Yoga Nidra For Deep Rest: Recharge Your Depleted Energy

Namaste.

My name is Danielle,

And welcome to a 20-minute Yoga Nidra meditation for deep rest.

This 20-minute Yoga Nidra session allows you to recharge your depleted energy.

We are constantly on the go,

Maintaining our health,

Overworked,

Stressed out,

Keeping up with all the expectations of our friends,

Families,

And employers.

It's now time to slow down and recharge,

Where you can heal and receive the deep rest that you truly deserve.

Find a comfortable position to begin this practice,

A quiet space,

Somewhere where you won't be disturbed.

You might lie down on your back in the classic Shavasana position,

With your arms relaxed by your sides,

Palms facing upward,

Legs slightly apart.

Or if you prefer,

You may sit in a seated position,

Even in a chair.

Gather all those props that will help you feel more comfortable.

Pillows,

Blankets,

Perhaps an eye pillow or a bolster.

You can even dim the lights.

Now make those final adjustments to enhance your comfort and begin this well-earned journey of deep rest.

When you're ready,

Close your eyes and begin to settle into stillness.

Our Yoga Nidra session will now begin.

Close your eyes if you haven't done so already.

Take a deep breath.

Exhale a cleansing breath,

Releasing any tension or distractions out through your mouth,

Beginning to let the body go.

Feel the weight of your body sinking into the support beneath you.

Feel your body becoming grounded and present.

Take a few more cycles.

As you start to settle,

Tell yourself it's time to be still and bring your awareness to the rhythm of your breath.

The constant ebb and flow of life force energy,

Prana,

Within you.

Notice how each inhale brings a sense of expansion,

A sense of vitality.

Each exhalation allows you to let go,

To release and surrender.

As you continue to breathe,

Let your breath bring a sense of spaciousness into your whole being,

Allowing any areas of tightness or resistance to soften and dissolve.

As you let go,

Release any expectations or judgments.

Simply be with whatever sensations arise in your body and mind.

Remind yourself that you deserve this time for you to nourish and replenish your body,

Mind and spirit.

Now visualize yourself surrounded by a warm healing light that fills you with peace and tranquility.

Feel your eyes resting into a place of stillness,

A focal point at the third eye center in the center of your being,

As if you're looking into the center of the universe.

Bring to mind a positive affirmation,

An intention or your sankalpa,

A simple present tense statement that resonates with your deepest desires.

Once you have it,

Repeat it to yourself three times.

If you're not sure,

You might try this affirmation.

With each breath,

I receive the rest and renewal that I truly need.

With each breath,

I receive the rest and renewal that I truly need.

Now as you continue to breathe,

Be conscious of each breath.

Feel a sense of calm and serenity washing over you,

Like a gentle wave that carries you into a state of deep rest and healing.

Surrender fully to this experience.

Surrender to the present moment.

We will move through a rotation of consciousness,

A journey through the landscape of your body.

Gently rotate your awareness through different areas that I mention.

Invite a deep sense of relaxation into each space.

As I guide you through this rotation of consciousness,

Simply acknowledge any sensations in each space without any need to change.

Allow your awareness to flow effortlessly from one point to the next.

Begin by sensing your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

The palm of your hand,

The back of your right hand,

Right wrist,

Right forearm,

Elbow,

Upper arm,

Right shoulder,

Your whole right arm.

Soften and surrender to the healing power of your presence.

Move to the left hand thumb,

Left index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your left hand,

Back of your left hand,

Wrist,

Left forearm,

Elbow,

Upper arm,

Left shoulder,

Your whole left arm,

Center of the chest,

Abdomen,

Pelvis,

Right hip,

Right thigh,

Knee,

Calf,

Right foot,

Arch of your foot,

Heel,

The spread of all five toes,

The whole right leg,

Left hip,

Left thigh,

Knee,

Calf,

Left foot,

Arch of your foot,

Heel,

The spread of your toes on your left foot,

The whole left leg,

The whole left leg,

Pubic bone,

Tailbone,

Low back,

Middle back,

Upper back,

Top of your head,

Forehead,

Right eye,

Left eye,

Tip of your nose,

Both cheeks,

Lower lip,

Upper lip,

Jaw,

Tip of the tongue,

Root of the tongue,

Throat,

Heart center,

Your whole body.

Your whole body.

Feel yourself becoming deeply grounded and connected to the earth with each passing moment.

With each breath,

Allow yourself to sink even deeper into a state of relaxation.

Trust yourself and in the natural intelligence of your body to guide you towards a place of deep rest and renewal.

Let your eyes gaze to your heart center between the lungs.

Here in this space,

Observe the natural flow of your breath without altering its rhythm.

Slowly observe the rise and fall of your chest and abdomen with each inhalation and exhalation.

As you do this,

Feel the breath as a source of life-giving energy,

Nourishing you,

Nourishing every cell of your being.

Now envision yourself in a tranquil,

Natural setting,

Surrounded by beauty and serenity.

Might you imagine a peaceful forest,

A lush meadow,

Or a tranquil beach.

Feel the warmth of the sun on your skin.

Hear the soothing sounds of nature.

Smell the fragrant scents of flowers.

As you continue to visualize this space,

Feel the peace and the relaxation washing over you,

Dissolving any remaining tension or stress.

Now bring your awareness back to your Sankalpa in this peaceful space.

Repeat your positive affirmation once again three times.

Feel its power resonating with you,

Guiding you towards your highest potential.

With each breath,

I receive the rest and renewal that I truly need.

Now,

As our practice slowly comes to an end,

Give yourself some time and gradually begin to reawaken your body.

Let your eyes stay closed until the very end.

Gentle wiggling of your fingers and toes whenever you're ready.

Take a few deep breaths.

Roll to your side.

Notice how you feel.

Notice any changes or shifts.

And at your own pace,

Push yourself back up to an easy seat.

You might rest your head in your hands and take a couple of breaths out through the mouth,

Finding these small moments of pause in between.

Then,

Once you're ready,

Gently push your head upwards.

You might rest your hands on your heart space,

One palm stacked on the other.

Take a few breaths and once again,

Feel your body,

Every single cell,

Receiving that spaciousness,

Vitality and openness that will help you on your journey.

When you feel ready,

Gently open your eyes.

Take the sense of inner calm and peace with you on your journey.

May you be happy.

May you be healthy.

May you be at peace.

And may you live a life of ease.

Namaste.