30 Min Yoga Nidra To Replenish Energy

Hi,

This is Pavlina and welcome to this Yoga Nidra for replenishing your energy.

It probably comes as no surprise that any Yoga Nidra practice is deeply restful in its nature.

And with this practice,

We will journey deep into your own source of energy,

The life force,

So that you not only find rest both in the physical body and your mind,

But also so that you can remember what it feels like to be truly alive.

So if you're ready,

I would like you to find a comfortable position lying down on your back,

Or maybe on your side,

Or if you feel like you might have a tendency to falling asleep,

Find a little bit more upright position.

Either way,

Do anything you need so that you can be fully supported and comfortable.

Gathering any props,

Any pillows,

Blankets,

So that you can nestle into your Yoga Nidra nest.

Do not rush this process of settling into stillness.

And when you feel like this is a good place to start,

Rest there.

Closing your eyes if that feels accessible and comfortable.

Begin this practice with the intention to stay awake and alert,

Effortlessly open to receiving.

Know that there is no such thing as doing Yoga Nidra wrong.

Simply allow for this technique to do the work for you as you rest here,

Receiving the guidance through your ears,

Open and listening.

As you invite your awareness inwards,

Notice if you want to make any more adjustments so that your body can fully relax and rest here.

Your shoulders heavy and resting.

Your hips,

Your legs,

The whole body heavy,

Held.

And in a similar way that you allow for the body to rest here.

Can you invite your mind to unwind,

Unfurl and soften in the same way that you let the palms of your hands unfurl and open.

Check in with your breath without trying to do anything to adjust yet,

Using your breath as a messenger.

Something about the state of your nervous system.

And also about the state of your energy in this moment in time.

Noticing if your breath feels.

Sense of stuckness or effort that needs to take place in order for you to breathe.

In a moment,

I'll invite you to join me in taking a couple of rounds of humming breath.

Not just yet,

In a moment,

We'll take together and inhale through the nose.

And then with your lips sealed,

You will exhale by making this humming sound,

This vibration.

Use this little technique to not only extend the exhalation and therefore bring a message of safety and calm to your nervous system,

But also to use this vibration to bring your awareness to the subtlety within yourself.

So if you're ready,

Join me,

Taking an inhale through the nose,

Filling up your belly,

Your chest all the way up.

And then with your lips sealed,

At the bottom of your hum,

Exhale,

Take one more inhale through the nose.

And in your own time,

Whenever you get there,

Taking one more inhale and a final hum,

Vibrating through every cell of your body,

Humming away.

Letting this vibration,

The sound,

Wake up every cell in your body.

And when you run out of air,

When the humming ceases,

Release control of your breath.

Simply let the air,

And in this moment,

This space you're in,

Invite your sankalpa,

Your heart's deepest desire.

Or otherwise,

You can join me by repeating silently inside your mind,

The words,

I feel alive with vital energy flowing through me freely.

Letting the words of sankalpa vibrate through you,

Not just as a sound,

But as a deep truth.

Repeating it twice more,

Either your own or I feel alive with vital energy flowing through me freely.

As you start bringing your awareness through your physical body on a little journey,

And everywhere where your awareness lands,

Following my guidance,

You might imagine there is a little spark of energy,

A little spark of energy lighting up gently.

So begin by bringing your awareness,

A little spark of awareness,

To your mind's eye,

The space between your eyebrows.

A little spark of energy,

The space between the collarbones.

A spark of energy,

Your right shoulder.

Wrist.

Five sparks of awareness,

One on each of your fingers.

First finger,

Second,

Third,

All five fingers on the right hand.

Spark of awareness in the right wrist,

Elbow,

Shoulder.

Spark of awareness,

The space between the collarbones.

Left shoulder,

Left elbow,

Wrist,

Palm of your hand.

Five sparks of awareness on each of the fingers.

First finger,

Second,

Third,

All five fingers on the left hand.

Spark of awareness on the wrist,

Shoulder,

Space between the collarbones.

Spark of awareness at your heart center,

The right side of your chest,

The left side of your chest,

Full of sparks of awareness.

Your navel center.

Spark of awareness at your pubic bone,

The right hip,

Sole of the right foot.

Five little sparks of awareness,

One on top of each toes,

The big toe,

Second,

Third,

Fourth and fifth toe.

Right ankle,

Knee,

Hip.

Spark of awareness at your pubic bone,

Left hip,

Sole of your left foot,

Spark of awareness there.

And all five toes,

The big toe,

Second,

Third,

Fourth,

Fifth.

Five sparks of awareness on all five toes on the left foot.

Pubic bone.

Navel center.

Heart center,

Spark of awareness there.

Space between your collarbones.

The space between your eyebrows.

Spark of awareness,

One in each of your ears,

Listening,

Present.

The whole body resting.

Sparks of awareness your whole body.

Inviting your awareness to the slightly more subtle layer,

The rhythm of your breath.

Without trying to change or manipulate it in any way.

Noticing the rhythm of the inhale and exhale.

Allowing for the breath to work in its own beautiful,

Mysterious ways.

Simply witnessing and observing the energy flowing with it.

As your breath continues coming and going,

Keeping you alive,

Alert,

Start bringing your awareness to the sense of expansion in your body.

The sense of spaciousness radiating outwards.

And that could be in a specific part,

An area of your body that feels expansive and growing outwards.

We might notice this sense of expansion overall through the entire body as a whole.

You might notice this feeling of radiation outwards,

The growing spaciousness as each inhalation comes in.

The outward radiation with each inhale.

Can you be here with the sense of expansion and growth?

Noticing it,

Feeling it fully.

And then noticing a sense of contraction,

Density,

Tightness.

It could be a specific part of your body that feels small and dense.

Falling onto itself,

Folding in,

Or that could be an overall full body sense of return to center.

Gathering,

Contraction,

Whole body return back to center.

The sense of contraction can be felt with each exhalation as the space in your body shrinks a little bit.

Resting in this sense of density and contraction fully present.

And back to the sense of expansion of radiation outwards.

Feel into the growing spaciousness in your body.

And back to the density and contraction,

The return to center,

The gathering.

Now can you welcome both the contraction and expansion to be felt and experienced at the same time?

Expanding and contracting simultaneously.

Without trying to understand or intellectualize it.

Welcoming both the expansion and contraction at the same time.

Resting in this field of possibility.

I now invite you to bring yourself in your mind's eye on a little journey.

Your body still and resting.

Imagine yourself in a space,

A place either known to you or completely imaginary.

A space that feels safe,

Welcoming.

Without forcing anything,

Simply follow my guidance.

Waiting for the images or sensations to simply arise over time.

In this place,

Maybe in nature.

Feel yourself grounded,

Supported.

Your bare feet resting on the earth herself,

Pleasantly warm to touch.

The air is the perfect temperature with a little bit of breeze,

Fresh wind playing with your hair,

Caressing the skin on your face.

The morning sun rising and its warmth gently bringing a little bit of pleasant heat to your body.

In front of you,

You notice a little pond,

A small body of water,

Welcoming.

It is shallow enough that you can immerse yourself in it if you wish to do so,

While staying firmly grounded.

It's the right size,

Like a natural bubble bath,

Just for you.

Full of crystal clear water,

The hues of turquoise,

Blue-green,

Shimmering with life.

If you feel called to,

You can dip a toe to feel the pleasant temperature and the tingling full of life,

The water truly alive.

Let your body submerge in this welcoming warm pond,

Clear,

Soft water and breeze.

Enveloping your body only as much as comfortable to you in this moment in time.

Upon touch,

Feel your skin becoming alive,

Excited to bathe in this nectar of life itself.

The shimmering,

Gentle buzzing,

Like a gentle touch of the butterfly wings traveling through you and filling you up with awareness and presence.

You may rest here,

Bathing in this sense of gentle reinvigoration.

Your own cup being refilled from the outside in,

Held in the embrace of the nectar of life itself.

Keeping this felt sense,

Release the visual,

The images,

And rest here receiving.

Allow my words to simply wash over you,

Welcoming anything that might arise.

As you hear these words,

Full moon shining brightly,

A spark of fire,

A spark of energy,

A creation of imagery to dissolve into its source.

You may rest here in the awareness itself,

Allowing for the space to arise without striving or reaching for anything.

You may rest here,

Receiving the luminous gifts from the source itself,

Allowing for the intelligence of life itself to unfold within you of gentle silence.

And in this space of the depths of the source within you,

May you plant the seed of your sankalpa,

Your own words resonating with truth and desire,

Or joining me with,

I feel alive with vital energy flowing through me freely.

The sankalpa radiates through every cell in your body.

Gently bring your awareness to your ability to witness and notice without judgment,

Simply being aware of what is,

Noticing your breath.

And bringing a little bit of conscious effort as you make each inhalation a little bit fuller,

A little bit bigger,

And each exhale just passively releases.

And as the inhalation is bringing this expansion to your belly and your torso,

Bring your awareness there to the physical body responding to your breath,

Feeling the touch between your body and the earth beneath you,

The physical touch.

You might want to start waking up the physical body with gentle mindful movements.

It could be your head rolling from side to side,

Maybe there's a stretch,

All the way from one edge of your body to the other.

And then through your ears open and listening,

Welcoming the environment into your own inner experience,

Welcoming the sounds not just of my voice but also the sounds of the space you're in right now.

And keeping your eyes still closed,

Starting to transition towards a more upright position,

Finding your way,

There is no rush to get there.

And I might be talking ahead of time but when you get to your upright seated position,

You might want to gently start rubbing one palm of hand to the other,

Rubbing the hands against each other as if you were stoking the energy within you,

Letting it shine a little bit more brightly.

And then spreading this actual physical warmth on your face,

On your neck,

Allowing for your hands to wander on the skin of your body as if reminding yourself of this shimmering energy that you've immersed yourself in,

In your yoga nidra and letting it be truly felt in this moment in time.

And staying with you for the hours and maybe days ahead of you.

As you resurface from the depth of this practice,

You might open your eyes,

Letting eyes wander around you slowly,

Taking in the space that you're in,

Orienting yourself back and notice how you are feeling,

Maybe even welcoming the renewed sense of vitality.

Thank you for allowing me to guide you and I hope we get to practice together soon again.