Nidra For A Total Reset Through Rest - Renew Part 1

In this deeply restorative Yoga Nidra, you are invited into a space where nothing is required of you. Through gentle guidance and spacious awareness, the body softens, the nervous system unwinds, and the mind begins to settle into stillness. This practice is designed to offer a complete reset — a return to balance through conscious rest. Perfect for times of stress, fatigue, or overwhelm, this Nidra supports deep restoration without effort. Simply lie down, get comfortable, and allow yourself to be held in stillness.
Background music: Wonders of Life - Ambient Boy

Transcript

Hello and welcome, This is Dani and this is a guided yoga nidra practice to encourage you to feel deeply rested. This is the first of a three part sequence where we will find a place of rest into a place of rejuvenation and a place of renewal. So let's get started. Come to a comfortable place, I recommend laying down, Maybe a pillow under the head, Something behind the knees and a blanket to cover the body. Find yourself in a cosy cocoon, Warm, Supported and we'll ease into the practice with some gentle breaths, Breathing in through the nose and out through the nose. And start to come back to your regular breathing now and the full expanse of the body becomes heavier and heavier. Perhaps imagine lying on a bed of moss and leaving an imprint of your body. As the whole body releases, Come to that notion of being in a place of effortless awareness. Notice the sounds around, The sounds beyond your walls, Life continuing even as you take pause to rest, Withdraw your awareness to the sounds within your walls, Shrink that awareness more as you hear the sounds within your own space, Of your breath, Of your body. Now hear the sounds of your mind, The words, The vibrations, No need to hold on to any of them. Instead, Ground yourself in your sankalpa, Your intention for this space, Repeating it three times to yourself. I am in a state of deep rest. I am in a state of deep rest. I am in a state of deep rest. As I start to call awareness to different parts of the body, There is no need to move them or change anything at all, But simply feel the waves of sensation occurring in that space. Sometimes that sensation may be loud, Sometimes just a whisper. It may come as a temperature change, Or even a visualization of that part of the body. Whatever you experience it as, Let it be as it is, And bring your awareness to the right hand, Right thumb, First finger, And second, Third, And fourth, Palm of the hand, Back of the hand, Right wrist, Forearm, Elbow, Upper arm, Shoulder blade, Armpit, Right collarbone. Sense this space, And then move on, The centre of the chest, Left collarbone, Left armpit, Right hand, Shoulder blade, Upper arm, Elbow, Forearm, Wrist, Palm of the hand, Back of the hand, Left thumb, First finger, And second, Third, And fourth, All fingers together. Aware of both arms at once, Without effort, Fan the awareness across the ribs, Notice the right ribs, The left ribs, The centre of the chest, The whole torso at once. Sense this space, And then move on, The belly, The pelvis, The right buttock, Left buttock, Right buttock, Fanning awareness down to the hips, Both at once, Without effort. Sensing the right hip, Right thigh, Front, And back. Right knee, Shin, Calf, Ankle, Heel of the foot, Sole of the foot, Right big toe, All other toes together. Like a wave flowing throughout the entire right toes and foot, Foot and leg, And radiating across to the left hip, Thigh, Front, And back, Knee, Shin, Calf, Ankle, Heel of the foot, Sole of the foot, Left big toe, All toes together. The wave fanning from toes and foot, Foot and leg, Aware of as much of the lower body as you care to feel all at once, The wave channeling upwards to the neck, The throat, Jaw, Chin, Tip of the tongue, Lower lip, Upper lip, The nose, Right cheek, Left cheek, Right eyebrow, Left eyebrow, Forehead, Head, Crown of the head, As much of the head as you care to feel all at once, The wave ripples across the back body, Sacrum, Spine, Back of the ribs, Shoulder blades right and left, The grounding sensation of the arms heavy on the mat, The heaviness of the head on the mat, The whole back side of the body grounded, Heavy, Resting, All at once, Without effort, Feel the wave of breath beneath the ribs, The wave of breath fanning out, Bigger, Bigger, Bigger, Let the ripple of the breath hold you in this moment of effortless awareness, Feel it as it arrives, And as it parts, Again and again, Now count your way down from ten to zero, Ten as you breathe in, Ten as you breathe out, Nine as you breathe in, Nine as you breathe out, All the way to zero, Let the count of the breath fall away, And settle into the mind's eye, Notice the colors, The patterns, The lights filtering through your mind's space, Without effort, No control, Just flow, As I start to call out words, Let them appear in your mind, Again they may be strong, They may be quiet, Maybe you find a sense of their texture, Or temperature, Or even a scent, And allow the mind to simply watch, And visualize a smooth lake reflecting the fading sky, Soft purples and deep blues spreading across the water, The surface perfectly still like glass, The sky and the water becoming indistinguishable, The lake holding the quiet of the night, And visualize a single candle glowing softly in a darkened room, The flame steady, Glowing and calm, The flame flickering more slowly, The wick glowing red as the flame dims, The candle releasing a thin trail of smoke, And the room settling into a quiet darkness, And visualize a small acorn cradled deep within the earth, And the soil is cool, Dark, Protective, And the acorn holds within the wisdom of an ancient oak, And the acorn holds within the wisdom of an ancient oak, Roots imagined, Strong, And patient, Not yet growing, And time slowing, Nothing required, And only rest, The earth breathing steadily around it, And let go of the images, And return to your breath, Feel yourself in a space where a deep seed is planted, And bring to mind now something in your life which is important to you, Something that you deeply care for, Hope for, Live for, It does not need to be perfect, Just notice what arrives, What do you long for, Knowing this, Daydream your life, See your life with this as a reality, Feel your grasp, Sinking into your bones, And find your sankalpa once more, And repeat it three final times to yourself, I am in a state of deep rest, I am in a state of deep rest, I am in a state of deep rest, And return to the sensation of your breath, A seed deeply planted in your mind, And feel as your body lets go even more, The mind drifts, The practice of yoga nidra gently comes to a close, Know that a seed has been planted, And there it rests, Until it is time to awaken,