an intention.

Like you were whispering to a beloved.

Sweet nothings into their ear.

And you might feel called to use the phrase.

I am calm.

Peaceful and at ease.

So that I may surrender into deep sleep.

For the rest of the night.

I am calm.

Peaceful.

And at ease.

So that I may surrender into deep sleep.

For the rest of the night.

Mentally whisper this intention.

To the beloved of your heart.

Allow this intention to be everywhere.

And let go now.

Release the weight of the world.

Just for a moment.

Might you forget the way that you carry.

Give yourself the grace of being you.

For walking this earth takes courage.

And to dig deep roots takes patience.

And to keep going.

Requires deep rest.

For the roots of our past runs deep.

And the tidal waters of our lives might feel turbulent.

But in the deep sleep.

To come.

Might you be reminded.

That you are whole.

Give yourself the gift of relaxation.

And surrender.

Into the deep sleep.

That's always available to you.

There's no need to hold on any longer.

Release.

And let go.

For you are cocooned here.

Cradled in the arms of the goddess.

Yoganitra.

Just for a moment.

Be still.

As awareness gently tiptoes throughout the body.

Like the gust of a warm breeze on a sweet summer night.

Awareness flows throughout the body.

As you welcome deep slumber.

Into each region as it is called.

Simply follow the guidance of my voice.

Welcome awareness to float down and into the crown of the head.

Like a feather.

Awareness gently kisses the crown of the head.

Welcome the sensations of sleep.

The deepest slumber.

Into the region at the crown of the head.

Relax the whole scalp and hair.

The back of the head.

Deeply resting.

Center of the forehead.

Instilled with the medicine of deep sleep.

The right brow.

Temple.

Cheekbone.

Eyelid.

The right eye.

Softening.

Melting away tension around and behind the eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The right eye.

The left eye.

The left eye.

The right eye.

The left eye.

The left eye.

The right eye.

The left eye.

Resting back.

Drifting to sleep.

As softness cascades around and behind the eye.

Both eyes.

Heavy.

Resting.

Drifting.

Into sleep.

Notice the gentle flow of air in the nostrils.

And how it sweeps against the upper lip.

The lower lip.

The tip of the tongue.

The upper teeth and gums.

The lower teeth and gums.

Relax the lower jaw.

The center of the throat.

The tip of the tongue.

The tip of the tongue.

The tip of the tongue.

The tip of the tongue.

The tip of the tongue.

The tip of the tongue.

The tip of the tongue.

The tip of the tongue.

The tip of the tongue.

The tip of the tongue.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

The tip of the throat.

Shoulder.

Elbow.

Wrist.

Palm of the hand.

Thumb.

First finger.

Second.

Third.

Little finger.

All of the fingers.

Drifting into sleep.

Held by the cocoon of spaces between the fingers.

The whole right hand.

Heavy.

The whole right arm.

Dense.

A blanket of deep slumber.

Drapes over the whole right arm.

And away we go.

Awareness returns back.

To the centre of the chest.

Awareness like a warm breeze.

Ripples over to the left side of the chest.

Collarbone.

Shoulder.

Elbow.

Wrist.

Palm of the hand.

Thumb.

First finger.

Second.

Third.

Little finger.

All of the fingers.

Unfurling.

Drifting peacefully into sleep.

Held by the cocoon of spaces between the fingers.

The whole left hand.

Heavy.

The whole left arm.

Resting.

A blanket of deep slumber.

Drapes over the whole left arm.

Awareness returns back.

To the centre of the chest.

To the heart.

Safe.

And at ease.

Cradled by the arms of the ribcage.

Awareness flows down.

To the navel centre.

The low belly.

Softening.

The right hip.

The left hip.

The right hip.

Knee.

Ankle.

Sole of the foot.

Big toe.

Second.

Third.

Fourth.

Baby toe.

All of the toes.

Asleep.

Nestled by the spaces between the toes.

The whole right foot.

Heavy.

The whole right leg.

Dense.

Blanketed in the essence of deep slumber.

Awareness returns to the navel centre.

And flows over and into the left hip.

Knee.

Ankle.

Sole of the foot.

Big toe.

Second.

Third.

Fourth.

Baby toe.

All of the toes.

Asleep.

Nestled by the spaces between the toes.

The whole left foot.

Heavy.

The whole left leg.

Dense.

Blanketed in the essence of deep sleep.

Back.

To the navel centre.

The low back.

Sacrum.

The mid back.

The upper back.

Shoulder blades.

Back of the head.

Crown of the head.

The whole body now.

Sensing.

Feeling.

The whole body.

The whole body.

Awareness.

Like deep slumber.

Cascades throughout the whole body.

The whole body.

Surrendering.

To deep medicinal sleep.

Feeling the whole body.

Heavy.

Dense.

Sinking deeper and deeper into sleep.

Like a feather.

Floating in a warm summer breeze.

Effortless.

Completely at ease.

As you drift into deeper and deeper sleep.

The whole body.

Trillions of tiny little cells.

A fabric of sensations.

Together now.

Surrendering.

Into the blanket of darkness.

The quiet of the night.

As if the boundary of the body.

Could dissolve.

As sleep saturates.

The whole body.

Blanketed.

Safely held.

Tucked into this cocoon.

Let go.

And let the waves of breath.

Carry you to unknown shores.

The natural.

Peaceful.

Rhythm.

Of deep sleep.

The breath.

Flowing in.

To cradle you in her arms.

And flowing back out.

As you are gently rocked.

By the waves.

As you are gently rocked.

By the waves.

As you are gently rocked.

Into deep sleep.

The deep sleep that you know.

That is familiar to you.

The deep slumber that calls to you.

Ushers you closer.

Each breath.

Each breath.

Begin to count.

Down.

The breath.

From ten.

Inhale.

Ten.

Exhale.

Ten.

Inhale.

Nine.

Exhale.

Nine.

Counting down.

With each breath.

Surrender.

Let go.

Sink.

Into deep.

Medicinal.

Sleep.

The most divine sleep.

Awaits you now.

Surrender.

And let go.

Float effortlessly.

Into all of the places that you dream of.

Into spaces where birds long.

To sing and fly.

Into warm coastal waters.

Where you rock gently in the tides.

Into the clouds.

Dissolve.

Into the night sky.

You are the sky.

You are the sky.

Drifting.

Deeper.

And deeper.

Into sleep.

Reviews

A life saver, when I'm not well, listened to this one 5 times last night and comfortably slept and dozed thankyou

I love the long length of this! It’s so nice for the mornings I wake up too early and need to go back to sleep but I struggle. This relaxed me so I was able to get back to sleep easily.

I really like her guided meditations. This one did the job and I was asleep. 😴

Thank you ☺️ that was wonderful 🙏💚

Thank you for such a soothing yoga nidra. I fell peacefully asleep.

I love this. I use it every night to get to sleep.

Thank you for sharing this beautiful sleep Nidra 🙏💗🙏💗🙏💗

Amazing…only wished it worked…yet so relaxed…thank you

Calming voice , this a top yoga nidra for me now!!

This is a very effective yoga nidra. I awoke troubled about 4am. I listened to this fell asleep part way, and the majority of my sleep for the next few hours was deep. Thank you. I will definitely use this again ❤️

veey good

Thank you 🙏🏻🙏🏻🙏🏻Woke up 15 min before the end, and must have fallen asleep rather quickly, as I can’t remember much at all. Grateful for the sleep I had🙏🏻🌟🌟🌟🌟🌟🙏🏻

It is amazing Magic ✨✨✨ Thank you Kristine🙏😍

Kristyn Rose Foster, thank you for sharing your Yoga Nidra for sleep and insomnia. I am so happy as it has been working for me the past few nights. I have suffered from insomnia for most of my life and this has been actually helping me drift off to sleep. Thank you so much! 🙏🏻

Great, This yoga, Nidra put me back to sleep far too early in the morning. And it fades out unnoticed, so I don’t even wake up when it ends. Thank you!

Helpful for getting back to sleep in the middle of the night. I liked the long session of music that followed the guidance.✨🙏🏼✨

That was absolutely wonderful ❤️ Thank you. Happy New Year

Very helpful. I was able to fall back to sleep. Thank you .😊

Heaven 🙏🏻

This has been my go to for the last few nights. I must say I feel like I’m sleeping better than ever.