Nidra Nap For Exhaustion

A Yoga Nidra-inspired practice for rejuvenation and healing at times of exhaustion. You are encouraged to do nothing but rest and receive the natural restorative benefits of the practice. The meditation includes a long body scan and five minutes of quiet rest with calming background music.

Background music by Relaxing Time
Image by Viri Gutierrez

Transcript

Welcome to your rest. Make sure that you are warm and comfortable. Bring yourself into a comfortable position taking anything that you need to support yourself. You might like to come to lying on your back with your legs straight and your feet a little wider than hip distance apart. Or you might like to come into another position that feels more comfortable for you. Do whatever it is that you need to do to feel warm, Comfortable and able to rest without any distraction from your body. And as you continue to settle, Just take this moment to acknowledge that this is your time for your deep rejuvenation and that right now nothing is required of you. You are free to follow along with my voice and you are also free to drift away and ignore me. This is your time for your body to receive the rest and healing that it needs. And you have already done your part just by showing up. So give yourself permission now to completely surrender into deep relaxation. Knowing that the practice will be working for you as you do nothing but rest. Now bring the awareness to your breath and follow the flow of the breath as it moves in and out. Feel each exhalation carrying the body more deeply into relaxation. Notice how every time you breathe out tension unwinds from the muscles. With every exhalation the whole of the body becomes more peaceful, More relaxed. And move your awareness to the sound of the breath. The wave-like sound of the air entering and leaving your body. And with every breath allow the sound of the breath to carry you more deeply into relaxation. With every breath the body becomes more peaceful. With every breath the body surrenders a little more deeply into rest. We're going to take the awareness around the body. Let the awareness float from point to point as it's named. Resting at each one for a moment before drifting on to the next one. We'll begin inside the mouth at the tip of the tongue. Rest the awareness at the tip of the tongue. And the whole of the tongue. Float the awareness to the whole of the tongue. The roof of the mouth. The bottom of the mouth. The teeth. The gum. The upper lip. The lower lip. The chin. The jaw. The right cheek. The left cheek. The right nostril. The left nostril. The tip of the nose. The whole of the nose. The eyebrow centre. The right eyebrow. The left eyebrow. The right eye. The left eye. The right ear. The left ear. The right temple. The left temple. The forehead. The top of the head. The back of the head. The back of the neck. The right shoulder. The right upper arm. The right elbow. The right lower arm. The right wrist. The palm of the right hand. The back of the right hand. The right hand thumb. The right index finger. The right middle finger. The right ring finger. The right little finger. The palm of the right hand. The back of the right hand. The right wrist. The right forearm. The right elbow. The right upper arm. The right shoulder. The right collarbone. The left collarbone. The left shoulder. The left upper arm. The left elbow. The lower arm. The left wrist. The palm of the left hand. The back of the left hand. The left hand thumb. The left index finger. The left middle finger. The ring finger. The little finger. The palm of the left hand. The back of the left hand. The left wrist. The left forearm. The left elbow. The upper arm. The left shoulder. The throat. The centre of the chest. The left side of the chest. The right side of the chest. The centre of the chest. The navel. The lower abdomen. The right hip. The right thigh. The right knee. The lower leg. The right ankle. The right heel. The sole of the right foot. The top of the right foot. The right big toe. Second toe. Third toe. Fourth toe. Fifth toe. The top of the right foot. The sole of the right foot. The right ankle. The right calf. The back of the right knee. The back of the right thigh. The right hip. The lower back. The left hip. The left thigh. The left knee. The lower leg. The left ankle. The left heel. The sole of the left foot. The top of the left foot. The left big toe. The second toe. The third toe. The fourth toe. The fifth toe. The top of the left foot. The sole of the left foot. The left ankle. The left calf. The back of the left knee. The back of the left thigh. The left hip. The lower back. The whole of the spine. The right shoulder blade. The left shoulder blade. The back of the neck. The back of the head. The top of the head. The eyebrow centre. The throat. The right shoulder. The right elbow. The right wrist. The tip of the right hand thumb. The tip of the right index finger. The tip of the right middle finger. The tip of the right ring finger. The tip of the right little finger. The right ring. The right elbow. The right shoulder. The throat. The left shoulder. The left elbow. The left wrist. The tip of the left hand thumb. The tip of the left index finger. The tip of the left middle finger. The tip of the left ring finger. The tip of the left little finger. The left wrist. The left elbow. The left shoulder. The throat. The centre of the chest. The left side of the chest. The centre of the chest. The right side of the chest. The centre of the chest. The navel. The lower abdomen. The right hip. The right knee. The right ankle. The tip of the right big toe. The tip of the right second toe. The tip of the right third toe. The tip of the fourth toe. The tip of the fifth toe. The right ankle. The right knee. The right hip. The lower abdomen. The left hip. The left knee. The left ankle. The tip of the left big toe. The tip of the left second toe. The tip of the left third toe. The tip of the fourth toe. The tip of the fifth toe. The left ankle. The left knee. The left hip. The lower abdomen. The navel. The centre of the chest. Rest the awareness at the centre of the chest. Feel the chest softly rising and falling as the breath flows in and out. Feel the wave-like movement of the chest and the abdomen. As the breath gently flows in and out of your body. Feel the gentle expansion of the chest as you inhale. And the contraction of the chest as you exhale. Keeping the awareness at the centre of the chest. At the heart centre. Slowly spiral the awareness inwards. Into the heart. Float into the depths of your heart. Here you are free to rest. And before you end your relaxation. Take a moment to create a vision of yourself. Continuing on with your day. Re-energised and filled with clarity and vitality. See yourself doing whatever it is that you need to do with ease and happiness. See yourself flowing through any obstacles. Gracefully meeting life's challenges. See yourself completely re-energised. And ready to meet the rest of your day with enthusiasm and joy. And now very slowly begin to send the awareness back outwards. And just notice any sounds that are present in your environment right now. Allow the awareness to drift from sound to sound. Without getting too involved in any one thing. Just acknowledge that the sounds are there. And move the awareness to the feeling of the breath flowing in and out of your nostrils. Of the breath flowing into your body. Into your lungs. Into your abdomen. Into every part of your body. Take a breath in and feel the breath flowing into your hands and feet. Into your fingers and toes. And begin to make some small movements with your fingers and your toes. Begin to move your hands and your feet. Your arms and your legs. And when you feel ready give yourself a long stretch in any way that feels good for you. When you're sure that you're wide awake again, Slowly open your eyes. Your practice of Yoga Nidra is now complete. Thank you for listening.