Yoga Nidra For Rejuvenation

A restoring, supine meditation inviting the practitioner to lie down and receive complete relaxation allowing the body to have the experience of healing sleep, the mind to rest and the power of presence to revitalize.

Transcript

Welcome to what will be an approximately 20 minute yoga nidra practice after we get you all settled.

Begin somewhere that is private and comfortable.

Lie down and support yourself using pillows and a blanket so you feel warm and taken care of.

Receive the shape of shavasana,

Meaning legs and arms spread almost to the width of a yoga mat.

Knees and feet fall away from one another and palms are turned up.

Allow your shoulder blades to sink towards one another and stretch the crown of your head away from your tailbone.

Receive a long slow deep breath in.

And then open the mouth and release a complete and lingering exhalation.

Let your body know that it's time to relax,

That it's okay to relax.

And let yourself know that this is a practice,

Not necessarily the time to sleep.

However if you do drift off,

You'll still receive the benefits of this practice.

Send an intention for your practice.

Create a sentence beginning with the two powerful words,

I am.

Now this sentence is reflective of your highest intentions for yourself already alive in your life.

Don't think too hard about this.

Whatever comes easily,

Form that sentence and when you have it,

Repeat it to yourself three times.

And now you are ready to begin your yoga nidra practice.

Feel the connection points between your body and the ground.

And let them sink into the ground.

Feel the weight of the heels,

The bones of the legs,

The hips,

The low back,

Mid back and upper back.

Feel the bones of your arms get heavier,

The back of the head heavy.

Full body supported now.

The ground rising to meet you.

You are held.

Bring your awareness to the front of your body.

Feel sensations of the tips of your toes,

The front of the legs,

Texture,

Temperature,

The movement of the rise and the fall of your abdomen.

Sensations of chest and both arms at the same time.

Feel both hands at the same time.

Tension from neck and shoulders draining out of fingertips.

Feel sensation of fingertips beyond tips of fingers.

Relax the jaw,

Allowing the tongue to float to the upper palate just behind the two front teeth.

Let your lips soften.

Smooth the eyelids and broaden the space between the eyebrows.

Forehead softens.

Feel sensation of the whole face and the whole head.

Imagine that even the brain is relaxing within the skull.

Feel your whole body here lying on the floor.

Whole body sensation in this space.

Sound washing towards you.

Focus only on hearing.

No thinking.

No judgment.

Simply noticing sounds in your space and farther away.

Shift to what you see behind closed lids.

Light,

Movement,

Color.

The more you relax,

The more appears out of the darkness.

Notice even taste and scent.

Feel a subtle thread-like cool brush of air within each nostril as you inhale.

And warmer on its way out.

Feel the flow of breath in the body.

A gentle pulse rocking your body gently further and further into relaxation.

Allow yourself to count backwards from ten.

Exhaling each count on an exhalation,

Meaning your next soft exhalation will be ten followed by nine.

Eight.

Each exhalation,

Each count sinks you further into profound relaxation.

When you reach zero,

You will be entirely relaxed.

Five.

Where you are in your count.

Bring your awareness now to your right hand.

Feel all the aliveness present right now in the palm of the right hand,

In the tip of the thumb,

In the tips of your right hand fingers.

Move your awareness to right arm,

To the full sensation of your right arm right now.

Feel your right collarbone,

Your right side waist.

No thinking,

Just noticing right hip,

Right thigh,

Right knee,

Right ankle,

And right foot.

Feel the entire right foot and sensation of big toe and all toes at the same time.

Feel the entire right side of your body,

Full right side of body sensation.

Let the awareness flow to left hand.

Feel the aliveness of your left palm,

Left thumb,

And each fingertip.

Left arm.

Left side collarbone.

Left side waist.

Feel left hip,

Left thigh,

And left knee.

Notice sensation of left ankle and then the whole left foot.

Feel the aliveness of the left foot,

Left big toe,

And each toe tip.

Notice the entire left side of your body,

Full left side of your body sensation.

Abdomen,

A gentle rise and fall there.

Your gentle awareness,

Also noticing abdominal organs relaxing finally under your compassionate awareness and that relaxation relaxes your whole body further.

Notice sensations of chest,

Neck,

Lips,

Teeth,

Gums,

The whole inside of the mouth sensation,

Inside of the mouth alive with sensation.

Nose.

Both eyes.

Both ears.

Top of the head.

Back of the head.

The whole face.

Sensation of the whole face and the whole head.

Let your awareness move to every crevice and corner of your body.

Let no area be untouched by this awareness.

Feel the subtle motion of your body,

The flow of your body.

The breath is light as a feather,

But it still flows in ways that are nourishing and balancing.

Bring your awareness to the center of your chest without changing your breath.

Picture breath flowing towards the center of your chest.

And as you exhale,

Picture that breath moving away from the symbolic heart space into the space around you.

Inhales move into the heart.

And exhales an offering back out.

Watch the flow of this breath and imbue it with a color.

Whatever color arises easily flows in and flows out.

Feel the sensation of receiving breath prana into the heart space and back out.

On your next gentle inhalation,

Receive breath into the heart and then as you exhale,

Expand that breath and expand that light to the edges of your body.

And now allow the light to be a soft golden color.

Moving into the heart and expanding outward from the center to the periphery of the body.

To the top of the head,

To fingertips,

To toe tips.

Feel the flow of life force towards the center of your body and flowing throughout from the center to the edges and beyond.

It becomes as though you are glowing.

Continue to notice and even feel the flow of breath into the heart and how it sweeps to the edges of the body in a constant fluid rejuvenating motion.

Imagine that this golden color has warmth connected to it as if you are resting underneath a perfectly warm sun,

Nourished by its light.

Picture yourself receiving this life giving nourishment into the heart and throughout your body,

A constant source of vitality.

Allow yourself to fully receive this ever renewing resource.

Feel the body becoming warmer.

Generate a feeling of warmth throughout the body.

Generate warmth and cultivate a warm memory.

Thinking of someone you care for.

Allow yourself to spread this feeling of fondness,

Of love,

Of happiness,

Of contentment,

Of joy.

Consider drawing in this feeling as if you would a breath and allowing it to sweep from your heart and infuse your body from the center to the periphery.

Continue to enhance this feeling by bringing in more of this thought of someone,

Something you love,

A memory of love and bring it in and enhance it.

Allow your awareness to continue to settle at the center of your chest.

Let go of all visualization and simply rest your awareness here.

Spread your awareness from the center of your chest out towards the soles of the feet,

Up towards the top of the head,

Out to both hands at the same time,

To the back and the front of your body at the same time,

And to the whole of your body at once.

Feel your body in your space.

Notice the space,

The way it sounds,

The way it smells,

The way it feels.

Connect back with all of your senses at once and connect back with a deeper breath,

Receiving it into the heart and let your exhalation be an offering of that emotion,

The warm emotion that you cultivated,

And send it out into your space and send it out into your day.

As you receive another deep breath,

Allow a full body stretch.

Touch fingertips away from toes and gently draw yourself into a fetal posture and pause.

Continue to take a moment or two to visualize what's to come,

Who you will interact with,

What your intentions are for the rest of your day or evening,

And send that feeling of warmth,

Your warmth towards those interactions,

Towards those coming hours and minutes.

When you are complete,

Find a comfortable seat and thank yourself for taking time for this kind of productive rest.

For gratitude for the practices,

For this opportunity,

And let yourself close your daily yoga nidra in your own way that feels sacred to you.

Offer yourself love and blessings and appreciation.

I appreciate you for joining me today.

Reviews

Very nice yoga nidra practice. Thank you.

Wonderful - such a beautiful, soothing voice. Thank you 🙏

Incredible.

Really nice! Thank you!

Really beautiful 😍

Lovely relaxing yoga nidra, thank you 😊

Loved it

Loved the glowing feeling. Thank you.

Wonderful! Thank you 🙏
… especially the warmth 🔥

Profound practice. You're so thoughtful to put this out there! Thank you:)

One of the best meditations I have ever listened to!

Beautiful. Very different approach. Really enjoyed it ❤️🙏

Very nice 😊. Thank you 🙏

Namasté

Super gentle and nurturing.

Beautiful. Perfect pace, voice, everything. Thank you! 🤍🙏💫

Positively five stars. I prefer a more detailed body scan, but regardless, this yoga Nidra is a gem.

Beautiful. Thank you, Lisa.

Beautiful 🥰 Exactly what are needed. Thank you 🙏✨💕

Nice voice & pacing