2-Hour Yoga Nidra For Sleep And Insomnia Relief (Level 1)

Yoga Nidra translates into English as “yogic sleep,” and it refers to both a state of consciousness - one that is different from the waking, dreaming, and deep sleep states - as well as different styles of guided meditations that allow us to begin to consciously gain access to this state.

These meditations themselves are a specific sequence of relaxation and mindfulness techniques that help the entire being to slowly and gently become more still and silent.

This particular yoga nidra is based on the Amrit style of yoga nidra. Its goal is to promote profound states of internal calm, safety, and tranquility before bed so that we can welcome our natural sleep back without pressure or grasping. Unlike regular yoga nidras, the script here has been modified to allow participants to fall asleep. Solfeggio frequencies and delta binaural beats are included as well.

Transcript

Welcome!

It's great to have you here.

My name is Stefano and I'll be guiding you through Yoga Nidra for sleep.

In this guided practice we'll go over different relaxation techniques to help the body,

The breath,

Mind and spirit become more restful and at ease.

For this practice we'll be using techniques from the amrit style of Yoga Nidra,

The I am integrative amrit method of Yoga Nidra.

I have adapted some of the techniques for sleep by introducing longer pauses and more imagery to help soothe the nervous system.

Unlike a usual Yoga Nidra practice you may fall into deep unconscious sleep.

Allow that to be okay.

You can use this meditation right before bed and as you get ready for bed make sure that your room is cool or slightly cold,

Dark and as quiet as possible.

Take a moment to find a comfortable position for yourself whether it be resting on your back,

Lying on your side or even your stomach.

You may want support beneath the knees,

A comfortable pillow,

A warm blanket.

Simply taking the time now to be as comfortable as possible.

Now as I guide you through Yoga Nidra you may enter deep states of rest with trace awareness.

Your mind may wander or you might fall asleep.

If your mind wanders gently guide your attention back to my voice and if you fall asleep enjoy the rest your body needs.

If you wake up during the recording gently follow along where you left off.

Let go of the need to have anything happen.

Release your expectation of any particular outcome.

Simply allow yourself to feel the sensations in your skin noticing how soft the sheets are on your bed,

The touch of air on your skin,

Noticing the sensations as you breathe in and out through your nose.

Gently moving your awareness from touch to sound with curiosity and openness.

Allowing your detached awareness to simply jump from sound to sound,

Sensation to sensation.

If you can make an adjustment to make yourself one to five percent more comfortable take a moment now to move and find a comfortable position for deep night's sleep.

While you're still awake and alert make a resolve to remain as still and motionless as possible allowing any involuntary movements to occur noticing any itching or tingling and allowing them to just be breathing in and out moving only if you feel discomfort to the point that it prevents you from fully relaxing and letting go of all tension in the body and mind.

If at any point you feel overcome with drowsiness and want to pause the recording that too is okay.

If you notice any distractions external or internal bring your attention deeper within resting your awareness at the brow center the heart center or the movement of breath moving in a wave-like motion as you breathe in and out noticing equal breaths in and out as you continue to relax.

While I guide the meditation the volume of the background sounds will be reduced and as I give the final instructions the volume will gradually increase and you can meditate with the sound if you're still awake allowing yourself to drift off to sleep if and when it arises allowing it all to be okay remembering that right now there is nothing for you to do or achieve right now it is okay and safe to rest let us begin.

Place the arms on the floor above your head inhale stretch the arms and legs in opposite directions stretch stretch and release keeping the arms above the head again inhale stretch stretch stretch stretch and release last time stretch stretch stretch now let go completely allow the arms to come to the sides take one last breath in and release the tension in your belly with the outgoing breath feel a blanket of heaviness washing over the face the arms the weight of the spine the legs whole body we will move our attention into the body to release trapped energy and move deeper into total relaxation those with cardiac disease hypertension or glaucoma should use caution if you cannot have undue pressure in the head for any reason it is important that you breathe normally as you tense the body if you cannot have undue pressure in the head for any reason it is important that you breathe normally as you tense the body as you inhale make fists and deliberately induce stiffness and tension throughout your shoulders arms and fists tighten tighten even more now let go completely and relax on your next exhalation relax even more let go observe and feel the flood of energy in your arms this time as you inhale deliberately induce stiffness and tension in hips legs and feet tighten tighten hold hold let go let go completely relax observe the flood of energy in your legs this time tighten and tense the entire body as you inhale arms hands shoulders feet legs face buttocks tighten tighten hold hold now let go completely relax on your next exhalation let go even more observe and feel the flood of energy extending to all muscles nerves and cells of your entire body let your whole body melt into the flood of energy you feel in your body let your whole body melt into the flood of energy you feel in your body let your body go limp like a rag doll relax even more let your body go limp like a rag doll relax even more let your body go limp like a rag doll relax even more release any holding anywhere release any holding anywhere release any holding anywhere now lift the right leg a few inches off the floor as you continue to breathe hold hold exhale and release the leg to the floor let go completely feel heaviness flooding the leg lift the left leg a few inches off the floor continue to breathe as you hold hold exhale release the leg let go completely feel heaviness flooding the leg tense and lift the buttocks hips and pelvis off the floor hold hold let go feel the whole body letting go surrender to gravity now make fists and contract the arms until they lift off the floor continue to breathe as you hold hold and let go let go completely surrender to the field of gravity pulling you down deeper sinking deeper and deeper melting into the floor sinking deeper and deeper melting into the floor close your eyes and allow your attention to turn inward bring your attention to the breath feel the body beginning to relax with each progressive exhalation we will chant a continuous om together as you chant let the sound come from deep in your belly when you run out of breath take another full breath in and begin again we will repeat three times let's begin take a full breath in um come to silence some sound dissolving into silence merge into that silent space be still let go of all thoughts worry intention give yourself fully to a higher power relax trust and let go breathe in fully and exhale with a deep sigh and again breathe in fully and exhale with a deep sigh and let go even more feel a deep sense of contentment and peace in your heart now bring your intention into your awareness in the form of words images or as a felt sense if you're unclear about your intention just see what appears in your field of awareness repeat your intention is silently three times during this time i will participate wholeheartedly in this process and trust that whatever issues are in the way of my peace and tranquility will be released spontaneously and effortlessly i let go of any struggle or effort to make anything happen bring your body into awareness recognize your body has been a trusted vehicle creating accomplishments and contributions and contributions to the best of its ability now it is time for your body to rest deeply feel yourself in a place you like to be a place where you feel peaceful and calm relaxed and quiet no concerns about the future or past simply an overwhelming experience of the rightness of things perhaps sitting on a beach watching waves meet the shore the scent of salt air the sound of seagulls or a mossy green forest with tall trees the smell of wildflowers trickling stream trust whatever image arises in your awareness choose a comfortable spot to sit or lie down perhaps a hollow in the sand that holds your shape or a soft bed of moss let go into it surrender the weight of your body completely supported no effort or need to hold yourself up breathe in the scent sight sounds of this place let the whole experience permeate your entire being absorbed to each and every cell with each breath in and each breath out feeling through bodily sensations what it is to be safe and at peace surrounded protected in this place where you can deeply rest feel how restful and calm you are feeling more content relaxed more grounded than ever before know that you can return to your safe place anytime you want or need to maintaining this inner stillness gently cover yourself and if you wish place an eye pillow over your eyes as we enter the next phase of yoga nidra remain as motionless as possible if you need to move or make an adjustment do so mindfully and return to stillness as soon as you're able allow your entire body to respond to my words directly and non-mentally allow any disturbances external or internal to draw you more deeply within in yoga nidra you enter the subconscious pranic field let your mind merge and melt into the energy body and go beyond the boundaries of body and mind now shift from thinking and doing to feeling and being do absolutely nothing from now on simply relax drop into the deepest state of tranquility stillness and peace at the brow center now your consciousness is in direct communion with your energy body now follow my guidance as we begin the relaxation breath breathing in deeply fill your lungs from the bottom to the top as if you were filling a water bottle as you breathe out empty your lungs from the top to the bottom let your breath be slow and steady observe the movement of your abdomen and chest stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation let this feeling extend to every part of your body let this entire process of breathing be the vehicle for deepening your relaxation now redirect your full attention to your breath create no struggle around breathing use the breath to release any tensions slowly deepen your inhalations and exhalations let the exhalation be longer than the inhalation let the flow of your breath be steady and uniform as much as possible bring your undivided attention to the movement of your abdomen and chest as you breathe in and out with each breath out release any tension held in your body and anticipations in your mind let go with each breath in fill every nerve and cell with pulsating healing energy relax breathing out let go of holding anywhere in your body let go even more with the next breath in visualize your body renewed and revitalized with new life empty your body and mind and enter deeper levels of stillness and silence breathe normally be still bring your total attention to the pulsating energy field felt in the form of sensations in your body observe how your attention feeds the expansion of the pulsating energy field energy follows attention feel all the tension in your mind and tightness in your muscles melt away let all the tension simply melt drain away and dissolve in the expanding energy field now bring your attention to your eyebrow to your eyebrow center recognize your deep connection to the original source of life force the life energy that sustains your life and is an extension of your soul experience silence extending everywhere enter an effortless state being allow yourself to respond directly and non-mentally as we move our attention through different parts of the body allow your attention to move without effort or strain optimizing the flow and release of energy blockages brow center pit of the throat right shoulder elbow wrist thumb index finger middle finger middle finger ring finger and little finger wrist elbow shoulder pit of the throat left shoulder elbow wrist thumb index finger middle finger ring finger and little finger wrist elbow shoulder pit of the throat middle of the chest right side of the chest middle of the chest left side of the chest middle of the chest navel point middle of the pubic bone navel point middle of the chest pit of the throat now gather all of your attention at the brow center observe the vast stillness and silence resting in this vastness allow whatever comes into your field of awareness to be present without comment or judgment witness it as it floats by like clouds in the sky in the sky as i name the body part bring your total attention accompanied by a feeling of heaviness sinking like a stone in water both feet heavy like stones calves and knees heavy sinking deeper thighs and hips very heavy like lead abdomen chest and back gravity pulling you down deeper shoulders arms and palms very very heavy feel your entire head heavy like a stone give your body completely and totally to the omnipresent field of gravity now experience your whole body heavy like a rock feel your whole body sinking deeper and deeper totally let go into the pull of gravity sinking sinking heavy like a stone sinking deeper into stillness and silent awareness now shift your attention and as i name the part of the body let all the heaviness drain away let your body be buoyant and light like a fluffy cloud both feet limp and light calves and knees empty and free feel it thighs and hips hollow weightless abdomen chest and back light and empty shoulders and arms and palms floating head hollow empty feel your whole body empty light and hollow sense the emptiness of your body and silence of your mind enter the power and protection of your energy body embrace its feathery lightness feel completely safe and secure feel yourself getting lighter and lighter until you begin to float in the air give yourself permission and freedom to float out of your physical body release your energy body from your physical body experience the freedom of this new dimension released and freed from identification of your body and mind free of all inhibitions and boundaries of your body and mind past and future observe your body completely at peace resting in stillness recognize you are the spirit separate from the physical body enjoy the spirit freed from all limitations the innate healing wisdom of the body liberated and functioning optimally now settle back into the physical body as you remain deeply established in your connection with spirit and faith and trust now feel as if you are a seed planted in the soil it is dark moist and cool you know you are here to experience the sun you can feel its warmth and energy penetrating through the soil showing you which direction to go you send out a tiny shoot breaking the surface of the ground above at the same time sending roots down deep into the earth for support and nourishment feel yourself growing upward towards the light of the sun higher and higher bursting forth into your full expression as a tree see the tree that you are you don't need to compare yourself with other trees for you are incomparably unique just as you are you are you standing fully now in yourself just as you are feel yourself expressing your full potential as a tree alive vibrant full of life-giving energy the light that made you emanates from within you the more you embrace the tree that you are the more that light shines through you resting in witness consciousness allow yourself to receive the following images and experiences judge nothing remaining unconditionally open and present to all that passes in the field of awareness church bells ringing church bells ringing snow-capped mountains snow-capped mountains the flame of a candle the flame of a candle torrential rain torrential rain swimming pool swimming pool swan gliding on a placid lake swan gliding on a placid lake phoenix rising out of its own ashes phoenix rising out of its own ashes dark night dark night your breath your breath rolling hills rolling hills a pink rose a pink rose sunrise on a desert sunrise on a desert crescent moon crescent moon a tiger a tiger ocean waves ocean waves sunset on the ocean sunset on the ocean endless desert desert endless desert dawn of day dawn of day a star in the sky a star in the sky morning dew morning dew laughing buddha laughing buddha lions and lambs resting together lions and lambs resting together soaring flock of birds soaring flock of birds butterflies butterflies bonfire at night bonfire at night waves crashing on shore waves crashing on shore a crocodile a crocodile a deer a deer the symbol for om the symbol for om a cave a cave inverted red triangle inverted red triangle six-pointed star six-pointed star and now be still witnessing unattached to all that passes if nothing appears just be aware of that be totally present completely absorbed completely absorbed now bring your attention to the center between your eyebrows and drop into the deepest level of relaxation here there remains nothing to do or achieve you have entered the domain of grace in this domain of integration you are witness of all that is happening doing nothing to make it happen feel yourself as time transcendent presence right now feel completely safe and comfortable as you hand yourself over to the power and protection of the presence here your intention and your affirmations are actualized and fulfilled with effortless ease if you have an intention bring it into your awareness three times in the form of words images or as a felt sense if you do not have an intention just remain silent and let spirit who knows what is best do it for you allow this intention to go to the deepest levels of recognition of no hesitation know that your higher self recognizes honors and accepts your intention have faith and trust that it has been heard and is being acted upon by higher power of the source within you there is no need to do anything about it bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated purified balanced all channels are open and the life force is flowing freely healing the body and calming the mind open your hearts and feel content just experience allow your entire self to respond spontaneously and effortlessly to what i say i let go of that which i cannot control i do my best and let go i allow that which is coming to come i allow that which is going to go i feel my burden is lifted i feel complete freedom from managing controlling or needing anything outside of myself i am at peace with myself as i am and the world as it is i love and accept myself totally as i am i allow my body to create a profound healing shift right now every cell in my body is filled with the radiant healing light from within at this time feel the presence of any guides mentors teachers or family members you feel connected to you may sense this as a universal force or energy surrounding you guiding you know that this presence surrounds you always always you can draw on this presence at any time if there is any guidance to be received at this time either as a felt sense words or images allow yourself to receive it now otherwise simply rest back in the grace and protection of presence remember that it is safe to rest allow your body and mind to continue to rest deeply now allow your whole body body and being to receive the following words spontaneously and effortlessly i allow my body and mind to have a deep and restful night's sleep i let go of all thoughts and worries and enjoy a restful night's slumber i am at peace and i am safe i allow myself to rest and calm gentle awareness as i slowly drift off to sleep as the guided instructions end gently rest your awareness at the brow center the heart center or the wave-like motions of the breath as you breathe in and out with equal breaths the sounds in the recording can help you further deepen your relaxation and allow sleep to come on its own time knowing that you have given your body and mind the deep rest that they deserve and need allowing everything to be just as it is and returning to the calm stillness within have a peaceful night and a wonderful day ahead

Reviews

That was wonderful! So peaceful. I don’t know how long I listened before I fell asleep 🙏

Stefano, I discovered your Yoga Nidra in the we hours of the morning. I wondered if it might help get me back to sleep. Although 2 hrs seemed long, I gave it a go, settled into it and found myself on a magical ride. Your delivery and pacing really worked for me. Your slow, intentional prompts at the beginning enhanced my breathing and relaxation. I found myself reconnected with meditation practices decades ago and a renewed connection to my inner guidance. I found myself re-embracing both some old intentions and discovering some new ones to better serving for this stage of my life. I felt an integration of work I began 40 years ago with the wisdom I now bring into consciousness. I am looking forward to being guided on this two hour journey again soon to see what new insights await me. Thank you.

At 45:02 till 44:50 there's a loud static sound that woke me right out of dream, and then it took extra time to go back to sleep. Other than that was it a nice and relaxing nidra, I fell asleep very fast 😴