Welcome to this short yoga nidra deep rest power nap.
This practice has been specifically designed with techniques that bring you into the state of yoga nidra very quickly so that when you wake from your power nap,
You'll feel like you've had a longer rest and you'll feel rejuvenated,
Ready to move on into your day.
So whenever you're ready,
Begin to move into a comfortable position.
You can practice in whatever position is most comfortable for you today.
And whenever you're ready and you feel like you've gotten as comfortable as you can be for this practice,
Close down the eyes and take a moment to notice the support that your body is resting on.
Feel it supporting your body and allow yourself to give your weight even more to the support beneath you.
There is no need to hold your own weight anymore.
Allow yourself to fully sink in.
And whilst you're doing this,
Notice your breath,
Notice where you feel it in your body the most.
It may be your stomach,
Your nose,
Through your nostrils,
It might be your chest,
Wherever you feel the breath most.
Just notice without changing anything about the breath.
And on your next exhale,
Consciously and gently extend the exhale for just a moment longer.
And then on the inhale,
Inhale with your natural breath.
And once more,
Exhale and just extend the exhale for a simple moment longer.
If it helps you to count,
Simply exhale for one or two beats longer than you usually would.
And then inhale with your natural breath.
Once more,
Inhale and then exhale with a lengthened exhale.
You may wish to make an audible sigh.
Feel as the tension is leaving your body through the breath.
Now,
Release your awareness on your breath and move your awareness to the top of your head.
And imagine you can feel all the sensations at the top of your head.
Now,
Drift your awareness down to your third eye centre.
Allow your awareness to absorb here slowly like a sponge and allow yourself to feel exactly what you feel here at your third eye centre.
Feel all the sensations on your left eye and your right eye.
Your jaw noticing,
Without changing anything,
How your jaw is feeling,
Whether it's tense or relaxed.
Simply notice.
Notice your tongue position and allow yourself to relax it back.
Sense all the sensations on the inside of your mouth and feel any temperature or quality about the inside of your mouth,
Any textures you notice,
Simply notice them.
Now drift your awareness to the centre of the throat,
The pit of the throat.
Rest your awareness now on your heart centre in the middle of your chest and notice the gentle rhythm of your heart as it beats.
This rhythm is beating life and energy around your body,
Allowing you to experience the sensations.
So,
As you have your awareness here at your heart centre,
Feel into gratitude here.
It may help for you to say thank you in your mind's eye or you may wish to place a token of your gratitude at your heart centre,
Allowing your intuition to guide you however you wish.
Feel into the gratitude for your heart and all that it does for you and now move your awareness to the left side of your chest,
Your shoulder on your left arm,
Upper arm,
Elbow,
Lower arm.
Feel into all the fingers on your left hand,
Feel into the palm of your left hand and now drift your awareness to the right side of your chest,
Right shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
All the fingers on your right hand and your palm.
Now bring your awareness to your navel centre,
Feel into the sensations now at the left of your pelvic bowl and now all the way over to the right of your pelvic bowl,
Your left thigh,
The top of your left foot,
All toes on your left foot and the sole of your foot,
All in your awareness.
Now drift your awareness and feel the sensations at your right thigh and all of your toes on your right foot and the sole of your foot in your awareness together and now on your next inhale imagine you could breathe in from the soles of both feet and draw air up all the way from the soles of your feet up to the top of your head and then on the exhale imagine the breath cascading back down from the top of the head through your body and out through the soles of your feet.
Inhale up through the soles of your feet,
Up through your legs and up the top of your head and allow the breath on your exhale to cascade back down through your body,
Cleansing your body,
Feeling the freedom of having the energy to go about the rest of your day.
Once more inhale through the soles of your feet,
Up through the body and exhale a cascade of energy down through your body and out through your feet and now bring your attention back to the room around you with your eyes still closed you may notice some sounds and light behind your eyes shining through or the sound of my voice and take a deep intentional breath through your nose and then exhale it out your mouth in a sigh if you wish to make an audible sigh that may feel cleansing to you and whenever you're ready you can open your eyes the practice is now complete so take a moment to adjust back into your waking life make sure you do go really gently with yourself for the next 10 minutes or so allowing yourself to adjust back in I hope that you have found the benefits to this practice today and if you have I would love to hear in the comments how you found it I really enjoy reading each and every comment about the practices and everyone's experiences are really unique so it's great to hear them and whenever you're ready to practice next I will be here on the wellness words take care
