Yoga Nidra Mini Reset - 13 Min

Yoga Nidra, or "yogic sleep", is a guided meditation that invites the body into deep relaxation while the mind remains gently aware. This deeply restorative practice can support stress relief, relaxation, concentration, and give an overall sense of renewed energy and well-being. From a yogic perspective, relaxation is a powerful antidote to all impurities in the body. During this practice, you'll hear the gentle sound of a sound bowl to help maintain awareness as you relax. The intention is to remain awake and alert enough to follow my voice while allowing your body to rest deeply. This shorter 13-minute version is ideal when you have less time but would still like to pause, take care of your body, and reset. Inspired by the traditional teachings of Sri Dharma Mittra of Dharma Yoga Center, NYC, even just 15 minutes of Yoga Nidra per day can put your body into the same brain wave state as 1 hour of sleep. May you enjoy this mini reset.
(Soft background music by Christopher Lloyd Clarke)

Transcript

Hello and welcome. I am Kelly and today I'm going to be guiding you into a deep relaxation and practice a guided meditation called yoga nidra or yogic sleep. Relaxation is the best antidote for all impurities including stress, Headaches, Anxiety, Depression, Fatigue. This practice can also help improve your concentration and focus. As you relax remember to remain alert and follow my voice. We will relax the left side of the body and the right. Lie on your back now in Shavasana. And make sure that you are warm and really comfortable. Take some time to nestle in. During the relaxation you might hear the sound of the sound bowl to help you remain alert. As you settle in now. You might like to create a Senkalpa. Short positive intention for your practice today. Like I am still. I am calm. I am relaxed. Whatever it may be. Repeat it silently to yourself three times. Now take a deep breath in. And release it out. Now we are going to relax. Focus on the left hand. And only the left hand. Left arm. Left shoulder. Right hand. Focus only on the right hand. Right. Right shoulder. Left foot heavy and loose. The left ankle. Left knee. The entire left leg. Relax. Right foot, Heavy and loose. The right ankle. Right knee. The entire right leg. Relax. You'll burn. The entire back. Soft and relaxed. Tummy loose. And chest soft. Relax your neck. And faith. Relax your whole body. Your whole body is relaxed. Leave your body by itself now. Still. Voila! Try to find yourself inside. Where are you? Thank you. Thank you. You you Thank you. Thank you. You start to notice again the breath. The face. Your hands and arms. Noticing your feet and legs. Might feel nice to gently move your fingers and toes. Maybe rolling the hair gently from side to side. Perhaps floating your arms up and over your head and bringing your feet together or crossing your ankles. Take a big deep stretch, Stretch, Stretch. And sigh it out. Hug one knee and then the other into the chest. Maybe rolling onto your side and resting here for a moment. And when you are ready, Slowly sitting back. Coming back into your space. The yoga nidra is now complete.

Reviews

Kelly has the most soothing, beautiful voice. Following the guidance, I feel so calm, relaxed and at peace. The perfect little reset.