Namaste Welcome.
This journey.
Calming Yuga Nira to fall asleep.
These lie down if you are not lying already.
Make sure to remove all distractions,
All notifications.
And find a great spot for you to lie down.
You and here.
We let go off.
Any troubles.
Anything still on our mind?
Any emotions?
We're letting go by.
.
.
Not pushing them away but.
.
.
My analogium.
By feeling them.
And by opening up the window.
And letting them pause.
Take a deep inhale.
And an even deeper exhale.
Take a deep inhale.
And exhale for even longer than your inhale Again,
Inhale.
And an even longer exhale.
Two more times,
Inhale.
As you're exhaling hum MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM Last time,
Inhale.
Feeling how you're opening up the window as you're exhaling letting all the emotions out thanking them for being there for you knowing that these emotions also give you power.
And sometimes.
.
.
They give you that much power?
They hold you back from sleep.
Sometimes they give you too much power.
And that's where it's good.
To analog them and then let them go.
Knowing that they will be there for you.
Giving you power.
The next day.
You're now connecting to your hands.
Connecting the big thumbs.
Connecting to the index fingers.
The middle fingers,
The ring fingers,
The little fingers.
Connecting to your palm.
The top of the hands.
The wrists.
And here.
.
.
Connecting to your whole hand.
You might feel.
Are vibrational.
You might feel a vibrational sensation.
A tingly sensation.
Whatever you're feeling.
That is completely fine.
Be courageous here.
Whenever you leave.
This connection.
Whenever you.
.
.
Feel that you're falling asleep.
Whenever you're.
.
.
Drifting asleep and Maybe.
.
.
A thought comes and distracts you.
And that is completely fine,
Just whenever you realize it.
Come back to my voice.
Whenever you realize it,
Come softly back to my voice.
We're now coming to the forearms.
The elbows,
The upper arms.
The shoulders.
Holding your whole arms in focus,
In awareness.
And then releasing.
By taking an inhale.
And exhale long,
Long,
Long,
Long.
Releasing your arms completely and coming to your hips.
To your hips.
Rhyming softly at your hips And from there we head down our legs to the big thighs.
From the knees.
.
The lower legs.
No shin bones and no calves other angles.
To the heels.
In the sole of the feet.
The top of the feet.
And the big toes a second.
The third.
Forth.
And the pinky toes Holding your whole feet in focus,
In awareness.
And then holding your whole legs in awareness,
In focus.
And inhale deeply.
And exhale,
Long,
Long,
Long,
Long,
Long.
Letting go of your legs and coming up.
To your perineum.
Between the anus and the genitals.
Arriving there.
Feeling in as good as you can,
You're doing just great.
And then connecting to the very start of the spine.
And vertebra by vertebra sliming up.
Was fine.
Climbing up until we reach the belly button.
Coming to your belly button,
Your belly.
Your navel area,
And feel how your belly softly moves up and down with the natural breath of yours.
One more time here.
If your belly is a little bit heavy,
Maybe if there are still some emotions.
I too.
Exhale completely and feel.
.
.
Or your belly can rest a little bit more.
MMMMMMMMMMMMMMMMMMMMMMMM and reconnect to your spine.
And climb up further.
To your solar plexus area.
Just observing this area.
Around.
Start or the end of the ribcage as you want.
Solar plexus area.
And then,
Climbing up further,
Your heart and your chest area.
Staying there for a little bit.
Hmmmm.
.
.
Observing.
This place.
And then heading up further to your neck and your throat.
Adding up further to your neck and your throat.
Coming to your chin and your jaw.
Your lower lip and your upper lip.
Inside the mouth,
To the floor of the mouth and the roof of the mouth.
To the tongue.
Let your tongue rest softly on the roof of the mouth and close your lips slightly.
There's only a little slit still between the lips.
And then connecting to the right nostril.
To the left nostril The right ear.
The left ear.
A right eye.
The left eye.
To in-between the eyebrows together into the third eye location.
To the forehead to the back of your head.
On the very top of your head.
And then,
Inhale deeply.
And exhale completely.
I'm connecting the skin of your face.
And lets gravity Over.
All the tension.
On the skin of the face.
Feel how the skin of the face.
.
.
It becomes lighter,
You are not holding any tension anymore.
Skin of your face.
Feel how gravity carries skin off the face Give it rest.
Give it time to rejuvenate.
Connecting to your arms.
And feel again all the skin around your arms.
And let gravity take over,
Let gravity hold the skin of your arms completely.
Let gravity.
.
.
Hold all the skin of your arms completely.
And then connect to your Torso next From the hips up to your throat.
From your perineum.
To your neck.
Oh,
The area.
Your chest,
Your back,
Your belly.
Your whole ribcage,
All the body.
Everything connected to the skin and again let it go completely all the skin relaxed held by the gravity Cheers!
And then connecting to the legs as well.
Let's go!
Of all.
The skin around your legs.
Let gravity take over.
And right now feel your whole body.
Relaxed.
Your whole body.
Relax.
Feel how gravity is holding you.
How the earth is holding,
Carrying you.
Nurturing you.
Gravity is taking care of you.
And just nurture.
Yourself in this space.
Having deep breaths.
Inhale and exhale,
Very long.
Very relaxed.
Giving your nervous system Fine too.
All asleep.
Giving your nervous system time to rejuvenate.
Recover and repair your whole body in a state of rejuvenation being grateful for gravity.
Ingrateful for the Earth.
In grateful of order.
Mattress,
The ground that you're lying on right now.
And just allowing yourself nurture into this space.
To dive deeper.
And start to dream.
And also start to clean up.
Repairing memorization.
In your mind.
Allowing your body to No repair.
Rejuvenation it needs.
And in gratitude for your entire body,
Your entire being.
Caring for yourself.
Did this journey help you settle?
Leaving a rating.
Helps others find it too.
Thank you for practicing with me.
And have a good night of sleep.
