Good morning this is Gemma and welcome to this yoga nidra practice to support you when you're feeling tired or depleted.
You might be arriving here after a restless night,
An early start,
Or simply carrying the heaviness that sometimes lingers in the body and mind.
It can feel like an uphill struggle when rest has been elusive.
This practice is designed to ease the tension of fatigue and welcome in a calm gentle energy,
Supporting you to move into your day with a little more steadiness and clarity.
So begin to settle in now.
You may want to lie down on your bed,
Or you may prefer to sit up in a supported position.
Closing down the eyes and perhaps covering them with a pillow or scarf to help shut off the outside world for just a little longer and connect inwards.
Take a few gentle extended breaths here.
Inhale through the nose.
And release any residual tension on the exhale.
You can continue with your own gentle breaths here,
Or if it feels supportive,
We'll take a few gentle rounds of equal ratio breath.
We'll be inhaling for four and exhaling for four.
If my pace doesn't work for you,
Find a rhythm to your own count.
We'll begin on the inhale now for four,
Three,
Two,
One.
And exhale for three,
Two,
One.
Inhale for three,
Two,
One.
And exhale for three,
Two,
One.
Inhale for three,
Two,
One.
And exhale for three,
Two,
One.
Inhale.
And exhale.
A couple more rounds here.
Continuing at your own pace.
Breathing in fully and smoothly.
And breathing out softly and steadily.
Easing off if it feels too much at any point.
And now release all counting.
Allow the breath to return to its natural rhythm.
Release the forehead,
The jaw,
The shoulders.
Feel the support beneath you.
And you let the body soften and settle.
With each exhale,
Sink a little deeper.
You may like to invite in a sankalpa here.
A heartfelt intention for your practice.
Something that is positive,
In the present tense,
And just for you.
It may sound like,
I move through today with ease.
Or,
I am gentle with myself today.
If you are using a sankalpa,
You can repeat it softly to yourself three times now.
Moving into the body scan.
Simply notice each part of the body.
Allowing yourself to be present with whatever energy is there.
Starting at the right hand thumb.
All four fingers.
Palm of the hand.
Top of the hand.
Hand.
Wrist.
Elbow.
Shoulder.
Right side of the face.
Right ear.
Jaw.
Cheek.
Forehead.
And scalp.
Now bring awareness to the left hand thumb.
All four fingers.
Palm of the hand.
Back of the hand.
Hand.
Wrist.
Elbow.
Shoulder.
Left side of the face.
Left ear.
Jaw.
Cheek.
Forehead.
Bring your awareness to the chest.
Abdomen.
And sides of the waist.
Sense the rise and fall of the breath here.
A gentle expansion and release.
Shift attention to the right hip.
Right knee.
Ankle.
All five toes.
Sole of the foot.
Right foot.
Top of the foot.
Ankle.
Knee.
Left hip.
Left knee.
All five toes.
Sole of the foot.
Top of the foot.
Ankle.
Knee.
Attention at the pelvis.
The lower back.
Mid back.
Lower back.
Upper back.
The whole spine now.
The whole spine from the base up to the crown of the head.
Notice the subtle energy along this central channel.
The whole spine alive with awareness.
Expand awareness to the whole body now.
The whole body as one.
The whole body.
The whole body.
Turning your attention gently back to the breath now.
With each inhale imagine gentle energy rising along the spine.
With each exhale feel any tension melting downward and out.
Allow the spine to be both energised and supported.
On the inhale welcome in a subtle uplift of energy.
On the exhale invite a release and letting go of tiredness.
Breathing softly here at your own pace.
Letting go of the breath now.
Simply notice the flow of energy within you.
Allow thoughts and sensations to come and go.
Resting here.
Supported.
Aware.
Open.
Welcome in your sankalpa once again now if you have one.
And take a few intentional breaths here.
Noticing how your body feels.
The subtle energy along the spine.
Begin to bring your awareness back to the room.
Feel the surface beneath your body.
The rise and fall of your breath.
With all your fingers and toes.
And softly begin to move the body.
Just gently reawakening each part.
There is no rush here.
And when you are ready slowly open your eyes and pausing here to check in with how you feel.
Remembering that both energy and rest can co-exist.
And know that you can return to this practice at any point throughout your day should you need to.
Or you may find supported practices from me here on Insight Timer.
Thank you for practicing with me today.
My name is Gemma.
And may you move through your day with calm and gentle energy.
