December 18, 2024 • 20 mins
⬇️ DAY SEVEN | Rest & Restore Series | Learn More ⬇️
Access Joy | 20 Minute | Yoga Nidra/NSDR
Join the Nova Nidra Community Today by signing up for the newsletter at www.aylanova.com
Here, you will connect with a like-minded, supportive community that values deep rest.
00:12 Introduction
00:44 Prepare
01:50 Physiological Sigh
02:44 The Practice Begins Now
🌙 Session Focus
• Discover equanimity
• Honour your body
• Restore your nervous system
🔄 When to Practice
• Upon waking
• After exercising
• Afternoon rest
• Before bed
🌌 Preparing for the Session
• Find a quiet, comfortable spot where you can lie down undisturbed.
• Use cushions for support under your knees or head if needed.
💭 Sankalpa | Heartfelt Intention
• I AM Kind
• I AM Loving
• I AM Bright
• I AM
🌜 After the Practice
• Practice Gratitude
• Meditate
• Journal
• Reflect
Thank you for being here.
Rest well.
Be well,
Ayla Nova
Namaskar. 🙏
🖤 Instagram: https://www.instagram.com/aylanovanidra/
🎼 Intro Music: @cuemusicc
🎥 Intro Video: @sshabir (Instagram)
🎶 Meditation Music: 417hz Solfeggio Frequency | Jordran Jessep | Pond5
#yoganidra #novanidra #nsdr #joy
Become a supporter of this podcast: https://www.spreaker.com/podcast/yoga-nidra-beyond-ayla-nova--5641302/support.
Access Joy | 20 Minute | Yoga Nidra/NSDR
Join the Nova Nidra Community Today by signing up for the newsletter at www.aylanova.com
Here, you will connect with a like-minded, supportive community that values deep rest.
00:12 Introduction
00:44 Prepare
01:50 Physiological Sigh
02:44 The Practice Begins Now
🌙 Session Focus
• Discover equanimity
• Honour your body
• Restore your nervous system
🔄 When to Practice
• Upon waking
• After exercising
• Afternoon rest
• Before bed
🌌 Preparing for the Session
• Find a quiet, comfortable spot where you can lie down undisturbed.
• Use cushions for support under your knees or head if needed.
💭 Sankalpa | Heartfelt Intention
• I AM Kind
• I AM Loving
• I AM Bright
• I AM
🌜 After the Practice
• Practice Gratitude
• Meditate
• Journal
• Reflect
Thank you for being here.
Rest well.
Be well,
Ayla Nova
Namaskar. 🙏
🖤 Instagram: https://www.instagram.com/aylanovanidra/
🎼 Intro Music: @cuemusicc
🎥 Intro Video: @sshabir (Instagram)
🎶 Meditation Music: 417hz Solfeggio Frequency | Jordran Jessep | Pond5
#yoganidra #novanidra #nsdr #joy
Become a supporter of this podcast: https://www.spreaker.com/podcast/yoga-nidra-beyond-ayla-nova--5641302/support.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:15):
Thank you for being here. My name is Alea Nova,
and it is an honor to share this yoga Nidra
n SDR practice with you. On the day of this
Nidra release, it is my mom's birthday and I would
like to dedicate this practice to her. May you access
(00:36):
the joy you give to others so freely. I love you, Mom.
Now let's begin. Please find a comfortable position, lying down
with your spine in alignment. Rest your arms by your sides,
(00:59):
play saying your palm skyward or gently onto your heart
or belly. Likes a cushion under your knees or head
if you need any additional support, make any last adjustments
(01:21):
to ensure you are truly comfortable, And as you settle in,
gently close your eyes if you feel comfortable doing so.
In these moments of stillness, allow my voice to guide
(01:44):
you into a profound state of restfulness. Before we begin,
Let's start by calming our nervous system. Take a deep
breath in other breath to fill the lungs completely and
slowly exhale. Release out through the mouth another time, deep inhale.
(02:15):
The second inhale to fill the lungs completely and exhale,
letting go of any stress or remaining tightness. Feel supported
by the ground beneath you, trusting it to hold you completely.
(02:38):
During this time, you have created for yourself the practice
of nittra and is the art begins now. And as
you sink into this moment, be present with your body.
(03:06):
Notice the space you hold in this moment. Let each
breath help you soften more deeply into the here and now.
You are precisely where you are meant to be. There's
nothing to correct, to solve or fix. This time is
(03:33):
for you to unwind, breathe, and engage in your experience.
Settle in comfortably, and shift your focus to the sounds
that surround you. Listen without holding a letting them flow
(04:01):
in and out with ease, and allow for your senses
to draw inward, blending your surroundings an inner world into
one felt experience. Find within you a place where peace
(04:34):
naturally resides. Feel this peacefulness as a gentle glow within
and let it expand to all of your edges. Connect
(04:56):
to this glowing essence to your heart, allowing for its
energy to rise towards the mind's eye between the brows.
Then from this place, pland your sank Kalpa in your
(05:19):
heartbelts intention. If you are not already working with a
sank kalpa, consider one of the following until you discover
one that resonates during the practice or when it is
meant to appear. I am kind, I am loving, I
(05:50):
am bright, or simply I am within your mind's eye.
(06:13):
Repeat your saying Helpa three times. Allow for my voice
(07:04):
to guide you through the rotation of consciousness. If you
lose your place, return to my voice, allowing for my
words to become your words. Begin to focus at the
crown of your head. Notice any sensations here without judgment,
(07:40):
allow them to descend to your forehead, not too your temples.
Gently move your awareness to your eyes. Soften the muscles
around your eyes, across your cheeks. Feeling the softening move
(08:10):
towards your jaw, along your neck, melting into your shoulders,
releasing any burdens or stress. Feel the relaxation flow down
(08:46):
your arms, from your shoulders, through your elbows, to your wrists,
(09:12):
and finally into your hands. Notice the lightness in each finger. No,
(09:40):
Gently guide your focus to your chest in your heart,
listening so deeply you can hear the beat of your
(10:03):
heart most each beat. Feel a spread of peacefulness and warmth.
Go down your chest unto your abdomen, softening into the hips.
(10:37):
Allow that warm, peaceful feeling to flow through your legs,
softening your thighs and your knees, your calves until it
eventually meets your feet and all of your toes. Feel
(11:04):
each part of your body connected and supported, anchored by
the gentle rhythm of your heart, your whole body in awareness. Now,
(11:36):
gently shift your focus to your breath. Feel the flow
of air in and out of your nostrils. Notice the
cooling as you inhale, and the warmth as you exhale.
Aware you are breathing in joy. Where you are breathing
(12:02):
out resistance. Where you are breathing in joy. Where you
are breathing out resistance. Where you are breathing in joy.
(12:23):
Where you are breathing out resistance. Release your breath and
(13:31):
to visualize yourself in a vibrant, sunlit field, surrounded by
flowers and the laughter of children. Feel the freedom and
the lightness that comes with childlike joy and playfulness. Engaging
(14:02):
in this scene, running, laughing, and playing with complete abandon
Feeling the grass under your feet and the sun on
your face. And a rainbow in the sky. Now reflect
(14:41):
on the polarity of adult responsibilities and the simplicity of childhood.
And as you stand in this field, allow your so
to shift between these polarities, from the joyous abandon of
(15:06):
play the structured calm of responsibility, and back again. With
each transition, recognize that you can carry joy into all
(15:31):
aspects of life, blending playfulness with responsibility and harmonious balance,
(15:51):
with a lightness in your heart and a steadiness in
your feet. To pare your intention yours and kalpa three
more times, he'll it resonate throughout your entire being as
(16:17):
you reaffirm your truth MHM. And gradually bring your awareness
(17:09):
back to the present, bringing this joyful sense of awareness
and the truth of yours s and Kelpa. Notice the
surface beneath you, sensing the return of sounds around you,
(17:38):
and feel your breath deepened, becoming aware of the air.
Now it rests on your skin, peace, how it is
placed on your face, and aware of your heart, how
(17:58):
it is filled with the life, love and acceptance, and
you are loved just as you are. An intra practice
is now complete. Harium tot st harium tot st Hari
(18:28):
om totst. Take a deep breath in and as you exhale,
begin to wiggle your fingers and toes, and when you're
(18:52):
ready soil we begin to open your eyes. Take a
moment to honor yourself, taking this time just for you.
May you have a beautiful rest of your night or
(19:14):
day until you rest again. Please subscribe, like, and share,
and if you would like to learn more about the
Rest and Restore series, you can sign up to the
(19:35):
newsletter at alannova dot com where you will receive an
invitation to the Nova n Intra community, where I hope
that you join in to the RESTful, supportive conversation there.
Thank you for being here. I'm not a scar, he
Thank you for being here. My name is Alea Nova,
and it is an honor to share this yoga Nidra
n SDR practice with you. On the day of this
Nidra release, it is my mom's birthday and I would
like to dedicate this practice to her. May you access
(00:36):
the joy you give to others so freely. I love you, Mom.
Now let's begin. Please find a comfortable position, lying down
with your spine in alignment. Rest your arms by your sides,
(00:59):
play saying your palm skyward or gently onto your heart
or belly. Likes a cushion under your knees or head
if you need any additional support, make any last adjustments
(01:21):
to ensure you are truly comfortable, And as you settle in,
gently close your eyes if you feel comfortable doing so.
In these moments of stillness, allow my voice to guide
(01:44):
you into a profound state of restfulness. Before we begin,
Let's start by calming our nervous system. Take a deep
breath in other breath to fill the lungs completely and
slowly exhale. Release out through the mouth another time, deep inhale.
(02:15):
The second inhale to fill the lungs completely and exhale,
letting go of any stress or remaining tightness. Feel supported
by the ground beneath you, trusting it to hold you completely.
(02:38):
During this time, you have created for yourself the practice
of nittra and is the art begins now. And as
you sink into this moment, be present with your body.
(03:06):
Notice the space you hold in this moment. Let each
breath help you soften more deeply into the here and now.
You are precisely where you are meant to be. There's
nothing to correct, to solve or fix. This time is
(03:33):
for you to unwind, breathe, and engage in your experience.
Settle in comfortably, and shift your focus to the sounds
that surround you. Listen without holding a letting them flow
(04:01):
in and out with ease, and allow for your senses
to draw inward, blending your surroundings an inner world into
one felt experience. Find within you a place where peace
(04:34):
naturally resides. Feel this peacefulness as a gentle glow within
and let it expand to all of your edges. Connect
(04:56):
to this glowing essence to your heart, allowing for its
energy to rise towards the mind's eye between the brows.
Then from this place, pland your sank Kalpa in your
(05:19):
heartbelts intention. If you are not already working with a
sank kalpa, consider one of the following until you discover
one that resonates during the practice or when it is
meant to appear. I am kind, I am loving, I
(05:50):
am bright, or simply I am within your mind's eye.
(06:13):
Repeat your saying Helpa three times. Allow for my voice
(07:04):
to guide you through the rotation of consciousness. If you
lose your place, return to my voice, allowing for my
words to become your words. Begin to focus at the
crown of your head. Notice any sensations here without judgment,
(07:40):
allow them to descend to your forehead, not too your temples.
Gently move your awareness to your eyes. Soften the muscles
around your eyes, across your cheeks. Feeling the softening move
(08:10):
towards your jaw, along your neck, melting into your shoulders,
releasing any burdens or stress. Feel the relaxation flow down
(08:46):
your arms, from your shoulders, through your elbows, to your wrists,
(09:12):
and finally into your hands. Notice the lightness in each finger. No,
(09:40):
Gently guide your focus to your chest in your heart,
listening so deeply you can hear the beat of your
(10:03):
heart most each beat. Feel a spread of peacefulness and warmth.
Go down your chest unto your abdomen, softening into the hips.
(10:37):
Allow that warm, peaceful feeling to flow through your legs,
softening your thighs and your knees, your calves until it
eventually meets your feet and all of your toes. Feel
(11:04):
each part of your body connected and supported, anchored by
the gentle rhythm of your heart, your whole body in awareness. Now,
(11:36):
gently shift your focus to your breath. Feel the flow
of air in and out of your nostrils. Notice the
cooling as you inhale, and the warmth as you exhale.
Aware you are breathing in joy. Where you are breathing
(12:02):
out resistance. Where you are breathing in joy. Where you
are breathing out resistance. Where you are breathing in joy.
(12:23):
Where you are breathing out resistance. Release your breath and
(13:31):
to visualize yourself in a vibrant, sunlit field, surrounded by
flowers and the laughter of children. Feel the freedom and
the lightness that comes with childlike joy and playfulness. Engaging
(14:02):
in this scene, running, laughing, and playing with complete abandon
Feeling the grass under your feet and the sun on
your face. And a rainbow in the sky. Now reflect
(14:41):
on the polarity of adult responsibilities and the simplicity of childhood.
And as you stand in this field, allow your so
to shift between these polarities, from the joyous abandon of
(15:06):
play the structured calm of responsibility, and back again. With
each transition, recognize that you can carry joy into all
(15:31):
aspects of life, blending playfulness with responsibility and harmonious balance,
(15:51):
with a lightness in your heart and a steadiness in
your feet. To pare your intention yours and kalpa three
more times, he'll it resonate throughout your entire being as
(16:17):
you reaffirm your truth MHM. And gradually bring your awareness
(17:09):
back to the present, bringing this joyful sense of awareness
and the truth of yours s and Kelpa. Notice the
surface beneath you, sensing the return of sounds around you,
(17:38):
and feel your breath deepened, becoming aware of the air.
Now it rests on your skin, peace, how it is
placed on your face, and aware of your heart, how
(17:58):
it is filled with the life, love and acceptance, and
you are loved just as you are. An intra practice
is now complete. Harium tot st harium tot st Hari
(18:28):
om totst. Take a deep breath in and as you exhale,
begin to wiggle your fingers and toes, and when you're
(18:52):
ready soil we begin to open your eyes. Take a
moment to honor yourself, taking this time just for you.
May you have a beautiful rest of your night or
(19:14):
day until you rest again. Please subscribe, like, and share,
and if you would like to learn more about the
Rest and Restore series, you can sign up to the
(19:35):
newsletter at alannova dot com where you will receive an
invitation to the Nova n Intra community, where I hope
that you join in to the RESTful, supportive conversation there.
Thank you for being here. I'm not a scar, he
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