Hello beautiful soul.
Welcome to this Yoga Nidra guided meditation created specifically for those who experience insomnia.
Please know this session is infused with loving,
Healing,
And compassionate energy.
My name is Wendy and I'm honored to be your guide today.
Welcome.
Surrender,
Lean in,
And listen to the sound of my voice.
The intention is for you to experience total relaxation and to fall asleep effortlessly,
Ultimately to remain in a state of peaceful and deep sleep.
The practice of Yoga Nidra helps prepare the body and the mind to fall asleep and to stay asleep.
This guided session is intended to assist you with getting the deep rest and the deep sleep you need,
The deep rest and deep sleep that you deserve.
Relax now and know there's nothing for you to do except to listen to the sound of my voice.
Before we begin and to ensure the optimum experience for deep rest and deep sleep,
Please go ahead and create a warm and cozy Yoga Nidra nest.
This means reaching for pillows and blankets,
Maybe a covering for your eye and maybe an eye mask or an eye pillow and adjusting the volume of your headphones to minimize distractions.
Really your comfort is of the utmost importance,
So doing whatever you can so that you're able to experience complete and total comfort as you settle into your warm cozy nest.
You want to feel and be fully supported and fully comfortable so that your body can completely surrender and find deep rest and ultimately deep sleep.
So closing down the eyes or softening your eyes if that's available to you and feeling your body resting,
Releasing into the support of your warm and cozy cocoon and then noticing how your breathing naturally ebbs and flows.
Notice how your breath is flowing in and out of your body without any effort and now when you're all settled into your Yoga Nidra nest,
See if you can shift just a tiny bit to make yourself even one or two percent more comfortable.
So making small adjustments,
Maybe a slight wiggle of your body or it could even be something like intentionally unclenching your jaw or even allowing your shoulders to drop away from your ears,
Just release a little bit more.
Any tiny minor adjustment that you can make that will help you sink in and release even further.
And now let's begin.
Taking a nice deep breath in through your nose and a nice easy exhale out through your mouth,
Allowing yourself to sink into the surface beneath you and again taking another deep breath in through your nose and exhaling out through your mouth,
Allowing your body to sink deeper and deeper and one more time,
Deep breath in and exhaling out and letting go and then allowing your breath to settle back in again into its natural organic rhythm,
Your natural breath.
Please know you cannot do Yoga Nidra wrong.
And now if you can,
Find complete stillness and remain as still as possible,
Remaining still so that you can experience deep nourishment,
Deep rest,
And deep,
Deep sleep.
Allowing your bones to become heavy now and feeling your bones,
They're so heavy.
And feeling your bones sinking into the surface beneath you and now becoming aware of the sounds around you,
The sound of my voice,
Allowing your body to relax and sink a little deeper into your nest.
And to the warm and safe feeling of your cocoon and see if you can drop down even a little deeper into your body,
Find even more stability,
Finding stillness and feeling safe,
Feeling secure and feeling totally supported.
And now bring your attention to your natural breath and focus on the movement of your breath.
And notice,
Is your breath deep?
Or is your breath shallow?
No judgment,
Just take some time here to notice the rhythm of your breath.
And then focusing on the sensations of your breath,
Noticing the breath on your nostrils.
As you breathe in,
Savor the air for just a moment and then release it slowly,
Expanding and condensing one breath at a time.
And as you breathe in and out,
Imagine now that there's a gentle wave that's flowing up and down your body.
And as you inhale,
The wave flows up,
Filling your body with a sense of peace,
A sense of calm,
A sense of serenity.
And then as you exhale,
The wave flows down through your body,
Washing all tension away.
And as you inhale,
Your body is filled with peace,
Calm,
Serenity.
And with every exhale,
Tension is washed away.
The waves are dissolving anxiety,
Dissolving fears,
Dissolving insecurities.
Now let's set your sankalpa,
Your personal intention.
As you may know,
An intention is like a seed,
And once your intention is planted,
It grows steadily beneath the surface.
You may already have an intention that you're working with.
But if not,
Your intention today could be something like,
I am ready for deep and restorative sleep.
Whatever you choose,
Repeat your intention three times silently to yourself,
Three times to anchor it in.
I am ready for deep and restorative sleep.
Now simply let go of your intention and trust.
There's nothing else you need to do.
Just let go of thinking and free yourself into sensing,
Feeling,
And just being.
You cannot do yoga nidra wrong.
And now allow your awareness to travel on a journey,
A journey through your body.
You might think of this journey as a mini massage.
All you need to do is continue to listen to my voice and remain as still as possible.
Simply place your attention on each part as I say it.
Welcome all sensation just as it is.
Let's begin.
Bring your awareness to the crown of your head,
Your forehead,
Your brows,
Your cheeks,
Your chin,
Your entire face.
Feel your whole head releasing.
Now feel your neck,
The back of your neck,
The sides of your neck,
Your throat.
Notice the notch at the base of your throat.
Feel your eyes,
Your right eye,
Both eyes together.
Notice your eyelids and feel each eyelash and notice where your eyelids touch.
Becoming aware of the surface of your eyes,
The center of your eyes,
The back of your eyes.
And now feel your eyes as energy.
They're like radiant,
Glowing embers,
Softening,
And releasing.
Become aware of your ears,
Your left ear,
Your right ear,
Both ears together.
Feel the wrinkles and folds of your ears,
The backs of your ears,
Your earlobes,
Your ear canals.
Follow your ear canals into your inner ear and notice your ears receiving sound.
Feel your ears listening and hearing.
And now feel your nose.
Notice your nostrils,
Your left nostril,
Your right nostril,
Both nostrils together.
Notice your breath,
Your nasal passages.
Follow your nasal passages all the way back into your head.
Releasing.
Now feel your mouth.
Feel the sensation in your mouth.
Feel your jaw,
Your lips,
Your upper lip,
Your lower lip.
Notice where your lips touch.
Feel the inside of your mouth,
The roof of your mouth.
Underneath your tongue,
Your upper teeth and gums,
Your lower teeth and gums,
The root of your tongue,
Center of your tongue,
And tip of your tongue.
Notice the sense of taste in your mouth.
Now feel your left inner cheek,
Your right inner cheek.
Feel all the parts together as a whole.
And feel your mouth as a sensation,
As energy,
Radiant vibration.
Now bring your awareness to your left hand.
Notice your left palm,
Your left thumb,
Your first finger,
And your index finger.
Second finger,
Ring finger,
Little finger.
Feel your whole left hand alive with energy.
Feel your left wrist,
Your left forearm,
Left elbow,
Left upper arm.
Your whole left shoulder.
Now bring your awareness to your right hand.
Notice your right palm,
Your right thumb,
Your first finger,
Second finger,
Ring finger,
Ring finger,
And little finger.
Feel your whole right hand alive with energy.
Feel your right wrist,
Your right forearm,
Right elbow,
Right upper arm,
Whole right shoulder.
Now become aware of your upper chest,
Your upper back,
Your shoulder blades.
Feel your heart center.
Notice your belly,
The ribs on your back,
And solar plexus.
Feel your belly,
Your navel center,
Your pelvis,
Your hips.
Feel your left hip,
Your left foot,
The toes of your left foot.
Your whole left foot.
Now feel your right hip,
Your right thigh,
Your right foot,
The toes of your right foot.
Feel your right hip,
Your right thigh,
Your right foot,
The toes of your right foot.
The bottom of your right foot.
Your whole right foot.
Notice both of your feet now.
Both of your feet softening and releasing.
Feel the root between your sitting bones.
Your navel center.
Your solar plexus.
Your heart center.
Your throat center.
Your mouth.
The third eye between your brows.
Your crown at the top of your head.
Now bring your awareness to the back of your body.
The back of your body is resting on the earth.
Feel the whole back of your body alive with radiant vibration.
And now bring your awareness to the front of your body.
Feel the whole front of your body alive with radiant vibration.
Bring your awareness to the right side of your body.
Feeling the whole right side alive with radiant vibration.
And bring your awareness to the left side of your body.
Feeling the whole left side alive with radiant vibration.
Feeling sensation throughout your entire body.
Feeling your body as a whole and to complete entity.
You cannot do yoga nidra wrong.
I'll now begin to describe various images and settings.
Allow your mind to be free to travel at this time.
Don't become attached to any one setting or image.
You're a traveler.
You're just a traveler.
From place to place in your mind.
Let's begin.
An ocean.
A deep blue ocean.
A beach with white sand.
A seagull flying over the sand.
Pelicans chasing the ocean current over the waves.
The waves crashing on the beach.
The desert.
A cactus in the desert.
Blue sky.
Clear blue cloudless sky.
Lush green grass.
Storm clouds.
A cool breeze.
The crack of thunder.
The dark sky illuminated by lightning.
A long dirt road stretching toward the horizon.
A grove of olive trees.
A farmer.
A woman pulling water from a well.
Children playing in the distance.
A tall tree stretching up to the sky.
Blue sky.
Mountains in the distance topped with snow.
A farmhouse.
A stable.
Horses enclosed in a corral.
Sunset.
A flock of dark black birds in the sky.
The sounds of crickets.
An old front porch with a swing.
A glass of cold lemonade.
A worn chair next to the fireplace.
A gray cat curled on a small rug.
An elderly woman sipping tea.
A rose garden in full bloom.
A robin with a worm in its beak.
Cool,
Dry concrete.
A church with tall spires.
White,
Puffy clouds.
Flickering flame.
Imagine being wrapped in the hug of a beautiful,
Warm,
And loving cocoon.
You're floating along.
Gently swaying.
Floating along like a weightless cloud.
Floating along effortlessly.
Drifting off into restful and deep sleep.
Wishing you sweet dreams,
Dear one.
