Welcome to Yoga Nidra for Busy Minds.
My name is Olly and I thank you for letting me guide your rest today.
Let me tell you about Yoga Nidra,
The best relaxation practice I know that works as an antidote for modern stress and can fit even in the busiest schedule.
Yoga Nidra,
Also called yogic sleep or transformational sleep,
Is a guided meditation practice that came from the ancient yogic traditions.
It follows the natural path the brain takes when we fall asleep.
But unlike sleep,
You remain aware.
You float in a liminal state,
Neither awake nor asleep,
That dreamy in-between we usually only touch for a fleeting moment just before falling asleep.
Yoga Nidra helps us step into a deeper rest state that quiets the noise,
Calms the nervous system and restores the balance in the body.
And yes,
Sometimes you will fall asleep during Nidra,
And that's perfectly fine.
It means that your body is learning that it's safe to rest.
Just return to the sound of my voice if you drift off.
You will still receive the benefits of the meditation.
So today we'll start with a short,
Introductory Nidra practice.
Just 5 minutes to give you a taste of what it feels like to receive quality rest.
We'll start with a breathing technique inspired by Stanford research,
And you'll learn how to use breath as a doorway into deep rest.
This exhale-focused breathing is one of the best ways to lower stress in the body and self-soothe.
Let's begin.
I invite you to find your most comfortable position,
Lying down on your back in a Shavasana pose,
With legs resting hip-width apart and arms slightly away from the body.
You can choose to lie down on the floor or in the bed.
You may like to place a bolster or pillow under your knees to release the lower back.
Feel free to use any other props that you like for extra comfort.
If you're in the car,
You may want to just recline your seat.
Now,
I invite you to give yourself permission to do nothing,
Just rest,
Letting everything go and receiving rest.
Allow your eyes to close,
If that's comfortable.
Bring your attention to the natural rhythm of your breath.
Notice the quality of the breath in this moment.
Is it deep or shallow,
Slow or fast?
Are you breathing through the nose or the mouth?
Just notice these details.
Now,
We will practice the exhale-focused breathing.
Take two short inhales through the nose and I will demonstrate.
Two short inhales through the nose,
Followed by a long,
Slower exhale through the mouth,
Like this.
And again.
And again.
Two short inhales and a slower exhale.
One more round.
When you elongate the exhale,
It slows the heart rate and invites calm.
Take one more round and then let go and let your breath return to its natural rhythm.
Noticing the breath flowing like a tide,
In and out,
Releasing any control over the breath.
Just settling into this peaceful presence.
Now,
I invite you to bring your awareness to the body.
We will follow with a quick body scan.
When you hear each part named,
Bring your attention to that body part,
Without labeling it,
Without moving it,
Just gently touching it with your attention.
Feel your feet.
Feel your legs.
Left leg.
Right leg.
Moving the attention up to the pelvis.
The pelvic floor.
Moving higher to the lower back.
Sensing if there's any tension in the lower back and releasing on the exhale.
Bringing your awareness to the belly.
The chest.
Center of the chest.
The shoulders.
The arms.
Right arm.
Left arm.
Both hands.
The neck.
The head.
Sensing your face.
Sensing the eyes.
Now,
Sense your whole body resting.
Feeling the support of the surface you're on.
Sensing the contact where your body touches the floor underneath you.
The heels.
The buttocks.
The back.
Arms.
And back of the head.
Sensing the whole body being still and supported.
Held safely by the earth.
Allowing yourself to relax a little bit deeper into that support.
Letting the gravity hold you.
You have just given your nervous system a good taste of quality rest that's vital to the growth and healing.
If you like,
Please stay resting here as long as you need.
Or slowly begin to move your fingers.
The toes.
And roll to your side.
When you're ready,
Slowly open your eyes.
I hope this session brought you a little bit of relaxation and stress relief.
Receive rest as the most essential form of self-care and the foundation of your well-being.
Bless your rest.
