Express Yoga Nidra 10-Minute Calm

Need calm in a hurry? This 10-minute Yoga Nidra helps you release stress and restore peace fast!

Take just 10 minutes to reset and restore with this Express Yoga Nidra practice. Designed for busy days or moments when you need a quick pause, this guided session gently calms your mind, relaxes your body, and supports your nervous system, helping you feel grounded, peaceful, and refreshed in minutes.

Whether you’re between tasks, winding down before bed, or simply craving a short moment of stillness, this practice offers a fast yet deeply nourishing way to release tension and reconnect with your inner calm.

Transcript

Hello and welcome to the practice of yoga nidra.

My name is Kumari Skye and I am the relaxationist.

I'm so excited to share this rapid yoga nidra that will help you reset in a really short amount of time.

So this is not a traditional yoga nidra practice.

I'll just be using some yoga nidra techniques that will give you that sense of being reset in less than 10 minutes.

Without further ado,

Let's begin.

Just finding yourself in a comfortable position.

It could be seated or lying down.

Place your hands on your lower abdomen and feel the rise and fall of your breath.

Now take a deeper breath in through the nose and pause at the top.

And now exhale through your mouth.

Again,

Big full breath in,

Pause,

Release.

Like the air coming out of a balloon.

Again,

Breathe in,

Deepest one yet,

Holding the breath at the top,

Holding,

Holding,

And feeling the body already softening and relaxing.

Receptive and welcoming of deep breaths.

Now,

Repeat this sankalpa three times.

I welcome rest into every cell of my body.

I welcome rest into every cell of my body.

Follow my voice as we move around the body,

Placing your attention in each place,

Starting at the crown of the head,

The center of the forehead,

The eyes,

The ears,

The nose,

The right shoulder,

The left shoulder,

Right elbow,

Left elbow,

Right wrist,

Left wrist,

All ten fingers,

The center of the chest,

The solar plexus,

The lower abdomen,

Right hip,

Right knee,

Right ankle.

Sense the whole body,

The front side of the body,

The back side of the body,

The entire body as one unified feel of energy.

Now,

Counting the breaths backwards from ten until one,

Inhale ten,

Exhale nine,

Thinking down,

Spaciousness,

Simply being,

Returning awareness to the body,

The feeling of the breath,

Become aware of any sounds in the space you are in,

Gently returning from this deep state of rest,

Stretching your arms and legs,

Changing positions as you're ready,

Opening your eyes,

Moving into the next segment of your day or evening,

With a peaceful,

Balanced energy.

Wishing you all the best.