Yoga Nidra Practice With Sankalpa (Fast Pace-Short Version)

This is a basic 14 minute Yoga Nidra with relaxation techniques, a sankalpa, a rotation of consciousness, and a short visualization.

Transcript

Prepare for yoga nidra by lying down on your bed or on the floor.

You can place a pillow or a bolster under your knees.

You can place a pillow under your head.

Cover up yourself with a blanket and have your arms out by your side at about a 45 degree angle with your palms facing up.

This is the pose of rest,

The pose,

Shavasana.

So take a deep breath and tighten up the muscles in your legs and as you exhale,

Release those muscles.

On your next inhale,

Tighten up your arms and when you exhale,

Release all that tension.

On your next inhale,

Tighten both your arms and your legs.

Tighten,

Tighten and release.

Take a deep breath and exhale.

Pay attention to the muscles in your face.

Are you tightening anything there?

Your jaw,

Your eyes,

Your forehead,

To your ears,

The back of the head,

The neck,

Your throat.

Is there any tension here that you can let go of?

Let your eyes settle down into their sockets,

Feel the tip of your nose and your lips,

Your chin.

Move your attention to your heart,

Your right arm and your left arm,

Your rib cage,

Including the solar plexus and move your attention down to your sacral chakra and your root chakra.

Just scanning the body for any tension or tightness or stress and take a deep breath and sigh that out.

Even further down,

Taking your attention to the root chakra,

Your hips,

Any tension in your thighs that you can breathe into and let go.

Your knees,

Your calves,

Your ankles,

Your feet,

The bottom of your feet,

Your toes.

Feel the energy around you moving from your toes back up,

Your body,

Your toes,

Your calves,

Knees,

Thighs,

Hips,

Abdomen,

Rib cage,

Shoulders and neck,

Throat,

Back of the head,

Face,

Top of the head.

Take a deep breath here.

As you exhale,

Begin to pay attention through your hearing and listen to the sound of your breath.

Can you even hear the sound of your own heartbeat?

Are there any sounds in the room?

Maybe a fan going.

Are there any sounds outside the room?

Take your attention back to your own breath and then bounce your attention between your breath,

The sounds in the room and the sounds outside,

Going from sound to sound without actually engaging in those sounds.

As you begin to listen,

Start to hear your sankalpa.

A sankalpa is a short and positive statement said in the present tense in your mind.

An example is,

I am calm and centered at all times.

Another one might be,

I am joyful.

Listen for your sankalpa.

Now say your sankalpa to yourself three times.

Good.

Now say to yourself,

I will be still and I will move at the end.

Take your attention to your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side,

Right hip,

Right thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Take your attention to the left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Left side,

Left hip,

Left thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Back of the body,

Front of the body,

The entire right side of the body,

The entire left side of the body,

The back of the head,

The front of the head,

Right side of the head,

Left side of the head,

The whole head,

Shoulders,

Shoulder blades,

The space between the shoulder blades,

Mid back,

Lower back,

The whole back,

The buttocks,

Back of the thighs,

Back of the knees,

The calves,

The heels touching the floor,

The entire backside of the body,

The whole body,

The whole body,

The whole body.

Without controlling your breath,

Become aware of the inhale,

The raise of the belly,

And the exhale,

The lowering of the belly,

The shallowness of the breath as you lay here.

Begin to feel very light.

Your body is light as a feather,

Is as light as a leaf,

A leaf falling from the tree on a cool fall day.

Now become heavy.

Imagine yourself as heavy as lead,

As heavy as stone,

Granite,

Bronze.

Return to the feeling of lightness,

And you can't help but float up,

Defying gravity.

Once again,

Feel yourself heavy,

Sinking heavy.

And if you can,

Imagine yourself being both at the same time,

Suspended,

Both heavy and light.

Now imagine you're floating,

Floating on the water,

Hearing the sounds of the seagulls,

Feeling the warmth of the sun.

You hear the splash of the water.

And as the water splashes,

You realize you also are part water,

Part air,

Part space,

Part fire,

And earth.

Now as you listen,

Your sankalpa returns to you.

At this moment,

Say it to yourself three times.

Begin to listen to the sounds around you,

To the sounds outside of the room,

To the sounds inside the room,

And to the sound of your breath.

Become aware of the room that you're in,

The walls around you,

The ceiling and the floor,

The place you are laying.

Bring awareness to your own limbs,

Your arms and your legs.

Yoga Nidra is complete.

Thank you for taking your time for yourself today.

The divine light and the divine grace that is in me recognizes and acknowledges the divine light and the divine grace in you.

Namaste.

Reviews

A short centering and traumainformed practice. The guidance made me feel safe yet it left space for me to have my own personal experience. Thanks for sharing❣️

The pace with your gentle voice helped me focus on my body scan. It can be so hard to focus when you have unpleasant feelings. This practice helped me acknowledge the feelings but returned to the sensations in the present moment. Thank you.

Liked this rather short practice! Thank you so much 🙏

Beautiful meditation as always! Blessings and thanks for sharing 🙏💐❤️

Really restorative practice to start the day and be focus. Thank you 🙏🏻

Very relaxing and centering. It helped me to better understand The meaning of sankalpa. Thank you!

i immediately dozed off at the end, nice nap, just what I needed

Great practice, love the pace, words, voice🙏🏻🤍🕊

Many thanks for sharing. Very beautiful and helpful. Namaste 🙏

Perfect for midday relaxation to recharge yourself

Excellent & thorough in a short amount of time. Perfect as a midday pick me up 💜 Thanks!

Just Amazing.

I really enjoyed this practice. Thank you 🙏

Beautifully led practice, I appreciate it when I am short on time for my daily yoga Nidra. Very Grounding.

Very complete, simple, brief treatment of this practice. Thanks!

Thank you. This was very effective. This is my new favourite short Yoga Nidra practice.✨

Great way to start the day! I will use this for a mid day break as well. Thank you.❤🙏

Nice. Did not feel rushed. Just the right amount of time. Thank you

Lovely short nidra. Thank you

Wonderfully relaxing exercise. Thank you