Yoga Nidra For Courage And Strength

Enjoy this gentle Yoga Nidra meditation to help you cultivate an innate ability to be courageous and strong. This 25-minute guided practice will support you as you surrender muscle by muscle so you can deeply rest.

Transcript

Welcome to your yoga nidra practice for building confidence and strength.

Take a nice deep inhale as you allow yourself the opportunity to become as comfortable as possible.

With your next nice and deep inhale,

Give yourself the chance to become even a little bit more comfortable.

During yoga nidra,

You are welcome to move if you want to.

But try to do it slowly,

Mindfully,

And gently.

As I guide you through this practice,

It's okay if you drift off sometimes.

It's okay if my voice becomes a safe sound supporting you in the background.

This is your time to rest.

Your time to build an inner strength and confidence.

You are completely safe,

Supported,

And guided as we navigate this gentle yoga nidra practice together.

I invite you to take a nice deep inhale through the nose and exhale through the nose.

I'm going to set the intention for this practice that with every inhale and every exhale,

Your body will support you in relaxing just a little bit more.

With each inhale and exhale,

Your body will begin to trust that it is completely safe.

As a result,

It will allow each muscle to truly let go,

Allowing you to get the rest that you so deeply need right now.

Continue focusing on your breath.

Really use this intentional space to understand what it feels like as you inhale through the nose,

Allowing the belly to expand,

Noticing the sensations as that space begins to get a little bigger,

Full of beautiful oxygen,

Expanding your capacity to feel the air that we all need in order to survive.

As you gently exhale through the mouth,

Allow yourself the opportunity to sigh as this permits an extra level of deepening relaxation for the whole body.

Throughout this practice,

I will consistently invite you to feel what you feel and not shy away from any sensations that may be arising as you inhale,

Exhale.

Feel the surface beneath your body.

Feel the air or wind gently brushing your skin.

Or as you feel or notice any sensations,

Thoughts or feelings,

As we move through the body scan and move through the meditation.

Let's practice now.

Inhale,

Noticing what you notice.

And exhale,

Noticing what you notice.

Each inhale creates space.

Each exhale softens.

Take this opportunity to inhale and exhale two more times at your own pace.

Your body should now feel comfortable,

Spacious,

Soft and open.

We will now begin the body scan.

We will move through each body part,

Bringing awareness.

And you're welcome to imagine filling each part of the body with a golden,

Warm,

Nurturing light or a warm light of your preferred color.

We'll begin at the top of the head.

Moving to the forehead.

The right eye.

The left eye.

Both eyes together.

The nose.

The mouth.

The right cheek.

The left cheek.

Both cheeks together.

The right ear.

Left ear.

Both ears together.

The back of the head.

The neck.

The throat.

Now focus on the right side of the body.

The beautiful light of your chosen color gently touching the right shoulder.

Upper arm.

Forearm.

Hand.

The whole right arm.

The right armpit.

The outside of the ribs and the waist.

The space between the outside of the upper body and the arm.

The right side of the chest.

The right side of the belly.

The right hip,

Thigh,

Lower leg,

And foot.

The right ankle.

The little toe.

The next little toe.

The middle toe.

The fourth toe.

The big toe.

The whole right leg.

The right side of the pelvis.

Lower back.

Upper back.

The whole right side of the body.

Imagine the whole right side of the body balanced,

Aligned,

And glowing.

Allow your subconscious mind to notice if there is a difference between the sensations in the right side and the left side of the body.

We will now bring our awareness to the left side of the body.

Visualize a beautiful light in the color of your choice gently touching the left shoulder.

Upper arm.

Forearm.

And hand.

The whole left arm.

The left armpit.

The outside of the ribs and waist.

The space between the side of the body and the arm.

The left side of the chest.

The heart.

The left side of the belly.

The left hip,

Thigh,

Lower leg,

And foot.

The left ankle.

The left pinky toe.

The next toe.

The middle toe.

The fourth toe.

And the big toe.

The whole left leg.

The left side of the pelvis.

Lower back.

Upper back.

The whole left side of the body.

Imagine the whole body glowing.

The whole body interconnected and aligned.

The whole body filled with strength and confidence.

With each inhale that your body naturally takes,

The alignment will continue.

The powerful healing energy will flow.

And the left and right sides of the body will integrate seamlessly.

In a way that allows you to be supported with the utmost strength,

Confidence,

Love,

And hope.

As your body continues to align,

We will draw in the energy of Mother Earth.

To support the grounding and integration of all the energy that you have just created for yourself.

Simply rest your awareness at the soles of the feet for just a moment.

If there's no sensation at all,

No worries.

Just simply observe.

As you take your next breath in,

Imagine drawing energy up through the soles of the feet.

Along the ankles.

The calves.

The knees.

The thighs.

The hips.

The belly.

The upper body.

The arms.

The shoulders.

The neck.

The face.

And the forehead.

As you release the breath and exhale out,

Visualize the energy moving in the opposite direction.

From the top of the head.

Down through the forehead.

The chin.

The neck and shoulders.

The arms.

The chest.

The belly.

The lower back.

The hips.

The pelvis.

The thighs.

Knees.

Calves.

Ankles.

Feet and toes.

Inhale that beautiful grounding,

Courageous energy from the soles of your feet to the top of your head.

Exhale from the top of your head down through the body to the soles of the feet.

Visualize a beautiful soft energetic wave.

Gently ebbing and flowing.

Washing away anything that you don't need.

Allow it to cleanse your energy.

Releasing anything that is standing in your way of being courageous and strong.

Our practice continues with our next layer of deep rest and relaxation.

I now invite you to explore if any part of the body feels a little warmer than the rest.

Visualize a natural warmth in your heart or your hands and notice the sensation.

Now I invite you to feel if any part of the body feels a little cooler than the rest.

Notice the sensations on the tips of the toes or the fingertips.

Perhaps a cool breeze is brushing your cheek.

Now I invite you to bring your attention back to where it feels warm.

And now back to where it feels cool.

Let's navigate back to where it feels warm,

Imagining that the warmth is expanding in the body.

And as the space and energy that feels warm reaches that area that feels cool,

Feel the integration of these two sensations merging.

The warmth meets the cool,

Allowing for the perfect temperature to reach balance and then let it go.

As we continue to cultivate an innate ability to harness your strength and courage,

I now invite you to see or feel that you have visited an imaginary place in nature.

A special place where you feel calm and grounded.

Visualize perhaps a beautiful meadow in the summertime or spring.

Or maybe it's a calm,

Quiet beach in the middle of winter or fall.

Allow yourself to explore this magical place.

What colors do you see?

What scents do you smell?

What sensations do you feel as you notice the space that you are resting in?

Visualize how the sunlight is shining through the clouds.

As you feel the warmth of the sun,

It feels so peaceful.

Do you hear the sound of birds?

Or the sound of rippling water?

What does the path look like?

How does the ground feel underneath your feet?

As you reach the place of water,

What does that look like?

What colors do you see?

What sounds do you hear?

Take a moment to sit down and enjoy the tranquility of the space that brings you so much peace,

Comfort and joy.

Allow yourself to sit for a while.

Or perhaps you choose to dip your toes in the water or swim.

The water feels like absolute silk and the temperature is just perfect.

Regardless of whether you've chosen to just view the water or immerse yourself in it,

Let the energies of this silky,

Soft water allow you to feel refreshed,

Allow you to feel strong and confident.

With your next inhale,

Feel the warmth of the sun on your skin,

Creating a little bit of energy that motivates you to get up and continue walking.

As you continue walking,

Notice the sensations of your feet on the ground.

Notice any sounds,

Sights,

Smells,

Sensations that you experience.

Notice how you feel so safe,

Relaxed,

Free,

Strong and confident.

And while it's now time to leave this place in nature,

Remember in your heart of hearts that you can come back here anytime you need.

All you need to do is close your eyes,

Take a deep inhale and invite the energy of your magical place back into your heart.

You are welcome to rest as long as you desire.

And if you fell asleep,

That's perfectly okay.

If it is time to initiate a slow and gentle return back to your day,

Gently and slowly allow yourself to listen to the sounds around you.

Feel your body.

Feel your breath.

Gently begin to move your hands and your feet.

Perhaps you wish to stretch your arms over your head or maybe take a gentle yawn.

Do what naturally feels good to you.

It may now be time to gently hug your knees up into your chest.

Rock from side to side and comfortably roll over onto your side.

In your own time,

Find yourself coming back up to seated.

The practice of Yoga Nidra is now complete.