Hey,
It's Cyrus.
Welcome to this super short,
Super refresher yoga nidra session.
This is perfect if you want to reset a burst of relaxation and energy,
But don't have time for a full nap,
Or if you want to transition smoothly and shift gears between two activities,
Or maybe you want to use it to guide yourself off to sleep quickly and efficiently.
Either way,
Begin by lying down in a comfortable position with your arms by your side and your legs straight out.
Take a deep,
Slow breath in through the nose.
Fill up the entire body with the breath.
And relax your muscles as you exhale out through the mouth,
Letting your body sink and land into the support underneath you.
Let's do one more like that to really make your body as present as possible.
Breathing deeply in,
Filling up the entire body like a big old balloon.
And exhaling slowly,
Letting everything decompress,
Letting yourself settle.
And sink,
Landing where you are.
Begin to move the attention instinctively,
Calmly,
Like a spotlight.
If thoughts come up,
Just drop them and stay in the rhythm,
One focus point at a time.
Starting with your toes.
With your eyes closed and your body still,
Bring your attention to your toes.
Moving to your ankles.
Up to your knees.
Move smoothly to feel the hips,
Your shoulders,
Your elbows,
Your wrists,
And the tips of your fingers.
Moving back to feel the palms of your hands,
Your lower arms.
Letting the mental spotlight bounce to each spot.
Moving to your upper arms,
To your neck,
Your tongue,
Your nostrils,
Your forehead,
The top of your head,
The back of your head,
The back of your neck.
And feel the upper torso now,
Your chest and upper back at the same time.
Drop down to feel your lower torso,
The belly,
And the lower back.
Drop the attention to feel the pelvic floor and the upper legs now,
The lower legs,
The heels,
And the soles of your feet.
Feeling the subtle magnetic energy buzzing along the soles of your feet.
And imagine your breath beginning there,
At the soles of your feet.
And take a deliberate,
Slow breath up through the soles of the feet and draw it up through your body.
Imagine and feel the breath going up through your legs,
Through your torso,
And to the crown of your head.
And on the exhalation,
Let it wash back down the body,
Down through the torso,
Down through the legs,
All the way out through the feet.
And repeat this rhythm,
Slowly draw it back up at your pace.
Track the energy as it moves up and then back down,
However it naturally does.
And as you draw it up on the inhale,
Imagine yourself filling with positive,
Fresh,
Present energy.
And on the exhalation,
Imagine yourself letting go of any old,
Stale energy that's no longer serving you.
Stay dedicated to this wave of energy and breath with your full attention as it goes up and back down at your own pace.
For a few more moments of totally immersed attention,
Getting lost in that rhythm.
And now visualize yourself,
Calm,
Refreshed,
Focused for the rest of your day or tomorrow if you plan to sleep now.
But just visualize and feel in your body this relaxed,
Refreshed,
Present version of yourself.
See and feel yourself calmly balanced and centered on the one moment in front of you.
Enjoying and feeling every single precious moment.
And when you feel ready,
Either guide yourself off to sleep if that's where you wish to go now,
Or open your eyes and return at your own pace,
Allowing yourself to slowly warm back up as you bring this new,
Refreshed,
Internal rhythm and energy back into the world,
One moment at a time.
Thanks so much for taking this time for yourself today,
And feel free to share this with anyone you think it might benefit.
Remember to practice this regularly to experience the most positive effects,
And I hope you have an amazing day.
