Welcome.
This short yoga nidra practice is to allow your body and mind to deeply rest as you recharge your inner batteries and emerge feeling clearer and renewed.
In this restful state between waking and sleeping,
The nervous system can settle and tension held in the body can release,
Bringing balance to your whole being.
Even a brief practice like this can help replenish your energy and support a sense of calm and clarity as you move back into the rest of your day.
Take a few moments to settle into a comfortable resting position,
Lying down if that is available to you.
Allow the legs to extend out,
Perhaps a support underneath the knees.
Let your arms rest slightly away from your body,
Palms facing skyward,
A blanket perhaps over your body for warmth,
And something to block out the light from the eyes,
Allowing yourself to turn inward.
And now sense how you are feeling at this very moment,
Without any judgement.
It might be tired,
Depleted,
Scattered,
Whatever it is,
Just notice,
And then turn your awareness to the natural rhythm of your breath.
Feel the rise and fall of the body as you breathe.
And we'll begin with a breathing pattern called the physiological sigh,
Which is a natural way to reset the nervous system.
So take an inhale through the nose,
And now a second small sip of breath to fully inflate the lungs,
And a slow exhale through the mouth.
One more time that way,
Inhale through the nose,
Smaller sip in,
Exhale through the mouth,
And allow your breath to return once again to its natural rhythm.
Feel the body begin to soften into the surface beneath you.
Let the whole face soften,
Softening through the shoulders,
Arms,
Torso,
Hips,
And legs.
Imagine the body melting down into the surface.
And now let your awareness settle at your heart space,
The sacred space of yourself.
Here,
We invite in a heartfelt intention or sankalpa.
If you don't have one,
You might use,
I allow my whole self to restore and recharge.
Silently repeat it to yourself three times with feeling and trust.
And now we will begin to rotate awareness throughout the body,
Nothing to do except follow my voice.
Allow your awareness to settle at the right hand,
Right arm,
Shoulder,
Right side of the torso,
Left hip,
Left leg,
Left foot,
The whole left side of the body.
Allow your awareness to float up to the crown of the head,
Forehead,
Right eye,
Left eye,
Bridge of the nose,
Upper lip,
Lower lip,
Tongue,
Throat,
Right collarbone,
Left collarbone,
Chest,
Abdomen,
Low back,
Mid back,
Right shoulder blade,
Left shoulder blade,
The whole torso.
Sense the whole face,
The head,
And now sense the whole body,
The whole body from the crown of the head to the tips of the fingers and toes.
Feel the whole body resting here.
Allow your awareness to come back to the natural rhythm of your breath,
Observing the gentle rise and fall of the belly and the chest.
Feel the steady support of the ground holding you.
Imagine that the earth beneath you is a quiet source of steady,
Nourishing energy,
And as you inhale,
Receive the earth's energy rising up through the ground and into your body,
Slowly recharging your inner batteries,
And as you exhale,
Imagine yourself plugging more deeply into the earth,
Allowing any fatigue or heaviness to drain downward and be absorbed by the ground.
Inhale receive the earth's steady energy.
Exhale plugging into the earth and letting go.
Imagine your body like a battery,
Slowly and steadily recharging.
With each breath,
Energy replenishes.
Rest here for a few moments,
Receiving support and renewal.
And now bring your awareness back to your heartfelt intention or sankalpa,
I allow my whole self to restore and recharge.
And repeat it once again silently three times with feeling and trust.
And now see your whole self resting here.
Notice the surface below you,
Aware of the walls around you,
And notice any effects this practice has had for you.
And then gently invite some small movements back into the body,
Perhaps the fingers and the toes,
Rolling the wrists and the ankles perhaps.
You might deepen the breath by taking another inhale through the nose as you stretch out the limbs,
And then exhale maybe an audible sigh.
And you might choose to stay here for the next few moments and rest,
Or if you're ready you can roll gently over to one side,
And as you bring yourself into an upright position,
Know that you can carry this sense of renewal with you as you move back into the rest of your day.
Namaste.
Namaste.
