Yoga Nidra For Deep Rest
Yoga Nidra means sleep with a trace of awareness. It is a state of mind in between wakefulness and dream. Just lay down, close your eyes, and listen. It is recommended to cover yourself with a blanket as you might get cold as you drift deeper and deeper into a state of relaxation.
Transcript
Yoga Nidra is a powerful technique in which you learn to relax consciously.
It is a state of mind in between wakefulness and dream.
We relax the mind by relaxing the body.
In Yoga Nidra it is not necessary to concentrate.
Just keep your mind moving from point to point and be aware of the experience.
To get ready for Yoga Nidra I invite you to lie down in Savasana comfortably on your back.
In this position the body should be straight from head to toes,
Legs slightly apart,
Arms a little away from the body,
Palms facing up,
Receiving.
Adjust everything,
Your position,
Clothes and blanket,
Until you are as comfortable as possible.
Your body temperature will likely drop,
So make sure you won't be cold.
Now close your eyes.
Take a deep breath in,
And as you breathe out,
Feel yourself letting go.
Take another long,
Deep breath in,
And as you breathe out,
Feel the concerns and pressures of the day flow out of you,
Fading into the background.
Take another full and complete breath in,
And as you breathe out,
Feel calmness spreading throughout the body.
Now feel the breath calming down,
Becoming regular,
And returning to normal.
Become aware of your natural and normal breath,
The spontaneous,
Effortless breath.
Do not try to change the rhythm.
The breathing is natural,
Automatic,
No effort.
Keep watching each and every breath.
Feel the navel rising and falling slightly with every breath.
Follow the natural rhythm of your breath.
I now invite you to make your sankalpa,
Your resolution,
Intention,
A short positive statement that articulates a heartfelt desire.
If you can't put it into words,
Then try visualizing it.
Sankalpa is a seed you plant in your mind that grows in your daily life.
Please repeat your sankalpa three times with feeling.
In Yoga Nidra,
You simply need to follow my voice with attention.
And should you lose track,
Don't worry.
Just return to the practice.
When Yoga Nidra is over,
You will hear me say Hari Om Tat Sat to signify that the practice is over,
And then you will have the opportunity to repeat your sankalpa.
We now begin rotation of consciousness,
Rotation of awareness,
By taking a trip through the different parts of the body.
Move your awareness to each body part as I mention it.
Repeat the body part in your mind,
And simultaneously become aware of that part of the body.
The body is still as your awareness travels.
Keep yourself alert,
But don't concentrate too intensely.
Become aware of the right hand,
Right hand thumb,
Middle finger,
Ring finger,
Little finger,
Palm of the hand.
Become aware of your palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Elbow,
Armpit,
Right part of the waist,
Right hip,
Right thigh,
Kneecap,
Calf muscle,
Knee joint,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Become aware of the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of the hand.
Become aware of your palm,
The back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left part of the waist,
Left hip,
Left thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Big toe,
Third toe,
Fourth toe,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Now to the back.
Become aware of the right shoulder blade,
Left shoulder blade,
The right buttock,
The left buttock,
The spine,
The whole back together.
Now become aware of the top of the head,
The top of the head,
Forehead,
Both sides of the head,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek.
Left cheek,
The nose,
The tip of the nose,
The upper lip,
Lower lip,
Chin.
Throat,
Right part of the chest,
Left part of the chest,
Middle of the chest,
Navel,
Abdomen,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together,
The whole back,
Buttocks,
Spine,
Shoulder blades,
The whole front of the body,
Abdomen,
Chest,
The whole back and the whole front of the body together,
The whole body together,
The whole body together.
Please stay awake,
Total awareness,
No sleep,
The whole body on the mat.
Become aware of your body lying on the mat,
Your body is lying on the mat.
See your body lying perfectly still on the mat in this space.
Visualize this image in your mind.
Notice the force of gravity pulling your body down against the floor.
The whole weight of your body pressing down against the floor.
Imagine in your mind that the body is becoming very heavy.
Awaken the idea of heaviness in the body.
Gradually feel that the body is becoming heavier and heavier.
The head is becoming heavy.
The right palm is heavy.
The left palm is heavy.
Both arms and the shoulders are heavy.
The back is heavy.
The buttocks and the groin are heavy.
Both legs heavy.
Both arms heavy.
The whole head is heavy.
The eyes are heavy.
The lips are heavy.
The whole body is heavy.
Intensify the feeling of heaviness.
Then gradually relax.
Now feel the body becoming lighter and lighter.
The head is light.
So light that it can even rise from the floor.
The right and left palms are becoming lighter.
Both arms and shoulders are light.
The right thigh is light.
The left thigh is light.
Both heels are light.
The whole body is light and weightless.
When your body becomes weightless,
You feel as if it is rising from the floor.
Now become aware of your breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
The breathing is natural,
Effortless.
You are not doing it.
There is no effort.
Maintain awareness of your breath.
Continue.
Complete awareness of breath.
Now concentrate your awareness on the movement of your navel area.
Concentrate on your navel movements.
Your navel is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement in synchronization with your breath.
Now start counting your breaths backwards from 27 to 1.
Like this.
27,
Navel rising.
27,
Navel falling.
26,
Navel rising.
26,
Navel falling.
25,
Navel rising.
25,
Navel falling.
And so on.
Say the words and numbers mentally to yourself as you count your breaths.
If you make a mistake,
You just start over and count backwards from 27.
With total awareness,
You are counting.
Counting down from 27 to 1.
Continue.
Keep on counting.
Counting down from 27 to 1.
You can now stop your counting,
Allowing the breath to just happen effortlessly.
And sense that you are here,
Awake.
We now come to visualization.
A number of different things will be named.
Try to develop a vision of them on all levels,
With feeling,
Awareness,
Emotion,
Imagination.
As best as you can.
Allow them to come to you.
Burning candle.
Endless desert.
An Egyptian pyramid.
Torrential rain.
Snow-capped mountains.
A Greek temple at sunrise.
Birds flying across a sunset.
Red clouds drifting.
A cross above a church.
Stars at night.
A full moon.
A smiling Buddha.
Wind from the sea.
Waves breaking on an empty beach.
The restless sea.
Waves breaking on an empty beach.
Become aware of your own self.
Look to your own self.
Look to your own self as you would look in a mirror.
Look to your own self and look to your own aura.
The energy field around you.
Look at yourself from different angles.
From the front.
From the right.
From the left.
From the top.
From below.
See your own aura and notice whether it is yellow.
Golden.
Pink.
Red.
Purple.
Pure yellow.
Brown.
Green.
Burning yellow.
White.
Blue.
Violet.
Take a moment to reflect upon your sankalpa,
Your intention.
Repeat it three times.
Yoga Nidra is over.
Become aware of this physical body.
Of its position lying on the mat in Shavasana.
Listen to the sounds.
Become aware of the space around you.
Then,
When you feel ready,
Move the body.
Have a little stretch if you like.
Open the eyes and sit up.
Take in your surroundings.
Hari Om Tat Sat.
Yoga Nidra is over.
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Recent Reviews
David
January 6, 2026
My new favourite, your delivery is lovely. Thank you 🙏🏻❤️🏴
Bryan
August 12, 2025
Always very relaxing. Great voice and pace while talking. Thank you! 🙏🏻