Free Meditations & Yoga Nidra for Insomnia

We are thrilled to announce a new feature on the website - free meditations! We only have one thus far, but you can expect them to multiple in the coming weeks. Our first meditation is a Yoga Nidra to help you sleep.


As someone who struggled for years with insomnia, I know how frustrating it is to go to bed exhausted and still be unable to sleep. Additionally, a recent book by Dr. Matthew Walker has shown that sleep is exceptionally important for a number of health reasons (I highly recommend his Why We Sleep).


I hope this track helps you, brothers and sisters. You may also want to read our earlier blog that contains some tips to help you sleep.

You can play the Yoga Nidra from your phone, but try to adjust your phone so that the light is not facing you (e.g. place it under a pillow or upside down on your bedside table). The light from our phones is a subtle cue to the brain to stay awake, so it’s best to block this before bed (this is good advice, even if you’re not listening to this meditation. Much research has been done about the links between insomnia and cell phones).

In a Yoga Nidra class, you will usually hear the teacher ask you to stay awake. This is because one use of Yoga Nidra is to increase awareness, which you can practice by listening to the teacher’s voice. However, I’ve created this Yoga Nidra to help you fall asleep.

Without getting into a long explanation of brain waves, know that, to fall asleep, our brain needs to enter an Alpha state. In Alpha, your brain begin secreting serotonin, and the waves slow to 8 to 12 hertz. One of the reasons some of us may struggle to sleep is that the 8 to 12 window is pretty narrow, so if we are over-stimulated due to a stressful day, too much coffee, or some other stimulating behavior or substance, it is really hard to hit this brain wave sleep spot to drive off to dreamland.


In this Yoga Nidra, I’m using cues, a tone of voice, and phrases to help slow your mind chatter so that you can arrive in Alpha and drift to sleep. If you don’t, that’s okay, too. You will have enjoyed a pleasant meditation.

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