December 13, 2024 • 20 mins
⬇️ DAY TWO | Rest & Restore Series | Learn More ⬇️
Mental Stillness | 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
00:35 Prepare
01:30 Physiological Sigh
02:10 The Practice Begins Now
🌙 Session Focus
• Relief from your busy mind
• Connecting to the present moment
• Discovering peace through your day/night
🔄 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 resilient
• I AM courageous
• I AM expansive
• 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: Slow Breathing | Jordan Jessep | Pond 5
#yoganidra #novanidra #nsdr #calmingthemind
Become a supporter of this podcast: https://www.spreaker.com/podcast/yoga-nidra-beyond-ayla-nova--5641302/support.
Mental Stillness | 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
00:35 Prepare
01:30 Physiological Sigh
02:10 The Practice Begins Now
🌙 Session Focus
• Relief from your busy mind
• Connecting to the present moment
• Discovering peace through your day/night
🔄 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 resilient
• I AM courageous
• I AM expansive
• 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: Slow Breathing | Jordan Jessep | 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 (00:17):
Thank you for being here. My name is Alen Nova,
and it is an honor to share the practice of
Yogenetra NSDR for deep relaxation and mental stillness with you.
Please find a comfortable position, lying down with your spine
(00:38):
and alignment, and rest your arms by your sides, palms
facing skyward or gently placed on your heart or belly.
Place a cushion under your knees or head for additional
support if needed, and make any final adjustments you need
(01:04):
to ensure that you are truly comfortable. And as you
settle in, you're invited to gently close your eyes. In
these moments of stillness, allow my voice to guide you
(01:26):
into a profound state of restfulness. Before we begin, let's
take a deep physiological sigh in hell. Fill your lungs
with a second inhale and exhale. Let the breath fall
(01:48):
from your mouth another time in hell, deeply a second
in health, exhalefully, letting go of any remaining stress or tightness.
(02:11):
Feel the support of the ground beneath you, trusted to
hold you as you are guided through this practice. The
practice begins. Now, feel your body soften with every breath,
(02:37):
knowing there is nowhere else you need to be. There
are no problems for you to solve. You are resting, breathing,
and being. Become aware of your senses, notice them without attachment,
(03:05):
letting all sensations come and go, and begin to turn
these outward senses inward, allowing for your outer and inner
world to become one. In this space of stillness, discover
(03:38):
a place within where you feel rested. Allow this RESTful
awareness to expand to all of your edges, and as
(04:02):
your awareness turns again further inward, land it at your
heart without judgment. Witness what rests at your heart, and
(04:22):
with loving awareness, allow your deepest, most heartfelt desire to
rise and land at the space of the mind. What
is it that you desire in this moment, From this space,
(04:51):
invite your sank helpa your intention for this practice. Perhaps
I am real, silient, I am courageous, I am expansive.
More simply, I am Repeat your saying help of three times,
(05:17):
planting it deeply within your heart and mind, and release
(05:55):
these words now, trusting they will return. Learn to you.
Connect now with your body, focusing your awareness at the
top of your head, your awareness ascending from the top
(06:19):
of your head to your forehead, softening around the eyes,
the cheeks, and your jaw, allowing each part of yourself
(06:39):
to settle into stillness. As you hear it, awareness moves
down your body, your neck, your shoulders, arms and hands,
(07:09):
noticing your chest, your abdomen, allowing a RESTful awareness to
spread to your hips, your thighs, your knees, calves, and feet.
(07:35):
Envision your body is still is a pond, calm and serene,
allowing any mud, the day's worries and disturbances to settle
all the way to the bottom undisturbed. Feel your whole
(08:02):
body heavy, relaxed, entirely supported by the earth. And shift
your focus now to your breath, Feeling the flow of
(08:27):
air move in and out of your nostrils with every breath,
deep in your connection to this RESTful stillness within, allowing
the breath to flow freely, soothing and calming all of
(08:50):
your senses. Follow your breath, connect now with your body,
(09:17):
beginning at the crown of your head, descending to the
space between the brows, the pit of your throat the
(09:38):
center of your chest, your navel, in the space below
the navel, the pubic bone, towards the tailbone, and along
(10:05):
your back, all the way up the spine, sensing your
whole torso, your shoulder blades, your neck, and your head.
Awareness extending out from your torso, from your shoulders to
(10:33):
your elbows, rest will, stillness extending to your wrists, your hands,
and your fingers, both thumbs. Awareness into your hips, and
(11:01):
from your hips down your legs. Pester your knees and
your ankles and the soles of your feet. Aware of
the space between your legs, the space between your legs
(11:23):
and your arms, and the space between your shoulders and
your head. Envision your body is still as a pond,
calm and serene, allowing any mud, the day's worries and
(11:51):
disturbances to settle to the bottom undisturbed. Feel your whole body,
your whole body, heavy, relaxed, entirely supported by the surface below. You.
(12:23):
Shift your focus now to your breath, Feeling the flow
of air in and out of your nostrils, where as
you breathe in, aware as you breathe out, and every
(12:49):
breath allows you to deepen your connection to the restfulness within.
Allowing your breath to flow freely, soothing and calming all
(13:09):
of your senses with a little to no effort. Now
(13:36):
begin to imagine a serene pond, returning once again a
symbol of your mind, your body in this state of stillness.
(13:59):
Notice the clear, smooth surface reflecting the sky above. And
deep within this pond a lotus seed nestled in the
(14:19):
mud at the bottom, Like the mind, the mud of
challenging moments and thoughts settles nourishing something beautiful. Notice the
(14:46):
loadus seed beginning to sprout, rising slowly through the water
towards the light. Witness the journey of the lotus as
(15:08):
it moves through the water until it breaks the surface,
blooming into a stunning flower. Each petal unfolds, reviewing its
(15:29):
strength and beauty, a direct result of nurturing environments of stillness.
(15:52):
Let this remind you that from your inner stillness rises
your own strength and beauty. As you hold the image
of the lotus in your mind, return to yours and Kalpa.
(16:19):
Declare your intention three more times, feeling it resonate throughout
your entire being. Gradually return your awareness to the present,
(17:19):
sensing in the stillness of energy that moves through you
the truth that you declared now and into your waking day.
Feel your body here as your breath begins to deepen
(17:43):
becoming aware of the air, how it rests on your skin,
the peace, how it rests on your face, your heart
filled with a life, love and acceptance. You are loved
(18:11):
just as you are. The practice is now complete. Harium
tutsn hariyum tutsn haayum tuts son. Take a deep breath
(18:39):
in and as you exhale, begin to wiggle your fingers
and toes. When you're ready, slowly begin to open your eyes.
Taking a moment, you feel gratitude in your heart for someone, something,
(19:08):
or somewhere. May you carry the serenity and strength of
a lotus with you until we rest again. Please subscribe
Mike and share your experiences. To learn more about this
(19:32):
practice than up and coming offerings, you can join the
newsletter at alaanova dot com where you can receive your
invitation to join the Nova Nidra community. Thank you for
(19:54):
being here. Not a Scott
Thank you for being here. My name is Alen Nova,
and it is an honor to share the practice of
Yogenetra NSDR for deep relaxation and mental stillness with you.
Please find a comfortable position, lying down with your spine
(00:38):
and alignment, and rest your arms by your sides, palms
facing skyward or gently placed on your heart or belly.
Place a cushion under your knees or head for additional
support if needed, and make any final adjustments you need
(01:04):
to ensure that you are truly comfortable. And as you
settle in, you're invited to gently close your eyes. In
these moments of stillness, allow my voice to guide you
(01:26):
into a profound state of restfulness. Before we begin, let's
take a deep physiological sigh in hell. Fill your lungs
with a second inhale and exhale. Let the breath fall
(01:48):
from your mouth another time in hell, deeply a second
in health, exhalefully, letting go of any remaining stress or tightness.
(02:11):
Feel the support of the ground beneath you, trusted to
hold you as you are guided through this practice. The
practice begins. Now, feel your body soften with every breath,
(02:37):
knowing there is nowhere else you need to be. There
are no problems for you to solve. You are resting, breathing,
and being. Become aware of your senses, notice them without attachment,
(03:05):
letting all sensations come and go, and begin to turn
these outward senses inward, allowing for your outer and inner
world to become one. In this space of stillness, discover
(03:38):
a place within where you feel rested. Allow this RESTful
awareness to expand to all of your edges, and as
(04:02):
your awareness turns again further inward, land it at your
heart without judgment. Witness what rests at your heart, and
(04:22):
with loving awareness, allow your deepest, most heartfelt desire to
rise and land at the space of the mind. What
is it that you desire in this moment, From this space,
(04:51):
invite your sank helpa your intention for this practice. Perhaps
I am real, silient, I am courageous, I am expansive.
More simply, I am Repeat your saying help of three times,
(05:17):
planting it deeply within your heart and mind, and release
(05:55):
these words now, trusting they will return. Learn to you.
Connect now with your body, focusing your awareness at the
top of your head, your awareness ascending from the top
(06:19):
of your head to your forehead, softening around the eyes,
the cheeks, and your jaw, allowing each part of yourself
(06:39):
to settle into stillness. As you hear it, awareness moves
down your body, your neck, your shoulders, arms and hands,
(07:09):
noticing your chest, your abdomen, allowing a RESTful awareness to
spread to your hips, your thighs, your knees, calves, and feet.
(07:35):
Envision your body is still is a pond, calm and serene,
allowing any mud, the day's worries and disturbances to settle
all the way to the bottom undisturbed. Feel your whole
(08:02):
body heavy, relaxed, entirely supported by the earth. And shift
your focus now to your breath, Feeling the flow of
(08:27):
air move in and out of your nostrils with every breath,
deep in your connection to this RESTful stillness within, allowing
the breath to flow freely, soothing and calming all of
(08:50):
your senses. Follow your breath, connect now with your body,
(09:17):
beginning at the crown of your head, descending to the
space between the brows, the pit of your throat the
(09:38):
center of your chest, your navel, in the space below
the navel, the pubic bone, towards the tailbone, and along
(10:05):
your back, all the way up the spine, sensing your
whole torso, your shoulder blades, your neck, and your head.
Awareness extending out from your torso, from your shoulders to
(10:33):
your elbows, rest will, stillness extending to your wrists, your hands,
and your fingers, both thumbs. Awareness into your hips, and
(11:01):
from your hips down your legs. Pester your knees and
your ankles and the soles of your feet. Aware of
the space between your legs, the space between your legs
(11:23):
and your arms, and the space between your shoulders and
your head. Envision your body is still as a pond,
calm and serene, allowing any mud, the day's worries and
(11:51):
disturbances to settle to the bottom undisturbed. Feel your whole body,
your whole body, heavy, relaxed, entirely supported by the surface below. You.
(12:23):
Shift your focus now to your breath, Feeling the flow
of air in and out of your nostrils, where as
you breathe in, aware as you breathe out, and every
(12:49):
breath allows you to deepen your connection to the restfulness within.
Allowing your breath to flow freely, soothing and calming all
(13:09):
of your senses with a little to no effort. Now
(13:36):
begin to imagine a serene pond, returning once again a
symbol of your mind, your body in this state of stillness.
(13:59):
Notice the clear, smooth surface reflecting the sky above. And
deep within this pond a lotus seed nestled in the
(14:19):
mud at the bottom, Like the mind, the mud of
challenging moments and thoughts settles nourishing something beautiful. Notice the
(14:46):
loadus seed beginning to sprout, rising slowly through the water
towards the light. Witness the journey of the lotus as
(15:08):
it moves through the water until it breaks the surface,
blooming into a stunning flower. Each petal unfolds, reviewing its
(15:29):
strength and beauty, a direct result of nurturing environments of stillness.
(15:52):
Let this remind you that from your inner stillness rises
your own strength and beauty. As you hold the image
of the lotus in your mind, return to yours and Kalpa.
(16:19):
Declare your intention three more times, feeling it resonate throughout
your entire being. Gradually return your awareness to the present,
(17:19):
sensing in the stillness of energy that moves through you
the truth that you declared now and into your waking day.
Feel your body here as your breath begins to deepen
(17:43):
becoming aware of the air, how it rests on your skin,
the peace, how it rests on your face, your heart
filled with a life, love and acceptance. You are loved
(18:11):
just as you are. The practice is now complete. Harium
tutsn hariyum tutsn haayum tuts son. Take a deep breath
(18:39):
in and as you exhale, begin to wiggle your fingers
and toes. When you're ready, slowly begin to open your eyes.
Taking a moment, you feel gratitude in your heart for someone, something,
(19:08):
or somewhere. May you carry the serenity and strength of
a lotus with you until we rest again. Please subscribe
Mike and share your experiences. To learn more about this
(19:32):
practice than up and coming offerings, you can join the
newsletter at alaanova dot com where you can receive your
invitation to join the Nova Nidra community. Thank you for
(19:54):
being here. Not a Scott
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