Yoga Nidra To Energize And Heal

Reclaim the rest YOU truly deserve. This non sleep deep rest practice was created to rejuvenate your body and mind. Immerse yourself in the soothing depths of Yoga Nidra, a meditative practice renowned for calming the nervous system, and promoting profound relaxation and healing. In this guided meditation, we focus on energizing the body and mind through intentional awareness, fostering a deep connection with the Vagus Nerve—an essential component of the parasympathetic nervous system.

Transcript

Namaste.

This is a yoga nidra designed to harmonize your nervous system,

Unwind,

Rejuvenate,

And reclaim the rest that you truly deserve.

This practice effortlessly guides you into a dreamy,

Deeply relaxed state,

Inviting healing and rejuvenation as you surrender to the gentle flow of life force energy and journey through layers of self-discovery.

Take a moment to create your most tranquil yoga nidra space.

Adjust your surroundings for a peaceful ambiance.

You might dim the lights and gather comforting elements.

If you're lying on your back,

You might place a blanket under your head,

Pillows for behind the knees,

And socks if your feet tend to get cold.

Prioritize your comfort.

You work so hard each day,

So take the time to make sure everything is just right.

Turn the palms to face up and let the legs naturally roll outward.

Minimize distractions as you settle into your yoga nidra practice,

The practice of non-sleep deep rest.

Now,

Make those final adjustments to enhance your comfort,

And we will begin this well-earned deep relaxation practice.

It's time to begin the practice.

Breathe in through the nose and let the breath release out through the mouth.

Three times.

In through the nose,

And without force,

Let the breath come out,

A gentle sigh.

Now,

Squeeze every muscle in your body.

Tense up completely from the toes to the fingers and every muscle in between,

Even the face.

Breathe in,

And now,

Release the tension from every muscle.

Let it all go as you exhale.

One more time.

Squeezing and tensing all the muscles,

The arms,

The legs,

The belly,

The buttocks.

Exhale,

Sigh out.

Let it all go.

Let the ground start to support and hold you.

You have arrived to your yoga nidra practice.

If you haven't done so already,

Please close the eyes and let the space around and behind your eyes begin to soften as you feel your exhalation.

Inhale deeply,

Exhaling as if shedding tension like delicate leaves drifting away in the crisp air.

Feel each breath as you start to settle down.

And descend into relaxation,

Allowing your whole body to sink into the earth,

Your foundation beneath you.

Feeling the landscape of props cradling you,

Surrounded in the warmth of your blankets and pillows.

It feels as if you're on a mini retreat held and nourished by the falling leaves of stress.

Now,

Tune into the sounds around you,

Listening closely as you drift from the outside world,

Beginning to explore the inside world,

The spaces between each breath,

As if navigating the vastness of an untouched landscape.

Direct your awareness to the flow of your breath.

Purposely lengthening each exhalation now.

Bring your attention to the space above your navel,

Deep within your being,

Feeling the diaphragm moving,

Massaging,

Promoting self-care and vagus nerve stimulation.

Now,

Focus on your inhale.

Breathe with me,

Inhaling for one,

Two,

Three,

Four.

Exhaling out,

Five,

Four,

Three,

Two,

One.

Three,

Two,

One.

Inhaling,

One,

Two,

Three,

Four.

Exhaling out,

Five,

Four,

Three,

Two,

One.

Beginning to notice the darkness.

Beginning to feel weight released from the head and neck.

Feel the body starting to let go.

Notice the mind,

Quiet,

And allow the body to bathe in this stillness.

Give yourself complete permission to be still,

Leading you to a state of deepened relaxation.

Feel your eyes becoming heavy as you envision the sensation of leaves gently falling from trees.

Inhale deeply,

And with each exhale,

Experience the release of tension just as trees gracefully shed their leaves,

Letting go of the old and making space for the new.

As you breathe out,

Feel the weight of stress and strain dissipate,

Carried away,

Just like leaves on a gentle breeze,

Drifting,

Allowing your body to surrender and relax.

Relax into a state of tranquility where the falling leaves of worry gently create a peaceful blanket beneath you.

Notice the mind becoming quiet.

As you begin to immerse yourself in this tranquil space,

Invite the presence of your sankalpa,

An intention,

A heartfelt intention for your life.

Craft a concise and uplifting statement in the present tense,

Affirming it with belief as if it has already become a reality.

In the present moment,

Let this intention permeate through every fiber of your being.

For example,

I am infused with positive and rejuvenating energy.

I embrace a state of vibrant health.

I am infused with positive and rejuvenating energy.

I embrace a state of vibrant health.

Inhale this intention,

Repeating it quietly to yourself,

A positive internal mantra from your heart.

Feel the essence of your sankalpa infusing your consciousness with positivity and purpose.

Let your intention become a guiding force.

I am infused with positive and rejuvenating energy.

I embrace a state of vibrant health.

Now,

Let your eyes stay still as I mention each part of your body.

Bring your awareness to that point,

Letting it drift throughout the body as I call out each area,

Bringing your full awareness through the physical body.

Take a journey,

Pausing to listen,

Feeling,

Feel and sense without haste.

Begin by centering your awareness at the tip of the tongue,

Exploring its intricate details and extending to the root,

The roof of the mouth and the space within the mouth from cheek to cheek.

Traverse to the nostrils,

Left and right nostril.

Feel the flow of air through each nostril.

Move to the right eyebrow.

Right temple,

Right cheekbone.

To the bridge of the nose.

Over to the left eyebrow,

Left temple and left cheekbone.

Back to the bridge of the nose.

Sense the ease in both eyes.

Let the eyes rest heavily.

Sense the forehead,

Crown of the head,

Back of the head,

Gently resting between the forehead and the back.

In between the ears in the center of the head.

Shift to the right ear and left ear.

Again,

Deep between both ears in the center of the head.

Guide your awareness to your throat.

Move down the throat across the collarbone to the right side of the chest.

Moving down and exploring any sensations along the right arm from the shoulder down to the elbow,

To the wrist,

The palm of the right hand and all the fingertips,

The thumb,

Index,

Middle finger,

Ring finger,

Pinky finger.

Feel the whole right arm.

Shifting across the collarbone to the left side,

The left arm from the shoulder down to the elbow.

Inner and outer edge of the left arm down to the wrist and the palm of the left hand.

Each fingertip,

Thumb,

Index,

Middle,

Ring,

Pinky finger.

Feel the whole left arm.

Moving back to the center of the chest,

To the abdomen,

The whole abdomen,

Receiving energy in every space.

Shift down to the right hip,

Thigh,

Right knee,

Ankle and right foot.

Sole of the right foot,

Each toe,

Big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Bring your awareness to the entire right leg.

Feel the leg like a container receiving energy,

Filling with radiant energy and vitality.

Move across to the left hip,

Thigh,

Left knee,

Ankle and the left foot,

Sole of the left foot and each toe,

Big toe,

Second toe,

Third,

Fourth,

And fifth toe.

Feel the whole left foot.

Feel the entire left leg,

A container receiving energy into the whole left leg,

Radiant energy.

Feel both hips.

Now,

Bring your awareness to the entire right side of the body.

Feel warmth with each moment that passes,

A moment of self-care in the whole right side of the body.

Shift your focus to the center of the chest,

The heart center and traverse over to the left side of the body.

Explore the whole left side of the body.

Again,

Feeling warmth with each moment that passes,

New energy in the whole left side of the body.

Now,

Feel both the right and the left side at the same time.

Feel the whole body connecting as one at the center of the mind,

The center of the heart,

Center of the navel,

Uniting the entire body in a deep,

Deep state of rest.

Complete stillness,

Awake and receiving whole body healing and rejuvenation.

The whole body,

Your physical body recharging as your nervous system is deeply resting.

Your life force,

Prana recharging.

Your mental body in a tranquil state as you move deeper and deeper within.

Into your mind,

Beyond the mind,

Feeling clear as you detach from your thoughts,

And your ego and become the witness connecting to the essence of your true self.

Now,

Sensing your whole body warm.

Warmth at the center of your being.

Feeling the warmth around the body.

Warmth in the body.

Warmth around the body.

Feeling the body receiving the breath.

The breath coming and going.

Feeling the body receiving breath in and out.

Feel complete peace deep within.

As if you just came out of a forest and into a clearing,

A beautiful,

Clear field deep in the subconscious mind,

Creating space for new,

Vibrant energy.

Envision the gentle sunlight penetrating through the trees,

Casting a soft glow on the untouched field of your consciousness.

The tranquility of this space allows for the letting go of any lingering thoughts,

Making room for the blossoming of the new,

Vibrant energy.

As you linger in this peaceful field,

Bask in the calmness that permeates every corner of your being,

Rejuvenating your mind and spirit.

In this stillness,

Find solace.

Embrace the sense of clarity that may arise,

Knowing that within this open expanse,

You welcome the potential for growth,

Renewal,

And a deeper connection with yourself.

Now,

Gently bring your awareness back to your sankalpa,

Your intention that you began with.

Recall this positive statement from the beginning of your yoga nidra practice.

Allow it to re-enter your consciousness like a gentle whisper.

Repeat your heartfelt intention that you began with.

Say it three times to yourself quietly.

I am infused with positive and rejuvenating energy.

I embrace a state of vibrant health.

Feel the resonance of your sankalpa harmonizing with the newfound energy with each breath.

Let your intention become more vivid,

More alive,

Reaffirming its existence in your present reality.

May you carry your sankalpa forward,

Ready to manifest its positive essence in your life beyond this moment of deep relaxation.

Start to bring your awareness back to your body,

Back to the edges of your being that touch the earth,

Back to the breath in and out,

Once again,

Counting the length of the exhale and the length of the inhale.

The breath out longer than the breath in.

Inhaling,

One,

Two,

Three,

Four.

Exhaling,

Five,

Four,

Three,

Two,

One.

Inhaling,

One,

Two,

Three,

Four.

Exhaling,

Five,

Four,

Three,

Two,

One.

Continue a few more cycles,

Feeling the belly rising and descending.

Give yourself some time to feel,

To notice the new landscape and any sensations or new feelings in your recharged body and mind.

Tell yourself it's time to come back.

Take as much time as you need to slowly wake the body.

Let the body begin to move with care and compassion,

Staying in tune with the breath,

Feeling how the belly rises and falls,

Massaging your vagus nerve,

Energizing you and giving you life,

Vitality,

And a renewed sense of purpose.

When you'd like,

You might roll onto one side and pause before pushing the body upright.

You might take time to journal after this practice.

Let your eyes open and transition back to your day or night when you're ready.

Thank you so much for practicing with me today.

I wish you so much love and renewed energy.

May you be happy.

May you be healthy.

May you live without suffering and may you live in ease.

Namaste.