30 Minute Yoga Practice | Yoga Nidra | For Recovery
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Discover new yoga practices and recovery themed talks that include recovery principles with yoga. Learn what it feels like to practice these principles in all of your poses!
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Since January, I’ve been working at a small day school teaching art and P.E. to children between the ages of 5-11.
The school is small, but full of personality.
With the weather being very characteristically spring-esque (in like a lion, out like a lamb and all), we had a beautiful day on Wednesday, so I decided to take the children to a nearby park.
The first group of children (the eldest of them all) played kickball, fought with each other furiously about the rules of the game, and had a great time.
The second group of children (2nd and 3rd graders) frolicked on a hillside plucking grass and daisies and throwing it in the air like confetti—fantastic.
The third group of children are kindergarteners and they were a more fickle crowd to please.
Kindergartener #1: Terrified to the point of paralysis about the dogs in the park.
Kindergartener #2: Wanted to go play with all of the dogs.
Kindergartener #3: Refused to play and clung to my hip.
Kindergartener #4: “If she’s not playing, then neither will I.” Clung to my other hip.
Kindergartener #5: “I have to go to the baph-room.”
Kindergartners #6 & #7: Held hands and ran amok.
Kindergartener #8: Aloof af.
Kindergartner #9: Deeply desires to direct all of the other kindergartners and me too.
Wooooooooooof, I was exhausted by the end of that day.
That's when I turned to my trusty stress-buster, Yoga Nidra.
It's like a magical reset button that helps me find my inner calm after a day of kindergarten chaos.
If you've ever felt like you're on the brink of pulling your hair out, Yoga Nidra might just be the mental massage you didn't know you needed.
In this week’s episode of Baptiste Power Vinyasa Flow Yoga with Kari, I offer you a Yoga Nidra practice.
Yoga Nidra is a powerful technique that helps to induce deep relaxation and facilitate the release of tension and stress from the body and mind.
It's often referred to as "yogic sleep" because it allows you to experience a state of consciousness that is similar to the moments just before you fall asleep.
During a Yoga Nidra practice, you lie down in a comfortable position and follow the guidance of my voice, which leads you through a series of relaxation techniques and visualizations.
The goal is to enter a state of complete relaxation while remaining aware and present.
If you find yourself needing a mental break, but don’t want a full blown nap-time, this Yoga Nidra practice is an excellent in-between option.
I hope you enjoy this week’s Yoga Nidra practice.
If you find yourself needing a break from anyone or anything, it’s a simple practice that you can lie down for.
No special equipment required, just a time to rest your eyes and your mind.
With love,
~Kari
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TRANSCRIPTS:
Yoga Nidra Practice
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Kari Doherty: [00:00:00] Hey friend. Thank you for listening to Baptist Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every.
Just for you. Plus, if you join my Patreon, I will include extra bonus content like weekly meditations, longer practice recordings, and special surprises just for Patreon members. Your support means the world to me. All right, sweet friend. Practice on. Hello my friend. Let's practice in today's practice.
We'll be doing a Yoga Nidra practice. Yoga Nidra is a [00:01:00] powerful technique that helps to induce deep relaxation and facilitate the release of tension and stress from the body and mind. It's often referred to as Yoic sleep because it allows you to experience a state of consciousness that is similar to the moments just before you fall.
During a Yoga Nidra practice. You lie down in a comfortable position and follow the guidance of your teacher, which leads you through a series of relaxation techniques and visualizations. The goal is to enter a state of complete relaxation while remaining aware and present,
come and lie down on your back.
Take time to arrange yourself so that you are completely comfortable and [00:02:00] able to stay in this position. For the next 20 minutes or so, be sure you have some cushion under your head for padding, maybe something under your knees for support and a blanket to cover you if you feel at all.
Become aware of yourself lying on the floor,
your whole body lying on the ground.
Become aware of the.
To visualize the room that you are lying in and listen to the sounds around you[00:03:00]
gradually bring the sounds closer in. until the sound of your own breath is in the foreground of your awareness and everything else, except my voice falls away.
Invite the body to relax, fully cultivating a sense of deep. Inner stillness
Yoga Nira is a meditative practice. The intention is to stay awake [00:04:00] and follow along on an inner journey
if you find yourself falling asleep. Gently draw yourself back to consciousness.
Repeat to yourself now three times. I am practicing yoga neidra. I will stay awake.
I am practicing yoga neidra. I will stay awake. I am practicing yoga nidra. I will stay awake
from within, connect to a heartfelt intention or a positive resolve about yourself. [00:05:00] Let the words formulate naturally. In a simple phrase such as letting go, I take this time to care for myself. You are welcome to use this phrase or work with one that emerges from within you. Repeat your resolve three times.
Now we begin the rotation of consciousness by taking a trip through the different parts of the body. Imagine that you are lying back in a shady grove. The soft, moist grasp beneath you, a light [00:06:00] breeze. Brushing each part as I name it, leaving it refreshed and invigorated. Move your awareness swiftly through the body.
Following along with my voice.
Beginning on the left side with the hand
thumb
index finger, middle finger ring finger. Pinky finger. Palm of hand. Become aware of the palm, the back of the hand, the wrist, [00:07:00] the lower arm, the elbow, the upper arm, the shoulder. The armpit,
ribcage, the left waist, the left hip, the left thigh kneecap the calf muscle. The ankle, the heel, the soul of the left foot, the top of the foot, the big toe, second toe, [00:08:00] third, fourth, and fifth toe.
Feel the whole left side of the body fanned with the passing breeze. The moist earth cradling you.
Moving to the right side
Thumb. Index finger, middle finger, ring finger, pinky finger, palm of the hand. Become aware of the palm, the back of the hand, [00:09:00] the wrist. The lower arm, the elbow, the upper arm. The shoulder, the armpit, ribcage, the right waist, the right hip, the right thigh. Kneecap, the calf muscle, the ankle, the heel, the soul of the right foot, the top of the foot, the big toe, second toe, third.[00:10:00]
Fourth and fifth toe,
feel the whole right side of the body fanned with the passing breeze. The moist earth cradling you.
Move your awareness to the back of the head.
Let it sink to the ground.
Feeling embraced by the soft cushion of grass.
Experience the sensation of moisture like dew [00:11:00] trickling down the back of the neck, along the spine, and across the back around the buttocks and down the backs of the legs.
Now go to the top of the head. Feel the top of the head and forehead fanned by the wind.
Now refreshing. Breeze blowing across the temples. The left eyebrow, right eyebrow and space between the brows
left eye, [00:12:00] then right the left ear, the right ear, left cheek. Right cheek, the nostrils, the tip of the nose, the upper lip, the lower lip, the chin, the throat, the left breast, the right breast. The heart center, the abdomen, the pelvis, a light gust brushing over your skin [00:13:00] like a feather.
Focus your awareness on the Naval Center, abdomen and pelvic girdle.
Let your attention gather there.
Have a sensate awareness of the rise and fall of the belly with the breath.
Notice a sensation of spaciousness within the belly and spaciousness all around the belly.[00:14:00]
With each breath, encourage a deep release and relaxation in the abdominal cavity.
Surrender the weight of the body to the cool embracing earth. And let the flow of the breath, like the flow of the breeze, waft within you and around you.
Feel the coolness of the air as it brushes the inside of the nostrils. And the back of the throat[00:15:00]
as you breathe in, say the word balance silently to yourself.
Let the exhale be slow and deep.
Feel the release of tension and say calm silently to yourself with each outgoing breath.
Inhale balance. Exhale, calm[00:16:00]
as you breathe in and out. Begin to imagine the inhalation breath first entering through the left nostril, and then the exhalation breath exiting through the right.
Then inhale through the right nostril
and exhale through the left.
Continued to breathe this way. Inhale left, exhale right, [00:17:00] and then inhale, right, and exhale left.
In inhale balance,
exhale, calm,
experience, the. Like an inner current, it's confluence coursing through you, like the gentle wind cleansing your insides, bringing complete balance and calm.[00:18:00]
Be aware. Of the content of your consciousness just as it is without any need to change or modify your experience,
relax and be with everything just as it is.
Be aware. Of being aware,[00:19:00]
bring your sensate awareness to your physical body. Thinking to yourself, I have a body and I am aware of this body.
This body experiences, different conditions of health and sickness, stress and relaxation. I have a body and I am aware of this body.
This body is an experience unfolding in my awareness.
I have a [00:20:00] body and I am more than the experience of this body. I am aware of this body.
Be aware of the emotions that come and go in this body.
I have emotions and I am aware. Of these emotions.
These emotions are experiences unfolding in my awareness,
changing sometimes contradictory[00:21:00]
swinging from love to hatred, from calmness. To anger from joy to sorrow.
I have emotions and I am more than the experience of emotions.
I am aware of these emotions arising in the field. Of unchanging awareness.
Be aware of the thoughts that run through the mind and are constantly [00:22:00] changing.
I have thoughts. , I have a mind, but I am more than this. Mind filled with thoughts, thoughts changing, chasing one another within this mind.
I am the awareness that perceives this mind. And it's constantly changing conditions.
Be aware of all the objects in awareness, sensation, feeling. [00:23:00] Thought and experience.
Notice how each arises in the ever-present field of awareness.
Say to yourself, I experience sensation, feeling. and thought
I am not separate from them.
All of these move within the field of my awareness.
I am the one who is aware of them.
I am aware and distinct from these movements.[00:24:00]
I am the one who is aware.
Now tap into the sensate feeling of this. I am. Who is aware?
Trace the feeling of I am down from the brain and into the body.
Locate and feel the bodily location of I am.
In the heart center
and rest in the [00:25:00] heart as the feeling of pure awareness,
be with the experience of I am without judgment. Free of any need to do or change,
simply be with the purity of I am
abiding in a sea of awareness.
A sea of consciousness.[00:26:00]
Return your attention to the flow of the breath.
Inhale balance.
Exhale, calm.[00:27:00]
Feel the ribcage and belly expand with each inhalation breath. And release. With each exhale,
become aware of your body lying on the floor.
Feel your body lying on the floor.
Become aware of the room around you,
the sounds around You
bring to mind [00:28:00] the heartfelt prayer from the beginning of the practice,
your own. Or the one offered earlier, letting go. I take this time to care for myself.
Repeat your resolve once again, three times.
Begin to gradually open your eyes,
let them open and close. [00:29:00] Several times
rocking gently between the interior world and the exterior world,
allow the eyes to naturally come to focus and receive the light. As they are ready,
then stretch your body,
curl your knees to your chest,
and then roll over to your favorite side.
For just a [00:30:00] few breaths
and then slowly transition to a seated position.
Bring your palms to. At the center of your chest and take a moment to notice how you feel.
Bring your palms to the center of your forehead and bow your head towards your heart
in honor of you. And me and this practice that we share, I bow [00:31:00] to you, my friend, and say .
Thank you for practicing with me today. I hope you enjoyed it. Please consider joining my Patreon. You can find the link in the show notes.
