Yoga Nidra With Gentle Vocal Ending (5.5 Minutes)

Take just a few minutes to rest deeply with this short Yoga Nidra practice designed to guide you into a state of calm awareness. Through gentle body sensing and breath awareness, you’ll be invited to release tension, quiet the mind, and settle into stillness.
As the practice comes to a close, a soft vocal ending offers a grounding return—helping you transition gently back into your day with a sense of ease and presence.

Transcript

Hello, Insight Timer community. My name is Lauren Cortese, And thank you for joining me for Yoga Nidra. Lie down in a comfortable position, Perhaps in Savasana, With a pillow under your head or knees for support. Let your arms rest away from your body, Palms facing up. Close your eyes gently. Take a deep breath in, And sigh it out through your mouth. Feel the weight of your body sinking into the surface beneath you. Allow yourself to feel completely supported. Bring to mind a short, Positive statement, An intention, Or your Sankalpa, Something you wish to invite into your life. It could be as simple as, I am calm and at peace. I am healthy and whole. I am enough. Repeat this statement silently, Three times, With full awareness. Now, We will gently move into the awareness part of our Yoga Nidra, As we move through the body. Simply notice each part of the body as I say it. No need to move. We'll start on the right side of the body. Right Hand Thumb Index Finger Middle Ring Little Finger Palm Wrist Forearm Elbow Upper Arm Shoulder Armpit Waist Hip Thigh Knee Shin Ankle Heel Sole Top of the Foot Big Toe Second Toe Third Toe Fourth Toe Little Toe Left Side of the Body Left Hand Thumb Index Finger Middle Ring Little Finger Palm Wrist Forearm Elbow Upper Arm Shoulder Armpit Waist Hip Thigh Knee Shin Ankle Heel Sole Top of the Foot Big Toe Second Toe Third Toe Fourth Toe Little Toe Back of the Body Buttocks Lower Back Mid Back Upper Back Shoulder Blades Back of the Neck Back of the Head Front Body Top of the Head Forehead Eyebrows Eyes Nose Cheeks Lips Chin Throat Chest Ribs Belly Pelvis Feel your whole body resting. Still and Heavy Bring your attention to your natural breath. Notice the rise and fall of your belly. You might silently count your breaths backwards from 10 to 1. With each count, Feel yourself sinking deeper into calm. Imagine yourself in a serene place, Perhaps a quiet forest, A warm beach, Or a sunlit meadow. Notice the colors, Textures, And sounds around you. Feel completely at ease, As though time has slowed down. Let the peaceful energy of this place fill every cell of your body. Begin to bring an awareness back to your physical body. Feel the floor beneath you, The support of the ground. Take a deep breath. Gently wingle your fingers and toes. Bring your intention back to mind. Repeat it once more with clarity. As you are ready, Roll over to your right side and slowly come up to a seated position. Sit for just a moment with your eyes closed, Feeling grounded, Feeling refreshed. When you are ready, Open your eyes, Carrying this calm awareness into the rest of your day.