Quick 5-Minute Yoga Nidra / NSDR

This quick 5 Minute Yoga Nidra is perfect for when you are stretched for time. Five minutes is all it takes to leave you feeling deeply relaxed and refreshed, ready to go on with the rest of your day.

If you're new to Yoga Nidra: Yoga Nidra is a guided meditation and relaxation practice that induces deep relaxation while maintaining awareness. It involves systematically relaxing different parts of the body, breathing awareness, and visualization. It's often practiced lying down and is said to promote physical, mental, and emotional relaxation, as well as reduce stress and improve sleep.

Background Music by Liborio Conti

Transcript

Hi,

Thank you for joining me for this quick five-minute yoga nidra practice.

My name is Rishi and I'll be your guide today.

I recommend you lie down on the floor for this practice.

You could lie on the bed or the couch too.

Whatever you prefer,

Come to lie down now on your back.

Close the eyes and be as still as you can now.

And in a moment I will begin naming different parts of the body and as I name each part,

Simply bring awareness to that area.

Let us begin the practice.

Become aware of the fingertips of both hands,

Palms,

Wrists,

Elbows,

Shoulders,

Aware of the crown at the top of the head,

Forehead,

Temples,

Aware of the closed eyes,

Aware of the nose,

Nostrils and the flowing of the breath,

Aware of your lips,

Chin,

Front of the throat,

Aware of the heart in the center of the chest,

Solar plexus,

Navel,

Pubic bone,

Hip joints,

Both legs,

Knees,

Ankles,

Arches of the feet,

Big toes and tips of all the toes.

Become aware of the heels,

Back of the knees,

Glutes,

Lower back,

Midsection of the back,

Shoulder blades,

Back of the neck,

Back of the head,

Crown.

And now become aware of your whole body,

Everything we've covered in the session,

From the top of the head at the crown all the way down to the tips of the toes and everything in between.

Whole body awareness.

And as you rest here,

Aware of the whole body,

Notice the breath as it comes and goes at the nostrils,

Aware of the body and the breath.

And then bring your attention out to the fingers and toes and gently restore movement by wiggling the fingers and the toes.

Take a deeper breath in and out as you start bending the wrists and ankles and then starting to stretch out through the arms and the legs,

Stretching out in any way that feels good for your body right now.

And once you're stretched out you can slowly open your eyes and reorientate yourself to the room.

Thank you for taking this time to look after yourself today,

To rest,

Restore.

Hope you have a wonderful rest of your day.

My name is Rishi from Good Karma Meditations and I thank you for the practice.

And if you wanted to support the channel,

Please give a like or rating,

Subscribe or follow and maybe share this with anyone who you think might benefit from this practice.

Thank you.

Reviews

Perfect! Exactly what my monkey mind needed to chill and be present. Thank you!

Lovely ☺️
Short Nidra that is very effective. Clear voice and nice pace!