Yoga Nidra Microdose: Release Stress And Set Intention

Sometimes you might not have the luxury of a whole hour to practice Yoga Nidra...Sometimes not even 10 minutes...
Remember that any amount of Yoga Nidra time is better than zero. And when it comes to Yoga Nidra, a little bit can go a long way. This short micro-practice is created for those extra busy days, stressful moments, or times when you have only a few minutes to reset your nervous system.

With calming breathwork, a mindful body scan, and a quiet moment to reset, you are invited to take just 5 minutes to let go of stress and plant a heartfelt intention.

Transcript

Welcome to the Nali Yoga Podcast.

I'm Ruthie Eisenberg here to guide you through a short soothing yoga nidra practice to release stress and set intentions.

A little yoga nidra can go a long way and just being here is a gift to yourself.

Go ahead and settle into a comfortable resting position letting your body feel supported and symmetrical.

Close the curtains of your eyelids and let your eyes rest softly in the nest of their sockets.

Relax your forehead and jaw allowing ease to flow into your face and now bring attention to your breath natural and effortless.

With each inhale draw the breath from your toes all the way to the crown of your head and with each exhale let it flow back down to the toes releasing any tension into the crown.

Now as we begin our body scan shift your awareness to the right side of the body.

Perceiving the right hand,

Arm,

Shoulder.

Wrapping down the side body to the right hip,

Leg,

Foot and toes.

Transitioning to the left side of the body beginning with the left hand,

Arm,

Shoulder.

Wrapping down the side body to the hip,

The leg,

Left foot and toes.

Moving awareness to the top of your head.

Sense now your face and the sensations there.

Descending attention to your neck,

Chest,

Abdomen and pelvic region.

Awareness moves to the tailbone.

Ascending up the staircase of the spine vertebrae by vertebrae to the center of your head.

Resting your focus at the mid point between the ears,

The pineal gland,

Your inner sanctuary of stillness.

Here in this quiet space of awareness you are free and you are exactly as you need to be.

Let your sankalpa or kavana emerge here.

This is your intention.

Your heartfelt I am resolve reflecting your highest truth.

Repeat it silently to yourself three times with feeling,

Trusting in its power to guide you.

And when you are ready you may release your intention trusting it to unfold.

Begin to bring some small movements back into the body,

Your fingers and toes.

And you may rotate your awareness back into the waking state by opening your eyes.

You may take this yoga nidra practice with you and incorporate it into your day through presence,

Awareness of your body and the power of your intention.

The practice of yoga nidra is now complete.

Reviews

Thank you for this wonderful practice, dear Ruthie 🙏🏾💖☀️Sending you and yours our love, strength and caring thoughts 🙏🏾🌊🌊💞🫂🕊