Yoga Nidra For Restoration

Experience deep rest and restoration with this soothing Yoga Nidra meditation, specially designed for women. Allow yourself to unwind as you are gently guided into a state of profound relaxation, where body and mind find renewal. Immerse in the serene embrace of this meditation to nurture your well-being and experience a revitalizing sense of inner peace.

Transcript

Welcome to this Yoga Nidra practice.

Let the outside world fade away,

Leaving behind the worries and burdens of the day.

Step onto a path that leads you home,

Embracing this opportunity to replenish your spirit and renew your energy.

For this practice you can choose to sit or lie down.

Choose a comfortable posture and allow your body the freedom to naturally align.

Gather any props you desire,

Pillow,

Blanket or anything else that will bring you comfort.

You may even want to place a gentle bolster under your knees or rest with an eye pillow.

The aim is for you to feel a sense of ease and effortlessness inside your body.

As we walk together in the direction of your home,

A place of deep relaxation and healing.

Allow the magic of the moment to hold you safe.

You are deserving of this quiet time,

A moment dedicated solely to nurturing your soul and finding solace within.

There is nothing to do and nowhere to be.

Let your journey of daring to rest commence with each breath,

Each step.

You draw yourself closer to the sanctuary,

Deep healing rest that awaits you.

Let us begin.

The portal to rest and creativity is now open.

Your eyes are closed or partially closed.

Take a moment to notice your body.

Feel it against the surface that you are resting on.

Notice your breath.

Don't try and change it.

Allow it to be natural.

And now do a physiological sigh by inhaling in two parts through your nose.

Pause with the breath held in and exhale a sigh through your mouth.

It will sound something like this.

As you do this,

Relax your face as much as possible.

If you experience any challenges with your breath,

Please feel free to choose to either inhale through the nostrils or the mouth.

As you breathe,

Become aware of your whole body with the intention to settle deeper into this space with each breath.

Keep breathing.

And on your next exhale,

Let it go completely.

Allowing your breath to flow naturally without any manipulation.

Observe the sensations in your body and feel yourself settling further into this practice.

The practice begins now.

It's time to call on the words of three creative women.

Karen Brody.

It is time for all women to turn a switch back on,

To awaken from their slumber that has had them running around like a robot or the good girl they were trained to be.

It's time to reconnect to her wild by slowing down.

Megan Watterson.

There is no hierarchy in the spiritual world.

Mama Gina.

When a woman ignores her pleasure,

She can mistake her purpose and believe that her function is to enslave herself to her job or live only to serve her partner,

Her kids,

Or her family.

Now bring your attention to your whole body.

From the tips of your toes all the way to the crown of your head.

Aware of your whole body.

It's time to repeat your sankalpa,

Which is an intention for this practice.

And for this rest phase,

Our intention will be about resting and restoration.

It will be a present tense statement like I am a well-rested woman.

I am fully restored.

I am returning home to discover my full authentic voice.

I am safe.

I am whole.

Or simply,

I am.

Your intention clears blocks that stand between you and the highest version of yourself.

Take a moment now to listen for your intention statement.

And when ready,

Repeat it silently to yourself four times.

You are invited to follow my voice throughout this practice.

But if any time you do not want to follow an instruction,

You do not have to.

You can stop and return to my voice when ready.

As much as possible,

The invitation is to have a trace of awareness throughout yoga nidra.

But if you fall asleep,

Then sleep is what you needed today.

Then sleep is what you needed today.

There is nothing to make happen.

Let the experience happen.

Now it's time to move your attention through your body,

Starting with the right hand,

Index finger,

Middle finger,

Ring finger,

Little finger.

Keep following,

As I mentioned,

Body parts.

If it feels easier or right for you,

Then repeat them in your mind.

And simply bring your mind's eye to that place and move through following my voice.

The palm of the right hand,

The back of the hand,

The right wrist,

Right torso,

Right hip,

Right upper leg,

Right knee,

Right calf,

Right ankle,

Right foot,

Bottom of the right foot,

Right heel,

Right big toe,

Second toe,

Third toe,

Fourth toe.

And now sense the whole right foot.

Moving your awareness now to your left hand,

Moving your awareness now to your left hand,

To the left thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

The palm of the left hand,

The back of the hand,

Left wrist,

Lower arm,

Left elbow,

Upper arm,

Left shoulder,

Left armpit,

Left side of the torso,

Left hip,

Left upper leg,

Left knee,

Left ankle,

Left foot,

Bottom of the left foot,

Top of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Whole left foot.

Awareness now moves to the back of your body,

Lower back,

Mid back,

Upper back,

Back of the neck,

Back of the head,

Top of the head,

Center of the forehead,

Moving to the right eyebrow,

Left eyebrow,

Right eyeball,

Left eyeball,

Right eye socket,

Left eye socket,

Right eyelid,

Left eyelid,

Both eyes,

Moving to the right ear,

Left ear,

Right cheek,

Left cheek,

Tip of the nose,

Upper lip,

Lower lip,

The line between the lips,

The corners of the lips,

Become aware of your jaw,

Inside the mouth,

Gums,

Upper teeth,

Lower teeth,

Feeling the moisture inside the mouth,

Moving attention to the middle of the throat,

The center of the heart,

Upper abdomen,

Navel point,

Lower abdomen,

Moving awareness to the back of your body,

Feel the contact point between the backside of your body and the surface,

Feel the whole back of the body,

Feel the whole front of the body,

Bring your awareness to both front and backsides of the body,

Awareness of the front and back of the body at the same time,

The entire body,

Aware of the entire body,

Let the whole body gently soften more and more into the surface you are resting on,

The body spreads a little wider with each,

Feeling more spacious,

Now bring your attention to your breathing,

Witness your breath,

The natural rhythm of your breath,

As you inhale,

Feel the air pass through your nose or mouth,

Be aware of the sound your breathing is making as it inhales into your body,

Allow the air to travel wherever it wants,

To your chest,

To your diaphragm,

To your belly,

And as you exhale in your own time,

Observe how the air makes the return journey through your lungs,

Witness how it leaves your body,

Feel and hear the air pass through your nose or your mouth,

Now deepen your breath as you inhale,

And on the exhale,

Purse your lips and exhale like you're breathing through a straw,

Inhaling and exhaling slowly,

And on the exhale,

Blow through a pretend straw,

As you blow out,

Let go,

Surrender,

Let all the tension leave your body,

Let go of what wants to be released,

You're pursing your lips as if you're blowing through a straw on the exhale,

Let go and surrender,

Now allow the breath to return to normal,

Experience the breath as a sensation,

Natural life force flowing through the whole body,

Sense this life force expanding in and around the whole of your body,

Very slowly begin to bring your awareness to an area in your body where there is discomfort,

Perhaps a place you feel pain,

Tightness,

Tenderness,

Become aware of the discomfort,

Feeling the discomfort without trying to change anything or put a story or a label to the feelings,

Feel the discomfort,

Now bring your attention to an area where you feel comfort in your body,

Perhaps you feel a sense of lightness,

A sense of freedom,

Or maybe it's an area that's free of pain,

Be aware of the comfort and feel that comfort,

Feel it without trying to change anything or put a story or label to the feeling,

Feel the comfort,

And now flow back and forth between the area of discomfort and the area of comfort,

Allow any feelings to arise,

No story,

No labels,

Meeting the emotions as they come and go,

Moving back and forth between the area of discomfort,

Now feel discomfort and comfort simultaneously,

Notice how this feels in your body,

The sensation of discomfort and comfort,

All at the same time,

Notice that there is a new sensation,

Holding discomfort and comfort,

Now letting go of this exploration,

Bring your awareness to the area below your navel,

Here observe luminous energy vibrating,

Observe with awareness each reproductive organ,

Even if you have had it removed,

Notice the energy,

Sense a vital life force pulsing through the entire sacral area,

Observe this,

Witness the luminous energy vibrating here,

In the sacral region of your body,

Welcome to the birth canal of your creativity,

A place of fluidity,

Passion,

Pleasure,

Joy,

Expansiveness,

A sense of wellbeing,

Take a moment to rest here,

Receive the vitality of this space,

Rest,

The subconscious mind is now free to receive your deepest heartfelt intention,

Your sankalpa,

If you remember it,

Repeat your intention three times,

If you don't remember it,

I am,

I am,

I am,

I am a well-rested woman,

Feel your intention,

Seeping it into your cells and deep into your bones,

And now sense or imagine a council of women,

Your feminine support that may include women,

That are friends,

Ancestors,

Animal spirits,

Any feminine energy that brings you comfort,

Reminding,

Reminding you that you are not alone,

There is support to help you come home to yourself,

We are coming home to ourselves,

And we are resting,

Welcome your council of women,

Notice who arrives,

Feel their presence,

Their unconditional support,

Your council of women may stay or go as you begin to breathe with awareness in and out of the space below your navel point,

This is your sacral region,

Keep breathing with attention,

Your sacral chakra,

And you may even like to draw your attention to a particular reproductive organ,

Breathe in and out of it,

Wherever you feel cold,

And now welcome that connection from your third eye to your soul family,

To the universe,

And ask for a soul whisper,

In the form of a creative insight,

Guidance,

And if it's useful,

You might ask a question,

What message do I need today?

It's like your own direct line to your angel card from your soul family,

Take a moment as you breathe,

To listen,

Listen for your soul whisper,

And if you received a soul whisper,

Notice how it feels in your body,

And if it's useful,

Welcome the opposite feeling,

And notice how that feels,

And if you didn't receive a soul whisper today,

That's okay,

Trust that we'll arrive at another time today,

Or when it is ready,

A well-rested woman surrenders to the flow of life,

Knowing it is safe to freely express and feel her emotions,

Creativity runs through her endlessly,

I am a rested woman,

If you are off to sleep,

Drop deeper and deeper into your sleep,

On three,

Two,

And if you are waking up,

Begin to bring your attention back to your breath,

Breathing naturally,

Noticing your breath,

Taking a moment to feel how you have experienced today,

What you feel,

Listens to the sounds and the space where you are resting,

And outside the space,

Letting sound invite you back,

Notice what area of the body wants to move first,

And allow slowly and gently to move that area of the body,

Moving and stretching,

And as you move and maybe stretch,

Notice what insights you've received from resting today,

What would you like to bring back with you into everyday life,

When you feel ready,

Open your eyes and come back,

This completes yoga nidra,

Be good to yourself,

Rest sister.