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Transcript

Yoga Nidra for Sleep with Heavy Rain _ Dream Recall (1.5 Hrs) · 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. It's also designed to
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  Speaker 1: help you improve your dream recall so you may find
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  Speaker 1: you remember your dreams better when you next wake up
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  Speaker 1: take your time to get completely comfortable in your bed
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  Speaker 1: feel free to stretch your legs out let your feet
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  Speaker 1: flop to the sides maybe shift around the shoulders a
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  Speaker 1: little bit making any adjustments you might need Then really
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  Speaker 1: last into the support beneath you. Feel the whole weight
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  Speaker 1: of your body dropping down, snuggling in to your warm
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  Speaker 1: and cozy past. Is there anything you can do to
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  Speaker 1: be even a tiny bit more comfortable? Now feeling the
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  Speaker 1: eyelids getting heavy, closing down if they haven't already. The
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  Speaker 1: day is done. There is nothing more for you to do.
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  Speaker 1: It's time to deeply rest. Let yourself be cocooned in
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  Speaker 1: this cozy and warm space. sheltered from any external disturbance
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  Speaker 1: you're safe protected and held in this space in a
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  Speaker 1: moment I'll take three breaths together and with each exhale
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  Speaker 1: Could you imagine releasing any traces of your day? Letting
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  Speaker 1: any residual charges or thoughts simply flow out on the exhale.
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  Speaker 1: Let's take a deep inhale through the nose. Long exhale
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  Speaker 1: through the mouth. And again. Sinking deeper and deeper. One
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  Speaker 1: more big inhale. And allow your breath to settle back
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  Speaker 1: into its natural rhythm. The whole of you settling down,
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  Speaker 1: letting go. Now let your awareness gravitate to your forehead
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  Speaker 1: and allow all the muscles of the forehead to completely relax.
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  Speaker 1: Let it go. Could you imagine a wave of relaxation
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  Speaker 1: spreading down to the eyes All the little muscles around
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  Speaker 1: the eyes softening, letting go. As the eyes sink down,
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  Speaker 1: becoming heavy, And this wave of relaxation flows down the face,
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  Speaker 1: through the cheeks, to the jaw. Could you feel the
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  Speaker 1: jaw letting go? this wave of relaxation sweeping through the
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  Speaker 1: whole face all expression from the face melting away and
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  Speaker 1: allowing this wave of relaxation to spread from the face
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  Speaker 1: all the way down the body With every exhale, allowing
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  Speaker 1: any tension to drain from the body. Sinking deeper and
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  Speaker 1: deeper into the support beneath you. The whole body getting
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  Speaker 1: heavier and heavier, the bones sinking down, feeling the full
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  Speaker 1: weight of the body as the bones, the muscles, the tissues,
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  Speaker 1: get heavier and heavier. Sensing the entire physical body lying here,
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  Speaker 1: completely still. The whole of you resting deeply now. And
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  Speaker 1: now welcoming our sankalpa, or heartfelt intention for this practice.
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  Speaker 1: Perhaps you're working with your own. Or perhaps you might
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  Speaker 1: like to use this one. I drift effortlessly into a
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  Speaker 1: deep and restful sleep. And when I wake up, I
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  Speaker 1: recall all my dreams. Might you whisper your Sangatpa internally
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  Speaker 1: to yourself? three times and feel it through your whole
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  Speaker 1: being as you say it I drift effortlessly into a
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  Speaker 1: deep and restful sleep and when I wake up I
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  Speaker 1: recall all my dreams Now let it go. We will
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  Speaker 1: begin now to rotate our attention 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, wrapped up
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  Speaker 1: in the energy of deep and restful sleep. You might
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  Speaker 1: feel this like a soothing balm or maybe a sense
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  Speaker 1: of heaviness or perhaps something else. Getting at the crown
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  Speaker 1: of your head. Sensing all the muscles in the crown
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  Speaker 1: of your head. Letting the muscles release. Let go. And
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  Speaker 1: might you welcome the sense of relaxation Slow downwards to
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  Speaker 1: the forehead. Flowing down to the eyebrows. Letting the eyebrows go.
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  Speaker 1: Flowing down to the eyes. all the little muscles of
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  Speaker 1: the eyes releasing flowing down through the cheeks and now
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  Speaker 1: to the ears sensing both ears Could you sense inside
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  Speaker 1: both ears?
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  Speaker 2: Listening.
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  Speaker 1: Awareness flowing to the lips. The tongue. Awareness flowing down
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  Speaker 1: to the chin. The whole face and scalp enveloped in
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  Speaker 1: a soothing balm of restful sleep. And allowing this energy
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  Speaker 1: to float down the neck. Can you feel it reaching
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  Speaker 1: the shoulders? All tension melting away. And this wave of
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  Speaker 1: relaxation to spread to the shoulder joints and flowing down
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  Speaker 1: the arms the front and the back down to the
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  Speaker 1: elbows this wave of relaxation Spreading through the lower arms.
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  Speaker 1: Front and back. To the wrists. And the palms of
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  Speaker 1: your hands. Just pausing here for a moment. Sensing both palms.
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  Speaker 1: Could you sense your pulse in both palms? A sense
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  Speaker 1: of relaxation enveloping the back of the hands. And all
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  Speaker 1: the way down to the fingertips. Could you feel all
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  Speaker 1: ten fingers enveloped in a soothing ball.
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  Speaker 2: Of tea?
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  Speaker 1: Both arms and hands completely wrapped up in the energy
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  Speaker 1: of sleep and deep breath. letting this wave of relaxation
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  Speaker 1: now gather back at your heart space the center of
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  Speaker 1: your chest pausing here for a moment connecting to the
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  Speaker 1: energy the wisdom of the heart and allowing this wave
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  Speaker 1: of relaxation to continue to spread down through the front
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  Speaker 1: and the back of the body through the abdomen and
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  Speaker 1: the back soothing balm wrapping the entire torso all the
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  Speaker 1: way down to the pausing here for a moment, feeling
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  Speaker 1: both hips, and allowing this soothing ball that carries the
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  Speaker 1: energy of deep rest to slowly spread down the thigh,
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  Speaker 1: the back of the legs flowing down to the knees
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  Speaker 1: and allowing this wave of relaxation to continue down through
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  Speaker 1: the lower legs through the front of the shins the
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  Speaker 1: back of the calves slowly all the way down to
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  Speaker 1: the ankles and allowing this wave of relaxation to flow
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  Speaker 1: down through the soles of the feet pausing here for
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  Speaker 1: a moment could you feel pulse the soles of your feet.
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  Speaker 1: The top of the foot wrapped up in a soothing
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  Speaker 1: balm and flowing all the way down to the tips
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  Speaker 1: of your toes. Could you feel all 10 toes envelops
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  Speaker 1: the energy of deep rest? Now could you sense both
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  Speaker 1: legs and feet wrapped up in the energy of sleep
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  Speaker 1: deep rest slumber almost like a pulse of a soothing
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  Speaker 1: balm would you let this energy of deep rest shift
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  Speaker 1: over to the whole right side of your body the
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  Speaker 1: whole right side of your body from the crown of
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  Speaker 1: your head to the tips of your toes wrapped up
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  Speaker 1: in the energy Take rest Shifting over now to the
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  Speaker 1: whole left side of your body The whole left side
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  Speaker 1: of your body filled with the scent.
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  Speaker 2: Rest.
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  Speaker 1: Let your awareness now shift to the whole front of
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  Speaker 1: the body. The whole front of the body. Involve sense
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  Speaker 1: slumber in deep, restful sleep. Now the whole back of
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  Speaker 1: the body, the whole back of the body resting. Now
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  Speaker 1: the whole body as one, the whole body calibrated to
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  Speaker 1: the energy of deep restful meditation. As you rest here,
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  Speaker 1: could you notice the breath in the body? Simply notice
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  Speaker 1: the breath flowing in will count the breath down from
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  Speaker 1: 10 to 1 and with each count could you feel
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  Speaker 1: the body shifting down even more into deeper and deeper
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  Speaker 1: states of rest on your next inhale silently whisper to
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  Speaker 1: yourself 10, exhale 10, inhale 9, exhale 9, inhale 8,
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  Speaker 1: exhale Continue all the way down to one in your
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  Speaker 1: own allowing the body to get heavier and heavier, all
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  Speaker 1: the muscles, the bones, the tissues resting the whole body
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  Speaker 1: sinking deeper and deeper becoming so heavy now 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. Welcoming a natural flow
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  Speaker 1: of images. and thoughts if you're still here you place
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  Speaker 1: your attention towards the back of your eyelids. Resting your
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  Speaker 1: attention here, you might notice colors, images, patterns arising here.
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  Speaker 1: Let them flow freely you might welcome the following images
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  Speaker 1: to rotate through your consciousness as I name them. A
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  Speaker 1: golden sunset with oranges and pinks lighting up the sky.
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  Speaker 1: Palm trees swaying in the wind. Your feet standing in
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  Speaker 1: the sands. Sat between your toes. Waves flapping on the shore.
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  Speaker 1: A flock of birds fly through the sky. The sky
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  Speaker 1: Getting darker and darker. The full moon rising. Shooting stars
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  Speaker 1: across the night sky. A huge crackling bonfire. And welcoming
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  Speaker 1: any dreamlike images to arrive. Allowing thoughts to flow freely, effortlessly.
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  Speaker 1: Not paying any attention to the thoughts or images that
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  Speaker 1: might arise, just allowing them to flow freely. How would
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  Speaker 1: it feel if you were ready asleep? Now might you
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  Speaker 1: welcome your sankatpa once again, planting the seed deep in
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  Speaker 1: your subconscious mind. Perhaps you're working with your own Sankanpa.
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  Speaker 1: Or perhaps I drift effortlessly into a deep and restful sleep.
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  Speaker 1: And when I wake up, I recall all my dreams.
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  Speaker 1: Letting thoughts and images flow freely now as you rest
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  Speaker 1: back into the support and comfort of the bed beneath you.
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  Speaker 1: As you drift to sleep, set the strong intention that
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  Speaker 1: you will retain the images of the dreams that you
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  Speaker 1: will now have.
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  Speaker 2: Drifting.
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  Speaker 1: Drifting off to sleep now.
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  Speaker 2: Drifting.
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  Speaker 1: The energy of deep rest wrapped all around you and
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  Speaker 1: spread your attention to recall your dreams let go now
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  Speaker 2: Sweet dreams