Yoga Nidra Power Nap

Hello beautiful soul and welcome to this guided yoga nidra power nap.

Take a few moments to really just get nice and comfortable in your bed.

Just creating your space,

Maybe using a blanket or even a pillow or a bolster underneath your knees,

Whatever is feeling good for you.

Take your time,

Lying flat on your back and just letting the arms flop out by your sides effortlessly.

And when you arrive,

Just bringing your eyes to a soft and heavy close.

Let the forehead completely release and relax.

Let the lips part and the jaw release.

Let the whole face soften.

Let's take a slow breath in through our nose.

Slow,

Gentle exhale,

Let it go.

Take a deep,

Slow breath in and on your breath out,

Let the whole body melt.

Again,

Slow breath in.

Exhale,

Let the whole body relax.

Fendering your body to the bed,

Feeling heavy,

Letting go,

Preparing for rest.

Just let the natural breath flow all on its own.

Knowing there's no need to do anything here in this practice.

Just let the breath be,

It knows how to flow all on its own.

Just let the body relax and be still.

It knows how to rest all on its own.

Maybe just trying awareness to your belly.

Just becoming aware and observing the rise and fall.

Feeling yourself deeply heavy,

Deeply present.

So slowly start to draw your awareness to your heart center.

And so we're going to set what is called a sankalpa in yoga nidra,

Just a desire manifestation.

You can set whatever it is that you're desiring for this practice.

Stating it in the present tense,

Starting with I.

Just let whatever is coming up here in your heart be your sankalpa.

And once you have your statement,

Just repeating that silently three times in your heart.

Maybe even taking a moment to visualize what that would look like.

What it would feel like.

And take a nice slow breath in.

Gently let it go.

And letting go of your sankalpa.

Knowing there's nothing you need to do,

But once you ask,

You receive exactly what you need.

So slowly starting to bring the awareness back to the body.

Start to notice the tips of your toes,

The spaces between your toes.

The soles of both the right and the left foot.

Both the right and the left heel.

The tops of both feet.

And the right and the left ankle.

And notice both feet together.

You may feel a tingling sensation,

A lightness or heaviness.

And drawing your awareness to your right shin,

Your right calf,

Right knee,

And the back of your right knee.

Your right thigh and the back of your right thigh.

Your right hip.

Your right glute.

The front of your right pelvis.

Notice the whole right leg.

Coming aware of the deep heaviness and relaxation in the right leg.

And bringing your awareness to your left shin,

Left calf,

Left knee,

And the back of your left knee.

Your left thigh.

And the back of your left thigh.

Your left hip.

And your left glute.

The front of your left pelvis.

Notice the whole left leg.

Feeling the heaviness of the whole left leg.

Noticing both legs together,

The whole lower half of your body.

Feel that deep rest and heaviness in the whole lower half of your body.

And slowly start to bring your awareness to your right low back,

Your right waist and ribs,

Right middle back,

Right chest,

And right shoulder blade.

The top of your right shoulder.

Your right bicep and elbow.

Right forearm and right wrist.

The tips of your right fingers.

Spaces between your right fingers.

The palm of your right hand.

The back of your right hand.

Notice the whole right hand.

Maybe pulsing or tingling.

Notice the whole right arm.

The whole right side of your body.

Feeling the heaviness of the whole right side of your body.

And gently bringing your awareness to your left low back,

Left waist and ribs,

Your left middle back,

Left chest and left shoulder blade.

The top of your left shoulder.

Your left bicep and elbow.

Your left forearm and left wrist.

The tips of your left fingers.

The spaces between your left fingers.

The palm of your left hand.

And the back of your left hand.

Noticing the whole left hand.

Feeling the pulsing or tingling in the whole left hand.

The whole left arm.

The whole left side of your body.

Feeling the heaviness in the whole left side of your body.

Feeling both sides together.

And slowly start to bring your awareness to the back of your neck,

Your collarbone,

Your throat,

Your jaws,

You let it soften,

Your lips,

Your teeth,

The roots of your teeth,

Your gums,

Your tongue,

And the tip of your tongue.

Just the whole inside of your mouth.

Feeling the inside of both the right and the left cheeks.

And the outside skin on both the right and the left cheeks.

Your right ear.

Your left ear.

Your nose.

The right nostril.

The left nostril.

Feeling the whole nose as one.

Feeling both eyes together,

Heavy and at ease.

Feeling both eyelids.

The space between your eyebrows and your brow bone.

Your forehead as you let it soften.

Becoming aware of the whole face.

And bringing your awareness to the back of your skull.

And finally the crown,

The top of your head.

Noticing the whole head.

Noticing the entire body.

Entire body.

Entire body is completely relaxed.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

Drifting off.

And very gently start to become aware of your breathing.

Maybe even gently deepening your breath.

Maybe you notice the rise and fall of your belly and chest.

And bringing the tiniest of movement back to your body.

Very slowly feeling and wiggling fingers and toes.

Gently rolling your wrists and ankles.

And maybe slowly moving the head side to side if it feels good.

Starting to become aware of sounds in your environment.

Gently awakening.

And slowly on your next breath in you can bring your arms overhead taking a full body stretch with your arms and legs.

And on your exhale just place a hand on your belly and one hand on your heart.

Slowly starting to blink open the eyes to bring in some light.

And gently when you feel ready floating your hands to prayer and your thumbs to the space between your eyebrows,

Your third eye.

Thank you for letting me be your guide.

Come back to this practice anytime you need to rest,

Recharge.

Go in peace and namaste.