Yoga Nidra for recovery and sleep, 30m guiding and 30m music

Please feel very welcome to this Yoga Nidra for sleep and recovery.

You can use this Nidra when you want to fall asleep during the evening or when you're taking a healing recovery time for yourself during the day.

This Yoga Nidra will be guided for about 30 minutes and thereafter there will be about 30 minutes of soft calming music for you to fall asleep to or to relax to.

So please find your position for this Yoga Nidra.

Usually Yoga Nidra is practiced lying down in a comfortable pose.

So find a pose where you can stay for a long time.

You can lay however you like.

On your back,

On your belly,

On the side.

You can have something under your head or maybe something under your knees.

Maybe you want to have a blanket over you and also maybe an eye pillow over your eyes or your forehead.

Make sure that you are really,

Really relaxed and if you need to during the Yoga Nidra,

Feel free to change the pose if there is something you need to change.

And now start to welcome yourself to this Yoga Nidra and I,

Camilla,

Will guide you through this 30 minutes of Yoga Nidra.

So arrive in your room where you are,

The space that you are in right now.

Just check in how it feels to be exactly where you are now.

So Yoga Nidra is a form of a guided meditation and it's also known as yogic sleep or effortless relaxation.

It can take us to this state that is called the hypnagogic state.

This is the state between awake and asleep and this is where our body's healing is taking part.

Sometimes we get the feeling that we are a little bubble when we are in the hypnagogic place.

We are still awake but we are not really awake.

But we are not yet asleep because we can hear the surroundings.

So it's like a systematic practice of moving the awareness from the external world to the inner world.

We move through our different layers,

The physical body,

The energy body,

Emotions,

Mind and spiritual body and connect to our higher self.

And this Yoga Nidra is specific for recovery and sleep.

But we will not push ourselves to try to fall asleep or relax.

Even though we are not falling asleep,

We will still get a nurturing rest from this Nidra.

There is actually nothing we can do wrong in Yoga Nidra.

Yoga Nidra is a really important practice in our busy daily life.

We need all some space in our life where we don't do anything.

So during this Nidra you will just follow my instruction but you don't need to listen to everything I say.

It's perfectly fine to drift away.

My voice will be here for you to come back to.

And if something I say doesn't resonate with you,

Just ignore it and let yourself drift.

And it's also of course okay to fall asleep and come back and fall asleep,

Moving back and forth.

Just let the flow of relaxation move and my voice will be a safe background,

A reminder that you are cared for.

If anything feels uncomfortable,

You can always come back to your body and mind and come out from the Nidra state by opening your eyes or rub your fingers against each other.

So now when we have taken in the room,

We will now tighten the whole body three times.

We will tense all the muscles in the body.

So next time you inhale,

Tense the whole body,

The forehead,

The face,

The arms,

The fingers,

The legs,

The toes,

And relax.

And then do it two more times in your own pace.

Inhale,

Tighten the whole body like you're being really,

Really stiff in the whole body.

And let go when you exhale.

And one more time.

And after your third time,

Just relax the whole body.

Make sure again that you're laying really,

Really comfortable.

Let your feet just drop out.

Let the legs be really,

Really heavy.

Allow your arms to be heavy alongside the sides of your body.

And let your head be really heavy down into the surface.

Maybe you want to take a deeper breath in through the nose and exhale,

Sigh it out through the mouth.

Feel how the exhalation makes you even more soft,

More heavy.

And the next step in this Yoga Nidra is the Sankalpa.

The Sankalpa is the intention or wish with this practice.

So it can be something that you wish for or that you want to feel.

It can start with I am.

It can,

For example,

Be I am tired.

I am relaxed.

I want to stress down.

I'm at peace.

Just take some time and find your Sankalpa,

Your wish or intention for this practice.

And then plant this intention deep and repeat it quiet for yourself three times,

Your own Sankalpa.

So from here,

We will shift our focus to our body.

We'll do a rotation around in the body,

Like a body scan.

And I will mention different body parts.

And you bring your awareness to these body parts.

And if you like,

You can imagine each part in your body will be filled with the golden,

Shimmering,

Warm light.

So we will start at the top of the head,

Moving to the forehead,

Right eye,

Left eye,

Both eyes together,

The nose,

The mouth,

The right cheek,

The left cheek,

Both cheeks together,

Moving to right ear,

Left ear,

Both ears together,

The back of the head,

The neck and the throat.

Feel this glimmering warmth spreading over your whole face,

Your whole head.

And now we will be focusing on the right side of our bodies.

Let the golden light gently touch your right shoulder,

Your right upper arm,

Forearm,

Your hand and all the fingers on right hand,

The whole right arm,

The right armpit and the right side body,

The ribs and the waist and the right side of the chest,

The right side of the belly,

Moving down to right hip,

Right thigh,

Right lower leg,

Right foot,

And all the toes on right foot,

The whole right leg.

Just let the right leg soften,

Melting out into the mat or the bed that you are lying on.

Feel the right side of the pelvis,

The lower back,

The upper back,

And now the whole right side of the body.

Also notice if you can feel any difference between right and left side of your body.

And now bring the awareness to the left side of the body.

Let the golden shimmering light touch your left shoulder,

Your left upper arm,

Forearm,

And left hand,

All the fingers on left hand and the whole left arm,

The left armpit,

The left side body,

The ribs and the waist,

The left side of the chest,

The heart,

The left side of the belly,

Left hip,

Left thigh,

Lower leg,

Left foot,

And all the toes on left foot,

The whole left leg,

The left side of the pelvis,

The lower back and the upper back,

The whole left side of the body.

Now feel the whole body glowing,

Glowing from this golden,

Shimmering,

Warm,

Nurturing light.

And now bring your awareness to the breath.

Just stay with your neutral breath.

You don't need to change anything.

You don't need to fix anything.

Just explore your neutral breath.

Feel each inhalation and each exhalation.

Inhale,

Feel the expansion,

The lightness.

Exhale,

Dissolve,

Let go,

Observing the breath.

We will now be counting the breath.

We will start at the number 21.

And each time we exhale,

We count down.

So the first exhalation is 20,

Then 19,

Then 18.

Each time we exhale,

We count down one number.

And if you come to zero or lose yourself,

You just start over at 21.

So please start counting.

So we'll be counting a bit more.

So just continue.

And now you can just stop counting and let yourself come back to your neutral breath.

And just let your body breathe for you.

You don't need to do anything.

Just enjoy the feeling of being breathed.

Inhale,

Receiving.

Exhaling,

Letting go.

From here,

I want you to explore if any parts of your body feels a little bit warmer than the rest.

Can you feel any warmth in your body right now?

If you can't find anything special or feel any special warmth in the body,

You can choose to focus on the heart.

You can imagine a neutering warmth in your heart.

Or if you found some other body parts that you feel are warmer than the other,

Focus on these parts.

And now feel if any parts of the body feels a little bit colder than the rest.

Are there any spaces in your body that feels a bit cold right now?

If you can't find anything special,

Then you can choose to focus on the sensation on your upper lip when you breathe in and out through your nose.

Maybe you can feel a bit of a cooler feeling when you inhale.

And now bring your attention back to where it feels warm in the body.

The warmness.

And then back to where it feels cold.

And then we're moving back to the spaces where it feels warm.

And imagine that the warmth is expanding in your whole body.

The warm and the cold are about to meet.

And we're having the balance in the body.

And now we're going to do a visualization together.

I want you to,

Behind your closed eyes,

Visualize somewhere where you feel calm.

I will give you an example of a beach,

But it can be somewhere else.

It can be your favorite place in your own garden or in your home,

Out in the forest or somewhere else.

But I will give you an example of a beach.

So just picture this beautiful space in front of you.

If you're following me to the beach,

Feel the sand between your toes and look around you.

What do you see?

Are there some trees,

Some flowers,

Maybe different colors?

What does the sky look like?

Is it the sun or is it clouds?

Rain?

Windy or still?

Just take in this place where you feel safe.

We're looking out at the ocean,

The colors of the water.

Maybe you can hear the waves.

The ocean is open for you to take in all that it has to offer.

Here we can just let go of everything.

We are safe.

We are happy.

Unattached.

A wave of water wash over your feet.

And the water is nice and warm.

Perfect temperature.

Take a moment to enjoy the feeling of the feet in the ocean and the sand under your feet.

So we will now slowly walk back from our beach.

And when we are leaving the beach,

We are turning around.

And in the sand we can see,

When we turn around,

We can see our Sankalpa written in the sand.

So let yourself now return to your Sankalpa,

Your wish or intention with this practice.

And see it written in the sand.

Maybe you are drifting away to sleep.

Maybe your mind is still active.

That is okay.

You are giving your body and mind a neutering rest.

Allow your body again to take a few deeper breaths.

If you want to take three deep breaths,

In through your nose and out through your mouth.

Sigh it out.

Maybe you can feel some tensions in the body.

If you do,

Please soften these parts of the body.

So that you can be totally,

Totally relaxed and soft.

And this Yoga Nidra is now coming to an end.

So I want to wish you a nice sleep or a nice rest.

Thank you.

Thank you.

Thank you.

So there will now be music for about 30 minutes for you to enjoy.