Beginners Yoga Nidra Shorter And Slower

This Yoga Nidra practise is suitable for beginners who want to ease into Yoga Nidra with a shorter and slower version.
It is also great for seasoned Yoga Nidra devotees who want a quick, yet calming session.
Traditionally, the rotation of consciousness , or the naming of body parts to focus upon, is said at a rapid pace. There is a reason for this! If you are curious check out my Guide To Yoga Nidra talk. However, I have noticed some people feel more comfortable practising Yoga Nidra at a slower pace and I wanted to accomodate those people!
After all, my philosophy is to make sure mindfulness and yoga is accessible to all!
I hope you enjoy this version!
Thank you for practicing with me.

Transcript

Welcome to this gentle yoga nidra practice for beginners. This practice is shorter and guided at a slower pace than traditional yoga nidra, Making it especially beneficial for beginners or for those who are highly sensitive, Experiencing nervous system dysregulation, Who are neurodiverse or who have pain or excessive tension, Or people who simply prefer to practice more gently. My name is Sharon and it is my intention to bring accessibility to yoga nidra and all yoga and mindfulness practices. Please remember to honor your comfort and your feelings of safety throughout. Traditionally yoga nidra is practiced laying down with a straight spine, But you may also practice on a bed, A yoga mat or remain seated in a chair if that's more comfortable for you. Choose a position where your body feels fully supported. You may place pillows under your head and knees, Use a blanket for warmth or gently cover your eyes with an eye mask or cloth. Comfort is key. Take a moment now to settle in, Making any last adjustments so your body can fully relax. There is no right or wrong experience, Whatever arises is welcome. If your mind wanders that's okay, Simply return to the sound of my voice knowing that this is your time to rest and receive. If you're new to yoga nidra and feeling unsure, You're invited to listen to my yoga nidra explanation talk first and then come back to this guided meditation. When you're ready, Softly close your eyes and allow your body to settle. The practice of yoga nidra is about to begin. Take a gentle nourishing breath in and as you exhale feel your body begin to soften. Now bring to mind a heartfelt intention or positive affirmation that will be the focus of this session. This intention or affirmation is called sankalpa in Sanskrit. A sankalpa is a short present tense statement that reflects how you wish to feel or who you are becoming. Let it arise naturally without force. It may be something like I am healing, I trust my body, I am safe and supported. Repeat your sankalpa three times. Allow it to plant itself gently into your awareness like a seed. We now begin a mindful journey through the body, A practice known as rotation of consciousness. In this session it will be very brief. In traditional yoga nidra it will be more detailed. As I guide your attention simply notice each area. There's no need to move or open your eyes, Just feel and observe. Let's begin on your right side. Bring your awareness to the palm of the right hand, The back of the right hand, The right wrist, Forearm, Elbow, Upper arm, Shoulder. Bring your awareness to the right side of the waist, Hip, Thigh, Calf, Ankle, The top of the right foot, The sole of the foot. Now bring your awareness to the left side, The palm of the left hand, The back of the left hand, The left wrist, Forearm, Elbow, Upper arm, Shoulder. Bring your awareness to the left side of the waist, Hip, Thigh, Knee, Calf, Ankle, The top of the left foot, The sole of the left foot. Now bring your awareness to the back of your body, The shoulder blades, Spine, Lower back, Hips and the front of the body. Bring your awareness to the abdomen rising and falling, The heart space, Eyes, Face, The eyes, The space between the eyebrows, Forehead, The crown of the head. Now feel your whole body together, Your whole body soft, Still, Held. Now bring a gentle awareness to your breath. Feel the cool air as it enters, Feel the warm air as it leaves. No need to change anything, Just noticing the breath as it is, A quiet rhythm that takes care of you. Let the breath be an anchor, A place to rest your awareness. Let yourself begin to imagine a soft, Warm light above the crown of your head. The light is peaceful, Safe and comforting. It slowly begins to flow over your forehead, Your face, Your neck, Your shoulders. Allow this light to melt through your body, Spreading warmth and stillness through your heart, Your chest and back, All the way to your fingers, All the way to your toes. You are bathed in this light you are safe here, You are resting. It's time to gently return to your sankalpa, The intention you began with. Repeat it again silently. Let it be absorbed by the stillness within you. I invite you now to begin to return to the body slowly. Feel the ground beneath you. Notice the sensations of sound and temperature in the room around you. Wriggle your fingers and toes gently if you like, Stretch, Roll to one side if that feels good. Take your time sitting up. You've given yourself a gift of rest. The practice of yoga nidra is now complete. Thank you for practicing with me.