Yoga Nidra For Deep Rest

Are you looking for a meditation that will help improve your energy, sleep, all while getting some deep rest? That's what yoga Nidra, Non-Sleep Deep Rest (NSDR), will help you achieve. In this 25-minute Non-Sleep Deep Rest (NSDR) Yoga Nidra meditation, allow yourself to get completely comfortable while catching up on some sleep that will have you feeling rested and energized.

Transcript

Hello,

So lovely to see you here.

It's me,

Jax,

And welcome to Yoga Nitra,

Also known as non-sleep deep rest.

During our time together,

You're going to get some deep rest,

And this is going to be a mini reset for your nervous system so that you can come into a place of deep inner ease and peace and feel super relaxed,

Refreshed,

And rejuvenated.

So take a moment now to get completely comfortable lying down,

And that's one of the best parts of Yoga Nitra,

Is that you get all these amazing benefits simply by lying down and listening to this video.

You could be in your bed,

On a yoga mat,

On a flat surface where you can spread out and be in the comfort of your own space.

So grab any props you may need,

Maybe a blanket to place over the body,

Maybe some pillows under the knees and head,

Something over the eyes to block out any light.

So get whatever you need,

Take that moment to get comfortable.

And when you've gotten everything you need,

Allow yourself to get completely comfortable.

So move and fidget around one last time,

And then let yourself really settle into relaxation where you feel completely comfortable.

Can you get 5% more comfortable?

So take one last fidget,

Anything you need.

And to really soothe your nervous system and prepare for this deep rest,

We're going to do three-part breathing.

And this is just a yogic breath technique that involves slow and deep breathing while you fill up your abdomen,

Your rib cage,

And your chest.

That's where the three parts comes from.

As you inhale,

Allow it to be a gentle motion of energy flowing in.

And as you exhale,

Allow it to be a gentle emptying of the breath.

Let us begin.

Inhale through the nose,

Allow your belly to expand softly as the breath moves into your lungs.

Then exhale through your nose,

Tightening your abdomen muscles and drawing your belly button to the spine.

Allow as much air as possible to escape from your lungs.

So let's do that again.

Inhale through your nose,

Belly pushes out.

Exhale through your nose,

Pull that belly in towards the spine.

Now this time,

We're going to expand our rib cage.

Inhale through your nose,

Allow your belly to expand,

And then allow the breath to expand to your rib cage as well.

When you exhale through the nose,

Squeeze the air out your rib cage and belly button until they're empty.

Let's do that again.

Inhale through the nose,

Allow your belly to expand,

Allow the breath to expand to the rib cage.

Exhale,

Squeeze the air out of the belly and the rib cage.

Now this time,

We're going to breathe into the chest.

Inhale through your nose,

Allow your belly to expand as the breath moves into your lungs,

Your rib cage,

And then invite the breath into your upper chest.

Exhale fully,

Release the chest and clavicle,

The rib cage and the stomach.

Let's do that one more time.

Inhale through the nose,

Belly,

Rib cage,

Clavicle,

Then exhale fully,

Release,

Release.

Take a deep breath in and a deep breath out.

Allow that inhale to be a gentle motion of energy flowing in.

Allow the exhale to be a gentle emptying of the breath.

Feel the whole body relaxed,

Lips become smooth,

Teeth rest with space between them.

And imagine all the muscles in your face like a balloon,

And you're slowly letting the air out of the balloon and it deflates and all the muscles soften and release.

Deflate all the engagement in your face.

If you have a senkopa,

Invite it to arise in your awareness now.

And a senkopa means intention.

And this is a positive,

Simple,

Present tense statement you can call upon to remind you of your true nature and guide your choices.

And this is going to be an I am statement.

So focus on what you want and what you need right now.

And let it be specific and positive.

If you need inspiration,

I offer up the senkopa of I am resting deeply within myself.

I am resting deeply within myself.

I am resting deeply within myself.

Take the next couple of breaths to find your senkopa and repeat it to yourself three times.

Allow the feeling of your senkopa to grow.

Picture yourself experiencing it vividly in your heart and allow that feeling to wash over your whole body.

Really let yourself feel it.

Slowly let that senkopa fade away,

Knowing that you have taken the steps to plant the seed of your wants and your needs.

Now we'll begin a rotation of consciousness and allow your awareness to flow to different parts of your physical body while remaining still as you listen to the sound of my voice.

And allow this to be a relaxing journey through the different parts of your body,

Welcoming all sensations just as they are.

Starting with the feet,

Feel both feet rooted down in the surface beneath you.

And feel the heel of the right foot and the sole of the right foot.

The inner arch,

Middle arch,

Outer arch of the right foot.

Feel the space in between the toes,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Awareness at the tips of the toes.

Awareness in the top of the right foot,

In the back of the right foot.

Awareness flows into the ankle,

Connecting like a bridge from the foot to the leg.

Bones of the lower leg,

Muscles around the cap and shin.

Awareness moving to the knee joint.

Hamstrings in the back of the thigh.

Quadriceps in the front of the thigh.

Right hip joint.

Awareness flowing across the lower part of the trunk into the pelvis,

Between the abdomen and the thighs.

Awareness trickling over to the left hip joint.

Quadriceps in the front of the left thigh.

Hamstrings in the back of the thigh.

Down to the knee joint.

Bones of the lower leg.

Muscles around the cap and shin.

And awareness flows down into the ankle,

Connecting like a bridge from the leg to the foot.

Awareness in the top of the left foot,

In the back of the foot.

In the left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Feel the space in between the toes.

The inner arch,

Middle arch,

And outer arch of the left foot.

In the sole of the left foot,

Feel both feet rooted down in the surface beneath you.

Feel both legs,

The left leg and the right leg.

Carefully notice the lower extremities of the body.

And feel that awareness flow up the feet and legs into the tailbone,

Sacrum,

Lower back.

Awareness moving up both sides of the waist,

Navel,

All the muscle fibers around the abdomen.

The left side of the rib cage,

The left lung,

The right side of the rib cage,

The right lung.

Moving up to the center of the chest,

Collarbone,

Hollow of the throat.

Awareness around to the back of the neck into the top of the spine.

Awareness moving to the right scapula,

The entire right shoulder blade.

The upper arm,

Armpit,

The right bicep,

Elbow,

Forearm,

Wrist,

Palm.

Feeling the space in between the fingers.

The right thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky.

Awareness flowing back up the whole right arm into the back of the neck into the top of the spine.

Awareness moving to the left scapula,

The entire left shoulder blade.

Upper arm,

Armpit,

Left bicep,

Elbow,

Forearm,

Wrist,

Palm.

The space in between the fingers.

The left thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky.

Feel both arms.

Feel the whole right arm.

Feel the whole left arm.

Sensation and awareness flowing from both arms up to the neck,

Moving into the tip of the chin.

Notice awareness passing along the jawline into the hinges of the jaw.

Awareness flowing across to the left cheekbone,

Temple,

All the muscles behind the left eyebrow.

Awareness flows across to the bone between the eyebrows,

Moving to the right eyebrow.

All the muscles behind the right eye.

Temple,

Right cheekbone.

Awareness at the upper lip,

Bottom lip.

The space in between the lips.

The teeth,

The top of the tongue,

The root of the tongue.

Awareness at the tip of the nose,

The left nostril,

The right nostril,

Moving up to the bridge of the nose,

Middle of the forehead.

Awareness flows across the surface of the forehead to the hairline,

All the hair follicles in the scalp,

The crown of the head,

And the whole body now.

The whole body resting.

Aware.

Alert.

Now,

Notice your breath.

Nothing to change here or control.

You are simply noticing your breath.

Still.

Effortless.

Alert.

Now,

Notice your rib cage.

Notice how it expands and contracts as your body breathes.

Notice how the ribs spread like an umbrella on the inhales.

Notice how the ribs join back together on the exhales.

Notice the gentle rise and fall of the ribs as you breathe here.

Watch that movement of air as it flows in and out.

Now,

Notice your nostrils.

Notice how the air comes into the nostrils on an inhale and flows down deep into the lower lobes of the lungs.

Notice how the air leaves the lungs and flows out the nose on the exhales.

And follow that movement of air.

Still.

Effortless.

Alert.

Feel the whole body breathing.

Feel that breath in the body.

Feel that breath around the body.

Now,

Witnessing the natural breath in the body,

Sensing the gentle expansion and emptying out,

Begin to welcome the whole right hemisphere of the body.

Bring attention to the whole right side of the body.

Giving time for attention to distribute throughout the whole right side.

Now,

Begin to welcome the whole left hemisphere of the body.

Bring attention to the whole left side of the body.

Giving time for attention to distribute evenly throughout the whole left side.

Bringing attention back to the right side of the body.

The whole right side.

Bringing attention back to the left side.

Sensing the whole left side of the body.

Now,

Can you bring attention to both hemispheres of the body at the same time?

Taking time to welcome attention to both sides.

Can you evenly distribute attention to both the right side and the left side simultaneously?

Giving time for attention to equally saturate both sides of the body.

Sensing both sides of the body.

Left and right.

Coming together as one to feel the whole body.

The whole body.

The whole body.

Allow yourself to be simply aware of your body.

And be aware of the whole body grounded in ease.

Allowing yourself to take this deep rest.

Allowing yourself to feel rest.

To let yourself rest.

Now,

Return back to your Senkopa.

That intention you set.

Now,

Return back to your Senkopa.

That intention you set at the beginning of your yoga nitra.

And repeat it three times with full feeling.

I am resting deeply within myself.

I am resting deeply within myself.

I am resting deeply within myself.

And take a moment to visualize and feel that rest you already manifested.

And know that this seed you planted will continue to manifest throughout your day,

Your week and month.

Allow yourself to stay here for a couple of breaths.

Letting yourself feel rested,

Relaxed,

Restored and rejuvenated.

Become aware of your breath.

Notice the breath at the rib cage.

Notice the breath at the nostrils.

Become aware of your body resting,

Breathing itself.

And feel your whole body grounded on the surface beneath you.

Let us take two deep breaths together to fully come back into the body.

Exhale out through the nose.

Inhale,

Breathe in.

Exhale,

Breathe out.

Take a deep breath in.

And a deep breath out.

Feel awareness rising even more back into the body.

Slowly begin to sense the earth beneath your body and begin to bring small movements back to the fingers and toes.

Awakening your body slowly and mindfully so maybe you nod the head side to side.

Take any wiggles in the toes and the fingers.

And then say to yourself one last time,

I am resting deeply within myself.

And before opening your eyes,

Take one more moment to feel the sense of rest you've cultivated here.

Now when you're ready,

Softly open your eyes.

Embracing that peace,

Ease and relaxation you've created today.

Know that this yoga nidra is now complete.

Once again,

Friends,

My name is Jax and thank you so much for sharing your beautiful energy with me.

Namaste.

Reviews

So good! Thank you... completely relaxed from toes to head.

Wonderful Nidra, your voice is soothing, thank you Jacks! I was very tired before and now I feel deeply rested and rejuvenated. I loved the awareness of focusing attention alternately on one side of the body and then the other, and then on the whole body! I'm saving this session to my favourites. 🙏✨✨

Great meditation any time of day! Eases the body’s stress reaction; grounding and incredibly relaxing.

Best Nidra I’ve experienced. I love the naturalness of her voice.

I feel so relaxed and ready for what is next! Thank you 🙏✨

Fantastic 🧘🏻‍♂️🙏

🙏🏼

This yoga nidra has brought tears to my eyes multiple times (in the best way!) I feel so relaxed and connected with my body in a way that can be really challenging dealing with Long Covid. I’m able to feel grounded and recognize the strength and beauty of my body while resting so deeply. Thank you for this gift Jacks! Please keep making meditations and yoga nidras 💙

Dear Jacks, perfect and supportive practice. All my thanks

Hey Jack's?Very restful, thank you, I fell asleep before the end 😊

Love Jacks voice and energy. Thank you! I’ll definitely be doing this again.

The queen of nidras 👑 I feel so relaxed and rested, thank you

Restoration when you need it most

Beautiful

Very relaxed. Thank you

Jacks, your voice is magical. Thank you for holding space for me today and helping me relax in to the practise. Felt so rested after!

A perfect way to rest during the day. Thank you so much. Your voice is magical 💖