Hello friends,
This is Lydia and welcome to your nighttime sleep flow ritual.
A sleep flow ritual is essentially practiced at nighttime when you're ready for bed.
And yoga nidra is essential for staying rested when you have insomnia to help you get through your day.
So for your sleep flow practice today,
Find a pillow or blanket or whatever you need to help you create your nest.
You can pause this and then come back if you like.
And when you're ready to do your sleep flow,
Take a moment to create an intention here.
It can be something like,
May I be rested and rejuvenated and healed in my sleep,
Or whatever phrase you would like here.
And take a moment to lie down on your mat or bed and bring yourself to on your belly or crocodile pose.
Allow yourself to get settled here.
And begin to inhale for four counts.
And exhale for eight counts.
And focus your awareness on the rise and fall of your belly.
Notice your breath here.
Don't force your breathing,
Just watch the flow.
Feel the breath becoming ever less silent and smooth like warm honey being poured.
Feel breath moving into your sides and back.
And just notice.
And then roll to your right side.
Feel as though you are breathing only through your left nostril and that the whole left side of your body is breathing.
Inhale for four counts.
And then exhale for eight counts.
And just notice.
And just notice.
And then begin to slowly roll to your left side.
Feel as though the entire right side of your body is breathing.
Notice the flow of your natural breath.
With each inhalation,
Continue to feel as though the whole right side of your body is breathing.
And just notice.
Come to rest on your back and just watch your navel rising and falling as you inhale for four counts.
And then exhale for eight counts.
Do this a couple of more times.
Feel your body becoming heavier and heavier with each exhalation.
Let your body go into the support of the bed,
Trusting that you are held.
Feel the body releasing and remember your intention here.
May I be rested,
Rejuvenated and healed by my sleep.
Whatever your phrase is that you chose.
And just notice.
Then you see a full moon resting at your throat center.
You see this moon shining bright and feeling a glow all over your body.
And just notice.
Let your awareness move to your heart center,
The center of deep sleep.
And just notice.
Let go and surrender into the spaciousness of your heart as you begin to drift off.
You notice the flow of your breath,
The air on your skin.
And begin to drift off deeper still.
Thank you for coming to this sleep flow meditation.
Namaste.
