Good evening,
Thanks for joining me.
My name is Tamara,
And I want to show you a way that helps me get a better rest,
So I feel good tomorrow.
Doesn't that sound good?
Some grownups find this hard,
But you seem like you can do this,
And I know you can.
This is called Yoga Nidra.
It's a type of meditation that helps your brain and your body relax.
All you have to do is listen to my voice.
That's it.
So let's get started.
Turn the lights down low so it's not too bright.
You get your best sleep when it's dark.
And did you know that when you sleep,
That's when your body grows.
So let's get ready to lay down if you're not already.
Can you bend your legs and hug your knees into your belly?
Squeeze tight like a ball.
Give yourself a nice hug in.
Squeeze,
Squeeze,
Squeeze,
And take a big breath in.
And now let it go.
Let your legs straighten out as you lay out flat on your back.
You can cozy in with your blanket and your pillow.
Get really comfy.
You have the softest bed to sink into.
And now let's squeeze your toes so tight.
Make your feet and your legs squeeze.
Keep squeezing them.
Take a big breath in.
Now let everything go.
Let your toes and your legs be so soft.
And now let's squeeze your fingers into a fist.
Squeeze both hands so tightly.
Squeeze your arms too,
So strong.
Breathe in.
Now let everything go.
And now your face.
Can you squeeze your face so tightly?
Squeeze your eyes,
Squeeze your forehead,
Even your mouth,
Your whole face.
Squeeze so tightly.
Breathe in.
Now soften as you breathe out.
And now here's the easy part.
Let's squeeze your whole body tight.
Squeeze your toes and your legs,
Your hands and your arms,
Your face and even your shoulders.
Can you make your whole body squeeze so tightly?
Keep squeezing and then breathe in.
Now breathe out.
Let go of all your muscles as they melt.
Every breath out,
Your body just begins to sink.
And let your eyes close.
As you take a big breath in,
Let your belly get big like a balloon.
Open your mouth and let all the air out.
Good.
Let's do that again.
Breathe in,
Let your belly get big.
Open your mouth and let it all out.
Let's do one more.
Make this your biggest breath,
Feeling your belly big.
Let it all go.
So good.
You just taught your body something.
This is such a good way to teach your body and your mind to relax.
And now you can keep your eyes closed.
Let's use your ears.
Can you hear anything outside?
Can you hear any cars?
Any noise far,
Far away?
And now let your ears hear inside your house.
What can you hear?
Is there any noise outside of your room?
And then let your ears hear inside your room.
What can you hear?
Now let your ears hear inside your body.
Can you hear yourself breathing?
Can you hear the air moving as you breathe?
And now I want you to follow my voice as we say parts of the body.
See if you can feel each part as I say it.
Let's start in your right hand.
Feel your hand as if there was a light glowing in your hand.
And then feel your thumb,
Your second finger,
Middle finger,
Fourth finger,
Your pinky finger.
Feel your whole hand.
No need to move.
Just think of your hand.
And then see this light as it glows like a flashlight into your arm and your elbow,
All the way to the top of your shoulder.
And feel this light as it shines down your side and into your hip and your leg and moving through your knee,
Your bottom leg and into your ankle and your whole foot.
Feel like your whole foot is lighting up like a flashlight.
And then into your right big toe,
Your second toe,
Third,
Fourth,
Pinky toe.
Feel your whole right side body your foot all the way up to the top of your head,
As if it's shining bright like this flashlight.
And then moving across to the other side of your body into your left hand.
Feel this light shining into the other hand and into your left thumb,
Second finger,
Middle finger,
Fourth,
Pinky finger,
Your whole hand.
Feel this light shining up your arm through your elbow,
All the way to your shoulder.
This light shines down the side of your body,
Into your hip,
Into your leg,
Through your knee,
The lower leg.
The light shines into your foot,
Your whole foot shining brightly.
And then into your left big toe,
Your second toe,
Middle toe,
Fourth,
Pinky toe,
Your whole foot,
Your whole left side from foot to top of head shining brightly.
And now to the back of your body into your heel,
Both heels shining bright and going up the backside of your legs into your back,
All the way to the back of your head,
To the top of your head.
And feel this light as it begins to shine on your forehead,
Across both your eyebrows,
Both ears,
Your eyes,
And your cheeks.
This light shines on your nose,
Your lips,
And your chin,
And on your throat,
And both your shoulders,
Your tummy,
And then feel this light shine into your heart,
Your heart glowing bright like a flashlight.
And then feeling your feet as you feel like you're walking in the sand.
The sand is warm from the sun sinks between your toes.
As you're taking a step,
Noticing how your feet sink a tiny bit into the sand,
And it feels so nice and warm.
As you walk along the sand,
You can hear birds singing and chirping.
They're so happy playing.
As you walk in the sand,
You can feel the warm sun on your arms.
You can smell a salty breeze from the ocean.
The sound of waves rolling in on the beach.
Waves wash into the sand bubbling and soft,
And then wash back out.
This beautiful blue color of the ocean,
Sparkling in the sunlight.
As the waves roll in,
And then roll out,
The sound of the waves,
The sun sparkling,
Your feet in the warm sand.
It's time to think of your sankalpa once again.
Think,
I am relaxed.
I am sleepy.
Feel the water washing in and out.
Just touching your toes,
This water then washes away.
Soft waves washing in and rolling out.
You are in the nidra state,
So relaxing for your body.
This is where you can drift off to sleep.
You dream of gentle waves washing in,
Washing out.
So relaxed,
So peaceful.
Have a wonderful dream as you sleep.
Namaste.
Sweet dreams,
Little one.
Namaste.
