Hello,
Sweet friend.
I'm grateful you're here.
Welcome to this midday power nap yoga nidra.
In the midst of your busy day,
You are choosing to honor your body's natural rhythm,
To pause,
Rest,
And gently recharge.
A few moments of intentional relaxation can restore your energy,
Renew your focus,
And uplift your spirit.
As you settle in,
Know that this is your time to be held in stillness and replenish from within.
Take a moment to find a comfortable position wherever you are.
Gently close your eyes or gaze downward,
Tucking your chin ever so gently to elongate your cervical spine.
This is a gentle signal to the nervous system that it's okay to relax.
Take a deep breath in,
Pause for a moment,
Open your mouth and slowly release the breath,
Settling into this place of rest.
Let us set a simple intention for our time together.
I restore my energy with every breath.
I am renewed,
Refreshed,
And ready.
I restore my energy with every breath.
I am renewed,
Refreshed,
And ready.
I restore my energy with every breath.
I am renewed,
Refreshed,
And ready.
Now let's bring our awareness to the physical body.
Feel the body resting.
Feel the points of contact with the surface beneath you,
Supporting your body,
Allowing the body to feel safe and at ease.
Bring your awareness to the sounds around you.
Listen to the sounds that are distant.
Now bring your awareness to the sounds within your space.
Now bring your awareness to the sounds within your space.
Bring your attention to sounds closer to your body.
Can you hear your heart beating?
Can you hear your body breathing?
Each breath brings oxygen to the lungs,
Exchanging,
Releasing,
Enabling life,
Promoting energy for the body with each restful breath.
Normal breath in,
Normal breath out.
Bring your awareness to the crown of your head.
Focus all your attention to the crown of your head,
The forehead.
Release any tension held in the temples,
The brows.
Soften the tiny muscles around your eyes,
The nose,
The upper lip,
The lower lip.
Gently separate the teeth,
Releasing tension held in the jaw,
The right cheek,
The left cheek.
Release the root of the tongue,
The chin.
Release any stress held by the shoulders,
Biceps,
Elbows,
Forearms,
Right hand,
Left hand,
Both hands together.
Bring your awareness to your heart center,
Sternum,
Ribcage,
Pelvis,
Hips,
Quadriceps,
Kneecaps,
Shins,
Right foot,
Both feet together.
Embracing the stillness,
The time of deep rest,
Resting the right side of the body,
Resting the left side of the body,
Resting the back side of the body,
The front side of the body,
Resting deeply,
Energizing the body,
Renewing the muscles,
The bones,
The organs,
The skin,
Refreshing the whole entire body.
In your mind's eye,
Imagine yourself lying beneath a tall oak tree,
Deep within a peaceful meadow.
The sunlight filters gently through the leaves,
Creating patchwork of warm light and cool shade across your body.
A soft breeze carries the scent of wildflowers and fresh earth,
Soothing all of your senses.
You hear the distant hum of bees and the whisper of the wind within the grasses,
Lulling you deeper and deeper into relaxation.
In this timeless space,
There is nothing you need to do but rest,
Restore,
And receive,
Abiding in pure awareness,
Restoring energy with every breath,
Renewing,
Refreshing the mind,
Body,
And spirit.
As you slowly return from this restful journey,
Feel the gentle waves of renewed energy pulsing through your body,
Carry this sense of lightness and vitality with you into the rest of your day.
Know that even the smallest pauses can create the greatest shifts.
You are refreshed,
Replenished,
And ready to move forward with ease.
Enjoy the rest of your day,
Sweet friend.
Until next time,
Just breathe.
