Namaste,
I am Rohit Bhardwaj.
This is a gentle yoga nidra practice,
Simply designed to help you fall into deep natural sleep with utmost ease.
There is nothing you need to do.
There is nothing you need to achieve.
Simply allow my voice to guide you and let your body rest completely.
As a preparatory thing.
Lie down comfortably.
Preferably on your back.
Now,
Let your legs be about one or one,
One and a half feet wide,
Not much wide,
As wide as your shoulders and let the feet fall down on their own weight.
Your arms by your side and palm facing upwards.
If there is a discomfort,
Open your palm up to the level where your comfort is there now slowly close your eyes Take a deep,
Deep breath.
Let the breath enter your nostrils.
Take a U-turn and get into your lung.
Feel the breath going from lungs up to your navel and in a similar fashion very gently the breath returns Tell your mind very silently,
I sleep deeply and wake up refreshed.
Now,
Have faith in this statement.
Say it with utmost faith you have.
Yes,
I sleep deeply and wake up refreshed.
Repeat it three times with me.
Sleep deeply and I wake up refreshed I sleep deeply and wake up refreshed I sleep deeply wake up refreshed now let this intention go it has been planted in your subconscious Very slowly bring your voice to your body.
Feel your feet.
Feel the fingers of your feet.
Let them relax.
Let them drop by the weight of gravity.
Feel your ankle.
Let the ankle relax.
There is no tension.
There is no tension.
There is no tension in your ankles.
Come down,
Come down,
Come down to your knees.
Let the knees relax.
Let the cup of the knees stand very gently on the connecting bones between.
Let it be a very gentle process.
Come up to your thighs,
Up to your spine.
Stomach,
Your navel,
Feel the navel rising and going down along with your breath.
As you breathe in,
The navel goes up,
It releases all its tensions and goes down.
When the navel goes down,
It collects all the tensions from the stomach and waits for the inhalation so that it can throw the entire thing out.
Very slowly now start feeling your arms.
Your arms.
Your fingers,
Your thumb,
Your wrists,
Your toes.
Complete arms are on the bed with their own weight having no tension.
Now very slowly complete the rest.
Rest yourself completely,
Absolutely.
Focus on your back let the back melt into the body let it melt into the bed look at your face eyelids on their own these eyelids are putting their weight and on the eyeball Your forehead is very tension-free.
There is no stress.
You feel the whole body together from top to down and from tip of the toes to the head.
Heavy,
Warm,
Deeply relaxed.
The body is at rest.
There is nothing to hold.
There is nothing to control.
Bring your attention to your natural breath.
Simply notice the gentle flow of air in and out.
No need to change it.
As you breathe in,
Feel a soft wave of calm entering you.
It is engulfing with effervescence of joy in your head.
Your head is relaxed.
The thoughts that are coming are very very gentle and slow in case there is a thought or a train of thought running very slowly close the power of its engine let it stop let it flow look at the thought and let it go away go deep deep into stillness,
Deep into the stillness of your mind,
Deep into the stillness of your heart,
The stillness is engulfing you,
There is no external noise or sound,
Even if it is there,
You are not paying attention to what the ears are hearing,
All thoughts are just like clouds.
Very slowly allow yourself to simply flow float float you are floating with the clouds the clouds sometimes engulf you sometimes you are on top of the clouds your eyes are closed there is warmth around you there is stillness inside you and there is a deep deep sleep Very slowly,
Slowly get into deep sleep.
Rest completely.
When the time is right,
You will awake yourself.
There is no need of any alarm.
You will sleep for 6-7 hours very peacefully.
Go off to sleep.
Go off to sleep.
Go off to sleep.
Sleep.
Sleep.
