Simply Pause To Recharge Yoga Nidra Meditation

This Yoga Nidra Meditation was created for those feeling overwhelmed, exhausted, or struggling to switch off. You will be guided effortlessly towards a deep level of relaxation, calming and rebooting your nervous system so that you can return to your day with focus and vitality. Ideal for Highly Sensitive People (HSP) and anyone experiencing burnout.
Music: Christopher Lloyd Clarke

Transcript

Welcome to this Yoga Nidra meditation practice.

Simply pause to recharge.

It's time to stop,

Be still and let go.

Restoring your body and mind to a deep level of rest.

With your eyes closed,

Begin to settle into a comfortable position.

Lying back and preparing your body for deep relaxation.

Feel yourself being supported by the ground or whatever surface you are resting on.

Sense and feel the material against your skin.

Now experience your body heavy,

Sinking into the earth,

Settling deeper as you release all tension from your body and mind,

Allowing everything to be just as it is.

Take a deep breath in through your nose and exhale through the mouth with a deep sigh.

And again,

Breathe in deeply,

Allowing your lungs to fill up completely.

And again,

Exhale.

All is well.

During Yoga Nidra,

There is nothing you need to do but simply be present in the moment.

Just follow my voice as you glide effortlessly between wakeful and sleep states.

If your mind becomes diverted by thoughts or external distractions,

Just come back to the sound of my voice.

If you need to move,

Feel free to do so gently with mindfulness.

Try and remain awake and aware throughout.

Now becoming still,

Allow your body and mind to quieten.

Move your awareness to the centre between your eyebrows,

Finding your inner calm here in this moment.

It's now time to go inwards and listen to what you need for your wellbeing based on your deepest longing or heartfelt desire.

With loving kindness,

Create your sankalpa,

A positive intention affirmation for today's Yoga Nidra practice.

When curious,

Listen to whatever comes from your inner wisdom.

If you do not yet have an intention,

You may like to use this phrase,

I am rested and restored.

Sense and feel your intention now,

Connecting to it deeply in the present tense as if it's already happening.

Now silently repeat your intention three times.

Next,

We are going to begin a swift journey of sensory awareness.

You will lightly move your awareness to the different parts of your body as they are named.

Allow my voice to guide you through,

Remaining still,

Relaxed and aware throughout.

Welcome in all sensations just as they are,

With ease and calm.

Starting with the sensation inside your mouth,

Your jaw,

Lips,

Inside of mouth,

Tongue,

Teeth,

Gums,

Noticing all your mouth as sensation.

Now sensing your nose,

Right nostril,

Left nostril,

Both nostrils at the same time,

Sensing the air as you breathe in and out.

Notice your ears,

Right ear,

Left ear,

Both ears together receiving sound.

Now sensing your eyes,

Right eye,

Left eye,

Sense and feel both eyes at the same time.

Noticing your cheeks,

Your jaw,

Aware of your neck,

Your throat,

Sensing down to your shoulders.

Bring awareness to your arms,

Right arm,

Left arm,

Feeling both arms at the same time.

Sensing your hands,

Right hand,

Left hand,

Both hands together,

Becoming aware of your chest.

Now sensing your back,

Bringing awareness to your abdomen,

Down to your pelvis,

Feel the sensations in your hips.

Right hip,

Left hip,

Both hips together,

Sensing your knees,

Right knee,

Left knee,

Both knees together.

Bringing awareness to your legs,

Right leg,

Left leg,

Both legs at the same time.

Feel the sensations in your feet,

Right foot,

Left foot,

Both feet together.

Now sensing the right side of your body,

The left side of your body,

Both sides of your body at the same time.

Feel the sensations of your entire body,

From your head to your toes,

Aware of your whole body as a vibrant sensation.

Now move your awareness once more to the center between your eyebrows.

Notice your body relaxing,

Letting go.

Welcome in a warm sense of nourishing energy that is revitalizing and restoring every cell of your body.

Now take a slow steady breath in through your nose and exhale through your mouth with a sigh,

Letting go of all that needs to go and again,

Breathe in deeply and exhale.

Everything is slowing down,

Everything is releasing.

Now begin to count backwards from 5 to 0.

Breathing in 5,

I am breathing in.

Breathing out 5,

I am breathing out.

Breathing in 4,

I am breathing in.

Breathing out 4,

I am breathing out.

Continue counting down to 0,

Keeping a slow steady rhythm.

If you lose count,

Begin again at 5.

Go gently with your breath's own rhythm,

Flowing naturally,

Letting go of perfect.

Stop counting and return now to your natural breath.

Now feel and connect to your body's sensations resting here in this moment.

Begin to notice sensations of warmth in your body as if you were bathing in the heat of the tropical sun.

Feel the beams of sunlight radiating onto your skin,

Slowly heating up your entire body.

The sensation of heat begins to bring a glowing warmth throughout your whole body.

Feel this warmth rise from your feet,

Into your knees,

Your hips,

Abdomen,

Your chest,

Filling up with warmth,

Down to your hands,

Your arms,

Warmth in your shoulders,

Moving up to your throat.

Sensations of warmth in your jaw,

Mouth,

Nose,

Your eyes,

Warm on your forehead,

Up to the top of your head,

Your entire body relaxed,

Warm and comfy.

Now allow the experience of coolness to settle into your body,

A sensation of cold spreading around your entire body as if it were the middle of winter and you were standing by a rugged coast.

Feel a gust of icy wind infusing your body,

The cold sensation spreading from head to toe.

Feel the cold rise from your feet,

Into your knees,

Your hips,

Abdomen,

Your chest,

Filling up with coolness,

Down to your hands,

Your arms,

Cool in your shoulders,

Up to your throat,

Sensations of coolness in your jaw,

Mouth,

Nose,

Your eyes,

Cool on your forehead,

Up to the top of your head,

Your entire body cold.

Now allow the sensation of warmth to return once more,

You are back in the heat of the tropical sun,

Begin to let go of the imagined tropical place,

Just noticing the sensations of warmth infused throughout your entire body,

Feeling very warm.

Now back to cold,

You are standing in the icy sea breeze,

Allow the image of the rugged coast to disappear,

Just noticing the cool sensations in your body,

The feeling of cold.

Now welcome both sensations at the same time,

Warmth and cold at the same time,

Experiencing both sensations simultaneously,

Notice how this feels within your body and mind.

Now deeply resting your entire body at ease,

Come to that place of stillness at the centre between your eyebrows.

You are in your own personal retreat where there is nothing to do and nowhere to be.

Here in this tranquil space you can surrender and just be,

Letting go.

Now in this moment of deep calm and non-doing recall to mind your sankalpa,

Your intention affirmation for today's practice.

Your intention like a seed has been planted and will grow.

Return your awareness to your breath,

Feeling its soothing natural rhythms freely flowing in and out like an ocean wave.

As we near the end of this yoga nidra practice,

Slowly begin to connect to your body,

Noticing yourself emerging from a deep relaxed state.

Feel and sense your body connected to the surface it's resting on,

Taking your time to become aware of your surroundings.

Gently begin to move your body and when you are ready gently open your eyes.

Notice and welcome this renewed sense of wellbeing that you can carry with you into your day.

Embracing this deep feeling of being connected to yourself as well as the world around you.

This practice of yoga nidra is now complete.

Go gently.

DON'T TOUCH THE Applications you

Reviews

Deeply relaxing and soothing practice. Thank you.

Thanks so much - that was deeply restful, especially for such a short Nidra. Perfect!

Very calming and restorative. My mind is quiet and still after a day of endless rush and noise. Thank you

Such a gentle and soothing practice. Thank you so much!

Beautiful. Thank you. 😊❤️

I feel energized, rested and peaceful. Thank you!

Delicious. Perfect voice, perfect pace, unobtrusive music.

Wonderful , peaceful and relaxing .

Amazing, thank you 🙏

Beautiful yoga nidra, nice voice with gentle music. I’ll be looking into your other works, definitely. Many thanks for relaxing and restoring me today 🙏🏼✨💖✨🕊️✨🤗

Lovely.

Perfect 🥹 Love your voice. Thank you 🤍

Dawn i love your nidras. This one was so deeply nourishing. It is so simple in process but captivating so I stay aware throughout and yet am lost into the spacious lack of time awareness and i feel I've been there forever and could stay forever too. Thank you

Beautiful Guidance, much appreciated 🙏

Lovely and so relaxing. You have a wonderful voice. Thank you 😊

Excellent YN!

Loved it Sister. Grateful. This is bookmarked. Keep up the good work!

I highly recommend this meditation left me feeling relaxed, calm and ready to face the day

Nice!