Yoga Nidra For Emotional & Energetic Lightness

This summer-inspired Yoga Nidra invites you into a tranquil space where you can safely release what no longer serves you—emotional burdens, mental heaviness, and physical fatigue. Through soothing breath awareness, gentle intentions, and a nature-based guided visualization, this practice supports emotional release and nervous system reset. It’s especially nurturing for women in midlife transitions, caregivers, or professionals under stress, or anyone feeling emotionally or energetically weighed down

Transcript

Welcome,

Sweet friend.

I am grateful you're here.

No matter how you found this recording,

Consider this your invitation or place of permission.

Permission to rest.

Permission to let go.

Permission to finally lay down the weight you've been carrying.

Emotionally,

Energetically,

Spiritually.

So often we tuck away the heaviness,

The unspoken worries,

The old stories.

The pressure to keep going.

But right here,

In this sacred pause,

You,

Sweet friend,

Are invited to linger.

To breathe more slowly.

To let the warmth of summer soften what feels heavy inside of you.

There's nothing to hold together right now.

No one to care for but you.

Just the invitation to be here as you are.

So let's begin to prepare for our practice.

Turn off notifications,

Dim the lights,

And quiet your surroundings.

Find a comfortable place to lie down.

And perhaps tuck a pillow beneath your head or a bolster under your knees.

Adjust the volume of my voice so it's perfect for you.

The most important part of this practice is feeling warm,

Safe,

And comfortable.

If you're pregnant,

Please lie down on your left side.

Otherwise,

Get comfy and cozy while I tell you a little bit about this effortless practice of non-doing.

Yoga Nidra means yogic sleep.

It's an ancient sleep-based meditation technique that allows our body to let go of tension so the body and mind can experience a deep state of relaxation.

I'll lead you through a variety of body,

Breath,

And awareness techniques in order to allow you to drop from the thinking mind into the feeling body,

Which naturally allows you to enter the being state.

From this state of non-doing or just being,

You're able to make major shifts which dramatically affect the way you think and feel.

You're here to simply feel your body and listen with a kind curiosity.

If thoughts enter your mind,

Just acknowledge them and let them go.

During this practice,

You will follow the sound of my voice as best as you can.

Trust me to guide you and hold space for your Yoga Nidra journey.

Also,

Trust yourself.

Trust your own innate wisdom.

You'll get exactly what your body needs from this practice,

No matter what you experience.

And even if you fall asleep.

And that's because the part of you I'm speaking to is always listening,

Always present.

During our session,

Attempt to remain awake and aware,

But if at any point you find that you've drifted from my guidance,

That's perfectly okay.

As soon as you notice that you've drifted,

Patiently return to the sound of my voice.

Allow your body to find its balance as you ebb and flow.

Sometimes you will feel as light as a feather,

And other times your body will feel heavy as you lie upon the surface beneath you.

As you settle in,

Place the arms alongside of your body,

Feeling supported.

Let's embrace this feeling of the physical body being held,

Being supported.

Allow a gentle curling inward of your fingers,

Letting your legs separate and your toes turn outward.

Separate your teeth.

Relaxing and softening of the jaw.

Allow the face to become expressionless.

Take a moment and check in with your comfort.

Is there anything you could do to become more comfortable?

If so,

Please do at this moment.

Take this time to readjust and find that special place of comfort and ease.

Bring your awareness to your precious breath.

Gently inhale two sips in through your nose.

Open your mouth and sigh it out.

Let's repeat that two more times.

Take two sips of air in through your nose.

Open your mouth and sigh it out.

Last time,

Two sips in.

Open your mouth and sigh it out.

Releasing the breath and letting go.

Letting go of any tension from the body.

Allowing it to drift into the surface beneath you.

Releasing the heavy weight we often carry on our shoulders,

Our chest,

In our heart.

Feel the natural breath as it moves in and the air moves out of the body.

Normal breath in.

Normal breath out.

Feel the natural rhythm of the breath.

Like a wave of air entering your body.

Feel the chest rise.

And then feel the natural release of the wave of the breath.

Normal breath in.

Give your body permission to let go of the pressures of daily life.

There is no place to go and nothing to do.

Just allow your body to remain alert and aware to the sounds of my voice.

As you ebb and flow throughout this practice,

Your body will receive exactly what it needs.

The deep rest.

The heightened awareness.

And inner peace.

Now bring your attention to your heart center.

Listen carefully as your heart speaks to you.

Can you hear a little whisper from your heart?

Perhaps a heartfelt wish.

A prayer for yourself or a loved one.

Or perhaps a heartfelt intention.

Consider it a positive seed to implant deep within.

Allow your mind,

Body and spirit to nourish the seed.

Encourage it to bloom as if it was true.

If you're working on an intention,

You're welcome to use it.

Or feel free to use one of the following.

Whichever one resonates with you.

Please repeat it silently to yourself three times.

I am releasing the heaviness in my life with ease and grace.

I am making space for lightness within.

I am releasing the heaviness in my life with ease and grace.

Or simply,

I am making space for lightness within.

I am releasing the heaviness in my life with ease and grace.

Or simply,

I am making space for lightness within.

Bring your awareness back to your breath.

Feel the natural breath as it moves in and the air moves out of your body.

Normal breath in.

Normal breath out.

Feel the natural rhythm of the breath like a wave of air entering your body.

Feel the chest rise and then feel the natural release of the wave of the breath.

Normal breath in.

Begin by bringing your attention to the crown of your head.

Feel the sensations at the top of your head and allow your awareness to gently rest there.

Move your focus to your forehead.

Notice any sensations or tightness in your forehead and let it soften.

Shift your attention to your eyebrows and eyes.

Feel the muscles around your eyes relax and let go of any tension.

Bring your awareness to your cheeks and jaw.

Notice any tightness in your jaw and consciously release it.

Allow your jaw to become soft and relaxed.

Move your attention to your ears and the sides of your head.

Feel any sensations or tightness and allow it to dissolve.

Bring your focus to the back of your head and your neck.

Notice any tension in your neck and let it melt away as you focus your awareness there.

Shift your attention to your shoulders.

Feel the sensations in your shoulders and consciously release any tension.

Allow your shoulders to drop away from your ears and become heavy and relaxed.

Move your awareness to your upper arms.

Notice any sensations or tension in your upper arms.

Allow them to relax.

Bring your focus to your elbows.

Feel any sensation in your elbows and let go of any tension.

Shift your attention to your forearms.

Notice the sensations in your forearms and release any tension or tightness.

Move your awareness to your wrists and your hands.

Feel the sensation in your wrists and your hands.

Allow them to become soft and relaxed.

Bring your focus to your chest.

Notice any sensations or tightness in your chest and allow it to soften and expand with each breath.

Shift your attention to your abdomen.

Feel any sensations or tension in your belly.

Move your focus to your lower back.

Notice the sensations in your lower back and allow it to release and relax.

Bring your attention to your hips.

Allow the sensations in your hips and let go of any tightness.

Shift your awareness to your thighs.

Notice the sensations in your thighs.

Allow them to relax.

Move your focus to your knees.

Feel any sensations in your knees.

And let them become soft and relaxed.

Bring your attention to your calves.

Notice the sensations in your calves.

Allow them to release and soften.

Shift your focus to your ankles.

Feel any sensations in your ankles and allow them to relax.

Finally,

Bring your awareness to your feet.

Notice the sensations in your toes.

Notice the arches and the heels.

Allow your feet to become heavy and relaxed.

Feel the heaviness of the body.

Slowly releasing,

Letting go of the weight into the surface beneath you.

Now feel the lightness of the body.

Softness emerging.

Light.

Soft.

The sense of ease from the crown of the head.

The jaw.

The shoulders.

The arms feeling lighter.

The fingers softening.

The chest.

The abdomen.

The pelvis.

The feet resting.

Deeply resting in soft,

Weightless stillness.

In your mind's eye,

Let your awareness gently open to this inner journey.

Walking barefoot along a quiet summer trail.

The air is warm.

The path soft beneath your feet.

As you move,

You begin to feel lighter.

As a warm breeze brushes your skin,

Releasing tension.

The sunlight dances through the trees,

Brightening your heart.

A dragonfly zips past light,

Quick and fray.

You hear the soft rustle of leaves letting go.

A bird's song lifts a heaviness from your chest.

You pause beside a wildflower meadow.

Your breath deepens naturally.

A feather floats down in front of you,

So delicate.

So effortless.

The scent of lavender calms your mind.

The ground beneath you feels supportive,

Holding everything you release.

A gentle stream trickles nearby,

Carrying your burdens downstream.

Finding a paper boat,

You place it in the stream and watch it drift away,

Taking with it the sorrows of your soul.

A butterfly lands then flutters off,

Reminding you of the transformation.

You lie in tall grass,

Watching clouds slowly drift like thoughts.

The warmth of the sun wraps around you like a blanket.

You close your eyes,

And for the first time in a while,

You feel light,

Hiding in the weightlessness of being present.

Deeply resting in the silent stillness of awareness.

Releasing the heaviness in with ease and grace.

Feeling the space for lightness within.

Stay here just a little longer if you'd like.

Let this lightness settle into your bones,

Into your mind,

Into your soul.

Let the peace you've uncovered wrap itself around you like a summer breeze.

There is no rush,

No place to be.

Just this moment.

Just this breath.

You are safe to rest.

You are safe to let go.

May you carry only what nourishes you.

All else can stay behind.

This ends our journey together.

Please return whenever you need to lighten your spirit.

I hope you enjoyed this Yoga Nidra journey.

Until next time,

Sweet friend,

Just breathe.

Thank you.