In this episode of Wake the Fuck Up, host Toni Porrello guides listeners through a 45-minute Yoga Nidra guided meditation designed to help with falling asleep quickly and easily. The session explores the eight stages of Yoga Nidra, focusing on deep relaxation and body awareness. The episode provides chapter markers for convenience and offers various tips to eliminate distractions and ensure comfort during the meditation. Toni also introduces the practice of setting a sankalpa, or intention, to manifest restful sleep. Stay tuned for more on lucid dreaming and sleep practices, and check out Toni's upcoming retreat at Omega Institute.

00:00 Introduction to Wake the Fuck Up

00:30 Today's Meditation Overview

02:08 Preparing for Meditation

05:11 Settling In

06:18 Setting Your Intention

07:51 Body Scan

25:37 Sense Perception

34:51 Square Breathing Technique

37:52 Visualization Journey

43:36 Returning to the Body & Intention

45:58 Conclusion and Announcements

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