Yoga Nidra for Deep Sleep (Guided Meditation)歌词-Greenleaf Integrative&Dr. Siddha-笨小笨

Yoga Nidra for Deep Sleep (Guided Meditation)歌词由Greenleaf Integrative&Dr. Siddharth Ashvin Shah演唱，出自专辑《Yoga Nidra for Resilience & Integration》，下面是《Yoga Nidra for Deep Sleep (Guided Meditation)》完整版歌词！

Yoga Nidra for Deep Sleep (Guided Meditation)歌词

Yoga Nidra for Deep Sleep (Guided Meditation)歌词完整版

Deep sleep Yoga Nidra is geared to restore your mind, body and spirit.

At this moment, adjust your body for maximum ease, positioned for sleep

Put aside all concerns, knowing you can return to anything when you wake up. Your inner sense of rest is a quieting of thoughts, ideas, and memory. You are maintaining just enough awareness to track sensations and listen.

For now, you know that with yoga nidra you will be absorbed in rest.

Take time to appreciate your personal intention to have good, solid sleep.

Begin yoga nidra

By becoming acutely aware of your breath.

You don’t need to change your breath in any way,

just feel the sensations associated with breathing.

-- 15 sec --

Allow the teeth to slightly part

so that the jaw and lips fully relax

Allow the eyes to soften in their sockets.

Your awareness remains on breath

The air moving through your body

As you exhale, feel the whole body soften.

-- 15 --

Again, when you exhale, feel the body soften further

-- 15 sec --

Remain completely non-judgmental.

Your essential self will remain aware

while your external body is resting.

Yoga Nidra is a process of deeply relaxing the mind & body

Follow the instructions passively

Don’t try to make anything happen

Yoga Nidra is the art of getting out of your own way

Now listen to the sounds around you

Not trying to figure them out

Just noticing them and allowing them to be

Listen to the sounds coming from far away

Listen to the sounds coming from close by

Now see if you can hear the sounds of your body

Listen to the silence underneath the sounds

- 15 -

Now feel the stillness in your body

-- 15 sec --

With your attention on your breath

count backward with each breath.

Start at the number 10.

Each time you exhale count down.

Next exhale 9 and then next exhale 8

-- 60 sec --

In the present moment

Your intention for this yoga nidra

is deep restful sleep.

See in your mind an image of yourself

Being completely rested

Let yourself feel a full sense of gratitude for deep sleep

If you need to awaken through the night for any

important purpose or physiological need,

of course you will do so,

but otherwise you will sleep through the night

with good comfortable sleep.

Yoga Nidra brings rest to your physiology,

and it simultaneously builds psychological strength.

You now deepen your relaxation by training yourself to rotate awareness. By rotating awareness throughout your body in a specific sequence, you can deepen your absorption. When a body part is called out, simply be aware of the sensations present. This takes no active effort from you. You are passively sensing what is already there.

Begin by gently swallowing. Feel those sensations. Bring your awareness to the structures of the mouth. Roof of the mouth. Right side wall of the mouth. Left side wall. Be aware of the tongue. Upper teeth. Lower teeth. Upper lips. Lower lips.

Be aware of the nose. Right nostril. Left Nostril. Be aware of the jaw and allow it to relax so there is space open between your teeth. Right cheek. Left cheek. Be aware of the right ear, its outer architecture, and the sensations in the ear canal. Be aware of the left ear, its outer architecture, and the sensations in the ear canal.

Move to the eyes. Feel the socket in which each eye floats. Be aware of your closed eyelids.

Be aware of the forehead, focus on the space between the eyebrows. Crown on top of the head. Sides of the head. Back of the head. Back of the neck. Front of the neck. Down to the notch at the base of the throat.

Be aware of the R shoulder. Right upper arm. Elbow. Forearm. Wrist. R hand…R thumb, index finger, middle finger, ring finger, little finger, palm of the hand, the back of the hand, the entire hand.

Now moving your awareness to the L shoulder. Left upper arm. Elbow. Forearm. Wrist. L hand…L thumb, index finger, middle finger, ring finger, little finger, palm of the hand, the back of the hand, the entire hand.

Become aware of your upper chest. Heart region. Middle chest. Solar plexus. Abdomen. Navel area. Upper back. Middle back. Lower back. Kidney regions. Pelvis and its organs. Gluteal muscles.

Become aware of your Right hip. R thigh. Knee. Shin. Ankle. Heel. Sole of the foot. Top of the foot. All of the toes.

Become aware of your Left hip. L thigh. Knee. Shin. Ankle. Heel. Sole of the foot. Top of the foot. All of the toes.

Now rotating awareness throughout large regions of your body. The entire left leg. Entire right leg. Entire backside of the body. Entire frontside of the body. Be aware of the head, arms, torso, and legs. Feel the whole body. Now feel the space around the body.

Be aware of your body at rest

- 15 sec -

…Deeply… resting

- 15 sec -

…sleeping…peacefully

- 15 sec -

(Visualization)

Now move to image visualization for good sleep

You will hear the names of different objects

So that you can develop the sensations of each

As you shift from one object to another

First imagine the sensations of

Comfortable bed

White Puffy Clouds

Gentle Eyes

Curtain closing

Silver ring

Kite flying in the sky

Red apple

A tall majestic tree

A river running down a mountain side

Snow capped mountains

A white lotus flower

Calm, serene lake

And as you relax even more,

you find that you are ready

to have pleasant dreams.

Plant the seed of your intention deep into your consciousness. See and feel an image of yourself as a deeply rested person. Feel a full sense of gratitude for real deep sleep. You can return to Yoga Nidra for as long as it helps you cope and be happy.

Eventually when it is time for you to finish sleeping, you'll notice that you feel calmer than usual and the whole sensation will be a pleasant one. You will find that you can experience better rest than ever before. Even short amounts of rest allow you to return to activity with renewed focus, strength and peace.

You will finish sleeping at just the right time.

And you will notice how refreshed and glad you feel.

(Pause 20 seconds)

Notice the feeling of air entering your body

And leaving your body

Remain absorbed in this reality

Remain absorbed in the stillness

Sleep is now yours for the taking.

Allow yourself to drift away.

Allow yourself to rest deeply.

Sleep very… very well… now