Short Yoga Nidra: Body Scan And Relaxation

Ten minutes to lie down and rest completely. This short yoga nidra, sometimes called yogic sleep, guides you into deep relaxation while you stay gently aware.

There's nothing to do and no way to get it wrong. You'll set a simple intention (sankalpa), then I'll guide your attention slowly through the body, one part at a time, and bring you to the breath. The body grows heavy, the mind grows quiet, and you rest in the space between awake and asleep.

Best done lying on your back on a bed, mat, or the floor, with a pillow under your knees and a blanket for warmth. Use it as a midday reset, after your yoga practice, or at bedtime to unwind before sleep. If you drift off, that's fine.

Please don't listen while driving or doing anything that needs your attention.

Transcript

Welcome, Everyone. My name is Subhita. Any in your bank, Girl? And today. We are doing a plain, No occasion Yoga Netra. The one someone plays at lunch. Or between two meetings. Or sitting in the car. Nothing is wrong. They're just tired. We need to reset. You don't have to lie down. Lean back. Stay where you are. Just let go. Something take your weight. The chair. The bed. The car. The floor. And you'll be soaked. Close your eyes. If you can. Consciously make an effort to soften up each and every part of your body. And absorb your body. How is your body doing right now? How is your breath doing right now? Taking a deep breath in, Fill the nose. And as you exhale, Longer. Out. One more breath in. Exhale. And a knuckle. One long breath in. One longest breath out. And now, The breath go back to the normal. What we are doing right now? We are doing a rotation of awareness. All you have to do is allow my voice as I'll name around your body bar. Let it clear and then move on. Your face. Your jaw. Your shoulders. Your arms. And your hands. You're back. All the way down to the dimple. Yon legs. Your speed. Heavy. The whole body together. Heavy. Whatever is under you is holding all of it. You'll do. Body heavy. Place your knife A big draw. Melting down. Inside the deep sea. You do not have to do anything for next one minute. You Nothing to hold up. Come back, My dear. Now stop. Take a deep breath in. A bit bigger than the last one. One more time. Inhale. And exhale. Move your fingers very slowly, Move your feet. Be having knot in your neck. Side to side, Left to right. Right, Meth. And when you are ready, Open up your eyes. Have a big smile. Namaste.