Yoga Nidra - Breathe To Bliss
by Karlin Frew
This 25-minute six-stage Yoga Nidra moves you into deep relaxation, with an extended focus on breath awareness. You’ll be invited to notice the breath in the belly and chest, gently slowing down as the mind begins to quiet. With regular practice, Yoga Nidra supports nervous system repair, emotional regulation, more restful sleep, deep relaxation, and enhanced creativity. No experience is needed. Simply lie comfortably, listen with intent, and allow yourself to be guided inward.
Transcript
Welcome to this six-stage yoga nidra practice.
Taking some time to get ready for this practice of yoga nidra,
Please come to lying down comfortably in savasana or another position that will be comfortable for your body for the next 30 minutes.
The only requirement in this yoga nidra practice is to lie still,
Listening to the guidance and letting the mind follow the voice.
Setting yourself up for comfort,
Perhaps blankets,
Bolsters,
Cushions to support your body and making any final adjustments to the clothing,
The body shape and coming to lying still.
Perhaps as you take your next inhale,
Just activating and squeezing into all the muscles that you can think of in the body,
Bringing in intensity,
Tenseness into the body for long,
Slow inhale.
And as you exhale,
Just releasing that,
Letting every muscle relax and release.
And we'll do that one more time.
So as you take your next inhalation,
Tensing parts of the body that you can think of,
That you are aware of,
And maybe sign out the exhalation,
Letting go of all those muscles,
Letting the body feel heavy,
Feel supported by the surface beneath.
Letting your arms rest by your sides,
Palms open to the sky,
The feet falling naturally outwards.
Closing your eyes,
Letting your breath be natural with each exhale,
Settling the body into the surface beneath.
Each inhalation brings you into this moment,
Each exhale lets go of the past and the future.
Noticing the support beneath the body here.
Feeling now the parts of the body that are kind of heavier on the surface beneath.
Parts such as the heels,
The calves,
Buttocks,
The shoulder blades,
Backs of the arms,
Back of the head.
Bringing awareness to a recall of the colour of clothing on the body.
Feeling the gentle heaviness of the clothing on the body.
Noticing the air on the exposed parts of the body.
That awareness continues to the breath now,
The natural breath moving in and out of the body.
No need to change it,
Just becoming very aware of the gentle inhalation through the nostrils and the exhalation back out through the nostrils.
Starting to notice the subtle sensations of the movement of the breath flowing in and out of the nostrils.
Now becoming aware of sounds,
Taking the awareness to sounds outside of the space,
Outside of the room,
Far away,
Finding one sound,
Picking it up,
Letting it go,
Finding another.
Allow the awareness to move from sound to sound.
Bringing that awareness to sounds within the space,
Within the room,
Finding a sound,
Letting it go,
Finding another.
That awareness now notices sounds within the body,
Perhaps noticing the sound of the breath in the body.
Allowing that awareness to move again far,
Far away outside of the space,
Picking up a sound,
Letting it go and moving awareness back to the sound of the breath within the body.
Feel awareness arriving into this moment,
Moment by moment.
We start to now bring awareness to the sankalpa,
That heartfelt positive intention or resolve.
If you don't have a sankalpa or a positive intent,
Perhaps taking this time here to consider what that might be for you.
A statement of something you wish to manifest in your life,
Creating that in words that are meaningful for you and keeping it as short and succinct as possible.
If you already have your sankalpa,
Repeating it now three times,
Silently,
Mentally,
With full conviction,
Full awareness and confidence,
Knowing that it will manifest in your life.
Trusting the repetition of the sankalpa to be planted into the subconscious,
To manifest in magical ways.
Releasing the sankalpa,
Moving now to taking a rotation of awareness around the body.
The only requirement is to follow the guidance of voice and each body part is spoken,
Mentally repeating it and quickly moving with the voice onto the next.
Following the voice,
Remaining calm and still as you bring awareness now to the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Right side of the waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Awareness of the whole right side of the body,
The whole right side.
Moving awareness now to the left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Left side of the waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Awareness of the whole left side of the body,
The whole left side.
Moving awareness now to the back side of the body,
Both heels,
Calves,
Back of the knees,
Back of the thighs,
Right buttock,
Left buttock,
Lower spine,
Mid spine,
Upper spine,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
The whole spine from the tailbone to the centre of the head.
The whole spine from the tailbone all the way to the centre of the head.
Back of the head,
Top of the head,
Moving to the front side of the body,
The forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The eyebrow centre,
Right eye,
Left eye,
Right cheek,
Left cheek,
Right ear,
Left ear,
Bridge of the nose,
Tip of the nose,
Right nostril,
Left nostril,
Both nostrils together,
Upper lip,
Teeth,
Tongue,
Lower lip,
Both lips together,
Right side of the jaw,
Left side of the jaw,
Chin,
Throat,
Right side of the chest,
Left side of the chest,
Centre of the chest,
Rib cage,
Upper abdomen,
Navel,
Lower abdomen,
And the whole pelvic floor region.
Moving now to an awareness of the major parts of the body,
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,
All parts of the front side of the body,
Every part of the front side of the body,
All parts of the back side of the body,
Neck,
Head,
The entire body,
One integrated physical presence here on the mat,
The whole body all together,
The whole body all together,
The whole body all together.
Releasing the body rotation,
Bringing awareness now to the natural breath,
No need to change the breath,
Just an awareness of the natural breath flowing in and out of the nostrils,
Natural movement,
Rhythm of the breath in the body,
Starting to notice the subtle movements of the air flowing through the nostrils,
Perhaps starting to notice a slight temperature change between inhalation and the exhalation,
Starting to notice the navel gently rising with an inhale and gently falling with an exhale.
Bringing now a count to the breath,
A mental count of the breath,
Mentally counting the breath as such,
27,
Navel rising,
Inhale,
27,
Navel falling,
Exhale,
26,
Navel rising,
26,
Navel falling,
25,
Navel rising and so on,
Counting each inhale and exhale all the way from 27 to 1,
Keeping the mind focused on each and every breath.
If you lose count,
Starting again from 27,
Counting all the way to 1.
Now shifting awareness to the chest,
Feeling the chest gently rising and falling with the inhalation and exhalation,
Beginning a new count of the breath in the chest,
Mentally counting as such,
27,
Chest rising,
Inhale,
27,
Chest falling,
Exhale,
26,
Chest rising,
26,
Chest falling and so on,
Continue counting each and every inhalation and exhalation all the way to 1.
Letting go of the count of the breath,
Resting in the natural rhythm of the breath now,
Letting the mind relax,
Release,
Just noticing the rhythm of the natural breath in the body.
Moving now back to the sankalpa,
Repeating the sankalpa if you already have one,
Or taking the time if you still need to create that positive intent.
The sankalpa,
Bringing it back to mind and repeating that intention three times,
Silently,
Clearly,
With full confidence,
Total conviction,
Knowing that with each repetition this will manifest in your life.
Letting the vibration of the sankalpa ripple through your entire being,
Repeating it three times now.
Letting the sankalpa go,
Starting to become aware of the sounds again,
Sounds within the body,
Noticing the sound of your breath,
The sound of the heartbeat,
Sounds occurring within the space and awareness traveling outside of the room,
The space to sounds far away,
And then bringing awareness to how your breath is gently moving your body here,
Your body on the mat,
As you start to feel those touch points of your body again,
Those parts that are slightly heavier on the mat,
Making a slightly deeper indentation on the surface beneath,
Such as the back of the head,
The shoulder blades,
The buttocks,
The calves,
The heels,
As you start to feel the surface beneath you.
Starting to recall the color of clothing,
Starting to recall what time of the day it is,
What day of the week it is,
Starting to recall features of the space that you're in,
Where the doors are,
The windows are,
The ceiling,
The floor,
As you start to let the breath,
Your breath,
Move your body here on the mat.
A gentle expansion of the belly and the chest on the inhalation and the exhalation,
Allowing on the next inhale that breath to move all the way out to the fingers and toes,
Perhaps taking small movements into the hands and feet,
As you reawaken yourself into the day.
And then over the next two or three breaths,
Starting to float the arms up overhead for a full body stretch here,
Reawakening the body,
The mind,
The spirit into the day.
And from here,
When you're ready,
Rolling onto one side into the recovery posture to rest for two or three breaths.
From here,
When you feel ready,
Starting to slowly move up into a seated posture,
Letting your breath rise you,
Letting your breath take you to a seated posture of your choice,
Perhaps opening the eyes on the way,
Taking your time in your seated posture to notice any changes in the body,
The mind,
The emotions,
The spirit.
The practice of yoga nidra is now complete.
May you carry this peace and calm into the rest of your day.
Hari Om Tat Sat.
4.8 (5)
Recent Reviews
Linda
November 7, 2025
Wonderful! Thank you so much for the nice rest and clear thoughts.