Yoga Nidra For Rest & Rejuvenation

Guided by a soft female voice, this Yoga Nidra will help promote relaxation and release tension. There is some visualization and it will be beneficial for the heart chakra. It includes a short Sutra practice. Rest and be well.

Music: Pepper's Theme Kevin MacLeod

Transcript

This is a time for you,

A time to release tension and enjoy these moments.

My name is Glenda and I'll be your guide.

Yoga Nidra is best experienced lying down,

But if this is not possible,

Sit as comfortably as you can.

In Yoga Nidra your body benefits from the deepest state of regenerative sleep.

Because of this a blanket or throw is a wonderful addition to help keep you warm.

Near the end of our time together we're going to use a short Sutra practice.

In Sanskrit Sutra means stitch,

Connection or to join together.

Think of our English word sutra.

A sutra is an affirmation that creates an energetic connection between the physical body and our higher conscious or spiritual realm.

It's like creating an energy highway between the manifest and the unmanifest,

The physical and the ethereal.

After being in the stillness of Yoga Nidra we've created a perfect setting for present moment awareness and communication with our heart.

We use words that mean something to us.

They may be something that we want to have more of in our life like trust,

Faith or harmony or a trait or characteristic that we want to improve,

For example patience.

The practice is referred to as dropping the Sutra.

You can think of it as the soul communicating with the spirit and done repeatedly at the end of a meditation practice can be very powerful.

Now if it feels good to do so gently close your eyes.

If not let them be half closed with a soft gaze.

If you need to open them at any time that's okay.

This is your Yoga Nidra and it's unique to you.

There's no right or wrong to the experience.

There is nothing that you need to do other than follow my guidance.

Yoga Nidra is not just a practice but a state of being.

It's effortless.

Settle in and be warm and comfortable.

Breathe naturally and follow my guidance as we move from point to point through the body softening and welcoming any sensations that you may feel.

If you don't feel anything that's okay.

Simply listen,

Sense and follow my guidance.

Is there anything you can do right now to make yourself slightly more comfortable?

If during our practice you need to move to make any small adjustments feel free to do so.

Hear the sounds in your environment.

Sense the space that you are in.

Listen to my voice.

As we begin we can set a sankalpa.

Your heart's desire.

Your heart's longing.

How do you want to live your life?

What is important to you?

It can be a simple phrase or sentence dated in the present.

For example,

I live my life in harmony with the world.

I live a peaceful life and bring peace to my interactions with others.

Take a moment to see what spontaneously arises.

Repeat your sankalpa three times.

Bring your attention to feeling and sensing the center of the forehead.

Expanding to the whole forehead.

The right eye.

The left eye.

Both eyes.

The right ear.

The left ear.

Both ears.

The right cheek.

The left cheek.

Bring awareness to the inside of the right cheek.

The inside of the left cheek.

Both cheeks inside and out.

The tip of the nose.

The gentle touch of air going in.

The gentle touch of air going out.

The lips.

The chin.

Release any tension around the eyes.

The eyebrows.

The whole face.

Unclench your jaw.

Live down to the neck and throat.

The heart center.

The right side of your heart center.

The left side of your heart center.

The whole upper chest.

Let your attention move to the right shoulder.

The upper arm.

The elbow.

The lower arm.

The wrist.

The back of the hand.

The palm of the hand.

The tip of the thumb.

The tip of the second finger.

Third finger.

Fourth finger.

Fifth finger.

To the center of the palm of the hand.

The wrist.

The lower arm.

The elbow.

The upper arm.

The shoulder.

The whole arm and hand.

The whole right side of your upper body and the right arm.

Let your attention glide slowly over to the left shoulder.

The upper arm.

The elbow.

The lower arm.

The wrist.

The back of the hand.

The palm of the hand.

The tip of the thumb.

The tip of the second finger.

Third finger.

Fourth finger.

Fifth finger.

The center of the palm of the hand.

The wrist.

The lower arm.

The elbow.

The upper arm.

The shoulder.

The whole arm and hand.

Sense the whole left side of your upper body and the left arm.

The whole right side of your upper body and the right arm.

The whole upper body and both arms.

Let your attention slowly move to the right hip.

The thigh.

The knee.

The shin.

The ankle.

The top of the foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The sole of the foot.

The ankle.

The calf.

The back of the knee.

The back of the thigh.

The hip.

The whole leg.

The whole right leg.

Slide across to the left hip.

The thigh.

The knee.

The shin.

The ankle.

The top of the foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The sole of the foot.

The ankle.

The calf.

The back of the knee.

The back of the thigh.

The hip.

The whole leg.

The whole left leg.

Both legs.

Both legs and feet together.

The lower belly.

The navel center.

The solar plexus below the ribs.

Let your awareness migrate to the lower back.

The middle of the back.

The upper back.

The back of the neck.

The back of the head.

The back of the shoulders.

The top of the shoulders.

The heart center.

The whole upper body.

The whole body.

The whole front of the body.

The whole front of the body.

The whole back of the body.

The whole back of the body.

The whole body.

Sensation and awareness of the whole body.

Radiating.

Feel your body gently breathing.

Your natural breath.

Easy.

The rise and fall of your chest.

The rise and fall of your chest.

Feeling the breath in the belly.

The rise and fall.

Rise and fall.

As you inhale,

Feel the breath as a wave moving all the way down to your toes as you inhale.

As you exhale,

The breath moves back up to the top of your head.

Breathing like the rolling waves of an ocean washing down to your feet.

Exhaling like the rolling waves of an ocean washing back to the crown.

Slow,

Easy,

Natural breath.

Moving to your toes,

Exhaling to the crown.

Feeling the gentle rise and fall.

Like the rhythm of gentle waves along the shore at your own pace,

Your own rhythm.

Observe the waves calm.

Just the easy,

Natural breath.

Feel the right side of your body.

The whole right side of the body.

The whole right side of the body.

Shift your awareness to the left side of your body.

The whole left side of the body.

The whole left side of the body.

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

The right side of the body.

The whole right side of the body.

Notice any sensations.

Go back to the left side of the body.

The left side of the body.

The whole left side of the body.

Notice what you feel.

Now bring your awareness to the whole body.

Feel both sides of the body simultaneously,

Evenly.

Left side and right side together.

Feel the whole body.

Feel the sensations.

Easy natural breaths.

Imagine that you are walking along a path.

It's a beautiful day.

The sky is blue.

The temperature is perfect.

Ahead you see a wall or a fence.

Notice what it looks like.

If it's high or low.

If it's solid.

Or can you see through it?

Ahead you can see that the path leads to a door or a gate.

There are no obstacles in your way.

You can open it easily.

And see that it opens to a beautiful garden.

As you walk through the garden,

Notice the colors.

The sounds.

The serenity.

You see the perfect spot to rest.

To sit or lay down.

The temperature is perfect.

The sky is blue.

As you are in that spot,

Feel your body being supported as you are resting.

The air on your skin.

Easy breaths.

Take a few moments to rest here in the quiet of the garden.

Resting.

Agree?

You You You You As you are resting look around you You see a perfect spot to plant some seeds You see a perfect spot to plant some seeds Bring your sand calpa back into your mind your heart's desire You As you repeat the sand calpa three times Plant three seeds into the fertile soil of this beautiful garden Into the fertile soil of your heart You Continue to breathe in your own easy rhythm Stillness calm feel the peace of this moment Notice how you feel Feel sensations This is your journey your yoga nidra,

It's unique to you.

So whatever you have experienced is perfect Think of a word that represents how you want to feel in the next 24 hours Imagine it as a pebble that will drop into the stillness Inhale Exhale as it drops and witness the ripples as it falls into the still waters of your heart Inhale Exhale witness the pebble falling rippling and settling into stillness Do this two more times Choose a word that describes how you want to feel this week Choose a word that describes how you want to feel this week Inhale Exhale letting it drop and ripple and do this three more times And do this three more times How do you want to feel in your life what is the first word that comes into your mind If it feels good use that word Inhale Exhale letting it drop into the still waters of your heart rippling to stillness Three more times Into stillness three more times Take a moment to just be To be present Take a moment to just be to be present Feel the support under your body Solid Become aware of the sounds in the room The space around you Is the space that you feel the presence of the spirit Begin to count from one to ten inhale one exhale one Inhale two Exhale two And with each breath return to your own pace to ten We go your fingers and toes or make any other small movements that feel good as you come back into this space.

Turn your head from side to side or have a nice stretch.

Gently open your eyes when you feel ready.

You can remain in the stillness of this moment for as long as you need before rising.

Thank you for joining me in this yoga nidra practice today.

This is Glenda from Pathways to Serenity with Glenda.

If you've enjoyed our journey together,

I would love you to leave a comment or let me know where in the world you call home.

Reviews

Your voice is so soothing and supportive. This is a wonderful meditation.

Thank you very much, Glenda, This has been very relaxing!

That was a beautiful practice .. thank you 😊 one that I will definitely return to do regularly.
Aroha and Blessings from Aotearoa / New Zealand
Namaste 💜 🙏

Thank you so much from London for this gentle relaxing yoga nidra. Love that there is no background music, and then the soft music comes in just for a little while towards the end. I’ll be saving this as a favourite.

Very relaxing! I was asleep at the end. I'll be repeating this yoga nidra again.

Beautiful and peaceful thank you
Michelle from England

I feel much better for having done this practice. Thank you from Ontario Canada

Great.

I’m from brisbane Australia. That was truly amazing. I’d love to know if there’s a name for that lovely piano etc track that was played.

Perfect yoga nidra, feeling refreshed. Thank you Glenda, sending you love from Scotland 🙏

Beautiful practice- thank you! And I found the music very calming. I live in a magical place called Birch Bay - northern Washington on the border with Canada. Many blessings to you!💜🙏

Amazing, thank you!

Thank you. Lovely nidra

Very relaxing Yoga Nidra!

Wonderful and peaceful—I really enjoyed this and feel refreshed. Thank you so much, Glenda. 🙏🏻💚

Beautiful, thank you 🙏🏻💚

That was so lovely! 💕 Thank you from The Netherlands 🇳🇱 🙏🏾

Lovely, thank you sooo much. Beautifully done.

Gentle and restful and wonderfully guided. Thank you Glenda 🙏