A Yoga Nidra Practice To Release Fatigue And Restore Energy

20:08

A Yoga Nidra Practice To Release Fatigue And Restore Energy

by Gillian McMichael

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1

This gentle Yoga Nidra practice is designed to support you when you feel tired, heavy, tense, or in need of renewal. Gillian guides you through breath awareness, a soft body scan, energetic awareness points, and full-body breathing to help you relax, ground yourself, and reconnect with your energy. As you exhale, you are invited to release fatigue, stress, tension, and blocked energy. As you inhale, you are guided to welcome fresh energy back into the body. Return to this practice whenever you need to pause, reset, and feel more present, clear, and restored.

Prana Chi Awareness Energy Blockage Awareness Full Body Awareness Relaxation Energy Restoration Mind Body Connection Intention Setting Cosmic Energy Stress Relief Cosmic Visualization

Meet your Teacher

Gillian McMichael

Edinburgh, UK

Meet your Teacher

Gillian McMichael

Edinburgh, UK

Transcript

So today we're going to be focusing on anytime rejuvenation. So this once again will take in between 15 maybe 20 minutes just to help you relax, Reconnect with yourself and ground yourself in this beautiful practice of yoga nidra. So get comfortable. Remember, If you're seated, Make sure that you have something against your back. If you're lying down, Make sure again, Once again, That you're comfortable. So get yourselves in position. Just take a moment just to settle into our time together. So let's connect with the breath, First of all, And make sure that your eyes are closed down, Soft gaze or closing the eyes down. And I just want you to feel supported by whatever you're lying on top of. So feel supported with the earth underneath or maybe the comfort of your mattress or the sofa. And just settling the shoulders. Now I'm going to invite you to really imagine that you're rolling the shoulders back, So peeling them away slightly. Making sure that there's no tension in the shoulders or the neck, In the jaw or even in the brow. So just raise your fingers up, So your forefinger and your middle finger to the middle of your brow. I'm just going to get you to just massage in between the eyebrow, Two or three times, Just go around in a circle. Be gentle as you. . . Make this happen. And then bring the hands down to the side of your body. Now let's open our palms so our arms are wider and our palms are maybe outright, But again we want the arms to be relaxed, We don't want any tension so we're not forcing them, Just to relax. And if the eyes are not closed, Close them now. So let's take a few deep breaths, Connecting first of all with the natural pranayama that we have within our body. Inhaling and exhaling. Now let's take one big clearing breath together. So we're going to take on the count of three and inhale through the nose and a big sigh through the mouth. One, Two, Three, Inhale. And release. Now close the lips and just invite the breath to move through the body. We're going to do a quick body scan as always. So scanning your whole body, Make sure that you're as comfortable as you possibly can be. Check in to make sure that your feet are relaxed and if you're laid down your feet could maybe at a ten to two as that they would be on the clock. For one foot pointing out to ten, One foot pointing out to two. So your ankles are just allowing the feet to flop over to the side. So take the breath to the ankles and to the feet. Checking in with the legs. Are they relaxed? The hips, Are they relaxed? Your lower back, Your belly. Your upper back, Your ribcage, Your chest, Your shoulders, Your neck. Your head. Your face. And check in on both the arms and the hands. Now focus on the inhale and the exhale of the breath. Now you can deepen and lengthen the breath. Again we don't force the breath, We allow prana to move freely through the body but as we deepen and lengthen the breath. We're allowing the breath to move into the deepest parts of our bellies and you'll notice your belly and your chest. Rise on the inhale. And then relax and fall on the exhale. Inhale. Rise. Exhale. Just focus on the inhale and the exhale of the breath. And just set aside anything that you wish to leave at the door. And just focus on the brush. Inhale and exhale. Rise and fall. Breathing in. And breathing out. Now invite stillness into this practice. And begin to experience more of that stillness. And allow that sensation to wash over your body. And invite your muscles to relax. Your bones to relax. All the cells in your body to relax. Relax. Relax. And relax. Now again I'm going to draw your attention to specific energetic points where we'll encourage the breath to meet us in those spaces. Giving your body a moment to really relax. To release any tension. And just connect deeply with your soul. And allowing that deeper mind-body connection. So, Let's start with the point between the eyebrows. Pay your attention there. Can encourage the breath to meet you in that energetic space. And then bring your awareness into the hollow of your throat. Moving into the right shoulder joint. The right elbow joint, The wrist joint. Right thumb. Alright, Forefinger. The top of the middle finger, The top of your ring finger and to the top of your little finger. Moving into the wrist joint. The elbow joint and the shoulder joint and back to the hollow of your torso. Moving now to the left shoulder joint. The elbow joint. The wrist joints, The left thumb. To the top of the right forefinger, The top of the middle finger. The top of your ring finger and the top of your little finger. Now pay your attention to the wrist. Back to the elbow joint, The shoulder joint. And the hollow of your throat. Let's breathe in and pay attention now and draw our attention to the heart center. To the right side of the chest, To the left side of the chest. Back to the heart centre and now into the navel centre. The tip of the tailbone. The right hip joint. The right knee joint and the ankle joint on the right side. The right big toe. The tip of the second toe. The tip of the third toe. The tip of the fourth toe and the tip of the baby toe. Back to the right ankle joint. The knee joint. The hip joint. The tip of the tailbone. And then sweeping your awareness and the breath to the left hip joint. To the left knee joint, The ankle joint. Left big toe. To the tip of the second toe, The tip of the third toe, The tip of the fourth toe and the tip of the fifth toe. The baby to. Back up with your awareness to the left ankle joint, To the knee joint, To the hip joint. Tip of the tailbone. Back to the navel centre, The middle of your belly. And then if you can imagine the breath rising from the belly all the way back to the heart center, Take your awareness there now. Now become more concerned and focusing on the breath, The inhale and the exhale, Breathing in and breathing out. There is no need to change the breath in any way, Shape or form. Just inhale and exhale going with the natural ebb and flow of your body. And allowing once again the attention to be on the rise and fall of the breath. As you exhale, Feeling that you're letting go of any fatigue, Stress or tension. Then as you inhale, Feel that you're pulling in boundless energy. So exhale, Let go of fatigue, Tension, And stress. And inhale, Fill up with boundless energy. Exhale from the crown of the head down to the tips of the toes. Inhale from the toes up to the crown of the head. Inhale from the ankles up to the crown of the head. Exhale from the crown of the head all the way down to the ankles. Exhale from the crown of the head to the knees. Inhale from the knees up to the crown of the head. Exhale from the crown down the spine to the tailbone and inhale from the tailbone up the spine to the crown. Exhale from the crown down the spine to the navel and inhale from the nose. The navel up to the crown of the head. Exhale from the crown down to the spine to the heart centre. And inhale from the heart center, Up the spine to the ground. Inhale from the throat center up to the spine to the crown and inhale. And inhale from the throat center up to the spine to the ground. And exhale from the crown down. To spinal enabling. Let's move the breath into the throat. Inhale into the throat and exhale from the belly. Now inhale from the bridge between the nostrils up to the crown. And now into the third eye, Exhale down to the bridge between the nostrils. So inhale from the bridge between the nostrils up to the third eye. Back to the crown, Exhale down the bridge between the nostrils. Inhale from the bridge between the nostrils up to the crown and exhale from the crown down the spine to the throat. Inhale from the throat centre up to the spine to the crown. Exhale from the crown down to the spine to the heart centre. Keeping your focus on the breath, The inhale and the exhale. Now inhale from the heart center, Up the spine to the crown, Exhale from the crown down the spine to the navel. Exhale from the navel up the spine to the crown. And exhale from the crown down the spine to the tailbone. Inhale from the tailbone up the spine to the crown. Exhale from the crown of the head down to the knees. Inhale from the knees up to the crown of the head, And exhale from the crown of the head down to the ankles, Deepening the breath as we go. Inhale from the ankles up to the crown of the head and exhale from the crown of the head down to the toes. Inhale from the toes up to the crown of the head. Just pause here for a moment. And feel the breath through the whole body as your body is breathing in and out, In and out. Deepen and lengthen the breath one more time. Deepening and lengthening the inhale and the exhale. Inhaling cosmic energy, Exhaling blocked energy. Inhaling cosmic energy, Exhaling blocked energy. Inhaling one more time, Cosmic energy. And exhaling any blocked energy. Now allow the breath to go to its natural ebb and flow. And take a moment to bring the awareness back into your heart center. Breathing in and breathing out. Once again notice the inhaling of the rise and the fall with the inhale and the exhale of the chest and the heart centre. Rising on the inhalation, Falling on the exhalation. Inhaling and exhaling. Now when you're ready you can bring some awareness back into your body by whittling your fingers or your toes. Maybe even move the neck from side to side if you're lying down or seated. And just if you can, Allow the body one more time just to really relax. So let's take a big inhale through the nose, A big sigh through the mouth together. Inhale. And release. Closing the lid. Take a moment here just to maybe bring an intention into your practice today. So that when you leave this position, This session, You can take with you whatever you need back into your waking state. Allow any thought, Image or feeling to arise. And then when you're ready, If you're lying down, Roll over to the side that you feel most comfortable left or right. Making a pillow with your arms resting your head on them. Take a moment here just to acknowledge your practice and the investment in yourself. When you're ready, You can push yourself up into a seated position, Keeping the eyes closed or at a low gain. Resting in awareness. Resting in existence. Resting in presence. Resting in I. That, Chit, And that. Whenever you're ready, You can float the eyes open. Take a moment just to reconnect with your environment and your surroundings. I want to say thank you so much for your practice today. Taking the breath all the way from the soles of the feet to the crown of the head and the crown of the head back to the soles of the feet. Such a lovely practice. So if ever you have a wobble this week, Or even later today. Imagine the breath just rolling up from the soles of the feet all the way to the crown and back down again. Clearing any tension that you have blocked in your system and reconnecting you in that moment with presence. So until next time, See you soon.