Yoga Nidra & Body Scan Relaxation

A short guided yoga nidra practice. Ideal for the morning or for a short break during your day.

Transcript

Yoga Nidra is the art of conscious relaxation,

Dynamic sleep.

The body is at rest while the mind is awake.

Take a few moments now to find your Shavasana pose.

Lying down on your back,

The feet are about three feet apart.

The arms are rested at your side.

Palms face up.

Make any last minute adjustments now until you are completely comfortable.

Allow your eyelids to soften as you close your eyes.

Take a few deep inhales and exhales.

Inhaling through the nostrils and exhaling through the mouth.

Now go ahead and close the lips and continue to breathe naturally through the nose.

Without any effort here,

The breath flows with ease.

Begin to examine the current life that you are living.

When we do this,

We all naturally bring to mind aspects of our life that we would like to change or improve.

Maybe something we even desire.

When you find this part of your life that you would like to improve,

Create a short statement for it,

A sankalpa.

For example,

I am at peace or I am healthy.

Now go ahead and mentally repeat your sankalpa three times to yourself.

We will begin to rotate consciousness over the body.

Whatever part of the body my voice says,

Mentally repeat it.

Simultaneously take your awareness to that part of the body.

The body is still.

Only the mind moves.

Bring your awareness to the right side of the body.

The right hand,

The right thumb,

The second finger,

Third finger,

Fourth finger,

Fifth finger,

Back of the right hand,

Center of the right palm,

The right wrist,

Right forearm,

Right elbow,

Right upper arm,

Right underarm,

Right waist,

Right hip,

Right thigh,

Right knee,

Right calf.

Bring your awareness to the right ankle,

Right heel,

Sole of the right foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Bring your awareness to the left side of the body,

The left hand,

The left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Back of the left hand,

Center of the left palm,

Left wrist,

Left forearm,

Left elbow,

Left upper arm,

Left underarm,

Left waist,

Left hip,

Left thigh,

Left knee,

Left calf.

Bring your awareness to the left ankle,

Left heel,

Sole of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Bring your awareness to the entire right arm,

The entire left arm.

Become aware of both arms simultaneously.

Bring your awareness to the entire right leg,

The entire left leg.

Become aware of both legs simultaneously.

Bring your awareness to the entire body,

The entire body,

The entire body.

Take your awareness to the breath at the belly.

Try not to control it,

Just witness it.

As you inhale,

The belly naturally rises.

And as you exhale,

The belly naturally lowers.

Again,

Just being a witness.

Seeing the flow of your breath at the belly,

Begin to mentally count backwards from nine.

If you lose your place,

Just begin again at nine.

Mentally repeating,

Nine navel up,

Nine navel down,

Eight navel up,

Eight navel down.

Continue here at your own pace,

Counting backwards from nine to one.

Begin to imagine that the entire body is becoming very heavy.

The body is heavy.

You are so heavy,

You are sinking into the ground.

Now begin to imagine that you are becoming very light.

You are weightless.

You are so light that you can float off the ground.

As you continue to float,

You float to the top of the most beautiful mountain that you have ever seen.

At the top of this mountain,

You see the sun rising,

A large,

Bright golden sun.

The warmth of the sun penetrates your entire body.

Your entire body is filled with this bright light.

Begin to witness the third eye center,

The space between the eyebrows.

Notice the quiet,

Notice the peace.

If any thoughts come up,

Acknowledge them in a detached manner.

Let them go.

If no thoughts appear,

Appreciate the silence.

Take a moment to bring to mind your sankalpa that you set at the beginning of this practice.

Mentally repeat it three times to yourself.

Bring all awareness back into the body,

Back into the space that you are in,

Gently moving the fingers,

The toes,

Awakening your body.

This concludes the practice of yoga nidra.

Namaste.

Reviews

Short but sweet. I loved the tone of your voice as a guide. Thank you!

Perfect wake up meditation. Short & simple, but completely effective. Just what I needed. THANK YOU!🙏🙏🏽🙏🏿🙏🏻

Amazing. I wanted to try a very short Nidra due to time and managed to fall into yogic sleep. Thank you! I’m deeply relaxed now. This will be my go to when I need to deeply relax but don’t have much time 💕

I have a better understanding of yoga nidra from this meditation.

Perfect..a short and gentle yoga nidra..totally relaxed..💛

very nice and you have such a pleasant voice! what I missed was the inclusion of the head in the rotation of consciousness, but I realize there's only so much you can do in such a short time ...

Peaceful, energizing and very relaxing

That was a nice short yoga nidra meditation.

Such a beautiful voice. I always feel so refreshed after doing this meditation. 💖🙏

Thank you that was great. I needed a short break in between my busy day.

A fantastic brief yoga nidra with sankalpa and nice body scan. Thanks for sharing!

Excellent short and focused Yoga Nidra.

Very relaxing, soothing voice!

I love Yoga Nidra, and this meditation is short and effective for me. Thank you so much!

Perfect. Namaste.

Great!! Really kept my attention and helped me relax!

Yum, just what I needed to end this glorious day fully grounded. Thank you. 🙏🏻

Great short Yoga Nidra for a busy Christmas Day !!!! Namaste 🙏

Perfect way to start the day!

That was beautiful, effective. Namaste