Yoga Nidra: Restore

This Yoga Nidra is to help you to restore your health. This meditation has a built in intention/sankulpa. It would be best to have two pillows and a blanket before you start this Yoga Nidra meditation. You can either fall asleep or stay awake during this yoga nidra.

Transcript

This is the Yoga Nidra practice for the second stage of recovery,

Restore.

Yoga Nidra is an effective tool because it allows the brain and body to slip into the deepest sleep states that happens in the Delta brainwave frequency.

Once all other activity is shut off,

This is the most restorative state for the body.

Every time we go to Delta brainwave states in Yoga Nidra,

We are profoundly recovering and restoring the body.

The intention of this meditation is to help restore your health.

Before we begin,

Make sure to have a pillow underneath the knees and a pillow to support the head and neck.

You may want to use a blanket as the body temperature may drop during the practice.

When you are ready,

Go ahead and get comfortable in a lying down position on your back with the feet hip distance apart.

Have the arms a few inches away from the body and have the hands resting with the palms facing down.

Make any final adjustments to be as comfortable as possible.

Welcome to the practice of Yoga Nidra.

This is the time to be still,

To surrender and to let go.

Close your eyes if you have not done so and stay with my voice and guidance at all times throughout this practice.

As we prepare for this practice,

Begin first by feeling the contact of your body being supported like in a cloud.

Now bring all of your focus to the back of your head and feel it being supported by the pillow.

Now the neck,

Shoulders.

Now bring your focus to your upper back.

Feel it being supported by your bed or by the floor.

Now your middle back,

Lower back,

Buttocks,

Back of your thighs,

Back of your knees.

Calves,

The heels of your feet.

Now feel the whole back of your body being supported by your bed or by the floor.

You will take three deep breaths.

Inhale through your nose if possible.

Fill up your belly and your chest and when you get to the top of the breath,

Hold it for four seconds.

Once you are done counting to four seconds,

Sigh it out of your mouth.

Then you will do this two more times.

Do this at your own pace.

When you are done,

Bring your breath back to normal.

If thoughts come in,

Observe them and let them go.

Now is the time to be in deep rest.

It is the time to be aware and to be awake,

To be present fully in this moment by being still.

Silently say to yourself,

I am aware.

I am awake.

I am still.

We will begin a gentle body scan starting from the top of the head.

Release all tension in the scalp.

Ears.

Eyebrows.

Cheeks.

Jaw.

Release all tension in the neck.

Ears.

Arms.

Hands.

Fingers.

Release all tension in the chest.

Chin.

Back.

Buttocks.

Legs.

Feet.

Toes.

Notice the air on the skin.

Notice the sounds in the room.

When you hear one sound,

Observe it and let it go and move on to another sound.

Notice the sounds outside of the room.

Observe it and let it go and move on to another sound.

Notice the sounds in the body.

Notice the sound of your breath.

Take a moment to introduce the intention for this practice.

Set the intention,

I am restoring my body and my mind.

I am restoring my body and my mind.

Mentally say this three times with awareness.

Let go of the intention and prepare for the body rotation.

As each body part is named,

Bring awareness to it.

Feel it and mentally repeat its name.

Beginning only on the right side of the body with the right hand thumb.

Silently say,

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Top of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Right side of chest.

Right waist.

Hip.

Thigh.

Knee.

Shin.

Ankle.

Heel.

Sole of the right foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Bring awareness to the left side of the body,

Starting with the left hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Top of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Left side of chest.

Left waist.

Left hip.

Thigh.

Knee.

Shin.

Ankle.

Heel.

Sole of the left foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Bring awareness to the back of the body,

Starting with the right heel.

Left heel.

Right calf.

Left calf.

Right back of knee.

Left back of knee.

Right back of thigh.

Left back of thigh.

Right buttock.

Left buttock.

Lower back.

Middle back.

Upper back.

Right shoulder.

Left shoulder.

Neck.

Back of the head.

Top of the head.

Forehead.

Right eyebrow.

Left eyebrow.

Eyebrow center.

Right eye.

Left eye.

Nose.

Right ear.

Left ear.

Right cheek.

Left cheek.

Upper lip.

Lower lip.

Both lips together.

Chin.

Throat.

Right chest.

Left chest.

Chest center.

Upper abdomen.

Lower abdomen.

Navel center.

Right side of pelvis.

Left side of pelvis.

Pelvic floor.

Whole right leg and foot together.

Whole left leg and foot together.

Whole right arm and hand together.

Whole left arm and hand together.

Torso.

Whole right side of the body.

Whole left side of the body.

Whole front of the body.

Whole back of the body.

Whole body.

Whole body.

Bring awareness to the whole body resting at this moment,

Lying still.

Bring awareness to the breath.

Observe how the natural breath flows effortlessly in and out of the body.

Notice the rise and fall of the belly.

Notice the rise and fall of the chest.

Bring awareness to the navel,

Observing how the navel rises and falls with every breath.

Then counting with the breath,

Starting from 18 to 1,

Like this.

18,

The navel rises.

18,

The navel falls.

17,

The navel rises.

17,

The navel falls.

16,

The navel rises.

16,

The navel falls.

And so on.

Silently and mentally say the number with each breath.

Continue counting like this down to 1.

If the count is lost,

Start the count again.

Bring the focus back to the count and restart the counting at 18 down to 1.

Let go of the counting and shift the awareness to the mind as visual images are presented.

See,

Feel,

Smell any of these images using the imagination.

The color white.

A white cloud.

The color pink.

A pink rose.

The color purple.

A deep purple night sky.

The color green.

A field of green grass.

The color yellow.

Sunlight.

Let go of the visual images.

Bring awareness back to the intention from the beginning of this practice.

Recall the intention and repeat it again three times silently and mentally.

I am restoring my body and mind.

I am restoring my body and my mind.

Notice the breath in your body.

Feel the rise and fall of the belly with each inhale and exhale.

Observe the sound of your breath.

Notice the sounds in the room.

Notice the sounds outside of the room.

Feel the air on your skin.

Feel the clothes on your body.

Bring all your focus to the back of your head.

Feel it being supported by the pillow.

Now your neck.

Shoulders.

Upper back.

Middle back.

Lower back.

Buttocks.

Back of your thighs.

Back of your knees.

Calves.

Heels of your feet.

Now feel your whole back of your body being supported by your bed or by the floor.

When you are ready,

You will take three deep breaths at your own pace.

You will inhale through the nose,

Expanding the belly and the chest.

When you get to the top of the breath,

You will hold it for four seconds.

Then you will sigh it out of your mouth.

Do this two more times.

When you are done,

Return your breath back to normal.

Begin to incorporate small movements in your fingers,

Toes and face.

And when you are ready to,

You can start to incorporate larger movements by stretching your body.

Stretch your body where it needs to stretch.

Take your time.

You can open your eyes if you have not done so already.

The practice of Yoga Nidra has come to an end.

Take your time getting up and be sure to drink 16 ounces or two cups of water within the hour.

It will be best to eat clean.

Thank you for practicing with me.

Reviews

Thank you! 🥰

This was so so so amazing <3
I also loved that you gave time to count the backwards thing, many yoga nidras go past that so fast! Loved it!! Thank you again!

Excellent

Fell back asleep this morning when I woke up too early and slept another hour beyond so thank you thank you

Thank you.

I slept so well. Thank you!!!!!

I enjoy your calm and the even volume of your voice throughout the entitle meditation

Thankyou for you🌹