Yoga Nidra For Deep Rest And Calm - With Music

This guided Yoga Nidra practice is designed to help you slow down, unwind, and settle into a state of deep rest and calm.

The Nidra includes a gentle body scan and simple breath awareness. You'll be guided to soften the body, quiet the mind, and reconnect with the present moment. It is suitable for any time of day when you need a moment to rest and reset. This Nidra includes one minute of gentle background music at the end of the practice to allow for a gradual transition back.

(This Yoga Nidra is also available without music.)

Image: Personal photograph
Music: Licensed from Epidemic Sound

Transcript

Welcome to this yoga nature practice. Let's begin by finding a comfortable position. You might like to rest on your back. Or in a position that feels right for you. And if it feels comfortable. You might close down the eyes. Or simply soften the gears. Now begin to notice the surface beneath you. And allow yourself to be fully supported. Notice any sensations in your body. And perhaps you might welcome the sensations in your body. And there's nothing to do right now. There's nowhere you need to be. And just simply rest. And now take a deep breath in through the nose. And let it go. And again inhale deeply through the nose. And let your body soften on the exhale. Releasing your jaw. Allowing yourself to sink deeper. And deeper. Allow your breath to settle into a natural rhythm. Allowing your eyes to soften. Let your body release any tension. Allow yourself to feel supported by the earth beneath you. And now we begin with a phase of moving our awareness around the body. As I'll name the body part. Simply notice it and let it soften. Eyebrow centre. Right shoulder. Right elbow. Missed. Right thumb. Index finger. Middle finger. Four finger. Little finger missed. Album. Shoulder. Through left shoulder. Left elbow. List. Left them. Index finger. Middle finger. Forefinger little finger Missed. Elbow. Shoulder. Heart center. Righteous. Heart center. Left chest. Heart center. The right hip. Nightly. Right ankle. Big toe. Second tool. Third row. Fourth tool. Fifth toe. The right foot. Ankle. Heart Centre. Left hip. Left knee. Left ankle. Big toe. Second hole. Third row. Fourth tool. Fifth hole left foot space between the things. Four feet together. The lower legs. The upper legs. Both legs together. Heart Centre. Throughout. Back to the eyebrow centre. The whole body. The whole body. The whole body resting. Now bring your awareness to your breath. And just notice the natural rhythm. Notice the gentle movement of the body as you breathe. Following the breath as it flows in. And as it flows out. There's nothing to change nothing to control. Just simply noticing. And allowing the breath to be exactly as it is. Now allow your awareness to expand. Sensing the whole body. Resting. Breathing. Aware of the body lying here. And the space around the body. There's nothing to do. Nothing to change. Simply resting in awareness. And noticing that this awareness remains present. Even as we begin to return. Now we begin the transition back. Becoming aware of the body. Lying here. Notice the space around you. And any sounds. And gently inviting small movements. Into the fingers. The toes. And taking a deeper breath. I'm just pausing a moment here. And when you're ready. Slowly opening the eyes. And taking a moment to notice how you feel. Before gently returning to the rest of your day.