January 1, 2025 • 20 mins
⬇️ DAY TEN | Rest & Restore Series | Learn More ⬇️
Inner Light | 20 Minute | Yoga Nidra/NSDR
Unlock the power of your inner self and discover a deeper sense of calm and clarity with Yoga Nidra. This ancient practice combines deep relaxation, meditation, and visualization to help you tap into your inner light and unlock your full potential. In this session, you will be guided through a transformative Yoga Nidra experience, allowing you to quiet the mind, relax the body, and connect with your inner self. Discover your inner light and shine brighter than ever before.
Become a member of 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
00:37 Prepare
01:33 Physiological Sigh
02:25 The Practice Begins Now
🌙 Session Focus
• Shine brightly
• Clear your mind
• 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 Light
• I AM Resilient
• I AM Brave
• 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: Ambient Relaxation | Pond5
#yoganidra #novanidra #nsdr #mentalhealth
Become a supporter of this podcast: https://www.spreaker.com/podcast/yoga-nidra-beyond-ayla-nova--5641302/support.
Inner Light | 20 Minute | Yoga Nidra/NSDR
Unlock the power of your inner self and discover a deeper sense of calm and clarity with Yoga Nidra. This ancient practice combines deep relaxation, meditation, and visualization to help you tap into your inner light and unlock your full potential. In this session, you will be guided through a transformative Yoga Nidra experience, allowing you to quiet the mind, relax the body, and connect with your inner self. Discover your inner light and shine brighter than ever before.
Become a member of 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
00:37 Prepare
01:33 Physiological Sigh
02:25 The Practice Begins Now
🌙 Session Focus
• Shine brightly
• Clear your mind
• 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 Light
• I AM Resilient
• I AM Brave
• 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: Ambient Relaxation | Pond5
#yoganidra #novanidra #nsdr #mentalhealth
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 (00:11):
Thank you for being here. My name is Alen Nova,
and it is an honor to share nidra and a
SDR with you. In today's session, you will become aware
of your inner light, allowing for your awareness of self
(00:32):
to brighten, perhaps even in the dimmest of moments. Please
find a comfortable position, lying down with your spine in alignment.
Rest your arms naturally by your sides, palms facing skyward
or gently placed onto your heart or belly. Lace a
(00:55):
cushion under your knees or head if you require additional support.
Make any last adjustments to ensure you are truly comfortable. Then,
as you settle in, you are invited to close your
(01:17):
eyes if you feel welcome doing so. In these moments
of stillness, allow my voice to guide you into a
profound state of restfulness. Take a deep breath in before
we begin another inhale, filling the lungs completely and solely exhale,
(01:45):
letting go of any tension you may still be carrying.
One more time inhale deeply the second inhale to fill
the lungs and let go. As you exhale, I'm releasing
(02:07):
any tension or tightness, and you are supported by the
earth beneath you, held by the space around you, and
are accepted just as you are. The practice of Nintra begins. Now.
(02:32):
You are invited to feel yourself into this space to
this present moment. There is nothing else you need to do,
no problems you need to fix, or any solutions that
(02:54):
need to be uncovered. Just be here now, know that
you are meant to be here, now that everything can
wait or just these moments. Feel your body softening as
(03:17):
you begin to notice your breath, allowing yourself to settle
into a space of comfort within. Bring your attention to
the ambiance sounds around you. Let them drift through your awareness,
(03:41):
knowing that they are there, but there is no need
to create a story for them, or to judge yourself
if you do create a story. Sit back into the
observer and witness your experience on the witness your experience unfold.
(04:11):
Allow your senses to draw inward, holding your external and
internal worlds into one unified world, one of deep peace,
deep breast, and trust. In this serene state, connect with
(04:40):
a deep inner place where a gentle light of peace
and clarity resides. Allow for this calming space within you
to expand. Being felt in your core, your gut, expanding
(05:11):
up into your heart and eventually towards the mind's eye.
Here in this clear space, set your sank kalpa, your
heart felt intention for this practice. If you are not
(05:35):
currently working with the sankalpa, consider one of the following
until yours perhaps reveals itself in this practice or when
it is meant to. I am light, I am resilient,
(06:00):
h I am brave, or simply I am. Repeat your
chosen sankalpanow three times, anchoring it firmly into the center
(06:22):
of your body, your core, your heart, and your mind.
(07:00):
Release your sankalpa, knowing that you will return to it
at the closing of your practice. Begin to focus now
on your body, beginning at your right hand, feeling each
finger from your thumb to your little finger, ware of
(07:27):
the palm of the hand in the back of the hand.
Awareness moves up your right arm, releasing any tension from
your wrist, elbow, and shoulder. Allow this restorative wave to
(07:59):
travel down on the right side of your torso to
your hip, and all the way down your leg to
your right foot. Fe All this wave begins to soften
each part of yourself. As you make your way to
(08:20):
your toes, all of your right toes. Now shift your
attention to your left hand. Notice each finger thumb relaxed
(08:50):
and softening in the palm of the hand, the back
of the hand, and continue up your left arm, easing
into the wrist, elbow, shoulder, and a softness cascading down
(09:21):
the left side of your body and your torso hip
all the way down your left leg to your foot,
sensing into all of your toes, feeling the whole left
(09:41):
side of your body begin to release into this flow.
Focus now on both of your feet, feeling perhaps a
(10:04):
sense of warmth or lightness. Begin to draw this relaxed
sensation up from your toes through your feet, up both
legs simultaneously, let it rise through your lower body and
(10:25):
your abdomen and chest, harmonizing all your senses as it ascends.
Yell and relaxation spread through your back and your shoulders,
your neck, and finally to your head, over your scalp
(10:54):
to the crown of your head, softening into the eyes, cheeks,
the lips on a subtle level, feeling that with each breath,
this upward movement of calming sensations moving through your body
(11:18):
begins to bring you into a sense of balance of neutrality.
Become aware of your inhale and aware of your exhale.
(11:45):
Observing your self breathing here and without changing your breath
in any way, begin to synchronize your inhale with the
sound so ye and your exhale sound hum, allowing with
(12:11):
each inhale so and each exhale hum in helso exhil hum.
Continue repeating this mantra as you breathe. Picture yourself now
(13:06):
an illuminous space so hum build with a soft, radiant light.
The space is your inner sanctuary, place within where you
(13:29):
can begin to witness and experience your true nature illuminated.
Notice yourself in the center of this inner sanctuary, a
(13:51):
gentle glow of light expanding from your core, from your
heart and your mind. You're and bright. Feel this bright
(14:11):
light growing stronger, expanding to fill your entire being. This
light is your innate wisdom, in your inner peace, always accessible,
(14:36):
infinitely wise. Feel that your feet are firmly planted into
this moment, and this bright light energy moving upward towards
the crown of your head, shining light on all the
(14:58):
shadows and corner of your body and mind, lighting the
truth on dark moments only when your heart and body
and mind are ready to meet them. Rest in your lightness,
(15:21):
beaming a pure, bright, loving energy, washing this light throughout
your whole self. As you bask in the glow of
(16:08):
your inner light, return to your san Kalpa. Repeat your
intention here three times, and with each repetition, deepening your
connection to your limitless innerself. May this peace and clarity
(17:00):
you've cultivated in this illuminated inner resource expand into every
aspect of your life, and gradually begin to bring your
awareness back to the present. Noticing the surface beneath you,
(17:25):
the sounds around you, feeling a lightness within. As you
begin to deepen your breath, become aware of the air,
how it rests on your skin piece, how it is
(17:50):
placed on your face, and become aware of your heart,
how it is filled with life, love, and acceptance. You
are loved just as you are. The Nira practice is
(18:14):
now complete. Harium Tatsat, harium tatsat hariyum Tatsan. Take a
deep breath in and as you exhale, begin to flutter
(18:41):
your fingers and your toes, and when you're ready, slowly
open your eyes. Take a moment to honor yourself for
carving out time to practice and be in this moment.
(19:10):
May you have a beautiful rest of your night or
day until we rest again. Please subscribe, like, and share,
and to learn more about these practices or the Rest
(19:32):
and Restore series, you can sign up for the newsletter
at alanova dot com, where you will be invited to
the Nova Nidra community where beautiful conversations of this practice
are bossoming. Thank you for being here, Na Mascar
Thank you for being here. My name is Alen Nova,
and it is an honor to share nidra and a
SDR with you. In today's session, you will become aware
of your inner light, allowing for your awareness of self
(00:32):
to brighten, perhaps even in the dimmest of moments. Please
find a comfortable position, lying down with your spine in alignment.
Rest your arms naturally by your sides, palms facing skyward
or gently placed onto your heart or belly. Lace a
(00:55):
cushion under your knees or head if you require additional support.
Make any last adjustments to ensure you are truly comfortable. Then,
as you settle in, you are invited to close your
(01:17):
eyes if you feel welcome doing so. In these moments
of stillness, allow my voice to guide you into a
profound state of restfulness. Take a deep breath in before
we begin another inhale, filling the lungs completely and solely exhale,
(01:45):
letting go of any tension you may still be carrying.
One more time inhale deeply the second inhale to fill
the lungs and let go. As you exhale, I'm releasing
(02:07):
any tension or tightness, and you are supported by the
earth beneath you, held by the space around you, and
are accepted just as you are. The practice of Nintra begins. Now.
(02:32):
You are invited to feel yourself into this space to
this present moment. There is nothing else you need to do,
no problems you need to fix, or any solutions that
(02:54):
need to be uncovered. Just be here now, know that
you are meant to be here, now that everything can
wait or just these moments. Feel your body softening as
(03:17):
you begin to notice your breath, allowing yourself to settle
into a space of comfort within. Bring your attention to
the ambiance sounds around you. Let them drift through your awareness,
(03:41):
knowing that they are there, but there is no need
to create a story for them, or to judge yourself
if you do create a story. Sit back into the
observer and witness your experience on the witness your experience unfold.
(04:11):
Allow your senses to draw inward, holding your external and
internal worlds into one unified world, one of deep peace,
deep breast, and trust. In this serene state, connect with
(04:40):
a deep inner place where a gentle light of peace
and clarity resides. Allow for this calming space within you
to expand. Being felt in your core, your gut, expanding
(05:11):
up into your heart and eventually towards the mind's eye.
Here in this clear space, set your sank kalpa, your
heart felt intention for this practice. If you are not
(05:35):
currently working with the sankalpa, consider one of the following
until yours perhaps reveals itself in this practice or when
it is meant to. I am light, I am resilient,
(06:00):
h I am brave, or simply I am. Repeat your
chosen sankalpanow three times, anchoring it firmly into the center
(06:22):
of your body, your core, your heart, and your mind.
(07:00):
Release your sankalpa, knowing that you will return to it
at the closing of your practice. Begin to focus now
on your body, beginning at your right hand, feeling each
finger from your thumb to your little finger, ware of
(07:27):
the palm of the hand in the back of the hand.
Awareness moves up your right arm, releasing any tension from
your wrist, elbow, and shoulder. Allow this restorative wave to
(07:59):
travel down on the right side of your torso to
your hip, and all the way down your leg to
your right foot. Fe All this wave begins to soften
each part of yourself. As you make your way to
(08:20):
your toes, all of your right toes. Now shift your
attention to your left hand. Notice each finger thumb relaxed
(08:50):
and softening in the palm of the hand, the back
of the hand, and continue up your left arm, easing
into the wrist, elbow, shoulder, and a softness cascading down
(09:21):
the left side of your body and your torso hip
all the way down your left leg to your foot,
sensing into all of your toes, feeling the whole left
(09:41):
side of your body begin to release into this flow.
Focus now on both of your feet, feeling perhaps a
(10:04):
sense of warmth or lightness. Begin to draw this relaxed
sensation up from your toes through your feet, up both
legs simultaneously, let it rise through your lower body and
(10:25):
your abdomen and chest, harmonizing all your senses as it ascends.
Yell and relaxation spread through your back and your shoulders,
your neck, and finally to your head, over your scalp
(10:54):
to the crown of your head, softening into the eyes, cheeks,
the lips on a subtle level, feeling that with each breath,
this upward movement of calming sensations moving through your body
(11:18):
begins to bring you into a sense of balance of neutrality.
Become aware of your inhale and aware of your exhale.
(11:45):
Observing your self breathing here and without changing your breath
in any way, begin to synchronize your inhale with the
sound so ye and your exhale sound hum, allowing with
(12:11):
each inhale so and each exhale hum in helso exhil hum.
Continue repeating this mantra as you breathe. Picture yourself now
(13:06):
an illuminous space so hum build with a soft, radiant light.
The space is your inner sanctuary, place within where you
(13:29):
can begin to witness and experience your true nature illuminated.
Notice yourself in the center of this inner sanctuary, a
(13:51):
gentle glow of light expanding from your core, from your
heart and your mind. You're and bright. Feel this bright
(14:11):
light growing stronger, expanding to fill your entire being. This
light is your innate wisdom, in your inner peace, always accessible,
(14:36):
infinitely wise. Feel that your feet are firmly planted into
this moment, and this bright light energy moving upward towards
the crown of your head, shining light on all the
(14:58):
shadows and corner of your body and mind, lighting the
truth on dark moments only when your heart and body
and mind are ready to meet them. Rest in your lightness,
(15:21):
beaming a pure, bright, loving energy, washing this light throughout
your whole self. As you bask in the glow of
(16:08):
your inner light, return to your san Kalpa. Repeat your
intention here three times, and with each repetition, deepening your
connection to your limitless innerself. May this peace and clarity
(17:00):
you've cultivated in this illuminated inner resource expand into every
aspect of your life, and gradually begin to bring your
awareness back to the present. Noticing the surface beneath you,
(17:25):
the sounds around you, feeling a lightness within. As you
begin to deepen your breath, become aware of the air,
how it rests on your skin piece, how it is
(17:50):
placed on your face, and become aware of your heart,
how it is filled with life, love, and acceptance. You
are loved just as you are. The Nira practice is
(18:14):
now complete. Harium Tatsat, harium tatsat hariyum Tatsan. Take a
deep breath in and as you exhale, begin to flutter
(18:41):
your fingers and your toes, and when you're ready, slowly
open your eyes. Take a moment to honor yourself for
carving out time to practice and be in this moment.
(19:10):
May you have a beautiful rest of your night or
day until we rest again. Please subscribe, like, and share,
and to learn more about these practices or the Rest
(19:32):
and Restore series, you can sign up for the newsletter
at alanova dot com, where you will be invited to
the Nova Nidra community where beautiful conversations of this practice
are bossoming. Thank you for being here, Na Mascar
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!