December 14, 2024 • 20 mins
⬇️ DAY THREE | Rest & Restore Series | Learn More ⬇️
Complete Calm | 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
00:33 Prepare
01:33 Physiological Sigh
02:05 The Practice Begins Now
🌙 Session Focus
• Achoring into deep rest
• Resting in the peaceful mountains
• Rewiring your brain for complete calmness
🔄 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 Safe
• I AM Secure
• I AM Stable
• 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: Meditative Music For Sleep | Oleksandr Chukhlib | Pond 5
#yoganidra #novanidra #nsdr #calmingthemind
Become a supporter of this podcast: https://www.spreaker.com/podcast/yoga-nidra-beyond-ayla-nova--5641302/support.
Complete Calm | 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
00:33 Prepare
01:33 Physiological Sigh
02:05 The Practice Begins Now
🌙 Session Focus
• Achoring into deep rest
• Resting in the peaceful mountains
• Rewiring your brain for complete calmness
🔄 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 Safe
• I AM Secure
• I AM Stable
• 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: Meditative Music For Sleep | Oleksandr Chukhlib | Pond 5
#yoganidra #novanidra #nsdr #calmingthemind
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 (00:16):
Thank you for being here. My name is ale Nova,
and it is truly an honor to share the practice
of Nidra an sdr with you. In today's session, we
are going to be creating complete calmness within. Please find
a comfortable position, lying down with your spine in alignment.
(00:41):
Rest your arms naturally by your sides, palms facing skyward,
or gently placing them onto your heart or belly. Place
a cushion under your knees or head if you feel
as though you need additional support, and ensure that you
(01:02):
have made yourself nice and comfortable, making any last adjustments
that you need so that you can settle in deeply,
and when you're ready, you're invited to gently close your
eyes as you're guided through these moments of stillness. Allow
(01:25):
for my voice to guide you into a RESTful state.
Before we begin to take a deep breath in another
sharper inhale and exhale fully release another time inhale deeply
(01:53):
another sharper inhale, and let go of any residual tension
or tightness or stress. Feel the support of the surface
beneath you, trusting that it will hold you completely, and
(02:20):
the practice begins. Now feel your body begin to soften,
sensing the depth of your breath, expanding and contracting in
your body. Know that there's nowhere else you need to be.
(02:45):
Right now, you are resting and restoring your nervous system,
settling into a space of ease within your since your
(03:08):
awareness explore the space that you rest in, allowing for
all of your senses to become present. Noticing what is
touching your body, even if it's just the air on
(03:31):
your skin or the weight of your clothes. Notice the
taste within the mouth, with a smell within the room,
and although the eyes are closed, there's a sense of awareness,
(03:59):
vnability to see through the dark and now noticing the sounds,
whether they are far or near. Begin to allow this
(04:24):
outer experience to melt into the inner experience. Feeling the
beat of your heart with the energy that is moving
through you even in this moment of stillness, Let it
(04:50):
be a sense of a calming blanket, weighted and comfortable,
resting over you, grounding you into this moment and in
this tranquil space, discover a place within where you truly
(05:11):
do sense calm. Allow for this calm space and your
awareness to travel throughout your body, until eventually it lands
(05:35):
on the heart. From this soothing space, invite your inner
truth to ascend to the mind. Calling in your san
(05:58):
kelpa your heart felt intention for this practice, and let
it be clear, concise, present, tense in words that resonate deeply,
(06:24):
consider I am safe, I am secure, I am stable,
or simply I am Silently repeat your chosen sen kelpa
three times, planting it firmly within your heart and mind,
(07:36):
and release these words. Begin to connect with your body,
feeling each part with focused awareness. Practice releasing any attachments
(07:57):
as you swiftly travel your attention through each part. No
begin by focusing your awareness on the right side of
your body, the whole right side of your body. Notice
(08:23):
any sensations in your right hand, moving through your right
arm up to your shoulder, and generally release each sensation
(08:45):
as you acknowledge it. Let this relaxation spread through your
right side torso down through your right hand, hip your
right leg, finally reaching your right foot. Shift your attention
(09:21):
to the left side of your body, starting with your
left hand, moving through your left arm to your left shoulder.
(09:56):
Notice and release any sensations as they arise. Nice wave
(10:17):
of relaxation travels down your left torso onto your left hip,
harving down your left leg onto your left foot, aware
(10:46):
of the whole left side of your body, whole left
side in each part, surrender into your RESTful stillness. Now
(11:21):
generally in direct your attention to the top of your head,
your face, all of the features of your face, moving
down through your neck and your shoulders, blowing down your spine,
(11:57):
all the way down your legs to your toes chusing
each part of your body, embracing the wholeness of your
being as you are relaxed and supported. Connect now to
(12:28):
your breath, your awareness traveling from your body to your breath,
Feeling the flow of air in and out of your nostrils.
(12:48):
Awareness as you breathe in, an awareness as you breathe
out with each breath, deep in your connection to your body,
to your mind, to the peace within you. Let this
(13:34):
rhythmic breath be a wave that washes over your entire being,
soothing and calming your senses. And as you rest your
(14:40):
breathing and being, see the gentle colors of the sunrise
painting the sky and reflecting on the water. I feel
(15:08):
a sense of deep tranquility as you observe this scene
and notice the polarity of the snow covered mountains. The
(15:31):
world seems to pause, a hush of the tops blanketed
in white. Let this stillness deepen the sense of calm
you hold within, and allow the tranquility of the still
(15:58):
lake and the quiet, snowy mountains to anchor you into
complete calm. Return now to your intention, your seen Kalpa,
(16:27):
declaring it three times, feeling resonate throughout your entire being,
(17:27):
and gradually return, taking the truth of these words with
you as you go, and begin to notice your physical
form within this space, feeling the earth beneath you and
(17:53):
the sounds around you, Allowing your breath to deepen and
awakening the body, becoming aware of the air, how it
rests on your skin peace, how it is placed on
(18:15):
your face and your heart, how it is filled with life,
love and acceptance. You are loved just as you are.
The practice is now complete. Harium tatsat, harium tatsot, harium tatsa.
(18:54):
Take a deep breath in and as you exhale, begin
to fletter the fingers and the toes. When you're ready,
slowly open your eyes, taking a moment to honor yourself
(19:18):
for cultivating calmness within your day. May you have a
beautiful rest of your day or night until we rest again.
Please subscribe, like, and share, and to learn more about
(19:39):
this practice or upcoming offerings, be sure to sign up
to the newsletter at alnova dot com enjoin the Nova
Natric community. Thank you for being here. I'm a muscar.
Thank you for being here. My name is ale Nova,
and it is truly an honor to share the practice
of Nidra an sdr with you. In today's session, we
are going to be creating complete calmness within. Please find
a comfortable position, lying down with your spine in alignment.
(00:41):
Rest your arms naturally by your sides, palms facing skyward,
or gently placing them onto your heart or belly. Place
a cushion under your knees or head if you feel
as though you need additional support, and ensure that you
(01:02):
have made yourself nice and comfortable, making any last adjustments
that you need so that you can settle in deeply,
and when you're ready, you're invited to gently close your
eyes as you're guided through these moments of stillness. Allow
(01:25):
for my voice to guide you into a RESTful state.
Before we begin to take a deep breath in another
sharper inhale and exhale fully release another time inhale deeply
(01:53):
another sharper inhale, and let go of any residual tension
or tightness or stress. Feel the support of the surface
beneath you, trusting that it will hold you completely, and
(02:20):
the practice begins. Now feel your body begin to soften,
sensing the depth of your breath, expanding and contracting in
your body. Know that there's nowhere else you need to be.
(02:45):
Right now, you are resting and restoring your nervous system,
settling into a space of ease within your since your
(03:08):
awareness explore the space that you rest in, allowing for
all of your senses to become present. Noticing what is
touching your body, even if it's just the air on
(03:31):
your skin or the weight of your clothes. Notice the
taste within the mouth, with a smell within the room,
and although the eyes are closed, there's a sense of awareness,
(03:59):
vnability to see through the dark and now noticing the sounds,
whether they are far or near. Begin to allow this
(04:24):
outer experience to melt into the inner experience. Feeling the
beat of your heart with the energy that is moving
through you even in this moment of stillness, Let it
(04:50):
be a sense of a calming blanket, weighted and comfortable,
resting over you, grounding you into this moment and in
this tranquil space, discover a place within where you truly
(05:11):
do sense calm. Allow for this calm space and your
awareness to travel throughout your body, until eventually it lands
(05:35):
on the heart. From this soothing space, invite your inner
truth to ascend to the mind. Calling in your san
(05:58):
kelpa your heart felt intention for this practice, and let
it be clear, concise, present, tense in words that resonate deeply,
(06:24):
consider I am safe, I am secure, I am stable,
or simply I am Silently repeat your chosen sen kelpa
three times, planting it firmly within your heart and mind,
(07:36):
and release these words. Begin to connect with your body,
feeling each part with focused awareness. Practice releasing any attachments
(07:57):
as you swiftly travel your attention through each part. No
begin by focusing your awareness on the right side of
your body, the whole right side of your body. Notice
(08:23):
any sensations in your right hand, moving through your right
arm up to your shoulder, and generally release each sensation
(08:45):
as you acknowledge it. Let this relaxation spread through your
right side torso down through your right hand, hip your
right leg, finally reaching your right foot. Shift your attention
(09:21):
to the left side of your body, starting with your
left hand, moving through your left arm to your left shoulder.
(09:56):
Notice and release any sensations as they arise. Nice wave
(10:17):
of relaxation travels down your left torso onto your left hip,
harving down your left leg onto your left foot, aware
(10:46):
of the whole left side of your body, whole left
side in each part, surrender into your RESTful stillness. Now
(11:21):
generally in direct your attention to the top of your head,
your face, all of the features of your face, moving
down through your neck and your shoulders, blowing down your spine,
(11:57):
all the way down your legs to your toes chusing
each part of your body, embracing the wholeness of your
being as you are relaxed and supported. Connect now to
(12:28):
your breath, your awareness traveling from your body to your breath,
Feeling the flow of air in and out of your nostrils.
(12:48):
Awareness as you breathe in, an awareness as you breathe
out with each breath, deep in your connection to your body,
to your mind, to the peace within you. Let this
(13:34):
rhythmic breath be a wave that washes over your entire being,
soothing and calming your senses. And as you rest your
(14:40):
breathing and being, see the gentle colors of the sunrise
painting the sky and reflecting on the water. I feel
(15:08):
a sense of deep tranquility as you observe this scene
and notice the polarity of the snow covered mountains. The
(15:31):
world seems to pause, a hush of the tops blanketed
in white. Let this stillness deepen the sense of calm
you hold within, and allow the tranquility of the still
(15:58):
lake and the quiet, snowy mountains to anchor you into
complete calm. Return now to your intention, your seen Kalpa,
(16:27):
declaring it three times, feeling resonate throughout your entire being,
(17:27):
and gradually return, taking the truth of these words with
you as you go, and begin to notice your physical
form within this space, feeling the earth beneath you and
(17:53):
the sounds around you, Allowing your breath to deepen and
awakening the body, becoming aware of the air, how it
rests on your skin peace, how it is placed on
(18:15):
your face and your heart, how it is filled with life,
love and acceptance. You are loved just as you are.
The practice is now complete. Harium tatsat, harium tatsot, harium tatsa.
(18:54):
Take a deep breath in and as you exhale, begin
to fletter the fingers and the toes. When you're ready,
slowly open your eyes, taking a moment to honor yourself
(19:18):
for cultivating calmness within your day. May you have a
beautiful rest of your day or night until we rest again.
Please subscribe, like, and share, and to learn more about
(19:39):
this practice or upcoming offerings, be sure to sign up
to the newsletter at alnova dot com enjoin the Nova
Natric community. Thank you for being here. I'm a muscar.
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