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Yoga Nidra For Sleep _ Insomnia Meditation · RosalieYoga

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  Speaker 1: Namaste. I'm Rosalie and this is a yoga nidra designed
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  Speaker 1: to help you sleep. It will help you drift into
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  Speaker 1: deeper and deeper states of rest. You may also find
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  Speaker 1: you're able to remember your dreams better when you next
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  Speaker 1: wake up. Begin by making sure everything is done and
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  Speaker 1: you're now ready for bed. If you're not quite ready,
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  Speaker 1: I encourage you to pause this video and do anything
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  Speaker 1: else you might need to get ready for a nice, long,
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  Speaker 1: restful sleep. Take your time to get completely comfortable Make
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  Speaker 1: any adjustments to really land into the support beneath you.
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  Speaker 1: Nestling down, using any props you might need to feel
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  Speaker 1: warm and cozy, completely comfortable. You may like a blanket
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  Speaker 1: on top of you. Can you snuggle in, create a
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  Speaker 1: little cocoon for yourself? You may like a pillow beneath
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  Speaker 1: your head, maybe something to cover your eyes. Perhaps adjusting
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  Speaker 1: your headphones, making sure they're completely comfortable. Is there anything
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  Speaker 1: you could do? be even a tiny bit more comfortable
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  Speaker 1: when you're ready close your eyes allowing yourself to be
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  Speaker 1: cocooned in this cozy warm space you've created sheltered from
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  Speaker 1: any external disturbances Feeling safe, protected, held. We'll begin with
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  Speaker 1: three big cleansing breaths. Take a deep inhale through the nose.
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  Speaker 1: Long exhale through the mouth. And again. One more big inhale.
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  Speaker 1: The whole of you settling down. Letting go. And bring
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  Speaker 1: all your awareness now to the forehead. All the little
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  Speaker 1: muscles of the forehead relaxing, letting go. And could you
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  Speaker 1: imagine a wave of relaxation flowing down to the eyes?
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  Speaker 1: All the little muscles around the eyes and behind the eyes.
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  Speaker 1: letting go. The eyes sinking back down into their sockets.
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  Speaker 1: The eyelids becoming heavy. Relaxation flowing down to the jaw.
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  Speaker 1: The whole jaw softening, letting go. The whole face releasing.
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  Speaker 1: All the expression in the face melting away. With every exhale,
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  Speaker 1: allowing any tension to drain from the body, sinking deeper
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  Speaker 1: and deeper into the support beneath you. And might you
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  Speaker 1: imagine softening the muscle of your mind letting go of
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  Speaker 1: any gripping in the mind, releasing any sense of needing
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  Speaker 1: to be or do anything else. The day is done.
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  Speaker 1: The time to deeply rest. Let your bones become heavy.
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  Speaker 1: Each bone resting deeply. Becoming heavier and heavier. Feeling the
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  Speaker 1: full weight of the bones as the body gets heavier
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  Speaker 1: and heavier. sinking deeper and deeper into the support beneath you.
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  Speaker 1: Now bring your awareness to the front of your body.
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  Speaker 1: Notice any sensations, perhaps the warmth or the softness of
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  Speaker 1: your clothes or your blankets. Notice any sensations from the
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  Speaker 1: air around you. And might you imagine and feel the
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  Speaker 1: walls around you, the ceiling above you. Sensing the entire
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  Speaker 1: physical body lying here. Completely still. The whole of you
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  Speaker 1: resting deeply. And notice the breath in the body. Just
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  Speaker 1: noticing that sense of expansion as you inhale and softening
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  Speaker 1: as you exhale and could you begin to lengthen the
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  Speaker 1: exhales making each exhale a little longer than the inhale
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  Speaker 1: perhaps inhaling to a count of four and exhaling to
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  Speaker 1: a count of six or seven the exhales longer than
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  Speaker 1: the inhales. The breath flowing in expanding, releasing like waves
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  Speaker 1: rolling in, rolling out. Now welcome a heartfelt intention, a sankalpa.
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  Speaker 1: Might you whisper to yourself, I drift effortlessly into a
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  Speaker 1: deep slumber, allowing my body to fully recharge. When I
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  Speaker 1: wake up, I'm able to recall all my dreams. Could
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  Speaker 1: you feel this intention with your whole body as you
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  Speaker 1: silently whisper to yourself? drift effortlessly into a deep slumber
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  Speaker 1: allowing my body to fully recharge and when I wake
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  Speaker 1: up I'm able to recall all my dreams We will
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  Speaker 1: begin now to rotate our awareness through the whole body.
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  Speaker 1: As your awareness moves through the body, could you welcome
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  Speaker 1: the energy of deep sleep to that part? As if
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  Speaker 1: each part of your body was being enveloped by the
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  Speaker 1: energy of deep and restful slumber. beginning inside the mouth,
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  Speaker 1: noticing all the sensations inside the mouth, the tongue, from
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  Speaker 1: the tip of your tongue to the root of your tongue,
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  Speaker 1: the roof of your mouth, inside the right cheek, Inside
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  Speaker 1: the left cheek. Sensing the teeth, the gums. All your
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  Speaker 1: awareness now to the right ear. The whole right ear.
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  Speaker 1: Now inside the right ear. Noticing the right ear listening.
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  Speaker 1: And now the left ear. The whole left ear. And
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  Speaker 1: inside the left ear listening. Both ears listening, receptive to
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  Speaker 1: each sound. Now the center of the forehead. And from
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  Speaker 1: the center of the forehead, awareness spreading downwards to the temples,
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  Speaker 1: Relaxing each temple, the right, the left. Sensing the right eye,
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  Speaker 1: the left eye, the cheekbones, the right, The left. The
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  Speaker 1: bridge of the nose. The tip of your nose. The
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  Speaker 1: right nostril. The left nostril. The sensation of air flowing
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  Speaker 1: in and out. The upper lip. The bottom lip. The chin.
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  Speaker 1: The center of your throat. The base of your throat.
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  Speaker 1: Down to the heart space. The right side of your chest.
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  Speaker 1: The right shoulder. Awareness flowing down through the upper arm.
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  Speaker 1: The elbow. The forearm. The wrist. the palm of your hand,
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  Speaker 1: the back of your hand, the right thumb, first finger, second, third,
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  Speaker 1: and little finger. All five fingertips of the right hand.
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  Speaker 1: Sensing all five fingertips. The space between the fingers. Could
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  Speaker 1: you notice where the space within the fingertips ends? and
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  Speaker 1: the space beyond begins. Awareness back to the palm, wrist, forearm, elbow,
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  Speaker 1: upper arm, The right shoulder. The whole right hand and arm.
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  Speaker 1: Sensing the whole right hand and arm wrapped in the
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  Speaker 1: energy of deep sleep. The heart space. and the left
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  Speaker 1: side of the chest, the left shoulder, an awareness flowing
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  Speaker 1: down through the upper arm, elbow, forearm, wrist, the palm
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  Speaker 1: of your hand, the back of your hand, the left thumb,
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  Speaker 1: first finger, second, third, little finger, sensing all five fingertips
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  Speaker 1: of the left hand. and the space in between the fingers.
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  Speaker 1: Could you notice where the space within the fingertips ends
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  Speaker 1: and the space beyond begins? Simply noticing. Awareness back to
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  Speaker 1: the palms. wrist, forearm, elbow, upper arm, shoulder, the whole
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  Speaker 1: left hand and arm, sensing the whole left hand and
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  Speaker 1: arm wrapped in the energy of deep Now both hands
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  Speaker 1: and arms together. The right, the left. Both hands and
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  Speaker 1: arms wrapped in the energy of deep sleep. Back to
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  Speaker 1: the heart space. Awareness flowing down through the torso to
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  Speaker 1: the belly the right side of the hip, the whole
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  Speaker 1: right thigh, the front, the back, flowing down to the knee,
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  Speaker 1: the shin, the calf, The ankle. The sole of your foot.
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  Speaker 1: The top of your foot. The right big toe. Second. Third. Fourth.
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  Speaker 1: And little toe. All five toes of the right foot.
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  Speaker 1: And the space between the toes. Attention back. The top
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  Speaker 1: of the foot. The sole of the foot. The ankle.
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  Speaker 1: Lower leg. Knee. Thigh. Up to the hip. The whole
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  Speaker 1: right foot and leg deeply resting. The sacrum. And over
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  Speaker 1: to the left hip. awareness flowing down through the whole
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  Speaker 1: left thigh, front and back, the knee, the shin, the calf,
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  Speaker 1: the heel of the foot, the ankle, The sole of
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  Speaker 1: your foot. The top of your foot. The left big toe. Second. Third. Fourth.
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  Speaker 1: And little toe. All five toes of the left foot.
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  Speaker 1: the toes. Attention back to the top of the foot,
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  Speaker 1: sole of the foot, the ankle flowing up through the
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  Speaker 1: lower leg, the knee, thighs, whole left foot and leg
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  Speaker 1: deeply resting. Now both feet and legs together all wrapped
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  Speaker 1: up the energy of deep Now sensing the whole back
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  Speaker 1: of your body. From the back of your head all
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  Speaker 1: the way down to your heels. The whole back body releasing.
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  Speaker 1: Deeply resting. The whole front of your body. From the
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  Speaker 1: crown of the head to the tips of your toes.
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  Speaker 1: Sensing the whole front of your body. The whole front
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  Speaker 1: of the body deeply resting. Now the whole body as one,
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  Speaker 1: the entire physical body wraps in the warm embrace of
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  Speaker 1: a dreamy deep sleep. Now notice the natural rhythm of
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  Speaker 1: your breath, sensing the expansion as you inhale, the release
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  Speaker 1: as you exhale. And as you notice your natural breath,
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  Speaker 1: count the breaths down from 20 to one. With each count,
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  Speaker 1: feeling your body relaxing deeper and deeper. You might imagine
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  Speaker 1: yourself at the top of a stairwell. Could you picture
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  Speaker 1: yourself taking a step down with each step? Shifting down
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  Speaker 1: into a deeper state of rest. Even deeper than before.
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  Speaker 1: At the top of the stairs. Inhale as you internally
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  Speaker 1: repeat 20. Exhale, stepping down 20. Inhale. Nineteen. Exhale, stepping down. Nineteen. Inhale. Eighteen. Exhale,
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  Speaker 1: stepping down. Eighteen. Continue all the way down to one
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  Speaker 1: in your own count. And now begin to feel your
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  Speaker 1: whole body becoming heavy. The whole body sinking deeper and
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  Speaker 1: deeper into the support beneath you. The whole body. Imagine
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  Speaker 1: the body, the mind so sleepy now. Sleepy and drifting off.
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  Speaker 1: Allowing thoughts to flow. A natural flow of sleepy dreamlike
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  Speaker 1: thoughts without taking any interest in what the thoughts might
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  Speaker 1: be about just let them flow freely welcoming a natural
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  Speaker 1: flow of images thoughts your attention towards the back of
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  Speaker 1: your closed eyelids you might notice spontaneous colors or images
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  Speaker 1: arising here or you might welcome the following images to
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  Speaker 1: rotate through your consciousness as I name them might you
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  Speaker 1: imagine Your bare feet in the soft green grass. A
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  Speaker 1: meadow of wild flowers dancing in the wind. Lush, rolling
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  Speaker 1: green mountains. A huge, bright, yellow sunflower. Sun rays glistening
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  Speaker 1: on a lake. A beautiful sunset. A dark night sky.
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  Speaker 1: A blanket of stars lighting up the dark night sky.
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  Speaker 1: An owl sitting in a tree. A full moon rising
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  Speaker 1: up higher and higher. Welcoming any dream-like images to arise,
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  Speaker 1: allowing thoughts to flow freely. How would it feel if
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  Speaker 1: you were already asleep? If you're still awake, might you
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  Speaker 1: welcome your sun khatapa once again? as we plant the
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  Speaker 1: seed deep in your subconscious mind. Might you repeat to yourself,
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  Speaker 1: I drift effortlessly into a deep slumber, allowing my body
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  Speaker 1: to fully recharge. And when I wake up, I'm able
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  Speaker 1: to recall all my dreams whole body heavy drifting drifting
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  Speaker 1: off to sleep now the energy Deep breaths all around you.
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  Speaker 1: Sleepy drifts. Remembering your intention to recall your dreams as
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  Speaker 1: you drift.