14-Minute Yoga Nidra | Full Body Immersion

Allow yourself a few minutes to step away from the demands of the day and rest deeply within the body.
This 14-minute guided Yoga Nidra is a gentle full-body immersion, moving awareness through the body before widening into a sense of the whole body resting and supported.
There is nothing you need to remember, nothing you need to figure out, and no particular state you need to reach. Simply follow the sound of my voice, allowing attention to move from one sensation to the next as the body is given space to settle in its own way.
Accompanied by calming meditation music and plenty of quiet space, this practice is suitable for beginners as well as those familiar with Yoga Nidra.
A simple practice for deep relaxation, nervous system support, mental fatigue, or whenever you need a little less to be asked of you.
Female, British, voice.

Transcript

Hi there. I am calling. And this short yoga nidra is a gateway into deep rest. So if you're not already Find a position where your body can be comfortable for the next few minutes. Maybe that's lying on your bed or on the floor. On a mat. Maybe it's on the sofa. Maybe sitting in your car just anywhere that feels really safe and supportive for you right now. Hopefully somewhere you're unlikely to be disturbed perhaps putting a blanket over you if you'd like one or maybe something to cover your eyes allowing the arms to rest easily beside the body and the legs settling wherever they naturally fall. If closing your eyes is available to you. Allowing them now to shut down rest in their sockets and your jaw to become loose and your teeth maybe slightly parted beginning with a long, Nourishing breath in through the nose letting the breath travel down into the body, A gentle pause at the top and slowly releasing through the nose or through the mouth. Again, A long, Easy breath in, A comfortable pause, And letting it go. Maybe noticing the body becoming a little heavier as the breath leaves One more time, Breathing in slowly, Holding for as long as it feels comfortable, And a long, Unhurried breath out. And then allowing your breathing to return to its own natural rhythm. Nothing more you need to do with it. Beginning to notice where your body meets the surface beneath you the back of the head, The shoulders, The arms. The back, The pelvis. The backs of the legs. The heels. Feeling the weight of your body being received. Perhaps imagining the surface beneath you forming a kind of nest around you. Supporting the shape and weight of your body exactly as it is nothing you need to hold on nothing you need to brace for these next few moments You can simply be her. And from here allowing awareness to begin moving through the body. Nothing you need to remember Nothing you need to figure out. Simply listening to the sound of my voice and noticing sensation where you can bringing awareness to the right hand the right thumb. First finger. Second finger. But. . . Full. Little finger. The palm of the hand. The back of the hand. The rest. The four wall. Elbow. Upper arm. Shoulder. The whole right arm. Awareness moving to the left hand left thumb. First finger. Second. Ugh. Full. Little finger. Huh. Back of the hand. West. For them. Dope. Upper arm. Shoulder. The whole left arm. Both arms together feeling the sensation of both arms resting Heavy. And support it. Awareness moving down into the right leg. Right here. Bye. Me. Lower legs. Ankle. You. Soul of the Fire. Top of the third. Big time. Second time. Bah. Full. Little time. The whole wide sleigh. And the left leg. Left here. Bye. Me. Lo and behold. Ankle. Here. So one of the best. To all the good. Big tie. Second. Good. Four. Little time. The whole left leg. Both legs together heavy and supportive. Both resting. Awareness travelling to the back of the body the back of the head. Soul to plane. The length of the spine. Lower back. Tailbone. Feeling the whole back body meeting the support beneath you and to the front of the body. And the forehead. The eyes cheeks soften. The jaundice. Let's fight. The chest. Vibes belly. Pelvic bone Perhaps noticing the gentle movement of the body as you breathe. Nothing to change just sensation. And maybe awareness can widen a little. The whole hang. Both arms the whole torso. Both legs. The whole body. Nothing separate. One body resting here Breathing. Held within this little nest you've made for yourself. Nothing outside of you requires your attention for these next few moments nothing to sow nothing to prepare for nothing to become. Simply resting in awareness and gradually beginning to notice the breath a little more clearly again feeding the body beneath the blanket or cover the air against your skin. The surface beneath you. Maybe hearing sounds within the room or beyond the room. And taking one fuller breath in and letting it go. Beginning to invite a little movement back into the fingers. And the toes. Maybe stretching if your body asks for it. Rocking your hips. And your neck from side to side. Maybe even putting your knees up to your chest. And taking all the time you need to return. Thank you for sharing this practice with me Each time you return, You're offering yourself another opportunity to practice a different relationship with your own inner voice. Not one built on perfection, But maybe little by little. One built upon trust. With the greatest warmth. Kali.