Yoga Nidra - 20 Minute Power Nap
Join me for this deeply restorative 20-minute Yoga Nidra power nap designed to reset your nervous system and restore your energy. This gentle guided meditation combines body awareness, sacred breath work, and healing visualization to help release tension and return to your day feeling refreshed. It’s perfect for a midday break or whenever you need a reset for your body and mind. Allow yourself to be safely supported in this sacred space of deep rest and renewal. Rest and be well, Dear One!
Transcript
Hello beautiful soul.
Welcome to this power nap session designed to reset your nervous system and to naturally restore your energy.
You could think of this session as your personal reset button.
A nurturing way to restore balance to both your body and your mind in just a short amount of time.
Whether you're looking for a midday break or whether you need a boost of energy at any point in your day,
This practice will help you emerge feeling calm,
Centered,
And energized.
My name is Wendy and I am so excited to be your guide today.
Welcome.
Thank you.
Let's begin by getting settled in,
Reaching for any props that may assist you,
And finding the most comfortable position for your power nap.
When you're all settled in,
Take a deep cleansing breath in through your nose and then gently release it through the mouth or the nose.
Allowing yourself to begin to relax.
Allowing yourself to start to go inward.
Again,
Take another deep cleansing breath in.
Gently exhale through your mouth.
Further releasing and fully allowing your body to soften and to let go.
One more time,
Deep breath in and releasing that breath.
When our body is at ease,
Our mind follows and becomes more relaxed as well.
And now allowing your breath to gently return to its natural rhythm.
With each breath,
Allowing your body to soften and release even further.
Allowing yourself to go deeper within.
Surrendering and leaning into this present moment.
Being right here,
Right now.
Giving yourself permission to rest deeply.
This time is just for you to restore and to recharge so you can return with greater energy and more clarity.
Letting go of your to-do list.
Letting go of your responsibilities right now.
Being intentional and letting go.
Releasing and letting go of tension.
Letting go of stress.
Allowing your body and your mind to fully and completely release.
Please know that throughout this power nap,
You may start to feel so relaxed that you lose my voice.
You may even drift off and find sleep.
No need to worry if this happens though.
Your subconscious mind will continue to be guided by my voice.
Trust that you're safe within this cocoon.
You're safe within this sacred sanctuary.
Allow yourself to gently lean in and let go.
As your thoughts quiet,
Your body begins to relax.
Begin to relax your mind.
Letting go of the thoughts from your day.
Like passing clouds in the sky,
Let them drift away.
As you let go,
You naturally shift into a restorative state.
Allow your shoulders to relax.
Allow your jaw to release.
Let your arms and hands rest gently by your side.
Your body is fully supported and is being cradled by Mother Earth.
You are safe.
You are held.
You are supported.
You might like to now offer a sacred heartfelt intention for your power nap.
You could use something like,
I give myself the gift of rest and I awaken refreshed.
I give myself the gift of rest and I awaken refreshed.
Now trust in the wisdom of your heart though,
And choose the words that resonate most deeply with you and your soul.
You may softly whisper your intention,
Or you may choose to say it silently in your mind.
I give myself the gift of rest and I awaken refreshed.
Now we'll begin a gentle journey of awareness through the body.
As I guide you to each part,
Simply bring your attention there.
No need to move,
Just notice.
And in your mind,
Allow each area to soften and release.
Gently bring your awareness to the crown of your head,
Your forehead,
Your forehead,
The space between your brows,
Your eyes,
Your cheeks,
Your jaw,
And your chin.
All are softening and releasing.
Gently bring your attention to the base of your throat,
Your neck,
Allowing your neck to rest completely,
Your shoulders,
Allowing your shoulders to melt away from your ears,
Your right arm,
Your right elbow,
Your right wrist,
Your right hand,
And all five fingers of your right hand.
All are softening and releasing.
Your left arm,
Your left elbow,
Your left wrist,
Your right hand,
Your left hand,
And all five fingers of your left hand.
Creating a sense of warmth and relaxation through both arms.
Now bring your attention to your heart center,
Your chest.
Your chest is gently rising and falling.
Your ribs,
Your ribs are expanding with each breath.
Your belly,
Your belly is soft and relaxed.
Creating a sense of warmth and ease in these spaces.
Now gently bring your attention to your lower back,
Your root at the base of your spine,
Both of your hips,
Your right thigh,
Your right knee,
Your right ankle,
Your right foot,
And all five toes of your right foot.
All are softening and releasing.
Your left knee,
Your left ankle,
Your left foot,
And all five toes of your left foot.
Creating a sense of warmth and support throughout your whole body.
Your whole body is being cradled by Mother Earth.
Feel the support beneath you.
You are completely held,
Completely safe.
Your whole body is resting and deeply relaxed.
Now bring your attention back to your breath.
No need to change it.
Just observe with gentle curiosity.
Feel the natural inhale and exhale of your breath.
Notice the rise and fall of your belly.
Inhale,
The belly gently rises.
And exhale,
The belly softly releases.
You're breathing in peace and renewal.
Breathing out tension.
Breathing in calm.
Breathing out any worry or effort.
Your breath is your anchor in this sacred space.
With each breath,
You're slipping into a place of deep rest.
I'll now guide you through a gentle healing visualization.
Imagine yourself lying in a quiet,
Peaceful garden.
A soft breeze moves through the flowers and the trees.
You feel perfectly safe and supported by Mother Earth beneath you.
Golden sunlight filters down,
Warming your skin with soft,
Peaceful energy.
The tender sound of nature.
Birds singing softly.
Leaves rustling.
I'll invite you deeper into this sanctuary of rest.
Now imagine a soft glow of healing golden light entering through the crown at the top of your head.
This beautiful light flows down through your body like warm honey,
Soothing and healing every cell.
It's moving down through your forehead,
Your throat,
Your heart center.
Through your chest,
Into your belly,
And your navel center.
Down through your hips,
Your legs,
And all the way down to the tips of your toes.
You're completely immersed in this golden healing light.
The golden light surrounds you like a protective cocoon.
You are safe.
You are loved.
You are restored.
And now begin to gently return to your waking body.
Begin to bring awareness back to your physical form.
Feeling the surface beneath you,
Supporting you completely.
Becoming aware of the space that you're in.
The sounds in the room.
The temperature of the air around you.
Start to deepen your breath.
And start to bring small movements into your body.
Maybe wiggling your fingers and your toes.
Gently rotating your wrists and your ankles.
Moving your body in any way that feels best to you.
Pausing and noting the breath in your lungs.
Noting the spark in your heart and the clarity in your mind.
And as you return to the activities of your day,
I invite you to reflect on your power nap.
Acknowledging the gift that you've given to yourself.
The gift of rest and renewal.
Thank you for joining me today.
It's truly my honor to share this practice with you.
May love and light fill your heart.
May love and light fill your mind.
And may love and light be with you always.
Wishing you a beautiful day and sending you so much love,
Dear one.
Until next time,
Namaste.
