Rest Yoga Nidra Practice For Permission to Rest

Hello,

My name is Emma Queen.

Getting comfortable for a moment of permission to rest.

Give yourself permission to rest.

There's a few moments coming up.

Allow yourself to get comfortable lying down or sitting supported.

Choose any position that feels good right now.

Getting ready for this practice to help you feel good about resting whenever you need rest.

If it feels good you can tuck a thin pillow or a folded blanket under your head.

Cover yourself up with a blanket,

Tuck a cushion or bolster under your knees to support your back or do whatever feels comfortable for your body to rest right now.

You might choose some of these things or different things,

None of them,

It doesn't really matter.

They're all fine.

This is your practice and you know best how to create comfort for you.

So take the time to get comfy now.

Notice how the body responds to comfort.

You might experience this as a softening,

A release,

A sinking or a settling.

Any way you experience it is welcome.

Checking in with yourself,

Adjusting as you need.

Are your feet feeling that experience of comfort?

What about the legs,

The hips,

The back?

Allow the arms and the shoulders to settle into comfort.

The neck,

Jaw,

Forehead.

Notice the sensations of comfort.

Notice if any thoughts are risen disturbing your peace or comfort.

Maybe thoughts of your day,

Expectations,

Your to-do list,

Negative self-talk.

Notice any thoughts disrupting the comfort.

Know that you can choose to let them go in this moment and these thoughts are just not needed for the next few minutes.

You can come back to them after the practice if you like.

For now,

You can allow them to melt away,

Melting into the surface beneath you.

Feel the weight and the grip of the thoughts leave you as they melt away.

With the mind free from the grip of those thoughts,

It's free to enjoy the sensations of comfort.

Notice in the absence of those thoughts there is peace.

Settling into that peace and comfort will be very restorative for you.

The more you let go of them now,

The more refreshed you will feel.

And if you wish,

You'll have more energy and presence of mind to process those thoughts after the practice.

But for now,

There's nothing you need to do,

Nothing to accomplish,

Nothing you need to think about.

Give yourself full permission to simply be.

Just for now,

Simply being.

Bring awareness to the sweet sensation of comfort,

Softening into the comfort.

Take a deep breath in and as you exhale,

Shift from doing to being.

Take a deep breath in and as you exhale,

Shift from thinking to feeling.

Shifting from thinking and doing to feeling and being.

This is your opportunity to simply enjoy peace.

Make any final adjustments if you haven't already.

Begin to experience the non-doing even more.

Noticing the sensations of comfort,

The stillness.

Knowing that you can move,

But if it feels good,

Allow yourself to enjoy this stillness.

You've done so much.

You do so much.

This is your chance to rest.

Simply rest.

This chance for restoration,

Doing nothing,

Resting and gaining everything.

Peace,

Comfort,

Renewed energy,

Creativity,

Strength.

It all comes through rest.

Resting now,

Just as you like.

Even the mind can rest now.

In its place there is effortless awareness.

Feel all experience becoming more and more effortless,

Tranquil and effortless.

If it feels right,

Setting yourself up to enjoy more of this effortless,

Guilt-free,

Restorative rest by setting an intention.

If you like mentally repeating,

When I need to rest,

I rest.

When I need to rest,

I rest.

Taking a moment to feel the freedom and joy in this statement.

When I need to rest,

I rest.

Taking awareness on a trip around the body.

Awareness floating effortlessly from point to point.

Start by floating awareness to the point between the eyebrows.

Effortless awareness of the point between the eyebrows.

Effortless awareness of the point between the eyebrows.

The hollow of the throat.

The right shoulder joint.

The right elbow joint.

Wrist joint.

The right thumb.

Tip of the index finger.

Tip of the middle finger.

Tip of the ring finger.

Tip of the little finger.

Effortless awareness.

The right wrist joint.

Elbow joint.

Shoulder joint.

Hollow of the throat.

Shifting awareness over to the left shoulder joint.

Elbow joint.

Wrist joint.

The left thumb.

Tip of the index finger.

Tip of the middle finger.

Tip of the ring finger.

Tip of the little finger.

Shifting freely to the left wrist joint.

Elbow joint.

Shoulder joint.

Hollow of the throat.

The heart centre.

The right side of the chest.

The heart centre.

The left side of the chest.

The heart centre.

The heart centre.

The heart centre.

Pressing awareness at the heart centre.

Notice here at the heart centre at the chest a gentle rise and fall like a soft wave.

Nothing for you to do.

The body is gracefully waving,

Breathing itself.

Just observe this beautiful wave.

Bring awareness to the nostrils.

Notice here at the nostrils subtle contraction on inhalation,

Expansion on exhalation,

Soft closing and opening.

Just observe this graceful movement of the body breathing itself.

These are the sublime movements,

Intricate workings and effortless intelligence of your being.

You are not the doer.

Simply observe this divine,

Exquisite dance of your body breathing itself.

Allow awareness to revel in the beauty and miraculous quality of this non-doing.

If you'd like,

Mentally repeating your intention again,

Feeling it with even more clarity,

Knowing it as your new reality.

When I need to rest,

I rest.

When I need to rest,

I rest.

Take a moment to feel the freedom and joy in this statement,

Knowing freedom and joy as your new reality.

When I need to rest,

I rest.

Float awareness back to the heart centre.

Notice the heart centre rising on inhalation,

Falling on exhalation.

Feel the heart centre rising on inhalation,

Falling on exhalation.

Take a deep breath,

Feeling the movement break up,

The stillness.

Notice as you breathe the body is moving,

But with ease and effortlessness.

Bring awareness back to your body.

Feel your body peacefully resting.

Notice your body surrendered to gravity.

Be aware of the room,

The space around you,

The objects.

Notice any sounds and how they travel through the space,

Giving you a sense of the size of the space.

Begin to wiggle your fingers and toes,

Moving against gravity.

Feel yourself more aware of the body now,

And the body at ease.

Stretch or move in any way that you like.

If you're lying down when you're ready,

Roll to your right side.

If you like,

Repeat your intention one more time.

When I need to rest,

I rest.

If it feels good,

Know that this is your new reality.

If you're laying down,

Keeping your eyes closed,

Gently press yourself up to a sitting position.

Before opening your eyes,

Give yourself a moment of gratitude for allowing yourself this beautiful,

Restorative permission to rest.

Namaste.