120-Minute Yoga Nidra Meditation For Insomnia And Deep Sleep

Welcome.

Thank you for joining me today.

It is time for rest.

As we focus on the image in our mind's eye of gazing at the stars,

The night is quiet and we take a journey to a safe place as we are stargazing and witnessing the dance of the night sky,

Gently falling asleep by the end of this practice,

Trusting in the wisdom of Yoga Nidra and trusting your own inner wisdom that knows the way to deep unconscious sleep.

This practice involves breath work,

A body scan and a guided journey,

Simply gazing at the stars in the vastness of space.

The music is specifically designed to promote delta brainwaves for slow wave sleep.

And if sleep doesn't come,

Know that you will relax into deep and slow brainwave states,

Slowing the breath and thoughts as you follow my guidance.

This will allow you to rest quietly with a little over an hour of music following the end of my guidance.

You can listen to this recording here on my channel or you can also listen to it without ads or distractions on my website in the link below.

Now let's find peace and the stillness together.

Imagine the sky at night,

Dark and vast with a blanket of stars.

Perhaps you are resting on the earth itself in a safe place,

Whatever that looks like for you.

It could be a beach,

A meadow,

Your backyard,

Or any place in your imagination that feels safe and secure.

Perhaps you're resting on the earth or swaying gently in a hammock,

Securely tied to two large sturdy trees,

Stable and grounded,

As they provide you with effortless support lying down on your back or in whatever position feels most comfortable to you.

Close your eyes,

Perhaps using an eye mask to embrace the darkness and your inner vision.

Or if you choose to keep your eyes open at the beginning,

Dim the lights.

It is time for rest.

And allow your body to melt into the gravity of your mattress,

Just as the earth effortlessly supports us.

Take the time to adjust any pillows,

Blankets,

Or headphones if you're using them for this practice.

Notice if you need to make any movements.

Adjusting your head,

Shoulders,

Arms,

Pelvis,

Or hips.

What position brings you the most rest and comfort?

You may pause this practice if you need more time to become comfortable.

And when you are ready,

Feeling completely supported,

Settle into stillness.

There is nothing for you to do,

Nowhere to go.

Simply relax with the intention to fall asleep.

Become aware of the stillness of your body.

Notice the gentle rise and fall of your breath.

No need to change it.

Nothing to do.

Simply observe.

Becoming aware of this moment.

Letting go of the day.

And releasing anything that does not serve you.

Allow space to witness your experience.

Expanding to allow for connection to your real self.

And bring awareness now to a sensation of floating through your body as you follow my voice.

Breathing at a rhythm of a four,

Six breath that will facilitate deep unconscious sleep.

We will start gradually.

Beginning with a three,

Three breath.

Inhale,

Two,

Three.

Exhale,

Two,

Three.

Inhale,

Two,

Three.

Exhale,

Two,

Three.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five,

Six.

Returning now to a natural rhythm.

Breathing effortlessly.

It is time now to embrace a positive healing intention.

Connecting to your heart's wish,

Also known as the sankalpa.

You may choose to whisper it silently to yourself or say it mentally.

I am drifting off into deep,

Effortless sleep.

I am drifting off into deep,

Effortless sleep.

Embracing this intention,

Allowing it to sink deeply into your heart and mind.

Know that the intention has been rooted into your unconscious mind.

It requires no effort to consciously carry this intention,

Settling even deeper into your mattress.

Embracing the stillness,

Embracing deep,

Unconsciously.

You notice that peace and calm settles into each point of awareness.

As we scan the body,

You might think of this body scan as a massage for your nervous system,

Energetically sensing the gentle release of tension.

There is nothing to do and nowhere to go.

Your mind can soften as if it's opening like a closed fist,

Releasing all ambitions and goals for the day.

Just following my guidance,

Embracing the intention to rest and experience deep,

Unconsciously.

As you follow my guidance in this body scan,

Imagine the light from the stars gracefully touches each point of the body with the grace of the night,

Welcoming darkness and quiet.

The kind of quiet and stillness that only night time can bring.

Begin noticing sensations in your mouth,

The roof of your mouth,

The back of your mouth,

The tip of your tongue,

The root of your tongue,

Upper gums and teeth,

Lower gums and teeth,

The space between your upper teeth and lower teeth,

Upper lip,

Lower lip.

The space between your lips,

The tip of your nose,

Inside the right nostril,

Inside the left nostril,

Right cheek,

Left cheek,

The right eye,

Eyelid,

Temple,

Right eyebrow.

Notice a space between the eyebrows,

The left eye,

Eyelid,

Temple,

Left eyebrow.

Bring awareness to both eyes as you deeply settle into relaxation and let go.

Witness the space between the eyes.

Notice if there is any residual tension in the eyes,

Eyebrows and forehead.

Bring awareness to your ears,

Right ear,

The folds and valleys of the outer ear,

The touch of air on the earlobe,

The ear canal,

Deep inside the inner ear.

Notice now the left ear,

The folds and valleys of the outer ear.

Feel the air on the earlobe,

The ear canal,

Deep inside the inner ear.

Witness the space between the ears.

Bring awareness to your skull and the hair at the top of your head,

Back of your head,

The whole face and head,

Along the neck and throat,

From the neck to the base of your neck to your collarbone.

Right collarbone,

Upper arm,

Right elbow,

Lower arm,

Right wrist,

Center of the palm,

And counting your fingers on your right hand down from five,

Four,

Three,

Two,

One.

Sense the space around your fingers.

Now bring your awareness back to the base of your neck,

The front of your chest,

Ribs,

Navel,

Lower belly,

The back of your chest,

Tailbone,

The pelvic bowl,

Witnessing the fluid movement of breath throughout the whole torso.

Witness sensations in your right hip,

Thigh,

Knee,

Lower leg,

Right foot,

Counting your toes on the right foot down from five,

Four,

Three,

Two,

One.

Sense the space around your toes on your right foot.

Now bring your awareness to your left hip,

Thigh,

Knee,

Lower leg.

Feel your left foot and counting the toes on your left foot down from five,

Four,

Three,

Two,

One.

Witness the space around the toes on your left foot and bring awareness to your whole body down the left and right,

Front and back,

The whole body,

A unified field of sensation.

Bring awareness throughout the whole body,

Head to toe,

Skin to bones,

And now bring awareness to your breath,

Breathing effortlessly at a rhythm that feels right to you,

Breathing naturally without effort.

Each exhale,

Letting go of any stress your body may be feeling,

Inhaling slowly,

Softly.

Witness the coolness of the air on the inhale.

Imagine you are breathing in cooling light,

Calming energy from the stars.

With each exhale,

You release any feelings that do not serve you on this quiet night,

Releasing fear,

Anger,

Frustration,

Negativity,

Or sadness.

Again,

Imagine that as you inhale,

You are breathing in light from the sky,

The stars and moon.

With each exhale,

Releasing emotions that do not serve you,

Releasing fear,

Anger,

Frustration,

Or sadness.

Again,

As you breathe,

Begin to visualize the energy of the stars effortlessly twinkling and sending the energy of vastness,

The energy of deep,

Deep sleep.

The night time is a time of stillness and reflection.

It's the perfect time to let go of anything that no longer serves you.

Inhaling calm,

Peaceful stillness.

Exhaling,

Feeling more centered and grounded,

Sinking deeper in your mattress.

Inhaling calm,

Peaceful stillness.

Exhaling,

Feeling more centered and grounded,

Sinking deeper in your mattress.

Inhaling calm,

Peaceful stillness.

Exhaling,

Feeling more centered and grounded,

Sinking deeper in your mattress.

Surrendering any worries to the vastness of the night sky.

That reminds you of perspective.

Witness the effortless twinkling of the stars as you rest in the gravity of our beloved earth.

Surrendering all worries to the night sky,

Letting go of any clenching onto thoughts or emotions as we release the busyness of the day,

Inviting the senses to open and deepen into feeling and listening to the body's intention to dissolve into a state of deep,

Deep sleep.

And now welcome the sensation of softness in your body as you embrace gravity,

Release tension as you soften into the earth,

Allowing the earth to recycle this energy.

Notice areas in your body where you feel a little tense and bring awareness to areas in your body where softness abides.

Notice awareness of any areas where tension exists and then feel places in your body where natural softness abides.

One more time,

Notice any remaining tension in your body and bring softness to your awareness,

The opposite sensation,

Feeling areas in your body that were once tense have now softened,

As if you have opened a clenched fist that becomes a soft,

Receptive,

Open palm.

Witnessing softness and tension existing simultaneously and then welcome softness into areas that held tension from the day.

Witnessing softness abiding throughout your entire body.

Head to toe,

Skin to bones,

As you settle even deeper in your mattress and now releasing your conscious awareness of your physical body.

It is time to turn your attention to the stars.

Imagine a blanket of stars above you,

Twinkling diamonds scattered across the darkness.

Each star,

A tiny beacon of light,

Vast,

Mysterious,

Feel the cooling sensation of the night air.

Imagine it washing over you,

Soothing your skin,

Relaxing your muscles.

Notice the tranquility of the night envelops you.

Bring your awareness to the vastness above you.

Release what no longer serves you and wish upon a shooting star.

What is your heart's wish?

Returning to your Sankalpa,

I am drifting into deep,

Effortless sleep.

I am drifting into deep,

Effortless sleep.

Again,

Visualize the stars and the moon above you in the night sky.

Witness the cool,

Soft light washing over your entire being.

Welcome the energy of deep,

Unconscious sleep.

Welcome the energy of deep,

Unconscious sleep.

Effortlessly relaxing into the healing sensation of rest and renewal.

Witness the moonlight and the starry night gently embrace you,

Cleansing your mind,

Heart and soul.

Allow it to fill you with a sensation of renewal,

Calming your nervous system as you embrace the practice of deep surrender,

Embracing delta brainwaves,

Soothing and restful,

And releasing what no longer serves you.

I will hold this minute of silence for you to release and let go.

Imagine you are resting under the moon and stars,

Embracing calm,

Peaceful alignment,

Feeling centered and grounded,

Settling deeper in your mattress.

Trust the journey and find comfort in the stillness and the soothing presence of the sounds of the night.

As you gaze upon the stars,

You may reflect on knowing as above,

So below,

Peaceful stillness above you.

Peaceful stillness below you.

Peaceful stillness above you.

Peaceful stillness below you.

In this moment,

Remember you are a reflection of the infinite harmony of the universe.

Embrace the magical energy that connects you to the starry night.

Allow this energy to heal you,

To bring deep,

Restorative sleep,

Soothing,

Comforting,

Restoring you to wholeness.

Feel the light surrounding you as it infuses every cell of your body.

Imagine the starry light gently relaxes your body with the intention of bringing you closer to deep,

Restorative sleep.

Filling your mind with peace,

Knowing there is nothing to do and nowhere to go as the energy of the stars flows through you like a warm,

Light stream.

It gently relaxes your body with the intention of embracing deep,

Restorative sleep.

Feel the starlight anchoring you deeper into restorative sleep.

As you inhale,

Allow the gravity of earth to support you,

Cradling you softly in this present moment.

As you exhale,

Feel the light radiating from you to the earth's outer atmosphere,

Radiating to the moon,

The sun,

The solar system,

The entire galaxy,

And beyond.

Feeling cradled by our beloved earth,

The stars and moon on display in the night sky,

Unwavering with sparkling light as above,

So below.

Peaceful,

Calming energy above in the night sky.

Peaceful,

Calming energy below as you rest with the earth supporting you.

Peaceful,

Calming energy above.

Peaceful,

Calming energy below.

Trusting you can handle whatever life brings you with peace and ease.

Peace.

Witness the starlight anchoring you deeper into restorative sleep.

Allow this intention to settle deeply into your heart and mind.

Inhaling the energy of the earth up the back of the body,

Towards the crown of the head.

Inhaling the energy of the stars flowing like a waterfall down the front of the body,

A circular rhythm of breath.

Inhaling energy of the earth up the back of the body,

Towards the crown of the head.

Exhaling the energy of the stars flowing like a waterfall down the front of the body,

A circular rhythm of breath,

Continuous,

Effortlessly flowing.

Inhaling the energy of the stars of the earth along the left side of the body.

Exhaling the energy of the stars flowing down along the right side of the body.

Inhaling the energy of the earth along the left side of the body.

Exhaling the energy of the stars flowing downward along the right side of the body.

A circular rhythm of breath.

Inhaling energy.

The air flows up the back of the body towards the crown of the head.

Exhaling the energy of the stars flowing like a waterfall down the front of the body.

A circular rhythm of breath,

Continuous,

Effortlessly flowing.

Inhaling the energy of the earth along the left side of the body.

Exhaling the energy of the stars flowing downward along the right side of the body.

A circular rhythm of breath,

Continuous,

Effortlessly flowing.

Inhaling the energy of the earth along the left side of the body.

Exhaling the energy of the stars flowing downward along the right side of the body.

A circular rhythm of breath,

Embracing the effortless nature of this breath as if you were already asleep.

Continuous,

Effortless flow.

Breathing as if you were already asleep.

Sinking deeper in your mattress.

Continuous flow.

Effortless glow of the stars rocking you to sleep.

Drifting deeper,

Deeper into unconscious sleep.

Sinking deeper in your mattress.

Witness the whole body resting.

Becoming heavier.

No effort.

Nothing to do.

Simply seeking deeper and deeper into unconscious deep sleep.

Allowing gravity to cradle you as you are drifting down,

Down,

Down to the deepest layers of unconscious sleep.

Imagine your body and mind are now asleep.

Watched over by the stars.

Drifting off into deep unconscious sleep.

As deep unconscious sleep is pulling you deeper into the mattress.

Just as gravity is effortless.

Nothing to do.

Nowhere to go.

Simply allowing all effort to flow back to the universe or to the earth.

To be recycled into deep unconscious sleep.

Embracing a slow,

Easy rhythm of breathing as you drift off to deep sleep.

Just as the stars shine effortlessly,

You drift effortlessly into deep unconscious sleep.

Just as the earth supports you effortlessly,

You drift off into deep unconscious sleep.

Just as the stars shine their radiant light upon you effortlessly,

You drift off into deep unconscious sleep.

Just as the gravity of earth supports you effortlessly,

You drift off into deep unconscious sleep.

Enjoy this music as you fall asleep.

Good night.