Divine Sleep Yoga Nidra
June 30, 2021Information
With Roberta Brown, RN, Integrative Medicine and Healing Touch Coordinator at Greenwich Hospital.
ID6769
To CiteDCA Citation Guide
- 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.