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Yoga Nidra for Sleep _ Sleep 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 and slumber. It's also
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  Speaker 1: designed to help you improve your dream recall so you
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  Speaker 1: may find You remember your dreams better when you next
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  Speaker 1: wake up. You may also find yourself having more vivid
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  Speaker 1: dreams throughout the night. Before we begin, could you take
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  Speaker 1: a moment to make sure everything is done and you're
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  Speaker 1: ready for bed? If you're not quite ready, might you
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  Speaker 1: pause this video and take care of anything else you
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  Speaker 1: might need to. Take your time to get completely comfortable
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  Speaker 1: in your bed. Feel free to stretch your legs out.
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  Speaker 1: Let your feet flop to the side. Maybe shift around
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  Speaker 1: the shoulders a little bit, making any adjustments you might need.
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  Speaker 1: And then really last into the support beneath you. Feel
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  Speaker 1: the whole weight of your body dropping down, snuggling in
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  Speaker 1: to your warm and cozy bed. Remembering to use any
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  Speaker 1: props you might need to help you do this. maybe
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  Speaker 1: making any final adjustments to your headphones. Is there anything
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  Speaker 1: you can do to be even a tiny bit more comfortable?
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  Speaker 1: Now feeling the eyelids getting heavy, closing down If they
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  Speaker 1: haven't already. And take a moment here. To tune into
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  Speaker 1: your inner world. Your inner landscape. As you acknowledge that
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  Speaker 1: the day is done. There is nothing more for you
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  Speaker 1: to do. Now it's time to deeply rest. Let yourself
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  Speaker 1: be cocooned in this cozy and warm space, sheltered from
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  Speaker 1: any external disturbance. You're safe, protected, and held in this space.
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  Speaker 1: In a moment, we'll take three breaths together. And with
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  Speaker 1: each exhale, could you imagine releasing any traces of your day,
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  Speaker 1: letting any residual charges or thoughts simply flow out on
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  Speaker 1: the exhale let's take a deep inhale through the nose
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  Speaker 1: long exhale through the mouth and again and Sinking deeper
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  Speaker 1: and deeper. One more big inhale. And allow your breath
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  Speaker 1: to settle back into its natural rhythm. The whole of you.
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  Speaker 1: settling down, letting go. Now let your awareness gravitate to
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  Speaker 1: your forehead and allow all the muscles of the forehead
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  Speaker 1: to completely relax. Let it go. Could you imagine a
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  Speaker 1: wave of relaxation spreading down to the eyes? All the
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  Speaker 1: little muscles around the eyes softening. Let it go. as
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  Speaker 1: the eyes sink down becoming heavy. This wave of relaxation
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  Speaker 1: flows down the face, through the cheeks, to the jaw.
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  Speaker 1: Could you feel the jaw letting go This wave of
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  Speaker 1: relaxation sweeping through the whole face. All expression from the
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  Speaker 1: face melting away. And allowing this wave of relaxation to
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  Speaker 1: spread from the face All the way down the body.
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  Speaker 1: With every exhale, allowing any tension to drain from the body.
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  Speaker 1: Sinking deeper and deeper into the support beneath you. And
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  Speaker 1: might you imagine softening the muscle of your mind, softening
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  Speaker 1: any gripping in the mind, letting go any sense of
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  Speaker 1: needing to be or do anything else. The day is done.
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  Speaker 1: Right now, it's time to deeply rest. The whole body
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  Speaker 1: getting heavier and heavier. bones sinking down, feeling the full
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  Speaker 1: weight of the body as the bones, the muscles, the
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  Speaker 1: tissues get heavier and heavier. Relaxing back into a sense
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  Speaker 1: of spacious awareness as the body gets heavier and heavier.
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  Speaker 1: And now could you focus on 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 or duvet. Notice any sensations
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  Speaker 1: from the air around you. Sensing the entire physical body
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  Speaker 1: lying here completely still. The whole body. The whole of you.
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  Speaker 1: As you rest here, simply notice the breath in the body,
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  Speaker 1: the sense of expansion as you inhale and softening as
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  Speaker 1: you exhale. Could you begin to lengthen the exhales, making
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  Speaker 1: each exhale a little bit longer than the inhale. Each
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  Speaker 1: exhale just a little bit longer than the inhale. As
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  Speaker 1: the breath flows in and out like waves rolling in,
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  Speaker 1: rolling out. 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 Sankalpa 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.
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  Speaker 2: It.
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  Speaker 1: I drift effortlessly into a deep and restful sleep. And
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  Speaker 1: when I wake up, I recall all my dreams.
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  Speaker 2: Thank you for watching.
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  Speaker 1: Will begin now to rotate our attention through the whole
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  Speaker 1: body as your awareness moves through the body could you
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  Speaker 1: welcome the energy of deep sleep to that part as
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  Speaker 1: if each part of your body was being enveloped wrapped
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  Speaker 1: up in the energy of deep and restful sleep. You
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  Speaker 1: might feel this like a soothing balm or maybe a
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  Speaker 1: sense of heaviness or perhaps something else. Beginning at the
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  Speaker 1: crown of your head, Sensing all the muscles in the
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  Speaker 1: crown of your head. Letting the muscles release. Let go.
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  Speaker 1: And might you welcome this sense of relaxation. Slow downwards
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  Speaker 1: to the forehead. Flowing down to the eyebrows. Letting the
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  Speaker 1: eyebrows go. Flowing down to the eyes. All the little
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  Speaker 1: muscles of the eyes releasing. Flowing down through the cheeks.
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  Speaker 1: And now to the ears. Sensing both ears. Could you
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  Speaker 1: sense inside both ears?
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  Speaker 3: Listening.
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  Speaker 1: Awareness flowing to the lips. To the tongue. Awareness flowing
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  Speaker 1: down to the chin. The whole face and scalp. restful sleep.
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  Speaker 1: And allowing this energy to float down the neck. Can
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  Speaker 1: you feel it reaching the shoulders? All tension melting away.
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  Speaker 1: this wave of relaxation continues to spread to the shoulder
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  Speaker 1: joints and flowing down the arms the front and the
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  Speaker 1: back down to the elbows This wave of relaxation spreading
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  Speaker 1: through the lower arms, front and back. To the wrists.
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  Speaker 1: And the palms of your hands. Just pausing here for
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  Speaker 1: a moment. Sensing Both palms. Could you sense your pulse
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  Speaker 1: in both palms? The sense of relaxation enveloping the back
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  Speaker 1: of the hands. And all the way down Could you
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  Speaker 1: feel all ten fingers enveloped in a soothing ball of
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  Speaker 1: deep rest? you feel now, both arms and hands completely
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  Speaker 1: wrapped up in the energy of sleep and deep rest.
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  Speaker 1: letting this wave of relaxation now gather back at your
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  Speaker 1: heart space, the center of your chest, pausing here for
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  Speaker 1: a moment, connecting to the energy, the wisdom of the heart,
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  Speaker 1: And allowing this wave of relaxation to continue to spread
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  Speaker 1: down through the front and the back of the body.
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  Speaker 1: Through the abdomen and the back. A soothing balm wrapping
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  Speaker 1: the entire torso. All the way down to the hips.
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  Speaker 1: Pausing here for a moment. Feeling both hips. And allowing
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  Speaker 1: this soothing balm that carries the energy of deep breath.
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  Speaker 1: Slowly spread down the thighs and the back of the legs.
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  Speaker 1: Flowing down.
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  Speaker 4: To the knees.
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  Speaker 1: And allowing this wave of relaxation Continue down through the
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  Speaker 1: lower legs. Through the front of the shins. The back
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  Speaker 1: of the calves.
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  Speaker 3: Slowly.
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  Speaker 1: All the way down to the ankles. And allowing this
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  Speaker 1: wave of relaxation to flow down through the soles of
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  Speaker 1: the feet. And pausing here for a moment, could you
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  Speaker 1: feel the pull?
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  Speaker 4: The soles of your feet.
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  Speaker 1: The top of the foot wrapped up in the 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 ten toes enveloped
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  Speaker 1: in the energy of deep rest? How could you sense
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  Speaker 1: both legs and feet? wrapped up in the energy of
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  Speaker 1: sleep deep rest slumber almost like a pulse of this
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  Speaker 1: soothing balm Could you let this energy of deep rest
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  Speaker 1: shift over to the whole right side of your body?
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  Speaker 1: The whole right side of your body, from the crown
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  Speaker 1: of your head to the tips of your toes, wrapped
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  Speaker 1: up in the energy Shifting over now to the whole
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  Speaker 1: left side of your body. The whole left side of
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  Speaker 1: your body filled with a sense of deep rest. Let
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  Speaker 1: your awareness now shift to the whole front of the body.
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  Speaker 1: The whole front of the body enveloped by the sense
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  Speaker 1: of slumber and deep restful sleep. The whole back of
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  Speaker 1: the body. The whole back of the body resting deeply now.
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  Speaker 1: Now the whole body as one. the whole body calibrated
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  Speaker 1: to the energy of deep, restful sleep. 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, flowing out. And we'll count the
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  Speaker 1: breath down From 10 to one. and with each count
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  Speaker 1: could you feel the body shifting down even more into
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  Speaker 1: deeper and deeper states of rest on your next inhale
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  Speaker 1: silently whisper to yourself, 10, exhale, 10, inhale, 9, exhale, 9, inhale, 8, exhale, 9,
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  Speaker 1: Continue all the way down to one in your own count.
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  Speaker 1: Allowing the body to get heavier and heavier. All the muscles,
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  Speaker 1: the bones, the tissues resting deeply now. Sinking down into
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  Speaker 1: the support beneath you. The whole body sinking deeper and deeper,
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  Speaker 1: becoming so heavy now. 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. Welcoming a natural flow of images. If you're
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  Speaker 1: still here, could you place your attention towards the back
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  Speaker 1: of your eyelids? your attention here, you might notice colors,
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  Speaker 1: images or patterns arising here, let them flow freely or
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  Speaker 1: you might welcome the following images rotate through your consciousness
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  Speaker 1: as I name them. Could you imagine a cold and
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  Speaker 1: sunset with oranges and pinks lighting up the sky? Palm
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  Speaker 1: trees swaying in the wind. Your feet standing in the sand.
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  Speaker 1: Sand between your toes. Waves flapping on the shore. A
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  Speaker 1: flock of birds flying through the sky. The sky getting
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  Speaker 1: darker and darker. The full moon rising. Shooting stars across
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  Speaker 1: the night sky. A huge crackling bonfire. And welcoming any
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  Speaker 1: dreamlike images to arise. 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 How would it
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  Speaker 1: feel if you're already asleep? Now might you welcome your
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  Speaker 1: sankalpa once again, planting the seed deep in your subconscious mind.
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  Speaker 1: Perhaps you're working with your own sankalpa, Or perhaps I
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  Speaker 1: drift effortlessly into a deep and restful sleep. And when
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  Speaker 1: I wake up, I recall all my dreams. Letting thoughts
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  Speaker 1: and images flow freely now as you rest back. into
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  Speaker 1: the support and comfort of the bed beneath you. remembering
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  Speaker 1: your intention to recall your dreams. All the details of
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  Speaker 1: the people you see, the situations, the meaning behind the dreams.
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  Speaker 1: As you drift to sleep, set the strong intentions That
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  Speaker 1: you will retain the images and the meaning of the
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  Speaker 1: dreams that you will now have. The whole body. Drifting
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  Speaker 1: off to sleep now.
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  Speaker 3: Drifting.
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  Speaker 1: The energy of deep rest wrapped all around you and
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  Speaker 1: spread with your attention to recall your dreams. Let go now.
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  Speaker 1: Sweet dreams.
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  Speaker 2: Thank you for watching.
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  Speaker 4: Thank you for watching.
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  Speaker 2: Thank you. Thank you.
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  Speaker 4: Thank you for watching. Thank you.
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  Speaker 1: Remember your dreams.
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  Speaker 4: Thank you for watching. Thank you for watching.
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  Speaker 2: You you This is the first time I've seen this.
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  Speaker 4: This is the first.
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  Speaker 2: Time I've seen this. This is the first time I've
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  Speaker 2: seen this. This is the first time I've seen this.
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  Speaker 1: Thank you.
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  Speaker 2: Thank you. This is the first time that I have
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  Speaker 2: seen this.
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  Speaker 4: I have never seen anything like this before. I have
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  Speaker 4: never seen anything like this before.
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  Speaker 2: I have never seen anything like this before. Thank you.
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  Speaker 4: Thank you for watching.
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  Speaker 2: Thank you.
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  Speaker 4: Thank you for watching. Thank you.
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  Speaker 2: Thank you. Thank you.
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  Speaker 4: Thank you. Thank you for watching.
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  Speaker 1: Remember your dreams.
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  Speaker 4: Thank you.
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  Speaker 2: Thank you.
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  Speaker 4: Thank you.
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  Speaker 2: Thank you.
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  Speaker 4: Thank you.
• 1:01:52
  Speaker 2: Thank you.
• 1:02:46
  Speaker 4: Thank you.
• 1:03:12
  Speaker 2: Thank you for watching.
• 1:03:36
  Speaker 4: Thank you. Thank you. Thank you. Thank you. Thank you.
• 1:06:23
  Speaker 4: Thank you. Thank you for watching. Thank you. Thank you.
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  Speaker 1: Remember your dreams.
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  Speaker 4: Thank you for watching.
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  Speaker 2: You Thank you for watching. Thank you for watching. Thank
• 1:12:59
  Speaker 2: you for watching. Thank you.
• 1:14:09
  Speaker 4: Thank you for watching.
• 1:15:05
  Speaker 1: Thank you.
• 1:15:54
  Speaker 2: Thank you.
• 1:16:23
  Speaker 4: Thank you for watching.
• 1:16:58
  Speaker 2: You you.
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  Speaker 4: This is the first time I've ever seen this. This
• 1:19:22
  Speaker 4: is the first time I've ever seen this.
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  Speaker 2: This is the first time I've ever seen this. This
• 1:19:24
  Speaker 2: is the first time I've ever seen this. Thank you.
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  Speaker 3: Amen.
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  Speaker 4: Thank you for watching.
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  Speaker 1: Remember your dreams so.
• 1:21:29
  Speaker 2: Thank you.
• 1:23:08
  Speaker 4: Thank you for watching.
• 1:23:41
  Speaker 2: Thank you. you Thank you for watching. Thank you.
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  Speaker 4: Thank you for watching. Thank you.
• 1:27:01
  Speaker 1: Remember your dreams. Remember your dreams.
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  Speaker 4: Thank you. Thank you for watching. Thanks for watching! Thank you.