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Guided Sleep Meditation _ Yoga Nidra for Sleep · 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 and slumber. You may
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  Speaker 1: also find you're able to remember your dreams better when
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  Speaker 1: you next wake up. Begin by making sure everything is
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  Speaker 1: done and you're now ready for bed. If you're not
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  Speaker 1: quite ready, I encourage you to pause this video and
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  Speaker 1: do anything else you might need to get ready for
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  Speaker 1: a nice, long, restful sleep. Take your time to get
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  Speaker 1: completely comfortable Make any adjustments to really land into the
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  Speaker 1: support beneath you. Nestling down, using any props you might
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  Speaker 1: need to feel warm and cozy, completely comfortable. You may
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  Speaker 1: like a blanket on top of you. Can you snuggle in,
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  Speaker 1: create a little cocoon for yourself? You may like a
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  Speaker 1: pillow beneath your head, maybe something to cover your eyes.
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  Speaker 1: Perhaps adjusting your headphones, making sure they're completely comfortable. Is
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  Speaker 1: there anything you could do? to be even a tiny
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  Speaker 1: bit more comfortable. When you're ready, close your eyes, allowing
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  Speaker 1: yourself to be cocooned in this cozy, warm space you've created.
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  Speaker 1: sheltered from any external disturbances, feeling safe, protected, held. We'll
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  Speaker 1: begin with three big cleansing breaths. Take a deep inhale
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  Speaker 1: through the nose. Long exhale through the mouth. And again.
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  Speaker 1: One more big inhale. The whole of you settling down.
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  Speaker 1: Bring all your awareness now to the forehead. All the
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  Speaker 1: little muscles of the forehead relaxing, letting go. And could
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  Speaker 1: you imagine a wave of relaxation flowing down to the eye?
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  Speaker 1: All the little muscles around the eyes and behind the
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  Speaker 1: eyes softening, letting go. The eyes sinking back down into
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  Speaker 1: their sockets. The eyelids becoming heavy Relaxation flowing down to
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  Speaker 1: the jaw. The whole jaw softening, letting go. The whole face.
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  Speaker 2: 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: Time to deeply rest is now. 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 exhales.
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  Speaker 1: Making each exhale a little longer than the inhale. Perhaps
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  Speaker 1: inhaling to a count of four and exhaling to a
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  Speaker 1: count of six or seven. The exhales longer than the inhales.
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  Speaker 1: Breath flowing in and out, expanding, releasing like waves rolling in,
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  Speaker 1: rolling out. Now welcome a heartfelt intention, a sankalpa. Might
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  Speaker 1: you whisper to yourself, I drift effortlessly into a deep slumber,
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  Speaker 1: allowing my body to fully recharge. And when I wake up,
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  Speaker 1: I able to recall all my dreams. Could you feel
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  Speaker 1: this intention with your whole body as you silently whisper
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  Speaker 1: to yourself, I drift effortlessly into a deep slumber, allowing
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  Speaker 1: my body to fully recharge. When I wake up, I'm
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  Speaker 1: able to recall all my dreams. to rotate our awareness
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  Speaker 1: through the whole body. As your awareness moves through the body,
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  Speaker 1: could you welcome the energy of deep sleep to that part?
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  Speaker 1: As if each part of your body was being enveloped
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  Speaker 1: by the energy of deep and restful slumber. Beginning inside
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  Speaker 1: the mouth. Noticing all the sensations inside the mouth. The tongue.
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  Speaker 1: From the tip of your tongue to the root of
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  Speaker 1: your tongue. The roof of your mouth. Inside the right cheek.
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  Speaker 1: Inside the left cheek. Sensing the teeth, the gums. All
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  Speaker 1: your 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.
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  Speaker 2: The right. The left.
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  Speaker 1: Sensing the right eye. The left eye. The cheekbones.
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  Speaker 2: The right.
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  Speaker 1: The left. The bridge of the nose. The tip of
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  Speaker 1: your nose. The right nostril. The left nostril. The sensation
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  Speaker 1: of air flowing in and out. The upper lip. The
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  Speaker 1: bottom lip. The chin. The center of your throat. The
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  Speaker 1: base of your throat. Down to the heart space. the
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  Speaker 1: right side of your chest, the right shoulder, an awareness
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  Speaker 1: flowing down through the upper arm, the elbow, the forearm,
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  Speaker 1: the wrist, The palm of your hand. The back of
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  Speaker 1: your hand. The right thumb. First finger. Second. Third. And
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  Speaker 1: little finger. All five fingertips of the right hand. Sensing
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  Speaker 1: all five fingertips. The space between the fingers. Could you
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  Speaker 1: notice where the space within the fingertips ends? And the
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  Speaker 1: 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. The left side
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  Speaker 1: of the chest. The left shoulder. Awareness flowing down through
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  Speaker 1: the upper arm.
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  Speaker 2: Elbow.
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  Speaker 1: Forearm.
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  Speaker 2: Wrist.
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  Speaker 1: Palm of your hand, the back of your hand, the
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  Speaker 1: left thumb, first finger, second, third, little finger, sensing all
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  Speaker 1: five fingertips of the left hand. And the space in
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  Speaker 1: between the fingers. Could you notice where the space within
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  Speaker 1: the fingertips ends and the space beyond begins? Simply noticing.
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  Speaker 1: Awareness back to the palm. wrist, forearm, elbow, upper arm, shoulder,
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  Speaker 1: the whole left hand and arm, sensing the whole left
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  Speaker 1: hand and arm wrapped in the energy deep sleep. Now
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  Speaker 1: both hands and arms together, the right, the left, both
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  Speaker 1: hands and arms wrapped in the energy of deep sleep.
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  Speaker 2: Sleep.
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  Speaker 1: Back to the heart space. Awareness flowing down through the
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  Speaker 1: torso to the belly. the right side of the hip,
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  Speaker 1: the whole right thigh, the front, the back, flowing down
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  Speaker 1: to the knee, the shin, the calf, ankle, the sole
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  Speaker 1: of your foot, the top of your foot, the right
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  Speaker 1: big toe, second, third, fourth, and little toe. All five
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  Speaker 1: toes of the right foot. And the space between the toes.
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  Speaker 1: Attention back. The top of the foot. The sole of
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  Speaker 1: the foot.
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  Speaker 2: The ankle.
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  Speaker 1: The lower leg, knee, thigh, up to the hip, the
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  Speaker 1: whole right foot and leg, deeply resting, the sacrum, and
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  Speaker 1: over to the left hip, Awareness flowing down through the
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  Speaker 1: whole left thigh, front and back, the knee, the shin,
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  Speaker 1: the calf, the heel of the foot, the ankle, The
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  Speaker 1: sole of your foot. The top of your foot. The
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  Speaker 1: left big toe.
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  Speaker 2: Second.
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  Speaker 1: Third. Fourth. And little toe. All five toes of the
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  Speaker 1: left foot.
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  Speaker 2: The toes.
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  Speaker 1: Attention back to the top of the foot, sole of
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  Speaker 1: the foot, the ankle flowing up through the lower leg,
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  Speaker 1: the knee, All left foot and leg deeply resting. Now
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  Speaker 1: both feet and legs together. All wrapped up in the
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  Speaker 1: energy of deep sleep. Now sensing the whole back of
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  Speaker 1: your body, from the back of your head all the
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  Speaker 1: way down to your heels.
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  Speaker 2: The whole back.
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  Speaker 1: Body releasing, deeply resting. The whole front of your body,
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  Speaker 1: from the crown of the head to the tips of
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  Speaker 1: your toes, sensing the whole front of your body. The
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  Speaker 1: whole front of the body, deeply resting. Now the whole
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  Speaker 1: body as one, the entire physical body wrapped in the
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  Speaker 1: warm embrace of a dreamy Now notice the natural rhythm
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  Speaker 1: of your breath, sensing the expansion as you inhale, the
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  Speaker 1: release as you exhale. And as you notice your natural breath,
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  Speaker 1: we'll count the breaths down from 20 to one. with
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  Speaker 1: each count feeling your body relaxing deeper and deeper. You
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  Speaker 1: might imagine yourself at the top of a stairwell. Could
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  Speaker 1: you picture yourself taking a step down with each step
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  Speaker 1: shifting down Into a deeper state of rest. Even deeper
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  Speaker 1: than before. At the top of the stairs. Inhale as
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  Speaker 1: you internally repeat.
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  Speaker 2: 20.
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  Speaker 1: Exhale, stepping down.
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  Speaker 2: 20. Inhale. 19.
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  Speaker 1: Exhale, stepping down, 19. Inhale, 18. Exhale, stepping down, 18.
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  Speaker 1: Continue all the way down to.
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  Speaker 2: 1 in your own count. Thank you. Thanks for watching!
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  Speaker 1: And now begin to feel your whole body becoming heavy.
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  Speaker 1: The whole body sinking deeper and deeper into the support
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  Speaker 1: beneath you. The whole body. Imagine the body, the mind
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  Speaker 1: so sleepy now. Sleepy and drifting off. Allowing thoughts to flow.
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  Speaker 1: A natural flow of sleepy dreamlike thoughts without taking any
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  Speaker 1: interest in what the thoughts might be about just let
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  Speaker 1: them flow freely welcoming a natural flow of images thoughts
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  Speaker 1: your attention towards the back of your closed eyelids. You
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  Speaker 1: might notice spontaneous colors or images arising here. Or you
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  Speaker 1: might welcome the following images to rotate through your consciousness
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  Speaker 1: as I name them. Might you imagine Your bare feet
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  Speaker 1: in the soft green grass. A meadow of wild flowers
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  Speaker 1: dancing in the wind. Lush, rolling green mountains. A huge, bright,
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  Speaker 1: yellow sunflower. Sunrays glistening on a lake. A beautiful sunset.
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  Speaker 1: A dark night sky. A blanket of stars lighting up
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  Speaker 1: the dark night sky An owl sitting in a tree
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  Speaker 1: A full moon rising up higher and higher Welcoming any
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  Speaker 1: dreamlike images to arise. Allowing thoughts to flow freely. How
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  Speaker 1: would it feel if you were already asleep? If you're
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  Speaker 1: still awake, might you welcome your Sankalpa once again as
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  Speaker 1: we plant the seed deep in your subconscious mind. Might
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  Speaker 1: you repeat to yourself, I drift effortlessly into a deep slumber,
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  Speaker 1: allowing my body to fully recharge. And when I wake up,
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  Speaker 1: I'm able to recall all my dreams.
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  Speaker 2: The whole body heavy, drifting.
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  Speaker 1: Drifting off to sleep now. The energy, Deep breaths.
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  Speaker 2: All around you. Sleeping.
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  Speaker 1: Remembering your intention to recall your dreams as you drift
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  Speaker 1: off to sleep.
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  Speaker 2: Sweet dreams. you you Thank you. Thank you. Thank you.
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  Speaker 2: Thank you. Thank you. Thank you. Thank you. Thank you.
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  Speaker 2: you Thank you. you Thank you. Thank you. you Thank you.
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  Speaker 2: you you Thank you. for watching. Thank you. you Thank you. Bye.
• 1:03:58
  Speaker 2: Thank you. Thank you. you Thank you. Thank you. This
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  Speaker 2: is the first time I've ever seen this kind of
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  Speaker 2: thing in real life. Thank you. Thank you. you Thank you.
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  Speaker 2: Thank you. you Thank you. Thank you. Thank you for watching.
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  Speaker 2: Thank you. you you Thank you. Thank you. Thank you.