Yoga Nidra-Based Meditation for Deep Sleep & Midday Energy Boost (80)
Nov 15, 2023Season 1Episode 80
Holly Zajur
Unlock the transformative power of a 18-minute guided yoga nidra-based practice, simulating the rejuvenating effects of a full 90-minute REM sleep cycle.
The practice guides you through breathwork, a detailed body scan, and sensory awareness. Whether you're seeking to drift into a peaceful sleep or need a gentle pick-me-up in the middle of your day, this episode is a nourishing gift for your mind and body. Download this episode and start at the time stamp below to give yourself the gift of rest anytime you need.
Unlock the transformative power of a 18-minute guided yoga nidra-based practice, simulating the rejuvenating effects of a full 90-minute REM sleep cycle.
The practice guides you through breathwork, a detailed body scan, and sensory awareness. Whether you're seeking to drift into a peaceful sleep or need a gentle pick-me-up in the middle of your day, this episode is a nourishing gift for your mind and body. Download this episode and start at the time stamp below to give yourself the gift of rest anytime you need.
Episode sponsored by Connect Wellness. Connect Wellness empowers people with tools to connect with themselves, others, and the present moment.
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Holly:
Hi everyone and welcome back to how the Wise One Grows. So you might notice, my voice sounds a bit different right now. Slash, I barely have a voice right now. So the last couple of weeks I have been recovering from shingles. Then I got a cold. Now I have lost my voice, so all signs are pointing at rest. So that's what we're gonna do today. I'm not gonna talk much and we're gonna dive right in to a guided yoga nidra practice, which is a yogic sleep. 15 minutes of this, which is about how much we have recorded, equates to a 90-minute REM cycle. I highly recommend that we all lean in to some extra rest right now. I know that I need it and that I'm gonna honor it. I hope you do too.
Holly:
You can use this meditation anytime that you need. It's great to use if you're having trouble falling asleep at night. If you just need a little reboot in the middle of the day, you can download this episode. The timestamp of when the meditation starts is in the show notes, so you can play this every evening as you fall asleep or anytime. You just need a reset.
Holly:
So settle in to a space where you feel safe and supported and can rest. You can practice lying down, seated, whatever's gonna serve you, and let's get started. If it feels safe, gently rest your eyes and notice where your body is resting on the earth and notice all points that are touching the earth and keep curious with your body right now. Is there any subtle adjustment that you could make that would allow you to feel 5 to 10% more comfortable here and move your body in that way? Adjust the body as you need to meet that need and, with the gaze, if it feels safe, you can gently rest your eyes.
Holly:
If you haven't already done so, just start to notice the breath, and now I want you to imagine that there is a circle of protection around you. So kind of visualize where you're seated or lying down right now and for me I kind of envision like a circle of light beaming up around me keeping me safe in this space. Whatever would feel safe to you. Visualize that all around you right now and as you feel the support of the earth beneath you, know that you are safe here, know that you are held. Inhale and exhale. Notice where in the body you feel the breath, as it flows in and as it flows out. Start to get curious about the breath here, just if it has a texture, a temperature, a weight a smell a taste.
Holly:
Inhale and exhale Now slowly begin to deepen the breath. Take a long slow inhalation followed by a longer slower exhalation, and pause Long slow inhale, even longer slower exhale, then pause Long slow inhalation. Longer, slower exhalation and pause.
Holly:
Long slow inhale, then a longer, slower exhale and pause. Continue to breathe in this way. Now release any control over the breath and allow yourself to surrender to the natural rhythm and intuition of the breath as it flows in and as it flows out. We're going to take a moment here to set an intention for your practice today. Maybe there's something that inspired you to arrive, something you'd like to release or receive in your life. Please repeat that intention three times in your mind. This intention is like planting a seed in the fertile soil of your mind, and as we practice, and each time you practice, you water this seed, slowly allowing the benefits to bloom in your life.
Holly:
Inhale and exhale. We will now transition to a gentle scan of the body. I will name various parts and ask you to bring your awareness to each point as you hear it named, but please refrain from moving any part, as it may prevent you from fully relaxing. Simply try to remain awake and alert by listening to the sound of my voice. Inhale and exhale. The practice begins on the right side Right hand, thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, armpit, hip waist thigh knee calf ankle heel sole of the foot, top of the foot.
Holly:
Right big toe, second toe, third toe, fourth toe, sith toe, left hand thumb, second finger, third finger, fourth finger, fifth finger, palm of the hand, back of the hand, wrist Form, elbow, upper arm, arm pit, waste, hip, thigh, knee, calf Ankle.
Speaker 3:
Heel Soul of the foot, top of the foot.
Holly:
Left big toe, second toe, third toe, fourth toe, fifth toe, right heel, left heel, right calf, left calf, right thigh, left thigh, lower back, middle back, upper back, the entire spine. Right shoulder blade, left shoulder blade, back of the neck, back of the head.
Speaker 3:
Top of the head.
Holly:
Forehead, right temple, left temple, right cheek, left cheek, nose, upper lip, lower lip, both lip together, chin Jaw Throat, right side of the chest, left side of the chest, upper abdomen, naval Lower abdomen, right hip, left hip, the whole right leg, the whole left leg, the whole right arm, the whole left arm.
Speaker 3:
The whole face, the whole head.
Holly:
The whole torso.
Speaker 3:
The whole body.
Holly:
The whole body, the whole body, the whole body resting on the earth. Notice where the body touches the earth and imagine the body becoming light and weightless. The head is light and weightless. The limbs are light and weightless. The torso is light and weightless. The whole body light and weightless. The whole body so light and weightless as if it could float away from the earth and into the sky above. Visualize the body floating into the clouds. Inhale and exhale. Now imagine the body becoming heavy. Feel this heaviness throughout the entire body. The head is heavy. The limbs are heavy, the torso is heavy. The whole body is heavy, so heavy that it could melt into the earth beneath you.
Speaker 3:
Inhale.
Holly:
And exhale. Return to the sensation of your body resting on the earth and the breath flowing through the body. Allow yourself to be held here as you breathe and drift off to sleep or, if you're ready, you can slowly open your eyes as you return to this space. Inhale and exhale.