Yoga Nidra For Insomnia

Yoga nidra is a reliable method for quickly putting the body and mind to sleep so you can get the rest you need and wake up fully rested and revitalized. This meditation includes body scan, breath awareness and visualization techniques.

Transcript

Yoga Nidra for insomnia.

Begin by switching off the lights and crawling into bed.

Relax and shavasana with your head on your pillow and your arms comfortably beside you.

Take this moment to get comfortable making any final adjustments before beginning yoga nidra.

Take a deep full breath.

Exhale out all your cares and worries from the day releasing all muscular tension in your entire body.

It is not necessary to deliberately release tension in each muscle.

Develop the feeling of total relaxation as felt just before deep sleep.

Follow along with the voice and with the instructions.

Do not overanalyze or intellectualize the instructions.

If your mind becomes too loud,

Release all tension in the mouth,

Especially the tongue.

When the mind begins narrating,

The tongue makes tiny micro movements which often goes unnoticed.

Still your mind by releasing all tension in the mouth,

Observing the total stillness of the tongue.

Now become aware of total stillness and relaxation.

Visualize your entire body from head to toe.

Observe the complete and perfect stillness of the body.

Silently repeat your sankalpa or a short positive affirmation three times.

Become aware of the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The palm of your hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The right waist,

The right hip,

The right thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the right foot,

The top of the right foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The entire right side of the body.

Now bring your awareness to the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The left waist,

The left hip,

The left thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the left foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The entire left side.

Now the back,

Become aware of the right shoulder blade,

The left shoulder blade,

The right buttock,

And the left buttock.

The spine,

Become aware of the whole back together.

Now bring your awareness to the top of the head,

The forehead,

Both sides of the head,

The right eyebrow,

The left eyebrow,

The space between the eyebrows,

The right eyelid,

And the left eyelid,

The right eye,

And the left eye,

The right ear,

Left ear,

Right cheek,

And left cheek,

The nose,

The tip of the nose,

The upper lip,

And the lower lip,

The chin,

The throat,

Right chest muscle,

Left chest muscle,

The middle of the chest,

The navel,

And the abdomen.

Visualize the whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

Left arm,

Both arms together,

The entire back,

Buttocks,

Spine,

Shoulder blades,

The entire front,

The abdomen,

And the chest,

The entire front and back together,

The whole head,

The whole body together.

Feel the points of your body laying against your bed.

Feel all the points of contact between your body and the bed.

Again,

Bring your awareness to the right hand thumb,

The second finger,

Third finger,

Fourth finger,

Fifth finger,

The palm of your hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The right waist,

The right hip,

The right thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the right foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The entire right side.

Bring your awareness to the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

The wrist,

The lower arm,

The elbow,

The upper arm,

The shoulder,

The armpit,

The left waist,

The left hip,

The left thigh,

The kneecap,

The calf muscle,

The ankle,

The heel,

The sole of the left foot,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Your entire left side.

Now the back.

Become aware of the right shoulder blade,

The left shoulder blade,

The right buttock,

And the left buttock,

The spine.

Become aware of the whole back together.

Now bring your awareness to the top of the head,

The forehead,

Both sides of the head,

The right eyebrow,

The left eyebrow,

The space between the eyebrows,

The right eyelid,

The left eyelid,

The right eye,

The left eye,

The right ear,

The left ear,

The right cheek,

The left cheek,

The nose,

The tip of the nose,

The upper lip,

The lower lip,

The chin,

The throat,

The right chest muscle,

Left chest muscle,

The middle of the chest,

The navel,

And the abdomen.

Visualize the whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

Left arm,

Both arms together,

The entire back,

Buttocks,

Spine,

Shoulder blades,

The entire front,

The abdomen,

And the chest,

The entire front and back together,

The whole head,

The whole body together.

Feel your body against your bed.

Now,

Without exerting any effort,

View the natural,

Spontaneous rhythms of your body on the breath.

Try to sneak up on the breath without interfering.

The breath flows spontaneously.

You are not doing it.

There is no effort involved.

Witness the natural ebb and flow of the breath rising and falling like waves on the sea.

Now,

Without exerting any effort,

View the natural,

Spontaneous rhythms of your body on the breath.

Feel the natural,

Spontaneous rhythms of your body on the sea.

Bring your awareness to the core of your chest directly back from the sternum.

Observe the silent and still space within the chest cavity.

Witness the inhaling breath dissipating at this point within your chest.

Now,

Without exerting any effort,

View the natural,

Spontaneous rhythms of your body on the breath.

Feel the natural,

Spontaneous rhythms of your body on the sea.

Now,

Without exerting any effort,

View the natural,

Spontaneous rhythms of your body on the breath.

Feel the natural,

Spontaneous rhythms of your body on the sea.

Now,

Without exerting any effort,

View the natural,

Spontaneous rhythms of your body on the breath.

Feel the natural,

Spontaneous rhythms of your body on the sea.

Now,

Without exerting any effort,

View the natural,

Spontaneous rhythms of your body on the breath.

Feel the natural,

Spontaneous rhythms of your body on the sea.

Now,

Without exerting any effort,

View the natural,

Spontaneous rhythms of your body on the breath.

If you find it necessary to continue,

You may begin mental alternate nostril breathing,

Counting backwards from 54.

Mentally draw the breath in through the left nostril and out through the right,

In through the right,

And out through the left.

All movements of the breath should be done mentally.

Continue 53 more rounds at your own pace.

If you lose track,

Come back to 54 and start over.

Feel the natural,

Spontaneous rhythms of your body on the sea.

You You You You You You You You You You You You You You You You You You You You

Reviews

Thank you for helping me get back to sleep. Namaste 🙏🏼

I love this meditation. Have used it hundreds of times. Thank you. It really works.