Midday Reset Yoga Nidra by Wellness Wonderland Collective Begin in a comfortable resting position,
Lying down on your back,
Legs extended or supported with a pillow below the knees,
Letting your arms rest by your sides,
Palms facing up,
Closing the eyes gently,
Allowing yourself to surrender to the earth below you,
Taking a moment to settle,
Allowing your body to feel supported,
Safe and held as we move through this practice.
This is time for you to just be,
To reset,
Restore and remember the stillness within.
We'll begin by noticing your breath,
Without changing anything,
Simply observing the inhalation and exhalation,
Feeling the rise and fall of the belly,
The chest,
The gentle rhythm of life flowing through you,
Effortlessly and with ease.
Now begin to deepen your breath,
Slowly inhaling through the nose,
And exhaling through the mouth with a sigh,
Let tension begin to melt away,
Again inhale deeply,
And exhale fully,
Releasing stress or expectations from the rest of the day,
And one more time,
Inhale calm,
Exhale release,
Return to your normal breath,
And let that be your anchor in this practice.
Now in this restful state,
Invite a sankalpa,
A heartfelt intention or affirmation,
Keep it simple and in present tense,
It could be something like,
I am calm and centered,
I honor my need for rest,
Or I allow myself to pause and receive.
Let your sankalpa arise naturally,
And gently repeat it to yourself three times.
Now we'll move through awareness of the body,
Bringing attention without judgment or effort,
Simplicity noticing each area as it's named,
Bring awareness to the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger on the right hand,
Notice the palm of the right hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Forearm,
Shoulder,
Feel the right side of the chest,
The waist,
The hip,
Thigh,
Knee on the right side,
The calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now come to the left side,
Left thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger,
Left palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Side of the chest,
Waist,
Hips,
Thigh,
Left knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth and fifth toe.
Now bring your awareness to the back of the body,
The heels,
Calves,
Thighs,
Hips,
Spine,
The lower back,
Middle back,
And upper back.
Shoulder blades,
Back of the neck,
Back of the head.
Now bring your awareness to the front body,
The tops of the feet,
The shins,
Knees,
Upper thighs,
Womb space,
Belly,
Chest,
Neck,
All of the face,
The jaw,
Cheeks,
Lips,
Nose,
Eyes,
Eyebrows,
The space between the eyebrows,
The forehead,
And temples,
And crown of the head.
Sense the whole body as one,
A body completely relaxed,
Completely still.
Now bring your awareness to the natural flow of your breath in the belly.
Notice the gentle rise and fall like waves crashing on the shore.
No effort,
Just awareness.
Begin a gentle count silently to yourself from one to ten with each inhale and exhale cycle.
If the mind drifts,
Begin again.
There is no rush,
No goal,
Only presence.
Inhale,
Exhale,
One,
Inhale,
Two,
Continuing on in your own time.
Now imagine yourself resting in a peaceful meadow.
The sun is high above,
Warm and golden.
A gentle breeze moves through the tall grass.
You feel held by the earth,
Cradled in stillness.
You are safe,
At peace,
And connected to everything.
Feel the nourishment of this moment as if the sunlight recharges you.
The breeze clears your mind,
Clears your thoughts.
The earth grounds you.
Stay here for a few breaths,
Allowing yourself to fully receive this midday renewal.
Begin to slowly draw your awareness back to the body.
Feel the support beneath you,
Starting to wiggle fingers and toes.
Gently roll your head side to side,
Starting to wake the body,
Starting to come back into the room.
Return to the intention,
The sankalpa you set earlier.
Breathing that in,
Into your heart space.
And on the exhale,
Letting it bloom out from the heart like a seed nourished by this deep rest.
And when you feel ready,
Rolling over to your favorite side and fetal position,
Taking one final moment here,
Giving gratitude to yourself for prioritizing rest,
For filling your cup before returning to your day.
And in your own time,
Gently rise to a seated position.
Bringing the hands to heart center,
Bowing the head slightly.
May you move through the rest of this day with grace,
With clarity,
And with calm.
Until next time,
Stay curious,
Stay well,
And lead with love in all you do.
