Yoga Nidra For Energy And Vitality

Welcome to Yoga Nidra for energy and vitality.

Yoga Nidra is a practice of deep transformation and renewal.

It is more than just guided meditation.

It's a journey through layers of consciousness that can help restore vitality and improve energy.

My name is Rianne and I will be your guide for this practice.

Together we will create a space to recharge your body and mind,

Leaving you refreshed and revitalized.

Please note this practice will gently guide you to a place of balance and energy.

You may feel invigorated and uplifted,

Ready to re-engage with your day or evening with clarity and focus.

Before we begin,

Please take a moment to find a position where you can relax completely while remaining aware.

You may lie down on your back or find a seated position that allows you to feel supported and at ease.

Please use props if needed,

Such as a pillow under your head,

A bolster under your knees,

Or a cushion behind your back.

Make sure you are warm and comfortable.

Allow your body to feel comfortable and open.

You may rest your arms naturally at your sides or on your belly,

Whatever feels right to you.

You may allow your eyes to close softly or maintain a gentle gaze.

I invite you to let go of any expectations,

Any goals or agendas,

And simply be present for this practice.

There's nothing you need to do except follow the sound of my voice.

Check your body for any areas you're holding any tension.

Are there any areas you can soften,

Release,

Sink into the surface below you?

See if you can adjust in any way to become just 10% more comfortable.

If you need to move your head a little bit,

Adjust your legs or your arms.

You want to become as comfortable as you possibly can.

I welcome you to this practice of Yoga Nidra,

A journey inward to awaken and restore your natural energy.

Together,

We will explore layers of relaxation and awareness,

Allowing you to release tension and tap into your inner vitality.

Let's begin by practicing broad awareness.

Welcoming,

Recognizing,

And witnessing everything that is happening in this moment without judgment.

Allow yourself to simply be awareness itself.

You are the one aware.

Become aware of the gentle rise and fall of your breath.

Notice the coolness of the air as it enters your nose and the warm air as it exits your nose.

Feel the natural rhythm of your breath,

Steady and calm,

And let it anchor you in this present moment.

Simply be aware of your breath flowing in and out of your body.

Take a moment here to set a sankalpa,

A heartfelt intention for this practice.

Let your sankalpa be positive,

Precise,

And stated in the present moment as though it is already true.

It could be something like,

I feel energized and vibrant,

Or I am filled with clarity and vitality.

Once you have settled on your sankalpa,

Silently repeat it to yourself three times with the conviction that it is already true.

Bring your awareness to your right hand thumb,

Right index finger,

Middle finger,

Ring finger,

Pinky finger.

Notice all five fingers.

Notice the palm of your hand,

The back of your hand,

Your wrist.

Move your awareness to your right forearm,

Upper arm,

Shoulder,

Allowing each part to soften and relax as your awareness moves through it.

Shift your awareness to the thumb of your left hand,

Index finger,

Middle finger,

Ring finger,

Middle finger,

Pinky finger.

Become aware of all five fingers.

Notice the palm of your hand,

The back of your hand,

Your wrist.

Move your awareness to your left forearm,

Elbow,

Upper arm,

Left shoulder,

Allowing these areas to release and relax completely.

Both arms rest heavily and comfortably on the surface beneath you.

Shift your awareness to your collarbones,

The back of your neck,

The front of your neck,

The back of your head.

Notice your scalp,

Releasing any tension.

Move your awareness to your forehead,

Smoothing any creases.

Become aware of your eyes,

Where your eyelids meet,

Your temples,

Your cheeks,

Your jaw.

Let your tongue rest gently inside your mouth.

Notice your entire head resting heavily.

Shift your awareness to your chest,

Your ribs,

The muscles between each rib that expand and contract with each breath.

Notice your spine,

From the base of your skull to the tip of your tailbone.

Notice your abdomen and release any tension you're holding there.

Move your attention to your pelvis and soften your pelvis.

Notice your thighs,

Your hamstrings,

Your kneecaps,

Your calves.

Be aware of your shinbones.

Notice your ankles,

Heels,

Soles of your feet,

Tops of your feet.

Notice all 10 toes.

Bring your awareness to both legs from hip to toe,

Allowing them to rest heavily on the surface beneath you.

Now shift awareness to your entire body,

From the top of your head down to your fingertips,

Down to your toes,

Systematically becoming heavier and more relaxed,

Letting go of any tension.

Your entire body is supported,

Relaxed and receptive.

Bring your attention back to your breath.

Notice its gentle flow,

Effortless and calming.

Expand your awareness to include the sensations of the breath as it moves through your body.

Welcome,

Recognize and witness each inhale and exhale.

With each inhale,

Imagine drawing in fresh energy and vitality.

With each exhale,

Release any fatigue or stagnation.

Inhaling energy and vitality,

Exhaling fatigue or stagnation.

Allow your breath to become steady and rhythmic,

Filling you with a sense of renewal.

Imagine a glowing ember of light deep within your body,

Located at the center of your chest.

With each breath,

Feel this ember growing brighter and warmer,

Radiating energy throughout your body.

As you inhale,

Visualize this light expanding outward,

Filling your chest with a golden glow.

As you exhale,

Feel it sending waves of vitality to every part of your being.

Now imagine this light transforming into a radiant sun within you.

Its rays stretch out to touch every cell,

Infusing them with strength and clarity.

See this light traveling through your arms and legs,

Filling your fingertips and toes with vibrant energy.

Visualize this inner sun connecting with the outer world.

Perhaps you see yourself standing under a clear sky,

Sunlight pouring down to merge with your inner glow.

Feel the harmony between your body,

Your breath,

And the limitless energy of the universe.

Let this radiance fill you with vitality and purpose.

Recall a moment when you felt tired or drained.

Observe how this felt in your body,

And gently acknowledge it without judgment.

Just be the witness to this moment in the past when you felt tired or drained.

Then shift your awareness to a moment when you felt full of energy and vitality.

Feel the contrast between these states,

Letting this sensation of energy grow stronger with each breath.

Now let go of the fatigue completely,

Allowing the energy to expand throughout your body,

Leaving you in a state of balance and vitality.

Allow yourself to sink deeper into this feeling of renewal.

Allow yourself to drift into a state of pure being,

Where there is nothing to do and nowhere to go.

Just be.

Welcome,

Recognize,

And witness all that arises within you,

Without attaching or resisting.

Practice being awareness itself.

Just be aware.

Notice.

Rest in the spaciousness of this moment.

Feel yourself merging with this state of energized relaxation,

Where your body is renewed and your mind is clear.

As we transition back to awareness,

Begin to deepen your breath,

Gently drawing your awareness back to this present moment.

Feel the surface beneath you and notice the renewed energy flowing through your body.

I will count back from 10 to 1,

And guide you back to full awareness.

With each number,

Allow yourself to feel more awake,

More energized,

And more present.

10.

Begin to notice the sounds around you.

9.

Feel the surface beneath your body.

8.

Wiggle your fingers and toes gently.

7.

Take a deeper breath,

Filling your lungs fully.

6.

Begin to invite small movements into your body.

5.

If it feels good,

Stretch your arms or legs.

4.

Feel the renewed energy flowing through your entire body.

3.

Let your awareness expand to the space around you,

Remembering where you are.

2.

Take another deep,

Energizing breath.

1.

Fully returning to the present moment,

Opening your eyes if you feel ready.

Take a moment here to notice this sense of energy and clarity within you.

Carry this feeling with you as you move through your day,

Fully recharged and revitalized.

Thank you for allowing me to guide you on this journey.

May this practice fill you with vitality and light.