Mini Yoga Nidra For A Sacred Pause

A tiny 7-minute pause in your day to gain mental clarity, feel more energy, and reset your nervous system. Can be used to guide you into sleep. This sacred pause is inspired by Yoga Nidra, a systematic way of resting. It includes a body scan and breath awareness. Practice in the middle of your working day, a little like selecting an upgrade on your internal software. You can practice seated in a chair or lying down. No guidance into waking up, so if needed set a timer.

Transcript

Settle the body.

Be passive and allow the body to guide you in a process of settling.

The body is wise.

Trust in that wisdom.

Take a deep inhale and exhale slowly out the mouth.

Become aware of what's supporting your body,

What is beneath you.

Let go a little bit more into that support.

Receive support.

I invite you to create an intention statement for your practice.

This statement honors what you wish for most in this moment.

It's said in the positive and as though it's already come true.

It can be as simple as completing one of these statements with three words.

I have,

I am,

I feel.

Say this intention statement three times with your inner voice.

Take your awareness around the body.

Focus on sensation,

On what you feel.

Be curious and open to feeling it all.

Take awareness to the inside of the mouth,

Alive with sensation.

Tongue relaxed,

A soft space between the upper and the lower teeth.

Trace awareness inside the body to the inside of the nose,

Feeling the movement of breath.

Sensation inside the nose.

Let the eyes and the muscles around the eyes soften.

Notice.

Take awareness to both ears and the inner ear canals.

Top of the head,

The whole head,

Throat and neck.

Both shoulders and arms together.

Both hands pulsing with aliveness,

Full of vibrant sensation.

All the fingers,

The arms and shoulders and the whole torso.

The heart and lungs together.

Upper back,

Belly receiving the breath and the lower back.

The pelvis and both hips.

Both legs and feet together.

All of the toes.

Feel the whole shape of your body with your awareness.

Whole body,

Full of aliveness.

Take awareness to both eyes together.

Inside of the mouth,

The teeth,

The gums and the tongue.

The whole mouth and lips together.

The nose,

Receiving breath and letting it go.

The whole head,

The neck,

Center of the throat.

Shoulders and arms,

Wrists,

Front and back of the hands.

Fingers,

Shoulders,

Arms and hands together.

The torso,

Front and back of the torso.

The very center of the torso.

Torso expanding and contracting with breath.

Both hips and legs.

The ankles,

Feet and toes.

Feel the whole body breathing.

No effort.

Gentle waves of breath.

Breath in,

Energy in.

Breath out,

Letting go.

Breath in,

Alive and new.

Breath out,

Coming home.

Breath in,

Positivity and potential.

Breath out,

Center of the heart.

The whole body settled,

Supported and held.

The whole body receiving this very moment.

Supported.

Held.

Receiving.

Being.

Receiving.

Being.

Simply being.

Reviews

Note for me :) good for quick, not all 61 points

Coming home🙏 thank you helping me get out of a funk this morning.