Yoga Nidra To Recharge | 26-Minutes

Discover the transformative power of Yoga Nidra in this guided session designed to recharge your mind and body.

Perfect for stress relief and deep relaxation, this practice helps you achieve profound rest in just minutes, boosting energy and mental clarity. Ideal for beginners and experienced yogis alike, embrace Yoga Nidra to restore balance and vitality anytime.

Transcript

Welcome to this yoga nidra practice to recharge.

I invite you to get as comfortable as you possibly can be.

Use blankets,

Pillows,

Eye pillows,

Whatever you need to feel nice and warm and cozy.

And as we start this yoga nidra practice,

I want to remind you that nothing is supposed to happen in yoga nidra.

Nothing is good or bad.

Nothing is right or wrong.

It simply is what it is.

And your job is only to welcome anything that arises,

Recognize it for what it is,

It's a thought or an emotion or a sound,

And then be the witness to it.

Yoga nidra itself does not heal,

But when we put the body into a state of deep relaxation,

It gives the body the ability to heal itself.

And that's why this yoga nidra practice will focus on getting the body into a deep state of relaxation.

I'll bring your awareness to different parts of your body,

And there's nothing you have to do but simply welcome it in,

Recognize it,

And be the witness to it.

If you become so relaxed that you fall asleep,

That is okay.

The part of you that I'm speaking to is always listening,

Even if the body is asleep.

So for a moment I invite you to open up into broad awareness.

So bring your attention to something that feels outside of you.

This could be the temperature of the air around you,

A sound,

A smell.

Just open up to anything that is outside of you right now.

Whatever it is,

Welcome it in,

Recognize it for what it is,

And be the witness to it.

Now I invite you to become aware of something that feels internal to you.

It could be the sensations of your body,

Thoughts,

Emotions,

Anything that feels inside of you.

Welcome,

Recognize,

Witness.

Bring your awareness back to that external factor.

Now bring your awareness back to that internal factor.

And for a moment become aware of that external factor and the internal factor at the same time.

You are aware of something that is outside of you and something that is inside of you at the same time.

Try not to overthink this,

It doesn't need to make sense.

Now we will create our sankalpa for this practice,

Our seed of intention for this practice.

And this is a positive statement of truth that is specific and reflected in the now.

You can use a phrase like,

I am on the road to and fill in the blank.

Or I have everything inside of me that I need to and fill in the blank.

Or maybe the universe is ready to bless me with.

And quietly repeat your sankalpa to yourself a few more times.

Now I invite you to bring your awareness to the sensation of mouth.

Simply be aware of mouth.

Become aware of your tongue.

Your lips.

Your teeth.

And even become aware of the empty space inside of your mouth.

Bring your awareness to the sensation of eyes.

Feeling your eyeballs.

Your eyelids.

Maybe you can even sense the place where your eyelids touch.

And you can become aware of your eyelashes.

Become aware of your forehead.

Trace the sensation of forehead from the top down to the eyebrows.

Across from temple to temple.

Become aware of your nose.

Nostrils.

Both inside and outside.

Become aware of your cheeks.

Your jawbone.

And your chin.

Now become aware of the entire sensation of face.

Remember there's nothing to do about it.

Simply welcome,

Recognize and witness the sensation of face.

Bring your awareness now to the crown of your head.

Feel your entire scalp.

And then become aware of the back of your head.

Feel the sensation of face again.

Back of head.

Face.

Back of head.

Back of head.

Now feel the entire sensation of head.

As though your head is just one ball of energy.

Become aware of neck.

And throat.

Trace the sensation of both of your collarbones.

Feel the sensation of both of your shoulders.

Now bring your awareness only to your right shoulder.

Begin to trace the sensation of your entire right arm from shoulder to fingertips.

First feeling from your shoulder to your elbow.

Now elbow to wrist.

Now become aware of the sensation of your right hand.

Feel the palm of your hand.

The back of your hand.

Become aware of your right thumb.

Index finger.

Middle finger.

Fourth finger.

And little finger.

Feel the entire right arm.

Now bring your awareness to your left shoulder.

Trace the sensation of left arm from shoulder to elbow.

From elbow to wrist.

Become aware of the left hand.

Palm of hand.

Back of the hand.

Become aware of the left thumb.

Index finger.

Middle finger.

Fourth finger.

And little finger.

Feel the sensation of your entire left hand.

Left arm.

Welcome,

Recognise and witness left arm.

Bring your awareness back to your right arm.

Now your left arm.

Right arm again.

And left arm again.

Now become aware of both of your arms at the same time.

Nothing is good or bad.

Nothing is right or wrong.

You are just witnessing the sensation of arms.

Bring your awareness now to the sensation of chest.

Perhaps you can observe the gentle rising and falling of your chest with your breath.

Maybe you can even witness the beating of your heart.

Bring your awareness down into your belly.

Welcoming,

Recognising and witnessing the sensation and the movement of belly.

Bring your awareness to your upper back.

Slowly trace the sensation of your spine to your mid-back.

And lower back.

Feel the sensation of your entire back resting against the earth.

Bring your awareness back to the front of your trunk.

Feeling your chest and belly again.

Now bring your awareness back to the back of your trunk.

And feel your entire trunk now resting against the earth.

Become aware of the sensation of pelvis.

Become aware of your right leg.

Slowly trace the sensation of right leg from the right hip to the knee.

And from your knee to your ankle.

Feel right foot.

Become aware of the sole of your foot.

The top of your foot.

Become aware of the sensation of right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel the entire right leg from top to bottom.

Just welcoming it in whatever it is.

Recognising it.

And practising being the witness of right leg.

Bring your awareness to your left leg.

Slowly tracing its sensation from hip to knee.

From knee to ankle.

Become aware of left foot.

Become aware of the sole of the foot.

The top of the foot.

Left big toe.

Second toe.

Fourth.

Third toe.

Fourth toe.

And little toe.

And be aware of the entire sensation of your left leg.

Feel both of your legs.

Welcome,

Recognise and witness the sensation of legs.

Feel your entire body now,

From head to toe.

Resting on the earth.

Anything that comes into your awareness,

Whether it's external or internal.

Practise welcoming it in without judgement.

Recognise it for what it is.

And be the witness of it.

Though you have a body,

You are not your body.

It's almost as though the human body is a costume that you are trying on.

Right now you are just witnessing how it feels to have a human body.

I invite you to adopt the feeling now of being large.

Your body is very,

Very large.

This doesn't have to make sense.

There's no judgement attached to this exercise.

We're just feeling very large.

Now adopt the feeling of being small.

Your body has shrunken and it feels very,

Very small.

Adopt the feeling of being large again.

As though your body is expanding and growing.

And you are now very,

Very large.

Adopt the feeling of being small.

Now adopt the feeling of being both large and small.

At the same time.

You have the ability to be aware of the sensation of being large and of being small.

At the same time.

As though you are a little box within a big box.

But at the same time you are both boxes.

So adopt the feeling of being large and small.

Now become aware of your body lying on the earth exactly as it is.

Be the witness to human body lying on the earth.

Repeat your sankalpa again quietly to yourself.

Your seed of intention.

Your I am on the road to statement.

Open up into broad awareness again.

Noticing something that is external to you.

Temperature.

Temperature.

The sound of my voice.

Sounds from your environment.

Smells.

Notice something internal.

Your breath.

The sensation of your body.

Thoughts or emotions.

Recognize yourself again as a body lying on the floor.

Because you practiced yoga nidra today.

You have brought your body into a deep state of relaxation.

From the state of relaxation your body has potential to heal and to recharge.

So even as you get up from this practice and go through the rest of your day.

You will keep this feeling of calmness and deep relaxation with you.

In a moment I will count backwards from five.

Signaling the end of this yoga nidra practice.

5 4 3 2 1 Yoga Nidra is over.