Yoga Nidra For Sleep & Insomnia Relief (Level 2)

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. This meditation is slightly longer than level 1.

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,

Or 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 on 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 1-5% more comfortable,

Take a moment now to move and find a comfortable position for a 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.

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 ragdoll,

Relax,

Even more,

Let your body go limp,

Like a ragdoll,

Relax,

Even more,

Let your body go limp,

Like a ragdoll,

Relax,

Even more,

Release any holding,

Anywhere,

Release any holding,

Anywhere,

Release any holding,

Anywhere,

Maintaining this inner awareness,

Gently begin rubbing the palms together,

To the degree that you feel comfortable,

Place your fingertips on your eyelids,

The entire surface of the palms touching your face,

Start now by massaging the face,

The fingers working from the eyebrows up to the hairline,

Moving out to the temples,

Circling the fingers at the temples,

Moving down to the joints of the jaw,

Along the jaw line to the chin,

Massage around the parenthesis of the mouth,

Up to the bridge of the nose,

Around the orbits of the eyes,

Moving to the ears,

Massaging in front of and behind the ears,

And maybe even a gentle pull on the earlobes,

Feeling tensions and holding melt away,

Squeeze the back of the neck and maybe even the shoulders,

Now place the entire surface of the palms on the face,

Fingertips on the eyelids,

Drop all expression from the face,

Take a deep breath in and let go,

Take another deep breath in and let go even more,

Release your arms to your sides,

You may cover your arms and place an eye pillow over your eyes if you like,

Feel the impact flooding the whole body and the entire being,

Bathed in the sensations,

I will guide you in the next phase to enter deeper and subtler levels of relaxation through the bumblebee sound and breath,

Use your thumbs to gently close your ears just tight enough so that you can still hear me,

Rest the remaining fingers on either side of the forehead,

In a moment we will take a deep breath in and with closed lips we will begin to hum the sound of the bumblebee,

Change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull,

Now take a breath in and follow me now stop,

Bring your arms by your sides,

Cover your arms and be still,

Cover your arms,

Place your eye pillow and be still,

Bring your total and undivided attention to your whole body,

Feel the simulating impact of the vibrations extending throughout your whole body,

Notice how your attention feeds your energy,

Observe your energy field expand and grow,

Extending everywhere and filling every nerve and cell of your body,

Now bring your attention to the eyebrow center and empty your mind into the flood of energy,

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries,

Drop into complete silence and deep stillness,

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries,

Now drop into complete silence and deep stillness,

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries,

Drop to complete silence,

Deep stillness,

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 OM OM OM OM OM come to silence,

Some sound dissolving into silence,

Merge into that silent space,

Be still let go of all thoughts,

Worry and tension,

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 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 and 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 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,

As you breathe in through your nose,

Fill your lungs fully and completely without straining,

Now start exhaling through softly pursed lips as if you're blowing through a straw,

Now start exhaling through softly pursed lips as if you were blowing through a straw,

Let it be a prolonged steady stream of breath and empty your lungs completely,

Breathe in completely and breathe out completely without straining,

Each time you exhale,

Empty your mind of all anticipations and empty your body of all tensions,

As you inhale fill your heart with joy,

Continue to breathe with constant attention and attached awareness,

Each time you inhale drop into a deeper level of silent awareness and experience the balancing and relaxing impact on the parasympathetic nervous system,

Breath is calm,

Mind is silent,

Body is relaxed,

Heart is unconditionally open,

Now return to your normal breathing and turn your attention inward,

Experience the powerful impact of vibratory energetic pulsations in the form of sensations in your body,

Let your detached awareness embrace all experiences unconditionally,

Let your mind melt and merge into it,

Now bring your total undivided attention to the eyebrow center and drop into the deepest level of silent stillness,

Peace and harmony,

Experience silence extending everywhere,

Enter an effortless state being,

Follow my guidance as we move our attention through different parts of the body,

Let your detached attention release the dormant healing power trapped in the meridians and connected organs to carry out the healing from within,

As I guide you from point to point,

Remain in non-doing silent awareness,

Resolve to yourself that you will stay alert and awake,

Now bring your undivided attention to the brow center,

Hit of the throat,

Right shoulder,

Elbow,

Wrist,

Thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Shoulder,

Hit of the throat,

Left shoulder,

Elbow,

Wrist,

Thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Shoulder,

Hit of the throat,

Middle of the chest,

Right nipple,

Right side of the chest,

Middle of the chest,

Left nipple,

Left side of the chest,

Middle of the chest,

Navel point,

Middle of the pubic bone,

Right hip,

Knee,

Ankle,

Big toe,

Toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Ankle,

Knee,

Hip,

Middle of the pubic bone,

Left hip,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Ankle,

Knee,

Hip,

Middle of the pubic bone,

Navel point,

Middle of the chest,

Middle of the chest,

Pit of the throat,

And back to the brow center,

Gather your attention at the brow center,

Ahem,

Ajna chakra,

Let the non-doing presence fully manifest in your 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,

I just say third eye three times,

Okay,

Third eye,

At the third eye,

And back to the third eye,

Gather your attention at Ajna chakra,

Let the non-doing presence fully manifest at the third eye,

Gather your attention at Ajna chakra,

Let the non-doing presence fully manifest at the third eye,

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 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,

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,

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 Aum,

The symbol for Aum,

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.

Bring your attention to a constricted or dense part of the body.

Though you may not consciously recognize the cause of this feeling,

Innate intelligence of your body knows how to resolve it.

Breathe into this area,

Make space for it,

Give it room to move,

Loosen,

Disperse,

Dissolving,

Lightening,

The body releasing whatever it no longer needs.

Now sense the body's healing energy streaming towards this area.

Now sense the body's healing energy streaming toward this area as if it were attracting it like a magnet.

Watch this part of your body returning to wholeness,

Vitality,

As it is surrounded by this healing light.

Each inhalation,

Begin to sense the body as more energy than density until the whole body is felt as a pulsing,

Tingling energy field.

Any emotions,

Thoughts,

And fears that may have contributed,

That may have contributed to the imbalance,

Can now be released and resolved.

See and feel the whole body healed and whole.

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 with 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,

And 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 am free and clear of all that has happened in the past.

I am light,

Unburdened,

And free.

I hold no one responsible for all that has happened in the past.

I drop all anxiety and fear and replace it with faith and trust.

I feel the love,

Light,

And grace that has always surrounded me.

I am surrounded by the protection of a higher power.

I allow my body to create a profound healing shift right now.

I return to the innate wisdom of my body to heal itself.

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.

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 in 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.