Yoga Nidra For Sleep & Insomnia Relief (Level 5)

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. Deeper levels of calm can be cultivated now. This yoga nidra is vast and spacious enough for sleep to return in its own time.

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 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.

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.

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Expanding beyond all boundaries.

Drop to complete silence,

Deep stillness.

Now follow my guidance as we take three deep breaths.

Ready?

Let's inhale together.

Hold the breath in,

Closing off the throat.

When prompted by the inner urging of the body,

Release the breath slow and steady.

Breathe normally.

Second breath now.

Inhale together.

Hold the breath in,

Closing off the throat,

Allowing tension to build,

Holding a bit longer without struggle.

When prompted,

Release fully,

Expelling from the body whatever it no longer needs.

Deep seated tensions,

Leaving your body with the breath.

Breathe normally.

And third breath.

Inhale together.

Hold the breath in,

Closing off the throat,

Holding even longer now,

But without strain.

When prompted,

Release the breath,

Breathing it all out,

Letting it all go until there is nothing left,

Until you are completely empty,

Open.

Breathe normally.

Simply allow the breath to rise and fall in its own rhythm,

The breath becoming progressively quieter and more still until it is almost impossible to detect.

Now bring your attention to the face.

With your next exhalation,

Allow all expression to drop from the face,

Releasing the tiny muscles around the eyes,

Allowing the eyeballs to rest back in their sockets,

Releasing the tiny muscles around the mouth,

Tongue resting in the mouth,

Lower jaw gently opening,

Softening,

Allowing the cheeks to soften towards the floor,

Scalp resting on the skull,

Neck softening,

Easing.

Simply be available to the entire range of sensations in the face and head.

Now drop into a sense of your whole bodily presence.

Embrace this present moment's experience,

Undistorted but white,

Undistorted by what you like or don't like.

Let go of what is going,

Let come that which is coming.

This becomes your connection to source.

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.

Come to silence.

Sense 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 are 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.

I let go of any struggle or effort to make anything happen.

Bring your body into awareness.

Awareness of 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.

Become aware of the rising and falling of the breath without effort.

Deepen the breath.

Fully observe any areas where the breath feels constricted or absent.

Allow your attention to flow to the place most constricted or dense,

Or even a place where you feel physical pain or discomfort in your body.

Fully observe the range of sensations.

If you were to describe the sensations,

What would you say?

What does it feel like?

Just be aware.

Breathe into that place of sensation.

Use the breath to be with what is there,

Not trying to make it go away.

Just use the breath to hang out with it.

Breathe into it.

Just let it be as it is.

Simply observe what you are now aware of.

Simply observe what you are aware of now.

Truly feel the sensation,

If it has changed or moved.

Stay with it,

Not trying to avoid any part of the experience.

Let it be fully felt.

Let it be felt fully.

As if to say to it,

I'm willing to feel you.

Give it full permission to be.

Give it full permission to be just as it is,

Experiencing without trying to change anything.

It just is.

Breathe with it.

Stay with it.

Simply observe what you are now aware of.

Simply observe what you are aware of.

Simply observe what you are aware of now.

Create space for what's there.

Don't resist what you're feeling.

Cultivate a sense of relaxation in the midst of it all.

Cultivate a sense of relaxation in the midst of all of it.

Make no effort to control or manipulate.

Be soft,

Spacious,

And at ease.

Continue to breathe with what is present.

Make space for it all to be.

As if to say,

It's okay that you're here.

Simply observe what you are aware of now.

Simply observe what you are aware of now.

If the sensation moves or changes,

Follow it patiently and with ease.

Stay with the process.

If the sensation moves or changes,

Follow it patiently and with ease.

If the sensation moves or changes,

Follow it patiently and with ease.

Stay with the process.

Stay present and be interested and curious about what you're feeling.

If you feel yourself moving into avoidance,

Breathe and come back to an openness to what you're feeling.

Notice what happens in your body as you remain present,

Relaxed,

And connected.

Continue to use your breath and attention to be with it all,

Just as it is.

Simply observe what you are aware of now.

Simply observe what you are aware of now.

Make space for it all to be.

It just needs to be acknowledged.

Remove yourself from any tendency to control or resist.

Just let it be as it is,

Without needing it to be different.

Bring your attention to the point between the eyebrows.

Drop below whatever is happening to a space of silence.

Whether the sensation has shifted or not,

Allow integration to happen with where you are now.

As we enter further into yoga nidra and it releases,

Shifts,

And changes,

The need to take place will happen spontaneously and effortlessly.

Now it is time for your body to rest deeply and go of any need to make anything happen.

Seeing 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.

Bring your attention to the flow of breath,

Specifically the breath as it naturally moves through both nostrils.

See the breath as two separate streams rising and falling,

No effort to change or control the breath,

Simply watching the natural flow.

Now bring your attention to the breath moving through the right nostril,

Inhaling and exhaling through the right nostril,

Sensing the warmth of the breath as it passes through the right nostril.

Continue for the next few breaths.

Now bring your attention to the breath moving through the left nostril,

Inhaling and exhaling through the left nostril,

Sensing the coolness of the breath in the left nostril.

Continue for the next few breaths.

Now begin to visualize breathing through alternate nostrils.

Inhale through the left nostril and exhale through the right nostril.

No efforts or doing on your part.

Simply continue alternating the breath through each nostril.

Inhale one nostril,

Exhale opposite nostril.

Continue on your own,

Sensing the subtle coolness of the left nostril,

The warmth of the right nostril.

As you continue to breathe,

Now breathe normally,

Simply witnessing the breath flowing equally through both nostrils.

Breath breathing itself,

Right and left brain becoming one synchronized unified whole,

Merging into oneness,

Still,

Empty,

Open.

Allow attention to naturally rest at the third eye,

Magnetically drawing attention and energy inward.

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,

Pit of the throat,

Right shoulder,

Elbow,

Wrist,

Thumb,

Index 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 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,

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.

Consider your attention at the brow center,

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.

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.

On your next inhalation,

Draw the breath from the tips of the toes up to the top of the head.

As you exhale,

Draw the breath down from the top of the head to the tip of the toes.

Repeat for the next few breaths.

This time,

As you inhale,

Draw the breath in from the ankles up to the top of the head,

And exhale the breath down from the top of the head to the ankles.

Now,

Draw the breath in from the knees up to the top of the head,

And exhale the breath down from the top of the head to the knees.

Inhale from the perineum at the base of the spine up to the top of the head,

And exhale the breath down from the top of the head to the perineum at the base of the spine.

Inhale from below the navel up to the top of the head,

And exhale the breath down from the top of the head to below the navel.

Inhale from the solar plexus up to the top of the head,

And exhale the breath down from the top of the head to the solar plexus.

Exhale through the heart center.

Exhale out through the crown of the head.

Inhale through the throat.

Exhale out through the crown of the head.

Inhale through the third eye.

Exhale out through the crown of the head.

Merge into the subtle upward flow of energy.

Become one with the boundless field of energy extending everywhere,

All separation dissolving in a background of evenly hovering awareness.

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 blood,

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.

Capture 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.

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,

Absorbed,

Completely absorbed,

Feel yourself open and allowing,

Steady and centered,

Rest back,

Empty,

Like a blue sky,

Pure capacity for experience to move through,

Every cloud that comes,

Eventually goes,

As the sky,

You can let it come and let it go,

You know this place,

It is the part of you that can never be diminished or destroyed,

Pure,

Steady,

Timeless,

Like the sky itself,

Rest here,

Recognize whatever has happened in your life,

Has already gone,

Already passed,

You are here,

Just be here,

In this moment,

At this time,

Allow the wisdom of the body to release what it no longer needs,

You don't need to hold it anymore,

Give it to the sky to hold for you,

Your life experience has the power to help you become who you were meant to be,

You already have what you need,

Let this knowingness permeate every part of the body,

Sending an ever-expanding sense of peace throughout,

Imagine you're walking through a beautiful garden,

You are completely alone,

There is only you to enjoy the beauty around,

Sense the earth beneath your feet as you walk,

Cool and very pleasant,

Flowers blooming,

Plants and trees flourishing from the earth,

You hear a loud clap of thunder,

As you look up,

The sky has become very dark,

It is starting to rain,

You are standing on very green grass,

You're watching the raindrops bounce off the blades of grass,

Look around and witness the storm,

Raindrops streaming down your face,

Drenching your clothes,

Just relax and enjoy the feeling of being completely wet,

No concern about getting wet,

Doesn't matter,

It is very pleasant to get wet,

Now the storm has finished,

You can smell the wet earth,

You can smell the wet earth,

The sun beginning to shine through the clouds,

Feel the warmth of the sun on your skin,

Drying your clothes,

Look up at the sun and feel its warmth and energy,

Penetrating deeply into your skin,

Entering your body,

Until you feel warm everywhere,

Now you are running in the garden,

You are very happy and cannot help but laugh with joy,

All around you are birds singing their beautiful melodies,

A cool gentle breeze is blowing in the trees,

Hear the wind rustling in the trees and feel it blowing against your face and through your hair,

Breathe in this fresh life-giving air,

Give yourself the permission to enter into the deepest level of relaxation right now,

Let go,

Nothing to do or achieve,

Dissolve and disappear into stillness,

Open,

Empty of all doing,

All past,

All future,

Merge into this space and be empty,

Sensations,

Thoughts,

Images,

Floating by like clouds on a clear blue sky,

Letting it all gather and dissipate,

Come and go,

Be the space in which it is all happening,

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 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,

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

The inner healing blueprint of my body is now functioning freely and optimally,

I shift out of reactive feelings and allow myself to accept and feel what is in my body,

I reside in restful awareness,

I am completely at peace with myself,

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 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 to 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

Thank you so much! I was really struggling to go back to sleep and this did the trick after a couple of the exercises you walked us through and the tones and music really helped when I woke in between! Thanks Stefano