Welcome to Yoga Nidra for Focus and Energy Reset,
Calm Mind and Renewed Energy.
My name is Sarah.
If you find this practice supportive,
You're warmly invited to follow me here on Insight Timer.
I share meditations designed to help you soften,
Step away from constant responsibility,
And reconnect with a sense of ease.
This practice is an invitation to pause,
Especially if your mind feels scattered,
Your energy feels depleted,
Or your attention has been pulled in many directions today.
Perhaps you've been moving from one task to the next,
Answering messages,
Making decisions,
Caring for others,
And carrying the invisible mental load that so many of us hold throughout the day.
Sometimes we don't necessarily need sleep.
We simply need a moment to stop scattering our energy.
If you've been feeling mentally tired,
Foggy,
Or as though your brain has been running for hours without a break,
You are not alone.
Today's practice is not about becoming more productive.
It is not about doing more.
It is an opportunity to pause,
Settle,
And allow your energy to return naturally.
Throughout this practice,
I will guide you through gentle stages of awareness using breath,
Body awareness,
And a peaceful forest journey.
There is no way to do this practice wrong.
You do not need to clear your mind or create a particular experience.
Simply allow yourself to become comfortable and let yourself be guided.
Let's begin with a slow breath in.
And out.
Allow yourself to settle into a comfortable position now.
You may lie down,
Recline,
Or even remain seated if that feels supportive for you today.
There is nowhere you need to be for these next few moments.
Nothing to answer,
Nothing to finish,
Nothing waiting for your immediate attention.
Take a slow breath in.
And a long,
Easy breath out.
Again,
Inhale.
And exhale.
Allowing your shoulders to soften.
Your jaw to release.
Your hands to relax.
The nervous system beginning to recognize there is nothing else required right now.
Five,
Soften the whole body.
Four,
Let go with the breath.
3.
The mind quieting to unwinding,
Releasing.
One resting and quiet ease.
If at any point you would like an extra sense of comfort,
Imagine a place that feels calm,
Supportive,
And peaceful.
There is no need to build it in detail.
Simply sensing its atmosphere is enough.
Study.
Quiet available.
And before we continue,
Gently bring to mind a quiet intention.
Perhaps I move through my day with steady energy and ease.
I move through my day with steady energy and ease.
Or if there's another intention that feels supportive for you today,
Repeat it silently to yourself two times.
Allowing it to settle softly within you.
I don't know.
Now allow your awareness to move slowly through the body.
Simply noticing each area as it is named.
No effort required.
Nothing to hold.
Nothing to manage.
Simply noticing.
Become aware of the face.
Jaw.
Tongue.
No.
Here.
Bye!
Forehead.
Scale.
Heavy and relaxed.
Settling.
Focusing.
Notice the neck.
Shoulder.
Softening.
Perhaps releasing a little of what they've been carrying.
Arm.
And palms.
Finger.
Chaffs.
Heart space.
Belly.
Shoulder blades.
Between the shoulder blades.
The entire back.
Notice the hip.
Legs.
Toe.
The whole body together.
The whole body.
Now imagine your entire body as a battery.
Not empty.
Not broken.
Simply ready to be recharged.
There is nothing you need to do.
Only receive.
Bringing awareness now to your natural breath.
On altered breath.
Nothing to change.
Nothing to force.
Simply noticing.
And perhaps imagine each inhale drawing in fresh air.
Spaciousness and renewed energy.
And each exhale releasing mental clutter.
Tension,
And internal pressure.
As you inhale silently here,
Receive.
Receive with each inhale.
Perceive.
And as you exhale,
Silently here,
Release.
Release with each exhale.
Release.
Inhale,
Receive.
Exhale,
Release.
Receive.
Reliefs.
Continue on your own rhythm now.
Now become aware of the feeling of being scattered.
Many tabs open.
Any thoughts competing for attention?
Pulled in different directions.
Notice how scattered feels in your body without judgment,
Simply noticing.
And now become aware of feeling steady.
Not frantically energized,
Not overly stimulated,
Simply steady.
Focused.
Persistent.
Like a quiet stream moving at its own pace.
Steady.
Supported.
Present.
Now slowly move between the two.
Steady.
And scatter.
Study.
Scattered.
And now feel both together at the same time.
The mind capable of activity.
And still capable of steadiness.
Things waiting for your attention.
And space available as well.
Nothing needing to disappear.
Only becoming a little less crowded.
And for a few moments,
Rest here.
And now you are going on a journey.
You may begin to see yourself from above or from behind,
Walking slowly through a peaceful forest.
Sunlight filtering gently through the leaves overhead.
Birds singing softly in the distance.
A gentle stream moving nearby.
The air fresh against your skin.
You hear the rustle of leaves the quiet hum of insects.
Small animals moving peacefully throughout their day.
Nothing rushed.
Nothing striving.
Everything moving according to its own natural rhythm.
Ahead of you sits a simple wooden bench beside the stream.
You slowly settle onto the bench.
The warmth of the sun rests gently upon your shoulders.
A soft breeze brushes against your skin.
You take a slow breath in.
And perhaps you begin to notice.
The warmth of the sun.
The movement of the air.
The steadiness of the earth beneath you.
Begin to fill your battery once again.
Not giving you something new.
Simply helping you remember what has already exists within you.
Your energy was never lost.
It has simply been stretched across too many places at once.
Your attention spread between multiple areas.
You feel yourself focusing.
Awareness sharpening as your energy restores in this moment.
As you sit here in the forest,
More of that energy begins to return.
Let your shoulders soften.
Your breath deepens.
Your mind becomes a little less crowded.
Your awareness a little more spacious.
The warmth of the sun gently recharging you.
The fresh air renewing you.
The Earth supporting you.
There is nowhere to rush.
Nothing to force.
Nothing to prove.
For a few moments,
Simply receive.
And now return to your quiet intention.
I move through my day with steady energy and ease.
Repeat it once silently to yourself.
Allowing it to settle naturally.
And slowly you begin to return now.
The forest remains behind you.
The stream continuing its gentle rhythm.
The bench always available.
A place you can return to anytime.
And perhaps you notice you do not need to earn moments like this.
Sometimes a small pause is enough to help us reconnect with ourselves again.
Five,
Feel steady.
Present.
Supported.
Four,
Become aware of yourself as the witness.
The one who has observed with gentle awareness.
Three,
Notice thoughts and sensations moving through awareness again.
To notice your breath.
Allowing it to deepen slightly.
One,
Sense your whole body resting here,
Gradually becoming more awake and aware.
Begin to invite small movements back into the body.
Wiggling the fingers,
Moving the toes.
Perhaps a gentle stretch as we return to this space where we began.
Take a fuller breath in.
And out.
Notice how you feel.
Sometimes we think we need something external,
Perhaps more coffee,
More effort,
Or more productivity.
But often we simply need a moment to gather our energy that has been scattered.
The forest reminds us that renewed energy does not come from pushing harder.
It returns when we allow ourselves to pause long enough to receive it.
Bring your hands to heart center.
Allow the eyes to slowly open.
The light in me sees and honors the light in you.
Namaste.
