Quick Yoga Nidra To Recharge

This Yoga Nidra is for when you need a power nap. When we take the time to surrender to deep rest (even if it's only 20 minutes) we allow the body to power down, to come back to a state of homeostasis-this is where the recharge happens and we arise from the nap with a peaceful energy...give it a try! Let me know how you feel after, I always love hearing from you!

Transcript

Hello,

I'm Kumari and welcome to your yoga nidra nap.

This is a short yoga nidra to help relieve stress,

Tension,

And to give you a peaceful energy boost.

So I'll keep it short and sweet,

So it's accessible to be used as a little nap whenever you need it.

The benefits of yoga nidra are so many,

But mainly the most potent aspect of yoga nidra is that it calms your nervous system.

It helps bring your whole being back into a state of homeostasis.

So go ahead and get yourself comfortable,

Perhaps lying down,

But seated in a comfy chair is awesome.

I've even done yoga nidras in a parked car,

Reclining my seat back,

And I had great results with that.

So however you want to set up for you right now is perfect.

Remember to shut off your phone and just let anyone around you know to not disturb you for the next 15 minutes or so.

So now that you're settled,

Let's just begin by sensing the body.

Feel your body upon the surface you've chosen.

Feel the support under your head.

Feel the support underneath your hips and buttocks.

Sense your feet and legs,

Wherever they're touching.

Just get a sense that your whole body is intuitively reacting to this stillness.

All we have to do is be intentional and our trillions of intelligent cells know exactly how to respond.

Now move your attention to your breathing,

Just following the rise and fall of your breath.

Begin to imagine that each exhale could flow out of every pore in your body.

Feel your lungs completely on the inhale,

And then as you exhale,

Imagine that your breath could flow out every pore.

Your whole body exhaling.

Now we'll do three rounds of a breathing practice called 4-7-8.

This is inhaling for 4,

Holding for 7,

And exhaling for the count of 8.

You'll want to breathe in your nose and out your mouth as if you were blowing out of a straw.

Let's begin.

Inhale 1 2 3 4,

Hold 2 3 4 5 6 7,

Exhale 2 3 4 5 6 7 8.

Take a few natural breaths in between each round.

Again,

Inhale 2 3 4,

Hold 2 3 4 5 6 7,

Exhale 2 3 4 5 6 7 8.

Ready,

Inhale 2 3 4,

Hold 2 3 4 5 6 7,

Exhale 2 3 4 5 6 7 8.

Your natural breath flowing,

Noticing how your body has already responded.

Next we'll place an intention into the practice called a sankalpa.

Repeat after me.

This nidra nap soothes and recharges all layers of my being.

This nidra nap soothes and recharges all layers of my being.

This nidra nap soothes and recharges all layers of my being.

And so it is.

Next we'll move into the rotation of consciousness to further let go of any tension holding in the physical body.

We'll begin with the thumbs.

Bring your attention to your right thumb and your left thumb.

Now all four fingers on the right hand and all four fingers on the left hand.

And now sense the fingertips of all of your fingers and your thumbs.

And then move down the fingers to the center of the palms.

Awareness of the center of your palms and the tops of the hands.

Both wrists,

The right forearm and the left forearm.

Both elbows,

The upper arm of your right arm and now the left,

Your right shoulder and your left shoulder.

Come to sense both arms and hands simultaneously.

Both hands and arms now.

And then draw your attention to the center of your chest.

Awareness of the center of the chest.

Move down the body to the navel,

To the right hip joint and the left hip joint.

Both thighs,

The right knee,

The left knee.

Both calves,

Both shins,

The right ankle and the left ankle.

The right big toe,

Second,

Third toe,

Fourth and fifth.

All five toes on your right foot.

And then move your attention over to the left big toe and the second toe.

Third,

Fourth,

Fifth.

All five toes on the left foot.

Now could you sense both soles of feet,

Both the soles of your feet,

The balls,

The arches,

The base of the heel.

Sensing a subtle energy in the soles of the feet and allow that awareness to move back up your legs.

So now sensing both legs and both feet at the same time.

Attention moving to the tailbone.

Sense the tailbone.

Now the lower back,

Middle of the back,

To the point between the shoulder blade,

All the way up the rest of the spine to the back of your head.

To the crown,

To the middle of the forehead.

Come into the awareness of your right eye and now your left eye.

Both eyes simultaneously.

Over to the right ear and the left ear.

Come now to the tip of your nose,

To your nostrils.

Feeling and sensing the air flowing in and out of your nostrils.

Moving your attention to the inside of your mouth.

Sensing the tongue,

The gums and the teeth,

The lips.

Moving to the hollow of the throat.

And now back to the center of the chest,

The energetic heart center.

Placing all of your awareness at the center of your chest.

And start to imagine yourself breathing from the center of the chest.

Each inhale brings a whole body expansion.

Each exhale brings all that energy back to the heart center.

Inhaling,

Opening and expanding all the way down to the toe tips and the fingertips.

And exhaling all of that energy coming back to the heart.

A sense of breathing with your whole body.

Breathing from the heart.

Expanding and softening.

The breath calming and nurturing your whole nervous system.

And now upon your next exhale,

Shift your awareness all the way down to the space just below your belly button.

And start to breathe and visualize your breath from this area.

Inhaling and exhaling from the point just below the navel.

And now letting go of any focus on the breath.

And come to sense the whole back side of your body.

Sensing the whole back side of your body.

And now the whole front side of your body.

An awareness of the front side of your body.

And now your whole body.

Could you sense your whole body in this relaxed state?

Your whole body.

Your whole body.

Every layer deeply resting.

Every cell recharged.

Your whole body resting deeply.

Mass care now for the next few moments.

Deep,

Deep rest.

Deep,

Deep peace.

Bring your own awareness to your natural breath.

Feel your breath in your whole body.

Deepening your breath.

And start to bring your attention to your fingers and your toes.

And very gently move your body.

Slowly start to bring your awareness back to your surroundings.

Perhaps the sounds in your space or outside.

Feeling the touch of your clothing on your skin.

Opening your eyes to the light.

One more deep breath in through the nose.

Out through the mouth.

Thank you for joining me today.

Wishing you all the best.

Reviews

Super 💐

Very helpful afternoon nidra after a bit of a sleepless night. Thank you. 🙏

I just love this nidra so much. I always feel so deeply peaceful and relaxed, yet recharged afterwards. Thank you

I feel so ooey gooey after this. I was feeling out of my body before and this grounded me and soothed my nerves. Thank you 🙏 namaste

Felt surprisingly comprehensive for a shorter session! So soothing. The soft birds chirping in the background was my favorite! And I loved the audio track— any chance you could make a longer form nidra with this audio as well? Love all of your sessions! 💜

Beautiful nidra. Perfect for an afternoon reset. Many thanks and many Blessings 🕊️💜✨

Perfect for when I don’t have much time and need a reset.

Feeling peaceful and rested after this yoga nidra…🙏💛✨ Thank you!

A very relaxing and restful short practice. Thank you 🙏

Love the dip into a rejuvinating yoga nidra power nap~many thanks for this gem, Kumari✨