Calming Yoga Nidra

Experience a deep sense of calm and grounding with this soothing Yoga Nidra meditation also known as NSDR or Non-Sleep Deep Rest. Allow yourself to fully let go and relax as you connect with your breath and release tension from your body. Perfect for anyone seeking inner peace and relaxation in 20 minutes.

Namaste.

Transcript

Welcome to the practice of Yoga Nidra. Gathering the props that you might want for your practice, Typically done lying down. If you'd like a blanket or something to keep you warm, Or maybe a pillow for under your Head or under your knees, Allowing yourself a space that you can ground into. When you're ready, Just checking to ensure that you're as comfortable as you can be, Adjusting your body or your props if you want. Softly close your eyes, Attuned to the rhythm of your breath, Moving in through your nose, Out through your nose, Breathing into your nose for a count of 3, Pause at the top, Exhale Out for a count of 6, In for a count of 3, Pause, Exhaling out for a count of 6, In for A count of 3, Pause, Out for a count of 6. Let your breath go back to a natural rhythm, Just checking your body for obvious places Where you might be holding tension, Maybe around the face or the jaw, Perhaps your neck Or shoulders. Notice if you're clenching your hands or your stomach. Or you can release, Release and relax, Giving yourself the time and space to allow a state Of deeper relaxation. You might whisper in your mind, I trust in myself. Moving your awareness to your body, Rotating your consciousness around your body, Like A light hovering over that part of your body, Illuminating it. Breathing fluidly, Take your awareness to your right thumb, Second finger, Third finger, Fourth finger, Fifth finger, The back of the right hand, Right palm, Right wrist, The whole Of the right hand is settling, Releasing into the surface underneath you. Aware of your right forearm, Elbow, Upper arm, Shoulder, From your shoulder to fingertips, The entire right arm is letting go, The right side waist, Right hip, Thigh, Knee, Shin, Ankle, Top of the right foot, Right big toe, Second toe, Third toe, Fourth toe, Fifth toe, Releasing. Aware of your left side, Your left thumb, Second finger, Third finger, Fourth finger, Fifth finger, Back of the left hand, Palm, Wrist, Whole left hand settling into the surface. Right forearm, Elbow, Upper arm, Shoulder, The whole left arm letting go. Side waist, Hip, Thigh, Knee, Shin, Ankle, Top of the left foot, Left big toe, Second toe, Third toe, Fourth toe, Fifth toe, Letting go, The backs of your heels, The calves, Backs of knees, Hamstrings, Buttocks, Back of hips, Lower back, Middle back, Upper back, The entire spine, Releasing, Relaxing, Back of neck, Back of head, Top of head, Forehead, The sides of your head, The right eyebrow, The left eyebrow, The space between the eyebrows sinking, The right eyeball, Left eyeball, Right eyelid, Left eyelid, The muscles around the right eye, Of the left eye, The right ear, The left ear, The right temple, The left temple, The right cheek, The left cheek, The right nostril, Left nostril, Bridge of the nose, Tip of the nose, The upper lip, The lower lip, Tongue, Back of throat, The upper jaw, Lower jaw, Front of the neck, Right collarbone, Left collarbone, Right side chest, Left side Chest, The center of the chest, The upper belly, The lower belly, The navel center, Awareness of your right arm, Awareness of your left arm, Both arms at the same time, Awareness of your right leg, Awareness of your left leg, Awareness of both legs, Awareness of the front of your body, The back of your body, The whole of your body, Your entire body is relaxing, The cells releasing, Muscles dissolving on the bones, The bones sinking into the surface, Every cell of your body is signaling relaxation, Stability, Ease, Aware of your breath moving in and out of your body, Counting your breath back from 10 to 1, Every breath out, Your body gets a little heavier, A little more relaxed, 10 belly up, 10 belly down, 9 belly up, 9 belly down, Count at your pace beginning now, Very good, Now imagine your body is heavy, Imagine your body is 10 times the weight of your body, Your arms, Your legs, Your whole body is heavy, Sinking, Releasing, As if you're lying in a very comfortable place, Maybe a favorite place, Where you feel comforted and secure, Imagine you're settling into this cozy place in your mind, You're able to relax freely, You're able to release and surrender to the earth, The earth to replenish your resources, To provide you the nourishment you need, A safe home, A secure stable place to rest, As you rest, You can start to feel your whole body, The body systems, Free of tension, Able to function easily, In the space of your mind, Imagine these images, Imagine a cozy blanket, A cup of tea, A sunset, Blades of green grass, Fine sand between your toes, The smell of sweet orange, The smell of coffee, An oak tree, An acorn lying in the grass, Imagine you're lying on the grass or on the sand, Seeing the magnificent brilliant colors, The sky turns into a peachy pink, With a golden yellow orb at the center, Melting slowly, Slowly, Slowly down, Until it disappears below the horizon, As you surrender to the earth, You feel a sense of safety, Of support, Of your needs being nourished, Notice the changes you feel in your body, The connection to your body, The relaxation that's washed over your body, Mentally repeat, I trust in myself and my ability to relax, Bring your awareness back to your breath, Awaken your body, Moving your fingers and your toes, Stretching your arms and your legs, Bending your knees, Rolling to one side, When you're ready, You can make your way to a seated position, Have a beautiful day, Blink your eyes open.

Reviews

Wonderfully calming and peaceful—thank you so much, Nouri. 🙏🏻💚