Yoga Nidra For Insomnia: Fall Asleep With Gentle Ocean Waves

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,

To fall asleep effortlessly and 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 specific guided meditation session is intended to assist you with getting the deep rest and the deep sleep that you need.

The deep rest and deep sleep that you deserve.

The first half of this session offers guided meditation followed by about 30 minutes of soothing ocean waves,

Gently assisting with transporting you into a peaceful and deep sleep.

Relax now and know there's nothing for you to do except to listen to the sound of my voice and to the sound of the ocean waves.

Before we begin and to ensure the optimum experience for deep rest and deep sleep,

Please create a warm and cozy yoga nidra nest.

That means reaching for pillows and blankets,

A covering for your eyes,

Maybe an eye mask or an eye pillow,

And adjusting the volume of your headphones just to make sure that you minimize any outside distractions because your comfort is of the utmost of importance.

So doing whatever you can so that you're able to experience complete and total comfort as you settle into your warm and cozy yoga nidra nest.

You want to be sure that you feel and that you're fully supported and fully comfortable so that your body can completely surrender and so that you can find deep rest and ultimately deep sleep.

So closing down or softening the eyes if that's available to you,

And feeling your body resting and releasing into the support of your warm and cozy cocoon,

And noticing how your breathing naturally ebbs and flows,

And noticing your breath flowing in and out of your body without any effort.

When you're all snuggled into your yoga nidra nest,

See if you can shift just a tiny bit to make yourself even one or two percent more comfortable.

By making small adjustments,

Maybe a slight wiggle of the body,

Settling in more.

Or it could even be something like intentionally unclenching your jaw,

Noticing if your jaw is ready to be released.

Or it could even be allowing your shoulders to release and drop away from your ears.

Maybe try one of those micro adjustments.

It's just a tiny minor adjustment.

It can help you sink in.

It can help you release even further.

And now let's begin.

Taking a nice deep breath in through the nose,

And then a nice easy exhale out through the mouth.

Allowing yourself to sink into the surface beneath you.

And then again,

Taking another deep breath in through your nose,

And exhaling out through your mouth.

Sinking even more,

Releasing.

One more time,

Deep breath in,

And then allowing your breath to settle back in into its natural organic rhythm again.

And please know you can add your yoga nidra around.

And now if you can,

Find complete stillness now.

Staying as still as possible so you can experience deep nourishment.

Deep rest.

Deep sleep.

Allowing your bones to become heavy.

And feeling your bones sinking into the surface beneath you.

And then becoming aware of the sounds around you.

The sound of my voice,

And the sound of the ocean waves in this audio.

Feeling the sound of the waves.

Washing through you.

Allowing the waves to come.

Allowing your body to relax and sink a little deeper into your nest.

Into your warm and safe cocoon.

See if you can drop down a little deeper into your body,

And find even more stability.

Finding stillness.

Feeling safe.

Feeling secure.

And feeling supported.

Now bring your attention to your natural breath.

And focus on the movement of your breath.

Is your breath deep?

Or is your breath shallow?

No judgment.

Just take some time now to notice the rhythm of your breath.

And then focus on the sensations.

Of your breath.

Notice the breath on your nostrils.

As you breathe in,

Savor the air for just a moment.

And then release it slowly.

Banding and condensing.

One breath at a time.

As you breathe in and out,

Imagine a gentle wave flowing up and down your entire body.

As you inhale,

The wave flows up.

Filling your body with a sense of peace.

Sense of calm.

A sense of serenity and security.

And exhaling,

The wave flows down through your body,

Washing the tension away.

With every inhale,

Your body is filled with peace,

Calm,

And serenity.

With every exhale,

Tension is washed away.

The waves are dissolving anxiety.

Dissolving fears.

And dissolving insecurities.

Now let's set your sankalpa,

Your personal intention.

An intention is like a seed.

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 yet,

You can still feel it.

Your intention could be something like,

I am ready for deep and restorative sleep.

Whatever you choose though,

Repeat your intention three times silently to yourself.

Three times to anchor it in.

I am ready for deep and restorative sleep.

And now simply let go of your intention and trust.

There's nothing else you need to do.

Let go of thinking.

And free yourself into sensing,

Feeling,

And just being.

You cannot do yoga nidra wrong.

And to 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 to continue to listen to my voice and remain as still as possible.

Simply place your attention on each body part as I say it.

And 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 mouth.

And your chin.

Your entire face.

Feel your whole head releasing.

The back of your neck.

And the sides of your neck.

Your throat.

Notice the notch at the base of your throat.

Feel your eyes.

Your left eye.

And your right eye.

Both eyes together.

Notice your eyelids.

Feel each eyelash.

And notice where your eyelids touch.

Become aware of the surface of your eyes.

The center of your eyes.

The back of your eyes.

And feel your eyes now as energy.

They're like radiant,

Glowing embers.

Now become aware of your ears.

Your left ear.

Your right ear.

And both ears together.

Feel the wrinkles and folds of your ears.

The backs of your ears.

Your earlobes.

Your ear canals.

Follow the ear canals into your inner ear.

Notice your ears receiving sound.

And feel your ears listening and hearing.

Notice your nostrils.

Your left nostril.

Your right nostril.

And both nostrils together.

Notice your breath.

Your nasal passages.

And follow your nasal passages all the way back into your head.

Softening.

Releasing.

Now feel your mouth.

Feel the sensation in your mouth.

And 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.

And underneath your tongue.

Your upper teeth and gums.

Your lower teeth and gums.

Your tongue.

The root of your tongue.

Center of your tongue.

And the tip of your tongue.

Notice the sense of taste in your mouth.

And feel your left inner cheek.

And your right inner cheek.

Now feel all the parts together as a whole.

Feel your mouth as sensation.

As energy.

As radiant vibration.

And now bring your awareness to your left hand.

Notice your left palm.

Your first finger.

Second finger.

And little finger.

Feel your whole left hand.

Alive with energy.

Feel your left wrist.

Your left forearm.

And 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.

And little finger.

Feel your whole right hand.

Alive with energy.

Feel your right wrist.

Your right forearm.

And your whole right shoulder.

Become aware of your upper chest.

Your upper back.

Your shoulder blades.

Now feel your heart center.

Notice your belly.

The ribs on your back.

Your solar plexus.

Feel your belly.

Your navel center.

Your pelvis.

And your hips.

Feel your left hip.

Left thigh.

Left knee.

Lower left leg.

The toes of your left foot.

The sole of your left foot.

Your whole left foot.

Now feel your right hip.

Right knee.

Your right foot.

The toes of your right foot.

The bottom of your right foot.

Your whole right foot.

Now notice both of your feet.

Both of your feet are softening.

And releasing.

Now feel your root between your sitting bones.

Your navel center.

Your solar plexus.

Your heart center.

Your throat center.

Your third eye between your brows.

And 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 comfortably 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 right side alive with radiant vibration.

Bring your awareness to the left side of your body.

Feeling the left side alive with radiant vibration.

Feel sensation throughout your entire body.

And feel your body as a whole and complete entity.

You cannot do yoga nidra wrong.

I will now begin to describe various images and settings.

Allow your mind to be free to travel.

Don't become attached to any one setting or image.

You're a traveler.

You're jumping 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 white sand.

The desert.

A cactus in the desert.

Blue sky.

Clear blue cloudless sky.

Birds singing.

A walled garden.

The crack of thunder.

The dark sky illuminated by light.

A long dirt road stretching toward the horizon.

A grove of olive trees.

Children playing in the distance.

A tall tree stretching up to the sky.

Blue sky,

Warm sun.

Mountains in the distance topped with snow.

Horses enclosed in a corral.

The hoot of an owl.

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 woman in its beak.

Cool,

Dry concrete.

A church with tall spires.

White puffy clouds.

A white dove.

Flickering flame.

Imagine you're wrapped in the hug of a beautiful,

Warm,

And loving cocoon.

Floating along.

And gently swaying.

Floating along like a weightless cloud.

And drifting off into restful and deep sleep.

Sweet dreams,

Dear wine.