Yoga Nidra To Reset Your Day

This short Yoga Nidra practice is the perfect way to reset your day. Feel yourself become calm and relaxed (a short nap is also encouraged if you need it, you will come back to my voice at the end, I promise). During this practice, we use some breath focus and visualisations to take you deeper. Come on a short journey with me and enjoy.

Transcript

Hello and thank you for joining me in this yoga nidra practice to reset your day.

The beautiful thing about yoga nidra is it does not require you to do anything,

It just requires you to be.

So when you're ready,

Start to find yourself in a comfortable position laying down.

So that might be on your bed or on a yoga mat.

I would suggest that you have a pillow or something behind your head and a blanket that you can put over your body as you may cool down during this practice.

Once you have yourself all sorted and ready,

Taking a few moments to get yourself nice and comfortable,

Allowing the feet to turn out naturally to the side,

Allowing the arms to relax by your waist.

Palms might face up.

We'll take a moment to scan through the body,

Starting with the crown of the head,

Beginning to relax the scalp,

The jaw,

Noticing the tongue inside the mouth softening to the bottom of your palate,

The eyes and the eye sockets,

Ears relax,

The neck and shoulders soften melting down into the ground beneath you.

The chest is open,

The belly is soft,

No need to focus on trying to do a particular breath,

Just allowing the breath to travel naturally from the belly,

Relaxing the hips,

The glutes,

The thighs,

Calves,

The toes and the feet.

If you're ready to begin this practice with me,

You may like to shut down the eyes if they're not already.

Just listening to your breath for a moment,

Your natural breath.

So before we begin this practice,

We're going to create a little sankalpa or positive affirmation.

So this affirmation always begins with an I will,

So it's in the present tense as though it's already occurring.

So think about something that relates to your needs today in this very moment.

It might simply be I will relax,

I will breathe or maybe something a little bit more personal to you today.

Once you've created this positive affirmation,

This sankalpa,

Repeat it to yourself silently three times.

Now we're going to begin our rotation of consciousness.

So all you need to do is listen to my words and bring your mind to the body part that I mentioned,

Rotating as quickly as possible from one body part to another.

There's no need to move,

Just allow yourself to be.

Starting with the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The right wrist,

Your lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right knee,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Left wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Left knee,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Right hand thumb,

Left knee,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole of your back,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The eyebrow centre,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Nose,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest,

Chest,

Navel,

Abdomen,

Lower abdomen,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm,

Both arms together,

The whole of the back,

The whole of the front,

The whole of your head,

The whole body together,

Legs,

Arms,

Back,

Front,

Head,

The whole of the body together,

The whole of the body together,

The whole of the body together.

Bringing awareness to your breath now,

The sensation in your nostrils,

In your belly.

We're going to begin by counting back from ten,

So every exhalation counting down,

Ten,

Inhaling,

Nine exhale,

Inhaling,

Eight exhale.

And continuing this pattern,

If you find that your mind wanders,

Just start back at ten and begin again.

If you get to zero you can begin again.

There's no aim or prize here,

Just trying to find that focus on your breath.

Now letting the breath go,

Letting it go back to its natural rhythm without counting or focusing.

Feeling as though now your body is really heavy,

So heavy it's melting down,

Down into the floor,

Into your bed.

Feeling all your limbs completely heavy,

Like you're made of a heavy bag of sand.

Now imagine your body is really light,

Light as a feather,

Floating up from the floor,

Floating up towards the sky.

As though your body has no gravity pulling down on it,

Your light.

Now imagine you're hot,

Like you're in the middle of a desert,

On the hottest day the sun is beaming down on you,

You're sweating,

So very hot.

Now imagine your body is cold,

You're shivering,

You're in a snowy mountain area,

You're so very cold.

Now bring a feeling of joy,

Happiness.

Think of the best day of your life or something that makes you happy,

Something that makes you smile.

You feel this overabundance of joy and lightness and freedom.

Now you feel sadness,

Think of something that upsets you,

Makes you feel down,

Upset.

Now bring yourself back to a mutual feeling,

You're just laying there.

I'll take you through some visualisations now.

I want you to think of the visualisation as quickly as possible.

Snowy peak,

Molten volcano,

Torrential rain,

Dry cracked desert,

Bird flying across the sunset,

Stars at night,

Breaking waves,

A tropical forest.

A beautiful garden,

Lunch with friends,

A sacred place,

A sandy beach,

A rocky cave,

An underwater coral reef.

A wooden shack,

Snowy peak,

A molten volcano,

Torrential rain,

Dry cracked desert,

Bird flying across the sunset,

Stars at night,

Breaking waves,

A tropical forest,

A full moon,

A bright sunshiny day,

A meandering river,

Two swimming swans.

Now imagine an image that brings you calm and peace.

Absolute peace and serenity,

Bliss,

Safety.

Now we'll repeat your positive affirmation from the beginning.

I will repeat it three times.

Starting to bring some awareness to the outside world,

The sounds around you,

The sensation of the back of your body against the ground,

The breath in your belly,

The feeling of lightness in your heart.

You may like to start to get some movement into the body,

Starting with the fingers and the toes.

Maybe giving yourself a nice stretch.

And then just taking some time for yourself,

A few more moments here.

Taking as much time as you need,

Ready to get back into your day.

Thank you so much for joining me.

I hope you're wonderful wherever you are.

Reviews

Great reset!! Just personally, I need the body scan a bit slower to follow and if I’m triggered by a sad situation it is hard to think about it and then come to neutral. But it was amazing anyways!

Love this!! Perfection and exactly what I needed after not sleeping well overnight. This reset really helped! Thank you!

So wonderful thank you so much for sharing 🌺🙏💞🌷✨

I needed a quick rest and reset during my working day, and this practice was just the right thing!

Just what I needed today 🙏

Lovely short nidra. Perfect for morning before getting out of bed. Thank you.

Gentle & supportive. Exactly what I needed. Thanks.

A total reset. Loved exploring this.

This was perfection. Thank you for such a beautiful practice, Rachel!

I loved your voice. Thank-you so much Rachel 🙏

Lovely guided nidra practice, calm and peaceful 🙏🌻