Yoga Nidra Deep Relaxation Practice
A practice to guide you into a state of profound relaxation and inner peace. Yoga Nidra, often referred to as yogic sleep, offers a systematic method of inducing complete physical, mental, and emotional relaxation. In this session, you will be gently led through a series of body awareness exercises, breath awareness techniques, and guided visualizations to help you unwind and release tension from every part of your being. As you journey through this practice, allow yourself to surrender fully to the present moment. Through the power of Yoga Nidra, you will access deeper layers of consciousness, tapping into the innate wisdom and insight that resides within you. This practice offers an opportunity for self-reflection, insight, and inner transformation.
Transcript
Find a comfortable position laying down on your back.
Maybe you are in the comfort of your own bed or on your yoga mat.
Wherever you are,
Take some time to settle in.
Once you've found your comfort,
Softly close your eyes.
Make all the small and big movements your body is asking you for in this moment.
Prepare for laying in perfect stillness and then gently spread your arms away from your body.
Your palms are facing up towards the ceiling.
Inhale.
Keep the back of your hands down and open your palms as wide as possible.
Spread all ten fingers.
Let the fingernails touch the surface below you and then exhale.
Relax your hands.
Let your fingers gently curl back in.
Your legs are slightly apart.
Heels touching the surface below you.
Inhale here.
Exhale.
Just let your feet fall relaxed to the sides.
Your whole body starts to feel relaxed.
You arrive fully in the present moment.
I invite you to stay here.
There's nowhere else to be.
Nothing else to do right now.
Only follow my voice into your yoga nidra.
Repeat quietly in your head after me.
I am awake.
I am awake.
I am awake.
I am still.
I am still.
I am still.
I am still.
I am still.
I am still.
Bring your attention one by one to your senses.
Starting with a sense of touch.
Feel all the parts of your body that are touching the surface below you.
Feel how you are sinking deeper down into the ground.
Feel the air on your skin.
Feel the soft touch of your clothes or maybe of a blanket.
The sense of smell.
Notice all the smells surrounding you.
Some further away.
Some closer.
Some more prominent.
Some softer.
The sense of taste.
Notice the taste inside your mouth,
Your teeth,
Your gums.
The sense of vision.
Internal vision.
Keep your eyes closed and focus on the endless white space behind your forehead.
Notice any colors and shapes.
The sense of hearing.
Notice all the sounds surrounding you.
Focus on the most very far away sounds.
And then bring your focus closer bit by bit until you arrive at the sound of your own breath.
Think of something you would like to invite more of into your life and make it your intention.
Your sankalpa for today's practice.
Make it positive,
Short and in present tense.
If you don't find the sankalpa for today I invite you to set I am relaxed.
Once you've set your sankalpa repeat it quietly in your mind three times with each exhalation.
Bring your attention to your body.
Your breath flows naturally and smoothly.
Your whole body is relaxed.
Your skin is relaxed.
All the big and small muscles are relaxed.
Your bones are heavy.
You feel your bones sinking towards the ground.
I am now going to ask you to let your attention jump from one body part to another.
Follow my voice.
Repeat the body part quietly in your mind after me while bringing your attention there.
Let your attention jump smoothly.
Stay focused.
Stay awake.
Stay still.
To start bring your attention now to your right big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
The sole of the foot.
Top of the foot.
Right ankle.
Right lower leg.
Knee.
Right thigh.
Buttocks.
Right hip.
The whole right leg.
Right waist.
Right chest.
Right shoulder.
Upper arm.
Elbow.
Right lower arm.
Right wrist.
Top of the right hand.
Right palm.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right pinky finger.
The whole right side of the body.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
Left pinky toe.
Sole of the foot.
Top of the foot.
Left ankle.
Left lower leg.
Knee.
Thigh.
Buttocks.
Left hip.
The whole left leg.
Left waist.
Left chest.
Left shoulder.
Left upper arm.
Elbow.
Lower arm.
Left wrist.
Top of the left hand.
Left palm.
Left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left pinky finger.
The whole left side of the body.
The whole left side of the body.
The whole chest.
Throat.
Jaw.
Lips.
Back of the head.
Cheekbones.
Nose.
Right eye.
Left eye.
Right eyebrow.
Left eyebrow.
Centre of your eyebrows.
Forehead.
Crown of the head.
The whole head.
The whole body.
Now bring your attention to your breath.
Just observe the calm rising and falling of your chest.
Repeat quietly in your head after me.
I am awake.
I am awake.
I am awake.
I am still.
I am still.
I am still.
Let your breath flow.
Become aware of the natural rhythm of your breath.
Your chest gently rising with each soft inhale.
Your chest falling with each soft exhale.
The breath is breathing you.
Maintain this awareness.
I am going now to start counting backwards from 20 with each of your inhalations and exhalations.
Follow my voice and repeat silently in your mind.
Inhale 20,
Exhale 20,
Inhale 19,
Exhale 19,
Inhale 18,
Exhale 19,
Inhale 20,
Exhale 20.
Inhale 18,
Exhale 18,
Inhale 17,
Exhale 17,
Inhale 16,
Exhale 16.
Exhale 16,
Inhale 15,
Exhale 15,
Inhale 14,
Exhale 14.
Inhale 13,
Exhale 13,
Inhale 12,
Exhale 12.
Inhale 11,
Exhale 11,
Inhale 10,
Exhale 10,
Inhale 9,
Exhale 9.
Inhale 8,
Exhale 8,
Inhale 7,
Exhale 7.
Inhale 6,
Exhale 6,
Inhale 5,
Exhale 5.
Inhale 4,
Exhale 4,
Inhale 3,
Exhale 3.
Inhale 2,
Exhale 2,
Inhale 1,
Exhale 1.
Bring your awareness to all the areas where your body is touching the ground.
The ground is getting very cold now.
A cold sensation is rising from the ground through your skin.
The skin on your entire body is getting very cold.
The cold is sinking from your skin deeper into your muscle tissue and even deep into your bones.
Your entire body feels cold now.
The cold is in your skin,
Your muscles and deep inside your bones.
Your entire body feels cold.
A shivering sensation is spreading along your spine up your neck to the crown of your head.
Your entire body feels cold.
Bring your attention to the touch of air on your skin.
The air surrounding you is getting warmer and warmer.
Like a hot blanket the air is slowly sinking down on you.
Your skin is warming up,
Getting hot.
Your entire skin is very hot now.
The heat is sinking through your skin into your muscle tissue and deeper into your bones.
Your entire body feels hot.
The heat is radiating from the soles of your feet,
Your palms and the center of your eyebrows.
Your entire body feels hot.
Bring your attention back to the cold ground.
A cold sensation is rising once again from the ground through your entire body.
Your entire body feels ice cold.
Bring your attention back to the hot air surrounding you.
The heat is sinking down on you,
Heating your entire body.
Your entire body feels hot.
Return to the touch of cold ground.
Your entire body is cold again.
Return to the touch of hot air surrounding you.
Your entire body is hot again.
Keep alternating between the hot and cold sensation until you find a perfect balance.
Bring your attention to your breath.
With your next exhalation,
A clear,
Pure light starts to form in front of you,
Creating a translucent sphere.
Observe the light hovering in front of you.
With each exhalation,
The light expands in front of you.
With each inhalation,
The light becomes smaller again,
Pulsing calmly in perfect sync with your breath.
With your next inhale,
The beautiful,
Clear light enters your body at the spot right in between your eyebrows.
It slowly travels down your spine to the tip of your tailbone,
Pulsing calmly in the sync with your breath at the tip of your tailbone.
With each inhalation,
The light is expanding.
With each exhalation,
It is getting smaller.
With your next inhale,
The light slowly starts to change its color into a dark red.
The light keeps pulsing in sync with your breath.
Muladhara chakra.
With your next inhale,
The light is traveling up from the tip of your tailbone to your sacral region.
It is changing its color from dark red to orange,
Pulsing in the rhythm of your breath.
Svadhisthana chakra.
With your next inhale,
The light is traveling up from your sacral region to your navel,
Changing its color from orange to yellow as it is pulsing in the rhythm of your breath.
Manipura chakra.
With your next inhale,
The light is traveling up from your navel to the center of your chest,
Changing its color from yellow to green,
Pulsing in the rhythm of your breath.
Anahata chakra.
With your next inhale,
The light is traveling up from the center of your chest to the center of your throat,
Changing its color from green to blue,
Pulsing in the rhythm of your breath.
Vishuddha chakra.
With your next inhale,
The light is traveling up from the center of your throat to your third eye region,
Changing its color from blue to purple,
Pulsing in the rhythm of your breath.
Ajna chakra.
With your next inhale,
The light is traveling all the way from your third eye up to the crown of your head,
Changing from purple back into a colorless,
Transparent,
Pure light,
Pulsing in the rhythm of your breath.
Sahasrara chakra.
Picture the light now moving back to your third eye,
Becoming smaller and smaller,
Forming a sphere only as big as the tip of your finger.
The small light is gently leaving your body,
Once again hovering in front of you.
It is a calm and peaceful night.
You are standing at the entrance of a beautiful and quiet forest.
The light in front of you is shining,
Spreading a beautiful soft glow over lush plants and trees.
Tiny white flowers glitter on the soft ground.
You feel the soft glow on your skin comforting you.
You know with every cell in your body that you are safe and protected.
As you observe the small light,
It starts to slowly move away from you into the night forest.
A sense of curiosity is rising within you.
You start to follow the light,
Fully trusting your intuition,
Feeling calm and relaxed.
The small sphere is lighting your path into the forest.
Majestic trees are drawing beautiful shadows.
You hear the leaves gently moving in a soft breeze.
With every step you take,
You feel the connection to the soft ground.
With every step you take,
You feel a deeper sense of connection to the beautiful nature around you.
The dense forest is parting into an open space.
Right in the middle there is a beautiful tree covered in tiny glittering lights.
Slowly the first tiny light starts to float up towards the night sky.
The light gently floats higher and higher,
Eventually finding its place as a star high above.
Very slowly and gently more and more lights start to float up.
The sky is now covered in twinkling bright stars.
Return to your sankalpa.
Repeat it three times with each exhalation and then stay in shavasana.
Feel free to stay here in shavasana as long as you wish.
If you are ending your yoga nidra with me,
Keep your eyes closed and just slowly start to deepen your breath again.
Whenever you are ready,
Bring soft movements into your fingertips and toes.
Find a whole body stretch and then bring your knees slowly into your chest.
Softly roll onto one side.
And in your own time keep your eyes closed and make your way up into a seated position.
Bring your hands together in front of your heart.
And then gently blink your eyes open with a beautiful smile.
This concludes your yoga nidra practice.
Thank you for joining me from my heart to yours.
4.8 (159)
Recent Reviews
Crow
February 16, 2026
Superb meditation! Such a soothing voice. One of the best I've had in a long time. Thank you 🙏
Eviva
June 18, 2025
This was really wonderful. I needed a long one and your voice was so soothing.thank you!!! Just a thought: There a couple of times when you turn off the sound and it is actually alerting and interruptive than keeping it on even when it’s meant to be quiet. I prefer the solid consistency of whatever the background noise naturally is over, shutting the sound off and turning it back on. Thanks for listening.
Maureen
February 9, 2025
Must return to listen again… fell off to sleep. Thank you!💙🙏
Lynne
January 4, 2025
It was wonderful to have you count down from 20 to 1. Innovative and effective! Thank you
Phillip
July 23, 2024
I loved this meditation.Kept me focused till the end.