8H Calming Yoga Nidra For Insomnia | Nature Sounds

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8H Calming Yoga Nidra For Insomnia | Nature Sounds

by Elena Mironov

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

17

This 8-hour Sleep Yoga Nidra with gentle nature sounds is designed to quiet racing thoughts, slow the thinking mind, and guide you into a state of deep inner calm where sleep can arise naturally. Yoga Nidra has been shown to activate the parasympathetic nervous system, lower cortisol, and shift brain activity into slower theta and delta waves associated with deep sleep, cellular regeneration, and nervous system repair. As mental activity softens, the body enters a state of profound restoration, supporting emotional balance, brain recovery, and improved sleep quality. Nature sounds continue throughout the night, helping maintain relaxation and minimizing disruptions. For best results, listen at bedtime for 30 consecutive days to allow your nervous system to recalibrate and reset healthy sleep architecture.

Yoga Nidra Sleep Relaxation Body Scan Sankalpa Sound Awareness Breath Awareness Emotional Balance Grounding Nature Sounds Lightness Sensation Emotional Release

Meet your Teacher

Zürich, Switzerland

Meet your Teacher

Zürich, Switzerland

Transcript

Hello, I'm Elena. I'm a meditation teacher and a therapist. I created this practice to help you unwind, Melt away the stress, And drift into deep restful sleep. This meditation was originally created for my retreat participants, To support their sleep and relaxation, Following our time together. Over time, I felt called to share it more widely, So now it's here for you. For best results, Listen to this meditation for 30 evenings in a row, As you're drifting off, And let my voice gently guide you into sleep. Prepare for this Yoga Nidra practice, That will help you calm the mind and instill a deep sense of tranquility and peace. Prepare by coming to rest on your back, Your spine in one line. Cover yourself with a blanket, To stay warm throughout the practice. Open the palms of your hands to face outwards. Take your feet hip distance apart. Close your eyes. Take a moment to adjust your position, So that you are comfortable, And so that you can remain motionless during the practice. Begin by noticing all the sounds around you, One sound at a time. No need to name the sounds, Just let your attention drift from one sound to the next. Begin by noticing the sounds outside the room. Continue by bringing your attention to the sounds in the room. Finally, Bringing your attention to the sound of your breath and your heartbeat. And now, Letting go of the sounds. Begin to notice your breath, The depth of your breath, The ease of your breath, The pattern of your breath. Directing your breath to the lower belly, So that with each inhalation and each exhalation, The breath is becoming deeper and more relaxed. Notice how with each and every breath, Your breathing is becoming more calm. Now bring your attention to your sankalpa, Your intention. Think of something that is very important to you. Perhaps your dream or your vision. Something that you would like to manifest in your life. In your language, Create a short and simple phrase, In the present tense, To reflect your sankalpa. Memorize your sankalpa. Then repeat it to yourself three times. Now let me take you through a physical body. Just let your attention move through parts of your body as I name them. No need to make any movement or think any thoughts. Simply letting your attention follow my guidance. Begin by bringing your awareness to the right hand, Right thumb, Index finger, Middle finger, Ring finger, Little finger, Palm of your hand, Back of the hand, Wrist, Forearm, Elbow, Upper arm, Shoulder, Armpit, Side, Waist, Hip, Thigh, Knee, Lower leg, Ankle, Heel, Toe, Front of the foot, Sole of the foot, Right toes, Big toe, Second toe, Third toe, Fourth toe, Fifth toe, All right toes together. Continue on the left side. Bring your attention to your left hand. Left thumb, Index finger, Middle finger, Ring finger, Little finger, Palm of your hand, Right thumb, Index finger, Middle finger, Palm of the foot, Back of the hand, Wrist, Forearm, Elbow, Upper arm, Shoulder, Armpit, Side, Waist, Thigh, Lower leg, Heel, Toe, Lower leg, Ankle, Heel, Front of the foot, Sole of the foot, Left toes, Big toe, Second toe, Third toe, Fourth toe, Fifth toe, All left toes together. Let your attention move through the back of the body, All parts of your body that are in contact with the floor. Start with the heels resting on the floor, Backs of the knees, Backs of the thighs, Buttocks, Thighs, Lower back, Middle back, Upper back, Backs of the arms, Backs of the hands, Shoulders, Shoulders, Back of the neck, Back of the head, Crown of your head. Bring your attention to your ears, Your forehead, Eyebrows, Eyebrows center, Eyes, Nose, Tip of the nose, Cheeks, Jaw, Front of the neck, Collar bones, Front of the arms and hands. Return to your chest, Continue with your solar plexus, Upper abdomen, Lower abdomen, Inner organs, Front of the hips, Front of the thighs, Front of the knees, Lower legs, Ankles, Front of the feet, Back to toes. Now feel the whole right leg, Feel the whole left leg, Feel both legs together, Feel the whole right arm, Feel the whole left arm, Feel both arms together, Feel the whole back of the body, All parts of the body that are in contact with the floor, Feel the whole front of the body, All parts of the body facing the sky, Feel your whole body together. Now return to your breathing, Feel your breathing deep, Calm, Bringing your attention to the sensations in your body. Begin by creating a sensation of heaviness, Experience this heaviness, Visualize your body getting heavier and heavier on each exhalation as you relax into the support of the floor beneath you, Feeling grounded, Feeling the sensation of heaviness. Now reverse the sensation, Create the experience of lightness inside as if your body is becoming lighter and lighter with each in-breath, Feel the sense of lightness, Experience lightness. Notice how it feels to be so light you could almost float above the ground. Feel every sensation that comes with it. Now bring your mind back to your breath, Notice how your breath has become naturally calm and relaxed. Notice how your emotions are releasing their grip and how you're starting to feel calm, Releasing fears and worries and diving into deep tranquility, Returning to your essence of calm and tranquility, Allowing yourself to relax fully and to experience a sense of calm and ease. Breathing fully, Breathing easy, Experiencing a state of deep relaxation, Completely calm and at peace. A state of calm, Inner peace and relaxation.