Divine Sleep Yoga Nidra

Transcript

• 00:02Good day, my name is Roberta Brown.
• 00:06I'm a registered nurse with
• 00:09integrative medicine and healing
• 00:11touch at Greenwich Hospital and I
• 00:14am a divine sleep yoga nidra guy.
• 00:17Anne, I'm here to offer you a session
• 00:21for about 15 or 20 minutes in what's
• 00:26called divine sleep yoga nidra.
• 00:29And it's an ancient meditative practice,
• 00:33and it's it's defined as divine yogic sleep.
• 00:39So you will be guided through your
• 00:42layers of being and your imagination.
• 00:47All you have to do is get comfortable
• 00:51an invite your body to relax
• 00:54and your mind to come.
• 00:57As you explore all of your senses.
• 01:01And this is used successfully
• 01:05to aid in insomnia, anxiety,
• 01:09depression, pain and PTSD.
• 01:12So I invite you to get in
• 01:15a comfortable position.
• 01:19You can either lie down.
• 01:22Or sit in a chair whatever is best for you.
• 01:28And allow yourself to get cozy comfortable.
• 01:35Make any final adjustments to
• 01:38get as comfortable as you can.
• 01:42Sometimes people like to put a
• 01:45blanket on because when you relax.
• 01:48Your temperature goes down,
• 01:50so feel free. To do that?
• 01:54Put a pillow under your
• 01:56head if you're lying down.
• 02:00And feel free to move or to adjust
• 02:04anything anytime during this
• 02:06journey to support your comfort.
• 02:10Moving slowly and mindfully when you move.
• 02:15Become more aware now.
• 02:19But this is a practice of awareness.
• 02:24Noticing your body resting. Resting.
• 02:32Aware of your breath.
• 02:36Become more and more aware
• 02:39of each level of your being.
• 02:42As you are guided through sensations.
• 02:47Breath. Thoughts? Feelings?
• 02:54Allow yourself to be the observer.
• 02:58Of all that you truly are.
• 03:02The Observer who is filled
• 03:05with compassion. An acceptance.
• 03:10Settle into your body now.
• 03:15And settle your body down into the ground.
• 03:20Whether your whole body is on the ground
• 03:24or your feet are touching the earth.
• 03:27Feel the ground underneath you.
• 03:31Holding and supporting you
• 03:33in your practice today.
• 03:39Feel secure here in your body.
• 03:44Your body. Resting on the ground.
• 03:54Now begin to
• 03:55feel your breath. Your natural breath.
• 04:03Aware of breath in your chest. The easy
• 04:09rise and fall of breath. In your chest.
• 04:21Now go inward deep inside. And notice.
• 04:26What is my heart's deepest longing?
• 04:32What is my heart's deepest longing?
• 04:37Let the answer come from your heart.
• 04:57your heart's longing,
• 04:59create a positive statement.
• 05:02In present tense,
• 05:05as though it's already happening.
• 05:09Something like I am whole and complete.
• 05:14Exactly as I am.
• 05:19Or I am calm and peaceful? In this moment.
• 05:27You can use one of these
• 05:30statements if you like.
• 05:31But if you you hurt your heart swish,
• 05:35then use that in stated three times,
• 05:39silently to yourself. As the
• 06:00Now let your awareness move through
• 06:03your body as you are guided.
• 06:07Feel each body part, then move
• 06:10on to the next when prompted.
• 06:13Do not worry if you cannot
• 06:17feel everybody part.
• 06:20Since your face. Notice your jaw.
• 06:27Become aware of sensation in your mouth.
• 06:36Feel the roof of your mouth.
• 06:41Underneath the tongue.
• 06:45Notice teeth. Gumz
• 06:52tongue. Root of the tongue.
• 06:58Since taste in your mouth.
• 07:05Now feel all of the parts of your
• 07:08mouth all together as a whole. The
• 07:25Now feel your nose.
• 07:29Nice job.
• 07:32Right nostril left nostril. Both nostrils.
• 07:42Feel your breath.
• 07:44Passing through the nostrils.
• 07:51Aware of your sense of smell.
• 08:08Notice your ears. Feel the
• 08:12wrinkles and folds of the ears.
• 08:17Backs of the ears.
• 08:23Ear canals. Inner ears.
• 08:30Aware of your ears hearing.
• 08:37Now feel your eyes. Eyelets. Eyelashes
• 08:48surface of the eyes. Center of the eyes.
• 08:57Backs of the ice. Behind the eyes.
• 09:06Feel your eyes.
• 09:11Become aware. Of your forehead.
• 09:18The top of your head or crown.
• 09:23Whole head.
• 09:27Move awareness to the throat.
• 09:31Neck.
• 09:34Right shoulder
• 09:38right arm. Hand.
• 09:44Right palm.
• 09:48Feel right hand thumb.
• 09:55First finger.
• 09:58Second finger.
• 10:02Third finger.
• 10:05Fourth finger. All of the fingers.
• 10:13Feel now the whole hand. Vibrant with energy
• 10:21aware of right wrist.
• 10:26Forearm.
• 10:29Elbow.
• 10:32Upper arm. Shoulder
• 10:40feel throat center
• 10:45and notice. Left shoulder arm
• 10:55hand.
• 10:58Notice left hand.
• 11:04Thumb.
• 11:07First finger.
• 11:10Second finger.
• 11:14Third finger.
• 11:17Fourth finger. Wall of the fingers.
• 11:24Whole hand radiant with life.
• 11:33Become aware of left wrist. Forearm.
• 11:41Elbow. Upper arm. Shoulder
• 11:50and throat center.
• 11:54Feel the chest. Heart space
• 12:11naval center.
• 12:16Now notice shoulder blades. On the back body.
• 12:24Between the shoulder blades.
• 12:29Notice ribs on the back.
• 12:37Since the low back. Buttocks.
• 12:43Be aware of your whole back.
• 12:49Feel the right hip. Right thigh.
• 12:58NI.
• 13:01Right lower leg.
• 13:05Ankle
• 13:08top of the foot.
• 13:11So of the right foot.
• 13:17Notice big right toe.
• 13:22Second toe.
• 13:263rd towel. For chow and 5th toe.
• 13:34Feel all of the toes.
• 13:43Become aware of sensation in the navel.
• 13:50Notice left hip.
• 13:54Thigh.
• 13:57Me.
• 14:00Left lower leg.
• 14:04Ankle top of the foot.
• 14:10So.
• 14:14Feel phone left big Ciao.
• 14:20Second job.
• 14:243rd toe. 4th and 5th toe.
• 14:31Feel all of the toes.
• 14:36Now feel both feet. Legs.
• 14:43Torso. Front and back. Hands and arms.
• 14:54Neck. And had.
• 14:58Feel the whole body now. Whole body.
• 15:07Become aware. Of the right side of the body.
• 15:14Now. Feel the left side of the body.
• 15:23Feel back body.
• 15:27Side of the body facing the ground.
• 15:34Back body.
• 15:38And now feel front body.
• 15:43Side of the body facing the sky.
• 15:48Front body
• 15:52feel the whole body now.
• 15:57Whole body.
• 16:00Notice the entire global
• 16:04feeling. Of the body.
• 16:12Become aware now.
• 16:14Of your natural breath.
• 16:17As it flows through you.
• 16:20No need to change your breath.
• 16:26Feel your breath flowing easily
• 16:30an rhythmically through your body.
• 16:37Notice your breath.
• 16:48Begin to feel the plies.
• 16:51Between the inhale. And exhale.
• 16:58Notice the gap.
• 17:04Now begin to feel the pause.
• 17:07Between the exhale.
• 17:12And the India.
• 17:19Without holding or changing the breath.
• 17:23Notice the pause. Between breaths.
• 17:52Now recall your hearts intention.
• 17:56And your positive statement.
• 18:00Repeat it now three times as
• 18:03though it is already happening.
• 18:07It is already. The truth.
• 18:30Now. Notice your breath.
• 18:35And feel its rhythm and pace.
• 18:40Invite your breath too deep in now.
• 18:47Begin to feel yourself gradually reawakening.
• 18:55Now since your body.
• 19:00Notice your back on the
• 19:02ground or in the chair.
• 19:10Feel all the places where
• 19:13you touched the ground.
• 19:20Feel your front body. Facing skyward.
• 19:30You are now completing.
• 19:33Divine sleep yoga nidra practice.
• 19:38Becoming slowly more awake. And where?
• 19:50As you ready. Begin to wiggle your
• 19:55fingers. Feeling every sensation
• 19:58as you do.
• 20:03Begin to wiggle your toes.
• 20:08Then gently. Rock your head side to side. A
• 20:24a deeper breath into your
• 20:28belly. Into your chest.
• 20:34Anne, if you're lying down.
• 20:37Rock slowly over to your left side.
• 20:40If that is comfortable.
• 20:48Press your hands into the floor.
• 20:51And come up to a comfortable seated position.
• 20:58Lengthen your spine. And take
• 21:03a full breath. Anne. I'm out.
• 21:11Notice how you feel.
• 21:14Aware of the effects.
• 21:18Of your practice today.
• 21:24I wish you peace, peace, eternal peace.
• 21:29And peace and calm in your heart.
• 21:36And when you're ready,
• 21:38you can slowly allow your eyes.
• 21:41To slowly open to a soft.
• 21:57And I thank you for your attention.
• 22:01And wish you a beautiful day.