Hi,
Friends.
Once again,
My name is Jax,
And I'm your Yoga Nidra teacher.
And today's Yoga Nidra is gonna be a mini reset to energize you and bring some liveliness back into your body,
Your mind,
And your soul.
So find a place where you can be completely comfortable,
Either sitting against a wall with a bunch of pillows to support you,
Under the glutes,
Knees,
The arms,
And the back of the head,
Or you might lie down.
And if you're lying down,
Maybe you support your head with a blanket or a pillow.
Maybe you take something over the eyes to block out the light.
And take this moment here in the beginning to set up.
So maybe you remove some jewelry,
You have a watch on,
Maybe you have something in your hair and you want to remove that.
Maybe you want to fix your jumper or your t-shirt.
And just take these next moments to do anything you need to become as comfortable as possible.
And then take a deep breath in.
And a deep breath out.
And allow your head to sink into the support beneath it or adjust that pillow if you need to.
Release the jaw.
Separate the lips and create space between the teeth.
So scan for any gripping in the body.
And use those inhales to breathe that awareness in,
And use those exhales to start to release and soften.
So check the shoulders are away from the ears.
Bellies relaxed.
No gripping in the thighs.
Thighs are soft.
Kneecaps,
Release.
Ankles soften,
Even the toes spread and relax.
And scan your whole body.
I'm just letting it know that comfort is a priority here.
So we're just simply letting that body start to relax and letting it know it's time to shift into that space of comfortability.
And if you need to,
You can send messages of relaxation to any body part where it's needed.
Take a deep breath in.
And a deep breath out.
Take a deep breath in.
And a deep breath out.
And in Yoga Nidra,
It's really encouraged to stay as still as possible.
If that ever becomes unavailable to you,
You can always move into another supportive posture like fetal pose using pillows as props between the knees to feel comfortable.
However,
Try to remain as still as possible in your body.
And give your mind and body some time to rest and be still so that you can start to restore your energy.
And during our time together,
Rest is encouraged.
Or taking this time as an opportunity to allow yourself to settle into stillness.
And you deserve time to rest and recover.
And it's almost like you're a battery pack.
You might feel that your energy Maybe on 10%.
So during this yoga nidra,
You're recharging your energy.
So that when you move throughout the rest of your day,
You feel that restoration,
You feel that relaxation.
And to add a little extra charge into your battery,
We're going to breathe together.
And this breath work is called the relaxing breath.
So I want everyone to take the tip of their tongue to the ridge of tissue behind your upper front teeth.
You're going to touch the tip of your tongue to the ridge of tissue behind your upper front teeth the whole time during this process.
And what will happen is you'll breathe in quietly through the nose to a count of four.
And then you'll hold the breath for a count of seven.
And then you'll blow air out forcibly through your mouth,
Creating a whooshing noise to a count of eight.
And that whooshing noise will sound like this.
And it really helps to purse your lips when doing the Wuxi Moves.
So once again,
Throughout the whole breath work,
You'll keep the tip of the tongue to the ridge of the tissue behind your upper front teeth the whole time.
And you'll inhale with a closed mouth to a count of four.
Hold your breath for a count of seven,
And then audibly out the mouth,
You'll exhale for a count of eight through pursed lips.
And we'll do this four times together,
And I'll guide you through the whole thing.
So go ahead and open your mouth and take a deep breath out to begin.
And then bring the tip of the tongue to the ridge of tissue behind your upper front teeth.
Close the mouth,
And then we'll begin.
Inhale through the nose for 1,
2,
3,
4.
Hold the breath for 1,
2,
3,
4,
5,
6,
7.
Open the mouth and make a whooshing noise for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold 1,
2,
3,
4,
5,
6,
7.
Exhale out the mouth for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4,
5,
6,
7.
The mouth for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold 1,
2,
3,
4,
5,
6,
7.
Exhale the mouth for 8,
7,
6,
5,
4,
3,
2,
1.
Deep breath in.
And a deep breath out.
One more time,
Take a deep breath in.
And a deep breath out.
And feel that energy through your breath.
Feel it circulating throughout the body.
And simply be absorbed by that stimulating rhythmic energy.
A breath,
Like a gentle rhythmic wave flowing in and flowing out.
And allow your breath now to just happen naturally and organically.
And know that now is the time to rest and refresh.
Take a deep breath in.
And exhale,
Release.
Take another deep breath in.
And as you exhale,
Feel a sense of ease begin to settle.
So once again,
Deep breath in.
And as you exhale,
Allow the peaceful feeling of ease to set in.
Begin to invite in stillness.
Stillness in the body stillness in the mind.
And know that if your mind does wander throughout this practice,
That's okay.
The mind likes to do that.
There's no judgment here.
However,
Can you refocus when you wander?
Can you adjust your awareness back to your breath and back to the sound of my voice as I guide you on your yoga nidra journey?
To really start to soak in the stillness.
Feel the stillness.
Rest in that stillness.
And take a deep breath in.
And exhale,
Release.
Take another deep breath in.
And as you exhale,
Feel a sense of ease begin to set in.
And once again,
Deep breath in.
And as you exhale,
Allow the peaceful feeling of ease to really set in.
And now I want you to become aware of distance sounds.
Become aware of sounds outside the room.
And can you receive the sounds simply observing them?
Not needing to give them a second thought.
Rather,
Can you be in a space and place of observation?
Now,
Become aware of sounds nearby.
Sounds in the room.
I'm just simply taking in the sounds of the room,
Maybe even the sound of my voice.
Just observing.
Just being aware.
And now become aware of your own sounds.
Be aware of the sound of your breath.
And listen to the gentle sound of your own breath.
Be aware of your body breathing.
All in a space of observing.
Effortless awareness.
No thinking,
No doing,
No effort,
Simply feeling and being.
Feeling your body resting,
Being in a state of effortless awareness.
All happening naturally,
Organically,
And effortlessly.
Take a deep breath in.
And I exhale,
Release.
Take another deep breath in,
And as you exhale,
Feel a sense of ease.
And once again,
Deep breath in.
And as you exhale,
Allow that peaceful feeling of ease to really sink in deeper and deeper into your yoga nature practice.
And to continue on your Yoga Nidra journey to restoring your energy.
We're going to create an intention.
And this intention will keep you focused and present on your own path.
So my question for you to help you get into an energizing space is,
When do you feel most energized?
When do you feel most energized?
And in this moment,
Let everything fall to the side.
To freely dive into your own space within.
To connect with yourself and allow your natural energy to shine forth.
So when do you feel most energized?
And if you have an intention that fills you with energy,
Allow it to arise in your awareness.
And if not,
If it feels good,
You can use the affirmation,
I am relaxed,
And refocus my attention on feelings that empower and energize me.
I am relaxed and refocus my attention on feelings that empower and energize me.
Or maybe you just simply hold the feeling or memory of what it feels like when you feel most energized.
So whatever your intention is,
I want you to say it to yourself three times or just be with that feeling of energy for three more breaths.
I am relaxed and refocus my attention on feelings that empower and energize me.
And let this journey to reconnect with your natural energy be effortless.
The more effortless your awareness is,
The easier it is that your energy will shine through.
There's no work needed here.
You've already shown up and that's enough.
So you can let that intention fade away,
Knowing that you will always have harvest with what you plant,
And that your time is coming.
Keep on the path with love and attention,
And then just watch as your beautiful desires bloom.
And now moving on to a body scan.
So following the guidance of my voice,
I'm gonna touch on different parts of the body.
And with rested awareness,
You'll focus on each body part and begin to connect deeper with your body.
And stay curious and open to what you're noticing.
And really start to connect to sensations in your body.
And these sensations might include buzzing or tingling.
Pressure,
Temperature,
Or anything you else really notice.
And if you don't notice any strong sensations or things just feel neutral,
You can just notice that too.
There are no right answers here.
So begin to enliven your whole body with energy.
And let this be effortless.
So take a deep breath in.
And a deep breath out.
And where awareness goes,
Energy flows.
Energy flows where intention goes.
So as you travel from point to point in your body,
Let this energy sweep through your entire body,
Beginning with awareness at the right hand.
The right thumb.
Pointer finger.
Middle finger.
Ring finger.
And pinky finger.
And now feel that energy sweeping over to the left hand.
And awareness at the left thumb.
Pointer finger.
Middle finger.
Ring finger.
And pinky finger.
And allow that awareness to start energizing the body effortlessly.
And move your awareness over to the right wrist.
Left wrist.
Right elbow.
Left elbow.
Right shoulder and left shoulder.
By moving awareness,
You feel your whole body energized,
Vibrant,
And full of life.
And allow that awareness to sweep over to the hollow of the throat.
The base of the neck.
And sweep that awareness to the back of the head near the top.
In the crown of the head.
Forehead.
Eyebrow center.
The right eyebrow.
Left eyebrow.
The right eye.
The left eye.
The right cheek.
The left cheek.
The right ear.
The left ear and allow that awareness to sweep from the ears and move into the center of the face at the bridge of the nose.
The tip of the nose.
That as you take care of your energy,
Your energy takes care of you.
So feel your energy levels increase as you shift your awareness to your upper lips.
Your lower lip.
And the space in between the lips.
The jaw.
Chen.
And hollow of the throat.
Allow your awareness to travel to your heart center.
And the right side of the chest.
In the left side of the chest.
And feel that awareness gliding down the torso to the belly button.
Sides of the waves.
Lower abdomen.
And feel that well of energy overflow into every cell in your body as you shift your awareness to your right hip.
Your left hip.
You're right,
Me.
Your Loved Me.
Your right ankle and left ankle.
Heel of the right foot and the sole of the right foot.
Heel of the left foot and sole of the left foot.
And your right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
And feel that energy shift over now to the left big toe.
And the second toe.
Third toe.
Fourth toe,
And fifth toe.
And now bring your awareness to the whole right side of the body,
From the right big toe all the way up to the right side of your head.
And feel the whole right side of the body energized with every breath you take.
And feel that breath flowing through your body,
Swirling energy around and bring that energy to the surface.
The whole right side of the body vibrating with sensations.
Alive,
Alert,
And aware.
And now shift that awareness to feel the whole left side of the body.
Feel the whole left side of your body energized with every breath you take.
And feel that breath flowing through the whole left side of the body.
The whole left side of the body buzzing with sensations.
Animated,
Vibrant and full of zest,
Full of life.
And now feel the whole body.
The whole body resting here in effortless awareness,
Full of energy.
The whole body as one unit.
And effortless awareness.
And now I want you to bring your attention to your breath.
Natural breath.
Easy,
Familiar breath.
No forcing with the breath needed here.
Just let it flow rhythmically in and out through the nose.
Constant,
Consistent,
Steady stream of breath.
Flowing regularly and naturally in and out through the nose.
And now allow your awareness to move down to the nostrils.
And notice the breath moving in and out of the nostrils.
Now,
Move your awareness down further to the heart center.
And bring your awareness to your heart center,
That beautiful,
Beautiful heart of yours.
And notice the heart center rising on the inhalations.
And falling on the exhalation.
Breathing energy in.
And breathing energy out.
And now allow that awareness to move down even further to the belly.
So bring your full awareness now to your navel,
Your belly.
And notice the belly rise on the inhalation.
And notice the belly fall on the exhalations.
Breathing energy in.
And breathing energy out.
All happening naturally.
Organically.
And effortlessly here.
As you breathe energy in the belly.
And you breathe out energy.
And then feeling all those three parts together.
Breathing energy in through the nostrils.
And out through the nostrils.
Breathing energy in through the heart center.
And out through the heart center.
And breathing energy into the belly.
And out through the bowels.
So I'll leave you here in silence just for a little bit,
Just to breathe,
To breathe into your whole body.
All while staying alert.
Aware and energized.
Let that breath be steady.
And let that breath be still and smooth.
Let that breath be steady.
And let that breath be smooth.
And you can let that breathing pattern fade away.
While you rest here in effortless awareness.
And now,
I want you to imagine.
That you're standing at a beach.
And you feel the golden sand underneath your toes.
You can hear birds in the background.
And you gaze out at the lush blue sea in front of you,
The waves calmly blowing in and out.
And you feel the warm,
Inviting sun shine on your face.
There's a slight breeze as it flows through your hair and your clothes.
And you look down and you see a cozy blanket nearby with a pillow on it.
It has your name on it,
That pillow.
How lovely.
So you walk over and you take a seat on the pillow and you feel really supported by the pillow,
The blanket,
And the sand underneath you.
And as you gaze down,
You see that a notepad is placed to the side of you.
So you reach down with your hand.
You grab the notepad.
And as you open the notepad,
You flip to see there's only one page in this notepad.
And on this page is one thing you have to do later on today.
It doesn't have everything you have to do,
Only one thing.
So bring to mind one thing that you have to do today,
Something that feels inviting to think about.
Nothing too heavy,
But just one thing that you have to do later on today.
And now.
I want you to imagine.
How much energy you're gonna have to complete whatever task you have happening today.
And you really feel that energy,
You imagine yourself doing that task with ease,
Drive,
And grace.
So feel your whole body alive with energy.
The whole body surrounded by energy.
Vibrating with enjoyment.
Vibrating with peace and calm presence.
Your body full of life,
Full of enthusiasm.
And really feeling a sparkle ripple throughout the body with every breath you take.
Completely effortless.
Full of life,
Full of enthusiasm,
Feeling that extra sparkle in your steps.
And energy is contagious.
So feel that energy spread throughout your whole being,
Your whole body.
Your breath.
Your mind.
Your heart.
Breathe in that energy.
Take a deep breath in.
And a deep breath out.
And feel every cell in your body vibrating with that energy of ease,
Of grace,
All effortless.
So you look at that notepad one last time.
Feeling a shift in your thinking from when you first sat down on the beach.
Everything is energy.
And that's all there is to it.
So as you gaze down at this notepad,
You blink.
And suddenly,
The notepad paper has changed.
And before you.
You now see your intention written on the notepad.
So match the frequency of the reality you want by repeating your intention to yourself three times.
I am relaxed and refocus my attention on feelings that empower and energize me.
I am relaxed and refocus my attention on feelings that empower and energize me.
You give life to what you give energy to.
So give that energy to yourself.
And know that by being in this yoga nidra,
You're doing that.
You've given yourself this time to relax,
Restore,
And re-nourish your whole being.
You've used your time and energy to create,
To grow,
To rest,
And I'm so grateful you did.
So you take one last look at the inviting calm blue sea in front of you.
You bask in the warm,
Welcoming sun above.
You feel completely supported by the blanket and pillow underneath you.
And you really soak in that energy of nature that surrounds you and that you feel with every breath you take.
As you feel yourself relax and soften a little bit more.
And know that you can always return back to this place whenever you need to reset your energy.
So slowly to come back and to come to the end of our yoga nature journey.
We're going to count down from seven to one using our breath together.
So take an exhale out the nose to prepare.
Inhaling 7.
And our exhaling sadness.
Inhaling 6 and exhale slowly.
Inhaling five.
And exhaling five.
Inhaling four.
And exhaling forward.
Inhaling three.
And exhaling through your nose.
Inhaling 2.
And exhale in 2.
Inhaling one,
And exhaling one.
Take a deep breath in as you feel your energy rise.
And take a deep breath out,
Spreading your energy to the room.
One more time,
Take a deep breath in,
Feel that energy rise and vibrate.
And exhale,
Breathe that energy out into the room.
And feel your whole body grounded in the surface beneath you.
Feel your whole body completely supported,
Grounded.
And stable into the surface beneath you.
You can slowly start to add some organic movements back into the body.
So maybe you nod the head from side to side.
Maybe you start to wiggle the fingers,
Wiggle the toes.
Maybe press each finger into the thumb.
And then go ahead and take a big morning stretch overhead.
So reach up through the arms,
Point through the toes.
And when you're ready,
You can gently blink those eyes open,
Returning back to your space.
Once again,
Friend,
My name is Jack,
Your Yoga Nidra teacher,
And I'm so grateful that you decided to practice with me today in this Yoga Nidra designed to restore your energy.
I hope you have a wonderful rest of your day,
And namaste.
