Yoga Nidra Five Minute Power Nap

A quick Yoga Nidra inspired meditation for the times when you need a rest but don't have much time to pause. The practice includes a rotation of awareness around the body and a peaceful pause in the stillness of the heart. This short but deep practice gives your body and mind the opportunity to experience a moment of deep relaxation, allowing you to return to your day refreshed, energised and rejuvenated.

Transcript

Make sure that you are in a comfortable position to rest.

Adjust your body and your clothes so that for the next 5 minutes you can rest peacefully without distraction.

Close your eyes and feel your body beginning to relax.

Feel the smooth and gentle inward and outward flow of the breath.

Notice any sounds around you and welcome each sound as a loving guide to help carry you more deeply into relaxation.

Make the intention that you will receive all the healing and rejuvenative benefits of deep rest and that after the practice you will return to your life with a clear mind and abundant energy.

Now bring the awareness to the space in between the eyebrows and rest the awareness just for a moment at the space in between the eyebrows.

Moving to the space between the collar bones,

The right shoulder,

The right elbow,

The right wrist,

The right thumb,

Index finger,

Middle finger,

Fourth finger,

Fifth finger,

The right wrist,

The right elbow,

The right shoulder,

The space between the collar bones,

The left shoulder,

The left elbow,

The left wrist,

The left thumb,

Index finger,

Middle finger,

Fourth finger,

Fifth finger,

The left wrist,

The left elbow,

The left shoulder,

The space between the collar bones,

The centre of the chest,

The right side of the chest,

The centre of the chest,

The left side of the chest,

The centre of the chest,

The navel,

The space below the navel,

The right hip,

The right knee,

The right ankle,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The right ankle,

The right knee,

The right hip,

The space below the navel,

The left hip,

The left knee,

The left ankle,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The left ankle,

The left knee,

The left hip,

The space below the navel,

The navel,

The heart centre,

Resting the awareness at the heart centre.

Remember your intention to receive all of the healing and rejuvenating benefits of this time of deep rest and to return to your life with a clear mind and abundant energy.

Become aware of the sounds you can hear around you and begin to deepen the breathing in preparation to end the practice.

Slowly begin to move the fingers and the toes,

The ankles and the wrists and stretch in any way that feels comfortable.

When you are ready blink the eyes open to let the light back in.

This practice of yoga nidra is now complete.

Thank you for listening.

Reviews

What a wonderful way to recharge and reset. Grateful for your calm voice and demeanor. Thank you!