Deep Rest Yoga Nidra For Welcoming Inner Strength

In this 25 minute deep rest practice (without background music) we’ll explore how to access your inner strength via the skill of reconnecting with the present moment just as you are, exactly where you are. By practicing deep rest, you signal to your nervous system that it is safe to slow down, which creates the space for your inner strength to surface, whilst you're experiencing a deep state of rest & recovery. The techniques within this practice double as powerful mindfulness tools for your waking life. Pay attention to which part of the practice & visualisations resonate with you most, as you can return to them in your waking life whenever you seek balance and grounding. If this practice has resonated with you, I'd love to hear about your experience, so feel welcomed to share a comment below.

Transcript

Welcome to this yoga nidra practice for connecting to your inner strength.

This practice has been specifically designed to connect you with your innate strength,

This energy that resides within you and to call it forward so that you can weather life storms with confidence,

With authenticity and with the ability to experience the emotions and strength in the full spectrum whilst also remaining true to yourself.

So whenever you're ready,

Begin to settle in,

Find a comfortable position that works for you today.

Usually yoga nidra is practiced in shavasana on your back but it's okay if this isn't comfortable for you today,

Just find a position that you feel you could stay in for the remainder of the practice.

Allow your eyes to close or take a soft gaze and begin to notice any lingering sounds in your environment,

Notice if they are close or further away and curiously sense the quality and the properties of the noises you can hear.

Any words that might come to mind are ticking,

Buzzing,

Rumbling,

Just noticing.

Now allow your awareness to drift onto your heart center in the center of your chest.

Notice what sensations reside here.

You may feel your heart beating rhythmically,

Pumping energy throughout your body.

Just allow yourself to notice what you notice without judgment.

And now imagine that you could breathe in through your heart space,

Imagining that your heart space has become porous,

Allowing your breath to effortlessly absorb through on the inhale and then release back out from your heart space on the exhale.

Feel into the energy exchange as you repeat this,

Breathing in through the heart space and then exhaling from the heart space,

Allowing any stagnant or whipped up energy to be released from your body,

Allowing yourself to settle deeper into rest.

Continue breathing this way in your own time with your natural breath,

Absorbing through your heart center on the inhale and then releasing anything you don't need on the exhale.

Allow this space to nurture your breath,

Let it guide you to resting even deeper into the support beneath you,

Your heart space anchoring you with kindness and allowing you to release any expectations that you have today for yourself or for this practice.

Simply release them with the out breath,

Releasing them from your heart space knowing that you are simply here to experience and rest.

There's no expectations on how that should happen,

Just allow and be open to allowing your mind and body to release any tension or stress however it needs to today without judgment.

Release the awareness on your breath and allow your attention to absorb in to your left thumb,

Notice any sensation here at your left thumb and now drift your awareness to your first finger,

Noticing any sensations any buzzing or tingling,

Second finger,

Third finger,

Fourth finger,

The hand,

Noticing any sensations here on your left hand,

Left wrist,

Elbow,

Shoulder,

Left collarbone,

Your heart space,

Right collarbone,

Right shoulder,

Allow your awareness to settle at your right thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Your right hand,

Allow your awareness to drift from your right hand to your navel center,

Notice any sensations here at your navel center,

Now drift your awareness down to the left of your pelvis,

Big toe,

Second toe,

Little toe,

Drift your awareness back up to your pelvis and this time to the right of your pelvis,

Your right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

On your next inhale,

Imagine that your breath is placed at tiny pinpoints on both of your soles of your feet and on the inhale,

Imagine you're drawing breath up through these pinpoints all the way up to your heart center,

And then on the exhale,

Imagine exhaling back down from your heart center,

Splitting out to both your legs and out your feet,

In your own time,

Inhale through the soles of your feet all the way up to your heart center,

And exhale back down from your heart center,

Drawing the breath down and out through the soles of your feet,

Inhale again up through the soles of your feet to your heart center,

And then exhale from your heart center back down to the soles of your feet,

Release that now and allow your awareness to absorb in to the base of your spine,

And notice the grounding energy that draws you in at the base of your spine,

And that tethers you to the ground,

To the earth that you're lying on,

Allow yourself to feel comforted by this grounding energy here at the base of your spine,

And now allow your awareness to drift up the spine one vertebrae at a time,

All the way up to the base of the neck,

Now allow your awareness to absorb in the back of the head,

Wrapping round up to the top of your head,

Now bring your awareness to your forehead,

Third eye center in the middle of your brows,

Both eyebrows,

Both eyes,

Both cheeks,

The center of the throat,

Notice sensation here at the center of your throat,

The base of your throat,

And now rest back in at your heart center,

And notice the sensation here at your heart center,

Allow yourself to rest here in the nurturing energy of your heart,

As you rest deeper and deeper,

Allowing your body and mind to really stretch out without any effort,

Now notice in your mind's eye,

Your body resting here as a whole,

Noticing the whole body resting on the support beneath you,

And now imagine that the outline of your body could dissolve into tiny particles,

Almost as if you are made from stardust,

Feel the edges of your body completely soften as the stardust disperses and drifts,

On your next exhale,

Imagine the stardust expanding,

Allowing your body to take up more space without resistance,

And then on the inhale,

Imagine the particles swirling and pulling back together closer to your body again,

Exhale again,

Allowing the stardust to expand out,

Your body taking up space,

Allowing the stardust to move and swirl into an expansion,

And then on the inhale,

Allow the particles to pull back together,

Allowing your body to contract back into itself and settle,

Realign your awareness back onto the stardust particles around your natural body form,

Allowing them to swirl around,

Around your body,

Softening the edges,

And as they're doing this,

Allow your intuition to guide you into allowing the stardust to reorganize,

And realign,

The stardust is part of you,

You are made from stardust,

But these particles are realigning,

They are forming something new,

And as they're doing this,

You are becoming something new,

Feel the shift of this reorganization,

Notice where you feel the shift the most in your body,

It's okay if you're not noticing anything,

Or if you're noticing a bigger shift,

Just allow your intuition to guide you to whatever feels right for you in this moment,

But notice how this reorganization means that your strength is no longer about holding yourself together,

But simply moving in harmony with yourself,

Allowing each particle of yourself to reorganize and renew your entire being,

Your strength is not in resisting any change,

It's in the ability to move and to shift,

And to remain whole as you transform,

So allow your intuition to guide you to this knowledge,

This deep knowing inside of yourself,

About how to call forward your inner strength,

You may find it supportive to ask your intuition,

How do I call forward my inner strength,

And simply listen to the answer,

Your intuition may guide you to images,

Words,

Or it may not wish to reveal this to you at this moment,

And that's okay too,

Simply allow your intuition the space to show you how to call forward your inner strength,

And as you rest here deeper,

Give yourself permission to release any resistance,

Self-doubt,

Or needing to be anything other than what you are in this moment,

As you're resting here in your whole authentic self,

Know that you are enough just as you are in this moment as you rest here,

Allow yourself to rest here for another moment,

In deep rest,

Take a moment here to thank yourself and experience gratitude to yourself for practicing today,

Creating this space for yourself to rest,

Recharge,

And allow your inner strength to come to the surface,

The strength that has always been and always is within you,

And that you can call forward at any time,

Feel into the gratitude for this strength,

And you have decided and taken the time to practice,

So give thanks to yourself for creating this space,

And allowing yourself to bask here in this deep rest,

And now if it feels supportive to you,

Place your hands over your chest,

Or you may wish to place your hands on both arms,

Giving yourself a hug,

But whichever feels most supportive,

Place your hands,

And really feel into this gratitude for your strength,

And for yourself as you are,

Notice how this feels in your body,

You may notice it where you're placing your hands,

You may feel more settled as you lean into gratitude,

Your anxious energy might settle,

Just notice what you notice here,

Now with your eyes still closed,

In your imagination start to get a sense of where you are in relation to the rest of the room that you're in,

Notice your body resting on the support beneath you,

And listening to the sounds around you,

Or the sounds of my voice,

Allowing yourself to ease back into your waking life,

Now that your practice is complete,

You may wish to make bigger movements with your body,

Stretch,

Or rolling your ankles and wrists,

Whatever feels most supportive for you at this moment,

And the most important thing is that you take your time as you adjust back into your waking life,

And whenever you're ready,

You can open your eyes,

Giving them a moment to adjust to the light in your room,

Or the environment that you're in,

And whilst you're adjusting,

I would like to say thank you so much for practicing with me,

I'd be really interested to find out how you felt your inner self,

Inner strength come forward,

And how that is informing how you're going to move through the rest of your day,

I really enjoy reading each and every experience,

Everyone has such unique experiences of these practices,

So if you feel like you wish to share,

Please share in the comments,

And if you wish to practice again with me,

I'll be here next time you practice on the wellness words,

Take care.

Reviews

That felt quite profound. I was kind of sad when I started and I feel much lighter now