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Transcript

Yoga Nidra for Sleep · RosalieYoga

• 0:02
  Speaker 1: Namaste. I'm Rosalind.
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  Speaker 2: This is a yoga nidra designed to help you sleep.
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  Speaker 1: It will help you.
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  Speaker 2: Drift into deeper and deeper states of rest. You may
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  Speaker 2: also find you're able to remember your dreams better when
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  Speaker 2: you next wake up. Begin by nestling in and making
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  Speaker 2: any adjustments to really land into the mattress beneath you.
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  Speaker 2: Take the time to make any adjustments here, perhaps snuggling
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  Speaker 2: down under your blanket, perhaps fluffing up the pillow underneath
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  Speaker 2: your head or you might like to cover your eyes
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  Speaker 2: taking the time to adjust the legs.
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  Speaker 1: The hips the arms the neck your head.
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  Speaker 2: What could you do to be even a tiny bit
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  Speaker 2: more comfortable? Now closing down the eyes and let yourself
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  Speaker 2: be cocooned In this warm and cozy space you've created
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  Speaker 2: for yourself. Sheltered from any outside disturbances. Feeling warm.
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  Speaker 1: Protected. Take a deep inhale through the nose.
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  Speaker 2: Long exhale through the mouth.
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  Speaker 1: And again.
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  Speaker 2: One more.
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  Speaker 1: Let it all go.
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  Speaker 2: Settling down, letting any remnants.
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  Speaker 1: Of your day.
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  Speaker 2: Fall away. The day is done. The time for rest
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  Speaker 2: is now. And begin by sensing the whole forehead. All
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  Speaker 2: the muscles of the forehead relaxing, letting go. And could
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  Speaker 2: you imagine a wave of relaxation spreading from the forehead
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  Speaker 2: down into the eyes allow the eyes to sink down
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  Speaker 2: into their sockets all the little muscles around the eyes
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  Speaker 2: softening releasing letting go the eyelids becoming heavy and allow
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  Speaker 2: this feeling of relaxation to spread down into the cheeks.
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  Speaker 1: Jaw.
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  Speaker 2: The whole jaw releasing.
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  Speaker 1: Letting go. The tongue relaxing.
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  Speaker 2: The whole face and head completely letting go and allowing
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  Speaker 2: this feeling of relaxation to flow downwards through the whole
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  Speaker 2: body with every exhale allowing any tension to drain from
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  Speaker 2: the body sinking deeper and deeper into the mattress beneath
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  Speaker 2: you and might you imagine softening the muscle of your mind.
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  Speaker 2: Softening any gripping in the mind, just letting go. The
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  Speaker 2: time to rest is now. Let your bones each bone
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  Speaker 2: in your body resting deeply becoming heavier and heavier feeling
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  Speaker 2: the full weight of the bones as the body gets
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  Speaker 2: heavier And could you relax back into a sense of
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  Speaker 2: spacious awareness as the body gets heavier.
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  Speaker 1: And heavier?
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  Speaker 2: Sensing the entire physical body lying here, completely still, winding down,
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  Speaker 2: the whole body resting deeply. And notice The breath in
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  Speaker 2: the body. The sense of expansion as you inhale. And
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  Speaker 2: softening and release as you exhale. Begin to lengthen the exhales.
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  Speaker 2: Making each exhale a little longer than the inhale. Perhaps
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  Speaker 2: inhaling to a count of four, exhaling to a count
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  Speaker 2: of six or seven. Continuing like this, the exhales longer
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  Speaker 2: than the inhale. As you welcome the exhale to be
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  Speaker 2: longer than the inhale. could you make this breath continuous
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  Speaker 2: so there's no pause between the inhales and the exhales?
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  Speaker 2: The inhales merging into the exhales. The exhales merging into
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  Speaker 2: the inhales. In and out with this continuous breath. Breath
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  Speaker 2: flowing in and out. Expanding, releasing. Take a wave, rolling in,
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  Speaker 2: rolling out. Now welcoming a heartfelt intention, a sankalpa for
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  Speaker 2: your practice. of deep restorative rest might you whisper to
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  Speaker 2: yourself I fall asleep quickly and my body fully recharges
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  Speaker 2: itself and when I wake up I can recall all
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  Speaker 2: my dreams Could you whisper this to yourself three times
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  Speaker 2: and feel it through your whole being as you say it?
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  Speaker 2: I fall asleep quickly and my body fully recharges itself.
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  Speaker 2: And when I wake up, I can recall all my dreams.
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  Speaker 2: We will begin now to rotate our attention through the
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  Speaker 2: whole body. As your awareness moves through the body, could
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  Speaker 2: you welcome the energy of deep sleep? As if each
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  Speaker 2: part of your body was being wrapped in the energy
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  Speaker 2: of deep sleep. Beginning inside the mouth. Noticing all the
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  Speaker 2: sensations inside the mouth. From the tip of your tongue
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  Speaker 2: all the way back to the root of your tongue.
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  Speaker 2: the teeth and the gums of the upper jaw and
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  Speaker 2: the teeth and the gums of the lower jaw.
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  Speaker 1: The roof of your.
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  Speaker 2: Mouth inside The right cheek. Inside the left cheek. Now
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  Speaker 2: the right ear. Sensing the whole right ear. And inside
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  Speaker 2: the ear. all the way out towards the outer ear
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  Speaker 2: the ear lobe noticing the right ear listening now the
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  Speaker 2: left ear sensing the whole left ear inside the ear
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  Speaker 2: all the way out towards the outer ear the ear
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  Speaker 2: lobe and noticing the left ear Both ears listening. Noticing sounds.
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  Speaker 2: Noticing the ears receptive to each sound. The center of
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  Speaker 2: the forehead from the center of the forehead awareness spreading
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  Speaker 2: down towards the temples relaxing each temple.
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  Speaker 1: The right the left.
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  Speaker 2: Sensing the right eyebrow.
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  Speaker 1: And the left. The right eye.
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  Speaker 2: Sinking deeper and deeper. The left eye sinking deeper and deeper.
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  Speaker 2: The cheeks, right and left. Down to the tip of
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  Speaker 2: your nose. Noticing the sensation of air at the tip
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  Speaker 2: of the nose. The flow of air inside the nose.
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  Speaker 1: The upper lip. bottom lip.
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  Speaker 2: The chin the whole face and head wrapped in the
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  Speaker 2: energy of deep sleep and allowing this sense of deep
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  Speaker 2: rest Slow downwards to the throat. Down to the center
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  Speaker 2: of the heart. Connecting, sensing your heart space. The right shoulder.
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  Speaker 1: Upper arm.
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  Speaker 2: Elbow Forearm Wrist The center of.
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  Speaker 1: The palm The back of the hands. The thumb. First finger. Second. Third.
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  Speaker 2: Little finger sensing all five fingertips of the right hand
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  Speaker 2: all the fingertips and the space between the fingers noticing
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  Speaker 2: the space between the fingers? Could you notice where the
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  Speaker 2: space of each fingertip ends and where the space beyond
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  Speaker 2: the fingertips Bringing attention back to the palm, the wrist, forearm, elbow,
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  Speaker 2: upper arm.
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  Speaker 1: And the shoulder.
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  Speaker 2: The whole right hand and arm. Sensing the whole right
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  Speaker 2: hand and arm wrapped in the energy of deep sleep.
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  Speaker 2: The right side of the chest, back to your heart center,
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  Speaker 2: the center of your chest. the left side of the chest,
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  Speaker 2: the left shoulder, upper arm, elbow, forearm, wrist, of the
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  Speaker 2: palm the back of the hand the left thumb first
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  Speaker 2: finger second third little finger Sensing all five fingertips. All
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  Speaker 2: five fingertips of the left hand. And sensing the space
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  Speaker 2: between the fingers. you notice where the fingertips end and
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  Speaker 2: the space beyond begins. Bringing awareness back to the palm, wrist, forearm, elbow.
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  Speaker 2: upper arm, shoulder, the whole left hand and arm enveloped
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  Speaker 2: in the energy of deep sleep. Now both hands and
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  Speaker 2: arms together. Sensing the right and the left.
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  Speaker 1: Together. Back to the.
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  Speaker 2: Heart center, flowing down through the solar plexus. to the
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  Speaker 2: navel center, the lower belly, and both hips. Sensing only
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  Speaker 2: the right side hip, the right side hip. flowing down
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  Speaker 2: through the thigh, front and back, the knee, the lower leg,
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  Speaker 2: front and back, the ankle, the heel of the foot,
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  Speaker 2: The sole of your foot. The top of the foot.
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  Speaker 2: The right big toe.
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  Speaker 1: Second. Third. Fourth.
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  Speaker 2: And little toe. sensing all five toes and the space
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  Speaker 2: between the toes. Sensing or imagining the space between the toes.
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  Speaker 2: Could you sense where the toes end? and the space
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  Speaker 2: around the toes begin. Attention back to the top of
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  Speaker 2: the foot, the sole, the heel, the ankle, the lower
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  Speaker 2: leg the knee thigh back to the hip sensing the
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  Speaker 2: whole right foot and leg as one the whole right
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  Speaker 2: foot and leg wrapped in the energy sleep to the
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  Speaker 2: left hip bringing all your awareness to the left hip
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  Speaker 2: down through the whole thigh front and back.
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  Speaker 1: The knee.
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  Speaker 2: Lower leg. The ankle. The heel of the foot. The
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  Speaker 2: sole of the foot. The top of your foot. your
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  Speaker 2: left big toe, seconds, third, fourth, and little. toe sensing
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  Speaker 2: all five toes of the left foot and the space
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  Speaker 2: that exists between the toes can you sense where the
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  Speaker 2: toes end and the space around the toes begins attention
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  Speaker 2: back to the top of the foot soul heel, ankle,
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  Speaker 2: the lower leg, knee, thigh, and back to the hip.
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  Speaker 2: The whole left foot and leg senses whole left foot
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  Speaker 2: and leg wrapped in the energy of deep sleep now
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  Speaker 2: both feet and legs together.
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  Speaker 1: The left.
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  Speaker 2: Both feet and legs together envelops in the energy of
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  Speaker 2: deep sleep now sensing the whole back body the whole
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  Speaker 2: whole front body. Sensing the whole front body. Now the
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  Speaker 2: whole body as one. The whole body as one. Wrap
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  Speaker 2: dreamy embrace of deep sleep now notice the natural rhythm
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  Speaker 2: of your breath sensing the gentle expansion as you inhale
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  Speaker 2: the release as you exhale and welcoming this breath to
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  Speaker 2: be continuous. So there's no pause between the inhales and
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  Speaker 2: the exhales. Continuous breath. And as you notice, natural continuous
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  Speaker 2: breath might you count the breath down from ten to
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  Speaker 2: one with every count feeling your body relaxing deeper and
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  Speaker 2: deeper almost as though you were at the top of
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  Speaker 2: a stairwell but you picture yourself taking a step down
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  Speaker 2: with each count. And as you step down, shifting down
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  Speaker 2: into a deeper state of rest, even deeper than before.
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  Speaker 2: From the top of the stair, Breath rises ten.
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  Speaker 1: Take a step down.
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  Speaker 2: It falls ten. It rises nine.
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  Speaker 1: Stepping down.
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  Speaker 2: It falls nine. Continue down to one on your own count.
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  Speaker 2: Continuous Easy breath. let the counting go and now welcoming
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  Speaker 2: and inviting the feeling of heaviness through the whole body
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  Speaker 2: feeling and imagining your whole body becoming heavier and heavier
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  Speaker 2: The whole body sinking down into your mattress. The whole
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  Speaker 2: body sinking deeper and deeper. Becoming so heavy. Imagine your body,
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  Speaker 2: your mind, sleepy, sleepy and drifting off, allowing any thoughts
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  Speaker 2: to flow, a natural flow of sleepy, dreamlike thoughts. without
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  Speaker 2: taking any interest in what the thoughts might be about
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  Speaker 2: just let them flow with your attention towards the back
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  Speaker 2: of your eyelid You might notice colors or images arising here,
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  Speaker 2: or you might welcome the following images to rotate through
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  Speaker 2: your consciousness. Just imagine, visualize your bare feet in the sand.
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  Speaker 2: your bare feet in the sand. Waves rolling in and
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  Speaker 2: out on the shore. Waves rolling in Palm trees swaying
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  Speaker 2: in the wind Palm trees swaying in the wind A
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  Speaker 2: dolphin swimming in the sea dolphin swimming in the sea,
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  Speaker 2: a beautiful sunset, beautiful sunset, a dark night sky a
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  Speaker 2: blanket of stars.
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  Speaker 1: The full moon The full moon and.
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  Speaker 2: Stars against the dark night sky. The full moon and
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  Speaker 2: stars against the dark night sky. now welcoming any dream-like
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  Speaker 2: images to arise, allowing thoughts to flow freely, effortlessly, and
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  Speaker 2: not paying too much attention to the thoughts or images
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  Speaker 2: that might arise, just allowing them to flow Remembering your intention,
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  Speaker 2: your sankalpa, and welcoming it back in. I fall asleep quickly.
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  Speaker 2: My body fully recharges itself. And when I wake up,
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  Speaker 2: I can recall all my dreams. I fall asleep quickly
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  Speaker 2: and my body fully recharges itself. And when I wake up,
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  Speaker 2: I can recall all my dreams. Repeat this once again
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  Speaker 2: to yourself and feel it through your whole being. I
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  Speaker 2: fall asleep quickly and my body fully recharges itself and
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  Speaker 2: when I wake up I can recall all my dreams
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  Speaker 2: Rest back to the support and comfort of your mattress.
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  Speaker 2: No body heavy.
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  Speaker 1: Leaping, drifting.
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  Speaker 2: The energy of deep sleep all around you and within you.
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  Speaker 2: Remember your intentions to recall your dreams as you drift off.
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  Speaker 2: How would it feel We're ready to sleep Drifting off
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  Speaker 2: Sweet dreams.
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  Speaker 1: God.
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  Speaker 2: Remember your intention to recall your dreams as you drift off.
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  Speaker 1: I will leave you here.