36-Minute Nidra Nap To Reclaim Your Energy

This 36-Minute Yoga Nidra Nap To Reclaim Your Energy can be practiced any time of the day, but especially those times when you feel depleted and low on energy. This meditation includes a visualization calling back all the fragments of energy that you’ve left behind throughout your day. We'll be imagining this reclaimed energy flowing back into your body and infusing every part of it with vitality.

I hope you carry this renewed energy with you as you move through the rest of your day.

"Enchanted Forest Loop" Music by the amazing Dennis Hollström (also on Insight Timer)

Transcript

This is Sarah Eyler with Deep Rest Yoga.

Thank you for joining me for this Yoga Ninja nap to help reclaim and recharge your energy.

Practice this meditation anytime you're feeling depleted and low on energy.

Honoring this time together by turning off all distractions and potential disturbances.

Gathering up whatever props you need to support your body,

Anything that will help you settle down into comfort and ease.

Lying on your back or your side,

Find a position where you can feel effortless.

Start to close down your eyes and release and soften your whole body down.

Relaxing all the little muscles between your eyebrows,

Your temples,

Your cheekbones,

Both lips and your entire jaw,

Allowing your shoulders to release down and away from your ears,

Noticing the weight of the back of your heels,

Your low back,

Mid-back,

The back of your head,

All surrendering into the support beneath you,

Beginning to take long,

Slow inhales and even longer and slower exhales,

Slowing down the breath and down-regulating the entire nervous system.

Feel your body subtly moving with each breath,

The belly,

Chest and ribs all filling with air and then releasing back out again,

Inhaling and exhaling,

Each breath letting go of the stress and busyness of your day,

Each breath bringing in more softness and peace.

Let your breath return to its natural pattern now,

Allowing spaciousness to arise within you and all around you,

Becoming even more present,

Listening to my voice as I guide you through this practice,

Absorbing whatever words resonate and then leaving the rest behind.

Surrendering all effort and knowing there is nothing you need to do but listen and receive.

Thoughts will arise,

They'll come and go,

Just acknowledge the thoughts and then let them float away like clouds drifting across a vast blue sky.

Dropping down into the intelligence of your heart now and begin to connect with your intention for this practice.

Asking yourself,

Do you want your energy to feel like?

What frequency do you want to resonate?

What do you want to bring more of into your life?

Perhaps you want to feel more grateful,

Grounded,

Or peaceful.

How do you want to feel in your life right now?

Everyone's intention is unique and different,

But if you're not currently working with an intention,

Perhaps you can work with the statement,

I am filled with energy and vitality.

Connecting into the guidance of your heart and allow your intention to arise from this place.

Repeating it silently to yourself three times.

Drawing your attention even more inward,

Starting to mentally scan your body,

Noticing any and all sensations that are present.

Slowly scanning your body and as you do,

Just appreciate your body and all it's done for you as you've moved throughout your day.

Really connecting into your body.

Noticing any areas of contraction or tightness.

Any parts of your body where you're holding on to tension.

And then with your next exhale,

Allow those areas to soften and melt just a little bit more.

Starting to notice now,

Without judgment,

The state of your energy.

How you're feeling on an energetic level at this moment in time.

Perhaps you're feeling depleted,

Tired,

Jittery,

Or balanced.

Or maybe it's hard to connect into your energy right now.

Just noticing how you feel with kindness and compassion and love for yourself.

And now,

I invite you to start to reflect back on your day,

Thinking about all that you've done,

All the ways that you've expended your energy today,

And all the people that you've loaned your energy out to,

Either knowingly or unknowingly.

Without any judgment,

Just briefly reflecting on the places,

The situations,

And the people you've encountered so far in this day.

All the pieces of yourself that you've left out in the world.

And then may you start to imagine,

Sense,

Or visualize that you could call back all this scattered energy,

Bringing it back from the places where you left it behind,

Just imagining it could flow back to you.

Imagining that you could call back each fragment one by one,

Bit by bit.

Visualize your energy flowing back to you from all directions,

Making its way back and eventually condensing right above your head.

Imagining a ball of energy floating right above the top of your head.

All the energy that you've expended today flowing like a river,

Streaming all back to you,

And concentrating in a sphere right above your head.

Now that you've called back this energy,

Imagining a white light beaming down from above,

Starting to purify and decontaminate all this reclaimed energy,

And cleaning and clearing so it can be reintegrated back into your body.

Visualizing this cleansed energy flowing back into your body now.

Picture it in your mind,

Flowing down first through the very top of your head,

Then flowing through the surface of your scalp,

Into the very center of your head,

Flowing through both hemispheres of your brain.

Imagining the lobes of your brain and brainstem infused with a wave of energy.

The energy flowing into the space between the eyebrows,

Flowing through the back of both eyes,

Through all the micromuscles behind the eyes,

Flowing through the eyelids and the fronts of the eyes,

Allowing your eyes to soften back and down.

The energy flowing past the tip of your nose,

Through your cheeks and cheekbones,

Past your lips,

And circulating through your entire mouth,

The tip of your tongue,

Base of your tongue,

Inside the right cheek,

Right cheek,

And inside the left cheek,

Entire mouth filled with energy.

Energy flowing through both sides of your jaw,

Past your chin,

Through the base of your throat,

And into the center of your chest.

The energy circulating through your heart,

Through the right side of your chest,

Down into the right shoulder,

And then through the right elbow,

Past the right wrist,

And into the right palm.

Lingering here and noticing any sensations in the right palm,

Any warmth or tingling.

Energy flowing into the hand,

And flowing into the right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

And all the fingers on the right hand,

The whole right arm,

The whole right arm filled with energy.

Moving back to the heart center,

Sensing the energy flowing over to the left side of the chest,

Down the left shoulder,

Past the left elbow,

Through the left wrist,

And into the center of the left palm.

Stopping here to notice any and all sensations in the left palm.

Flowing into the left hand,

Energy flowing down into the left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

And all the fingers on the left hand,

Energy permeating the whole left arm,

The whole left arm alive with sensation.

Coming back to the center of the chest,

Energy flowing now down through your navel,

And into the low belly,

Filling it with warmth and energy.

Waves of energy flowing down through the right hip,

Flowing down through the right knee,

Ankle,

Through the right foot,

Into the right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

And all the toes on the right foot at once,

The whole right leg infused with energy.

Sensing the energy now flowing through the left hip,

Through the left knee,

The left ankle,

And into the left foot,

And then down into the left big toe,

The second toe,

Third toe,

Fourth toe,

Fifth toe,

And all the toes on the left foot,

The whole left leg filled with energy.

Bringing your awareness back to the top of your head,

Noticing your entire body resting deeply,

Energy flowing throughout,

All the cells vibrating in harmony,

Feeling this renewed energy from the top of your head to the tips of your toes,

Fully returned to you,

Bringing with it a sense of clarity,

Balance,

And inner strength.

Noticing all feelings and sensations as you fully integrate this energy back into your body,

Feeling complete and whole,

And filled with vitality.

Bringing all your attention now to the palms of the hands,

Both palms filled with energy and alive with sensation.

Imagining now that you could breathe into the right palm and exhale out of the left palm,

And then inhaling through the left palm and exhaling through the right,

Inhaling through the right palm and exhaling out of the left.

Continuing to breathe this way at your own pace,

Releasing the breath now and dropping down even deeper into stillness,

Deeply resting your whole body,

Feeling spacious and open,

Aligned and centered,

Remembering the essence of yourself,

Your inner light,

Your inner truth.

Bringing your intention statement now back into your mind and repeating it again silently to yourself.

Again,

Silently to yourself three times,

Feeling grounded and centered in your own energy,

Starting to slowly and gently come back to the present moment,

Back to your body,

And back to your breath,

Rising and falling,

Noticing all the dimensions of your body,

Its shape,

Its density and mass,

The feeling of being supported by the surface underneath you,

And the touch of the blankets or clothing covering your body.

Taking a few deep breaths to savor this feeling of peace that we've cultivated together.

Again,

To welcome in small movements,

Wiggling your fingers and your toes,

Rotating your ankles and wrists,

Maybe gently stretching your body out long,

Opening and closing your mouth to release your jaw.

And when you feel ready,

You can gently open your eyes,

Maybe giving yourself a little hug,

Just noticing how your energy feels after this practice of deep rest.

What do you want the rest of your day to feel like?

How do you want to expend your energy?

And how do you want to conserve it?

What do you want to give?

And what do you want to receive?

Thank you so much for practicing with me today.

I hope you feel energized and carry this renewed energy with you for the rest of your day.

Reviews

Feeling super relaxed and full of energy to go on with my day, thank you! 🙏☀️

That was exactly what I needed! Thank-you so so much. 🙏🏽

Gorgeous. Feeling good now ☺️

Perfect! Beautifully paced and incredibly restorative - just what I needed! Thank you 🙏🏼

Superb!

Beautiful meditation and gentle voice and music. Perfect .💖😊🦘 thank you so much.
I will listen to this a lot.

Very relaxing and uplifting meditation. Thank you 🙏🏻 🧘‍♀️🕊️

First time I was able to really relax on our new bed.

I love Sarah’s meditations. This was a longer version than 25 minute one I usually do during my work week. Such a lovely Sunday afternoon refresh. Thank you.

An excellent daytime meditation for helping when you are feeling a little low on energy. I felt very grounded afterwards and it helped me fully relax. Thank you for the expert guidance.

Lovely. I was depleted from some extensive dental treatment this morning and needed to chill. This really did the trick. Thank you,

This was wonderfully relaxing and just what I needed right now. I found your voice so soothing. Thank you so much! I will definitely return to this when I need a restful break. 🙏🌻💖

I’m remarkably energized and simultaneously relaxed

Just beautiful… healing and peaceful. I look forward to listening again. Love & blessings.🙏💜

Just what I needed for a break on a busy day. Namaste.

I felt like I was floating throughout this. Just what I needed! Thank you.

A comforting, compassionate, well-paced practice that effectively eased my headache and allowed me to refocus. Thank you so much.

Relaxing meditation. Your voice was soothing and calming. My energy is back. Thank you!❤️🙏

Lovely nidra with asking for relaxation and renewed energy.