Welcome to this yoga nidra practice for an energy boost.
This can be practiced any time of the day you feel like you just need a little pick me up.
Yoga nidra is a practice that allows you to experience a deep restful state without going into a deep sleep,
So you will wake up feeling rested and recharged rather than groggy if you would if you had a nap.
So whenever you're ready,
Begin to settle in and grab any props that might make you feel a bit more comfortable,
Blankets,
Pillows or an eye pillow.
Whenever you're ready,
Simply close down your eyes and begin to notice the sounds around you,
Focus in on the sounds that feel close,
Without judgment or making anything more than just noticing.
So simply notice the sounds that are close to you and the kind of quality that they have.
Is it clicking,
Humming,
Ticking?
Simply label these sounds and now notice sounds that are a bit further away,
A bit more distant.
If there are any,
Label the qualities of these sounds without judgment,
With curiosity.
And now focus in on your body,
Notice any sensations that are drawing your attention in your body.
Notice the sensations and in your mind's eye,
You can whisper to the sensations,
You can soften now.
Or it's okay,
Whatever feels most soothing and comforting.
Without any expectation of changing or disrupting the sensations,
Simply provide them with soothing and comforting words or even just sending a felt sense to these sensations,
Allowing them to soften,
Even if they are still present.
And now notice your breath.
Notice where you feel the breath in your body the most,
Maybe your throat,
Your nostrils.
And simply notice the natural rhythm of your breath in this moment without changing anything.
With each breath,
Feel yourself resting deeper into the support beneath you,
Allowing yourself to really melt down,
Imagining that your body is becoming liquid and is melting into the support,
With your attention still on your breath.
Breathe in 20 and breathe out 20.
Breathe in 19 and breathe out 19.
Continue counting down the breath and in your mind's eye on each breath,
Whisper in 18,
Out 18,
Allowing your natural breath to be as it is.
So in your own time,
Continue counting the breath down.
Place your attention now on your third eye centre,
In the centre of the eyebrows.
And notice what you notice here behind your eyes,
The lightness,
Shapes or even the darkness.
Just notice how you're experiencing this space.
And take a moment to ask your inner guidance,
What brought me to this practice today?
Notice any words,
Phrases or felt sense that comes up when you ask,
What brought me to this practice today?
Whatever comes up is your sankalpa,
Your intention for the practice.
Translate in your mind to a supportive I or I am statement.
You could borrow this one,
I am resting to recharge my body's energy.
And now allow yourself to release this intention,
Knowing that it is heard,
It is felt.
You don't need to do anything more,
Just simply knowing that your intention is being experienced by your body and your inner guidance.
You can release all expectations on yourself now.
All you need to do is rest deeper and deeper now.
Place your awareness at your heart centre and feel that your heart centre has accepted this and is allowing you or giving you permission to release any expectation that you have for yourself today.
Notice the sensations at your heart centre as you release this expectation.
And now drift your awareness to your left collar bone,
Your left shoulder,
Elbow,
The palm of your hand,
First finger,
Second finger,
Third finger,
Fourth finger,
Your navel centre and back to your heart centre in the centre of your chest.
And now your right collar bone,
Right shoulder,
Elbow,
Wrist,
Palm of your hand,
First finger,
Second finger,
Third finger,
Your navel centre,
Your pelvic centre and notice any sensations here at the pelvic centre.
Notice now your left thigh,
Sole of the left foot,
Big toe,
Second toe,
Third toe.
Drift your awareness back up to the pelvic centre and notice the sensations here,
Ankle,
Sole of the right foot,
Big toe,
Second toe,
Fifth toe.
Now drift your awareness to the base of your spine,
Your tailbone and simply notice the grounding energy here in this space.
And on your next inhale imagine you could breathe all the way up your spine,
Each vertebrae at a time.
And then as you exhale with your natural breath allow your attention to fall down the spine back to the base of your tailbone and allow any stagnant energy to release.
Allowing any stagnant energy to release back down into the earth.
Imagine you could zoom out and see your entire body resting here deeply.
Feeling your entire body resting deeply.
And now bring to mind your sankalpa once more.
I am resting deeply to recharge my body.
Begin to notice any sounds in the room around you or even the sound of my voice and bring to your mind the sensations behind your eyes.
Can you notice any light or darkness?
Simply notice and take a deep breath in through your nose and see if you can pick up any aromas from the room around you,
Even if they're really faint.
On your next inhale,
Inhale deeper than you have done throughout this practice.
Inhale comfortably deep and then do a big audible,
If you wish,
Sigh out the mouth.
Once more,
Inhale comfortably deep and then exhale a sigh out the mouth.
And whenever you're ready,
When you feel like you've oriented to the room around you,
You can begin making some movements with your body.
You may wish to stretch,
Move your wrists or even place a supportive embrace on your body,
Maybe at the center of your chest or self-hug.
Whatever feels the most supportive for you in this moment.
And in your mind,
Allow yourself to come back into your waking life.
Whenever you're ready,
Slowly open the eyes and allow yourself to adjust back to the brightness of your room.
Your practice is now complete and whilst you are coming back into your waking life,
Make sure that you take your time.
There is no need to rush here,
Just taking an extra moment will allow your body to adjust and you'll feel more refreshed this way.
Thank you for practicing with me today.
I hope you have found the benefits of this practice.
If you feel open to sharing how you experienced this practice today,
Then I would really like to hear from you.
So leave a comment and let me know how you find it.
I really enjoy reading everyone's unique experience of these practices.
And whenever you're ready to practice again,
I'm here on the wellness words.
Take care.
