Yoga Nidra Quick Guided Nap

Dear Friend, This quick yoga nidra (NSDR) practice is a guided nap — a gentle body scan to soften into when you need deep rest but time or energy is in short supply. You're invited to move through the body with kind attention, nothing to fix, nowhere to get to, no particular way to feel. Just being, exactly as you are. The accompanying soundscape is of a gentle stream trickle and other soft forest sounds I recorded in my backyard. Best enjoyed with headphones or speakers.
Yoga nidra can support: nervous system regulation, restored energy, mental clarity, and a felt sense of safety in the body. It can also serve as a gentle pacing tool for those managing energy-limiting conditions (such as ME/CFS, fibromyalgia, long COVID, or POTS), burnout or fatigue.
Please feel welcome to make any adaptations that best support you.
May this practice and the nature sounds bring you peace, ease, and restoration.
With love and care,
Kelsea

Transcript

Hi friends, This is Kelsey with Life Alchemy, And this is a quick yoga nidra guided nap, Or NSDR. Come into a cozy nest to rest. And as you're settling in, Remember that my guidance is simply suggestion, And you're welcome to make any changes that will serve you. Let's begin by taking a full breath of air in through the nose. And sighing it all out through the mouth. One more time. And on this exhalation, Letting it all go. During this time together, There's nothing to do, Nowhere to be, Simply resting just as you are. I invite you to bring a kind attention to each part of the body as it's named, And see if you can welcome whatever sensations are present or not present. If a sensation gets too intense, You can always skip a part of the body or bring the attention somewhere it feels neutral or pleasant. Beginning with the tongue. All of the attention gathering at the tongue. The nose, Both of the eyes. Between the eyebrows. Round of the head. Both of the ears. Their cheeks, Chin, The neck. Center of the chest. Both of the shoulders. The elbows. Wrists, Palms of the hands. All of the fingers. The tension fanning across all of the fingers. Both of the wrists. The elbows. Shoulders. Back to the center of the chest. Above the navel. Just below the navel. The tailbone, Both of the hips. The knees. Ankles, Soles of the feet. All of the toes. A tension fanning across all of the toes. The whole body now. The front of the body. And the back of the body. The outer edges of the body. And the inner tissues of the body. In the whole body, Alive and kind awareness. Now bring the attention to the right side of the body. The tension saturating the right side of the body. The right body, Alive and kind awareness. Now bring the attention to the left side of the body. Attention saturating the left side of the body. The left body alive and kind awareness. Now bring the attention to both sides of the body simultaneously. Can you bring awareness to both sides of the body at the same time? Beginning to notice the part of you that's noticing. Resting back as the witness of it all. Begin to notice the sensation of the surface beneath you. And the temperature of the air around you. Take a full breath in. And a slow breath out. One more time. You might continue resting here. Or you might begin to gently transition, However works best for you. Thank you for practicing with me today. Until next time.