Namaste,
I am Sandeep.
Welcome to Yoga Nidra for Insomnia.
Begin by switching off the light and crawling into the bed.
Relax in Shavasana with your head on the pillow and your arms beside you.
Take this moment to get comfortable making any final adjustments before beginning yoga nidra.
Now take a deep breath.
Exhale all cares and worries from the day.
Inhale deep with exhalation releasing all muscular tension from your entire body.
It is not necessary to release tension in each muscle,
Just develop the feeling of total relaxation as felt just before deep sleep.
Follow along with the voice and the instructions.
Don't over analyze or intellectualize the instructions.
Allow yourself to become calm and steady.
Now bring a feeling of inner relaxation in your entire body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from top of the head to the tips of the toes and mentally repeat the mantra OM.
Complete stillness and complete awareness of the whole body.
Again OM.
Continue your awareness of the whole body.
The whole body.
Now gently shift your awareness to all the different sounds present here.
Without getting struck with any one particular sound,
Keep your awareness moving from sound to sound.
Observe one sound and then move to second sound.
Observe second and then move to third.
Like this keep your awareness moving from sound to sound.
Keep the awareness moving from sound to sound.
Try to find the most distant sound which you can hear.
Whole awareness.
Find the sounds.
Keep your awareness moving from sound to sound.
Searching for the most distant sound.
Keep your awareness moving from sound to sound.
Keep the awareness moving from sound to sound.
Now gently let go the sound of awareness.
Bring your awareness to the contact points between body and your bed.
Feel the touch of the bed to your body.
Feel all the points of contact between your body and the bed.
Now we begin body scan.
I will aim a body part,
Repeat it to yourself,
Become aware of that body part and then letting go of the body part,
Move your awareness to the next.
Gently bring your awareness to the right hand.
Right hand thumb,
The second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back side of the hand,
Wrist,
The lower part of the arm,
Elbow,
Upper part of the arm,
Right shoulder,
Right armpit,
Right side waist,
Right hip,
The right thigh,
Knee cap,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Whole right side,
Become aware of left hand thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Fingers and thumb,
Palm of the hand,
Back side of the hand,
Wrist,
Lower part of the arm,
Elbow,
Upper part of the arm,
Left armpit,
The left waist,
Left hip,
Left thigh,
Knee cap,
The calf muscle,
Ankle,
Heel,
Sole of the foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Whole left side,
Now to the back,
Become aware of lower back,
Right hip,
Left hip,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Right side of the head,
Left side of the head,
Right ear,
Left ear,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Tip of the nose,
Right nostril,
Left nostril,
Right side cheek,
Left side cheek,
Upper lip,
Upper jaw,
Upper palate,
Tongue,
Lower jaw,
Lower palate,
Lower lip,
Chin,
Throat,
Right collar bone,
Left collar bone,
Right side of the chest,
Left side chest,
Middle part of the chest,
Sternum,
Upper abdomen,
Middle abdomen,
Lower abdomen,
The whole right leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole left arm,
Both arms together,
Whole back,
Buttocks,
Spine,
Shoulder blades,
Whole front,
Abdomen,
Chest,
Whole of the back and front together,
Whole head,
The whole body together,
The whole body together,
The whole body together,
Again bring your awareness to right hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Fingers and thumb,
Palm of the hand,
Back side of the hand,
Wrist,
Lower part of the arm,
Elbow,
Upper part of the arm,
Right shoulder,
Right armpit,
Right side waist,
Right hip,
Right thigh,
Knee cap,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Upper part of the foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Left hand thumb,
Second finger,
Third,
Fourth,
Fifth,
Fingers and thumb,
Palm of the hand,
Back side of the hand,
Wrist,
Lower part of the arm,
Elbow,
Upper part of the arm,
Left shoulder,
Left armpit,
Left side waist,
Thigh,
Left hip,
Thigh,
Knee cap,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Whole left side,
Whole right side,
Now lower back,
Right hip,
Left hip,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head,
Upper part of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between two eyebrows,
Right side of the head,
Left side of the head,
Right ear,
Left ear,
Right eye,
Left eye,
The nose,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle part of the chest,
Upper abdomen,
Middle abdomen,
Lower abdomen,
Whole right leg,
Whole left leg,
Both legs together,
The right arm,
The left arm,
Both arms together,
Entire back,
Entire front,
The whole back and front together,
The whole head,
The whole body together,
The whole body together,
The whole body together,
The whole body together,
Whole body together.
Now become aware of your breath,
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm,
The breathing is natural,
Automatic,
You are not doing it,
There is no effort.
Complete awareness of the breath.
Now gently be aware of your nostrils,
Just feel the breath coming in through the nostrils and going out through the nostrils.
Full awareness on your nostrils.
Now we will start 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,
This is one round.
Continue 53 more rounds at your own pace.
If you lose track,
Come back to 54 and start over,
All movements of the breath to be done mentally.
