Yoga Nidra For Strength & Resiliency

This Yoga Nidra has gentle background music to soothe the mind and enhance deep relaxation. With its mountain imagery it is beneficial for the root chakra, helping you feel grounded, strong, and able to withstand the stress of your day.
Music: “It Is Night Time Again", Music of Wisdom

Transcript

Welcome and thank you for joining me.

My name is Glenda and I'll be your guide through this yoga nidra.

This is a time for you to slow down and enjoy these moments.

I invite you to release the busyness,

Expectations and pressures of daily life.

Take some time now to lie down,

Dim the lights,

Snuggle under a blanket if you have one and begin to get comfortable.

Take time to pause this recording if needed.

I'll wait for you.

Gently close your eyes as long as it feels good to do so.

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 journey,

Your yoga nidra.

It's unique to you.

Whatever you experience is perfect.

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

Yoga nidra is not just a practice but a state of being,

Effortless.

In yoga nidra,

You experience the deepest state of regenerative sleep while remaining awake and aware.

Settle in and make yourself comfortable.

Take some nice easy breaths and let your body soften.

All you need to do is follow my guidance as we move from point to point through the body,

Releasing tension and welcoming any sensations that you may feel.

There's no right or wrong so if you don't notice anything,

That's okay.

Simply listen,

Sense and follow my guidance.

Is there anything you can do right now to make yourself just a little bit more comfortable?

If during our practice you need to make any small adjustments,

Feel free to do so.

Notice the sounds in your environment,

The space that surrounds you.

Listen to my voice.

As we begin,

We can set a sankalpa,

An intention for this practice.

What do you need more of just for today,

For the coming days?

It can be a phrase or a sentence or simply a word said in the present tense.

For example,

I am strong,

I am grounded,

I am re-energized and ready to take on the day.

Repeat your sankalpa,

Your intention,

Three times.

Bring your attention to feeling and sensing the forehead,

The right eye,

The left eye,

Both eyes,

The right ear,

The left ear,

Both ears,

The right cheek,

The left cheek,

Both cheeks.

Release any tension around the eyes,

The eyebrows,

The cheeks,

The tip of the nose.

Feel the cool flow of air going in,

The warm flow of air going out.

Let your jaw be loose,

Slightly open.

Bring awareness to the whole face,

The top of the head,

The back of the head,

The whole face and head,

The neck and throat,

The heart center.

Let your attention move to the right shoulder,

The elbow,

The wrist,

The back of the hand,

The center of the palm of the hand,

The tip of the thumb,

The tip of the second finger,

Third finger,

Ring finger,

Little finger,

All of the fingers,

All of the hand,

The wrist,

The elbow,

The shoulder,

The whole arm.

Feel the whole arm,

The right side of your chest and upper body,

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

Let your attention slowly move to the right hip,

The knee,

The ankle,

The top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe,

The center of the sole of the foot,

The ankle,

The knee,

The hip,

The whole leg,

The whole right leg.

Feel the whole right side of your body.

Notice any sensations.

Let your attention slowly glide up to the left shoulder,

The elbow,

The wrist,

The back of the hand,

The center of the palm of the hand,

The tip of the thumb,

The tip of the second finger,

Third finger,

Ring finger,

Little finger,

All of the fingers,

All of the hand,

The wrist,

The elbow,

The shoulder,

The whole arm,

The whole arm.

Sense the left side of your chest and upper body,

The whole left side of your upper body and the left arm,

The whole right side of your upper body,

The whole left side of the upper body,

The whole upper body,

The whole upper body and both arms.

Let your attention slowly move down to the left hip,

The knee,

The ankle,

Top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe,

The center of the sole of the foot,

The ankle,

The knee,

The hip,

The whole leg,

The whole left leg.

Feel the whole left side of your body.

Notice any sensations you feel.

Let your awareness migrate to the lower back,

The middle of the back,

The upper back,

The back of the shoulders,

The top of the shoulders,

The chest,

The whole upper body,

The whole body,

The whole front of the body,

The whole back of the body,

The whole body,

Sensation and awareness of the whole body.

Feel the gentle rhythm of your breath,

Natural,

Easy.

Feel your body breathing at your own pace,

The gentle ebb and flow in and out.

Slowly inhale as quietly as you can and exhale as quietly as you can.

Let the inhale dissolve into the exhale quietly,

Continuously rolling from the inhale into the exhale silently,

Quiet,

Continuous breathing.

Feel your body softening,

Tension dissolving,

Quietly breathing.

Now imagine that breath as a ribbon of air flowing and rounding like an infinity sign,

The appearance of a soft figure eight on its side.

Release the image and return to your easy natural breath,

Your own pace,

Any tension in your body falling away.

Bring your awareness to your upper body.

Feel it as light as a feather floating.

Bring your awareness to your lower body.

Feel it heavy,

The pull of gravity letting it sink into the support of where you are laying.

Give your awareness back to your upper body as light as a feather,

As if it could be floating on the breeze.

Returning your attention to your lower body,

Heavy,

Supported,

Gravity drawing it to the earth.

Bottom heavy,

Top light,

Together.

Allow both sensations to be together at the same time.

Bottom heavy,

Top light,

A lightness of being but rooted to the earth.

In your mind's eye,

Imagine a mountain,

Strong,

Tall,

Mighty.

Imagine that you are able to merge with that mountain,

That you are the mountain.

It's springtime on the mountain,

The greens of new growth,

Gentle rain,

The return and awakening of birds and animals.

Spring transitions into summer.

Trees and grasses are full,

Flowers bloom,

The sun shines.

There may be snow on the mountain top,

But further down there is warmth and the mountain is full of life.

The colors begin to change and fall comes to the mountain.

Leaves rustling in the wind,

Nature preparing for the coming winter.

The days are cooler.

Snow begins to blanket the mountain,

Winter storms,

Howling winds,

But when the sun comes out,

It glistens on the snow.

Animals in hibernation,

Resting,

Their strength carrying them through the winter,

Warm in their nests and dens.

Take a few moments and allow yourself to rest here,

Warm,

Comfortable,

Secure,

Sheltered by the mountain.

Remember that when time comes,

That you can always love beneath the ice foroketic when the sun rises.

You you you you you you you you you bring your sancalpa your intention for today's practice back into your mind with the enduring strength of the mountain repeat your sancalpa three times you continue to breathe in your own easy rhythm stillness calm feel the serenity of this moment no matter the weather the mountain stands through sunshine and howling winds seasons come and go but the mountain is unmoving steadfast elements of it may change what we see on the outside of the mountain may change but underneath the outer layer beneath whatever is happening around it the mountain remains solid and strong you are like the mountain there is strength within you can summon the image of your mountain whenever you need it whenever you need it strength its resiliency an inner refuge safe secure rooted to the earth notice how your body feels sensations this has been your journey your yoga nidra unique to you whatever you experienced is perfect feel the welcoming support under your body take a moment to just be present take a deep breath in through the nose exhale through the mouth do this two more times do become aware of the sounds in the room begin to wake up the body with small movements of the fingers and toes rub your hands together quickly feel the friction the energy the heat that you create place your palms gently over your eyes feeling the warmth of your hands you may notice colors or feel sensations or nothing at all whatever you feel or sense or don't feel or sense is perfect for you so Gently massage the face.

Gently massage the scalp.

Your eyes begin to slowly flutter half open,

Welcoming the light.

Slowly and only when you feel ready,

Fully open your eyes.

You may want to move your fingers and toes again or have a nice stretch.

Remain in the stillness of this moment for as long as you need.

Thank you for joining me in this Yoga Nidra practice today.

My name is Glenda from Pathways to Serenity with Glenda.

If you've enjoyed our journey together,

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

I'll see you on the path.

Namaste.

Reviews

Lovely. You have a calming voice and the music is subdued. Thanks.

Lovely pace, lovely meditation. Thank you. (And hello from Scotland!)

Thank you from Vancouver Island, BC CANADA ❤️🇨🇦🌟

Really lovely, calm and gentle, beautiful background music. I liked the unique touch of upper body light, lower body heavy.
Thanks Glenda!
👌🏻🪷⛰️

Hello from Seattle. Love your session.
Thank you 🙏

Wonderful and just what I needed this evening—thank you so much, Glenda 🙏🏻💚

So very calming- thank you 🙏💜