Yoga Nidra

This short but powerful 7-minute Yoga Nidra is designed to give you deep rest in very little time. Through guided relaxation, you’ll release tension from your body, quiet your mind, and restore your energy. Perfect for a midday reset, a stress-relief break, or winding down before bed, this practice is suitable for all levels.

By the end, you’ll feel calmer, clearer, and more refreshed — as if you’ve had a much longer rest.

Transcript

Welcome to this Yoga Nidra practice. A journey of deep relaxation and inner awareness. Find a comfortable position, Lying down on your back, With your arms resting gently by your sides, Palms facing up. Allow your legs to fall naturally apart and close your eyes. Let your body sink into the surface beneath you and take a deep breath in and slowly exhale. This is your time to let go and relax completely. Begin to notice your body. Feel the weight of your body on the ground. Notice the contact points. Your heels, Calves, Back, Shoulders and head resting heavily. Allow these areas to relax further with each breath. Feel supported and safe, Fully letting go of any tension. Now bring your awareness to your heart center. Think of an intention or a positive affirmation for this practice. Something you'd like to cultivate, Such as peace, Clarity or self-love. Silently repeat this intention to yourself three times, Planting it as a seed in your subconscious. Let's begin a journey of awareness through your body. As I mention each part, Bring your attention there and move on. Bring awareness to your right hand, Thumb, Index finger, Middle finger, Ring finger and pinky. The palm of your hand, Back of your hand, Wrist, Forearm, Elbow, Upper arm, Shoulder. Move to the right side of your chest, Waist, Hip, Thigh, Knee, Lower leg, Ankle, Top of the foot, Sole and toes. Shift now to your left side. Left hand, Thumb, Index finger, Middle finger, Ring finger, Pinky, Palm, Back of your hand, Wrist, Forearm, Elbow. Upper arm, Shoulder. Left side of your chest, Waist, Hip, Thigh, Knee, Lower leg, Ankle, Top of the foot, Sole and toes. Feel your entire body resting here, Completely at ease. Bring your focus now to your breath. Without changing it, Simply observe its natural rhythm. Feel the inhale cool as it enters your nostrils and the exhale warm as it leaves. Visualize your breath as a wave, Gently flowing in and out. With each exhale, Feel yourself sinking deeper into relaxation. If your mind wanders, Gently guide it back to your breath. Now imagine a peaceful place, A forest, A beach or a cozy room. Picture this place vividly with all its details, The colors, Sounds and sensations. Feel yourself fully present in this safe and serene space, Absorbing its tranquility. Begin to bring your awareness back to your physical body. Wiggle your fingers and toes. Roll your head gently from side to side. When you're ready, Bring your knees to your chest and roll onto one side, Resting here for a moment. And then slowly sit up, Keeping your eyes closed. Take a deep breath in and exhale fully. Carry the peace of this practice with you into the rest of your day.