Hello,
This is Brendan Kennedy,
And welcome to this Yoga Nidra practice designed to offer you a refreshing 15-minute coffee break from your workday.
Allow yourself to take this time to rest,
Recharge,
And reset.
In fact,
If you plan to recharge with a coffee,
Tea,
Or cacao,
You may want to hit pause and flip on your machine now to heat up so it's ready when you're done.
Now once you're ready,
Go ahead and find a comfortable position,
Lying down or simply sitting comfortably with your back supported.
Close your eyes,
And let's begin with a long,
Slow,
Deep breath in through your nose,
And let that out through your mouth.
Let's do that one more time,
Long,
Slow,
Deep breath in through your nose,
And then slowly let that go through your mouth.
Let go of any worries of the moment,
And let's begin a journey of relaxation.
Begin to settle into your position.
Feel the weight of your body being supported by the surface beneath you.
Allow yourself to relax deeply,
Knowing that you have nothing to do and nowhere to be during this time.
With each exhale,
Let go of any tension you're holding in your body.
Feel your body becoming heavier and more relaxed with every breath.
Take a moment to notice any areas of tightness or discomfort in your body.
If you need to move,
Just make those adjustments now.
As you breathe in,
Send your breath into any areas of tightness,
And as you exhale,
Imagine that tension dissolving,
Leaving your body relaxed and at ease.
With relaxation now soothing your body,
Let's take this moment to set your Sankalpa,
Or your most heartfelt intention for today.
For example,
You may simply feel the desire to recover or feel recharged from all the calls,
Emails,
Or craziness of the day so far.
Maybe there's a deal you're looking to close,
Or some approval you're looking to win.
Whatever the desire,
State it in the form of I am.
For example,
I am focused,
Or I am successful,
Or I am re-energized.
Repeat this three times and visualize the feeling of this state when your desire is achieved.
Let go of your Sankalpa and relax.
Now we will begin a deep journey through the body,
Bringing awareness to each part,
One at a time.
We'll move slowly and intentionally.
This extended body scan will help you release tension and create a sense of deep relaxation.
Start by bringing your awareness to the right side of your body,
Your right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Palm of the right hand,
Back of the right hand,
Right wrist,
Right forearm,
Underside of the right forearm,
Right elbow,
Right bicep,
Right tricep,
Right shoulder,
Right armpit,
Right hip,
Right thigh,
Top of the right knee,
Right shin,
Right ankle,
Top of the right foot,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right little toe,
The balls of your right foot,
The arch of your right foot,
Right heel,
Right Achilles,
Right calf,
Underside of your right knee,
Right hamstring,
And right glute.
Now move your awareness to the left side of your body,
Starting with your left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Palm of the left hand,
Back of the left hand,
Left wrist,
Left forearm,
Underside of the left forearm,
Left elbow,
Left bicep,
Left tricep,
Left shoulder,
Left armpit,
Left hip,
Left thigh,
Top of the left knee,
Left shin,
Left ankle,
Top of the left foot,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left little toe,
The balls of your left foot,
The arch of your left foot,
Left heel,
Left Achilles,
Left calf,
Underside of your left knee,
Left hamstring,
Left glute.
Now move your awareness to the back side of your body,
Left lower back,
Right lower back,
Right mid back,
Left mid back,
Left upper back,
Right upper back.
Now move your awareness to the front side of your body,
Right side of the chest,
Left side of the chest,
Left ribs,
Right ribs,
Heart space,
Solar plexus,
Left abs,
Right abs,
Belly button,
The area below your belly button,
Pubic bone,
Perineum.
Now move your awareness to your face and head,
Back of the neck,
Throat,
Right jaw,
Right cheek,
Right eye socket,
Right eye,
Right eyebrow,
Right temple,
Forehead,
Left temple,
Left eyebrow,
Left eye,
Left eye socket,
Left cheek,
Left jaw,
Chin,
Bottom lip,
Upper lip,
Bottom teeth,
Top teeth,
Tip of your tongue,
Back of your tongue,
Tip of your nose,
Bridge of your nose,
Third eye center,
Left ear,
Right ear,
Back of your head,
Crown of your head.
Shift your focus to your breath.
Feel the natural rhythm of your breath,
The gentle rise and fall of your belly and chest.
There's no need to change anything about your breathing,
Just observe it.
Imagine each inhale bringing in fresh energizing air and each exhale releasing any stagnant tension or energy.
With each breath you're becoming more and more relaxed,
More at ease,
And more present.
And now gently bring your awareness back to this moment.
Let's take this time to be grateful for one thing that has happened today.
It can be as simple as a tasty meal you had,
A compliment you received,
Or how your dog put a smile on your face.
Picture that thing in your mind's eye and feel the gratitude in your heart.
Take a moment to let that feeling of gratitude amplify in your heart.
Next,
Recall your sankalpa.
Say your sankalpa in your mind's eye and visualize the emotion of this achievement.
Feel this emotion in your heart and let this feeling radiate outside to the world around you.
Take several moments to focus on this radiation.
Slowly begin to bring your awareness back to your surroundings.
Feel the surface beneath you again.
Notice the sounds in your environment and the air on your skin.
Begin to deepen your breath,
Taking a few fuller,
More invigorating breaths.
Wiggle your fingers and toes,
And when you're ready,
You can slowly open your eyes.
Take a moment to stretch if it feels good,
Bringing some gentle movement back into your body.
Notice how refreshed and revitalized you feel after this short coffee break from your workday.
When you're ready,
Return to your day with a sense of calm,
Clarity,
And renewed energy.
Carry this feeling of peace with you,
Knowing you can return to this place of relaxation whenever you need a break.
Thanks for taking the time.
Namaste.
