Yoga Nidra Sanctuary Of Rest
A yoga nidra to support finding comfort in sacred rest, designed for daytime relaxation or nap, and can also be used in the evening. A full eight stage nidra to aid deep relaxtion of the body, with intention setting, awareness of breath, and cosy visualisations. Our rest leads to our rejuvenation. With background music and no ending bell. Music by Chris Collins
Transcript
Welcome into the home of this yoga nidra practice,
This gift of ancient traditions.
I'm Melinda,
Your host and support in this sanctuary of sacred relaxation,
Where we take the time to enjoy our universal right to rest.
So get comfortable,
Perhaps lying on the back,
Cosy with blankets,
Resting completely assured that there's no right or wrong way to undertake this practice.
You may drift in and out of my words and at the end of the practice,
You may choose to come back with me or remain in the sanctuary a while longer,
Anchoring in the place of sleep.
As you settle in now,
See if you can allow the knowledge that our rest leads to our rejuvenation.
Therefore,
This act of self-care is a great act of care for others too.
And sensing this as an act of attunement with the universe,
Rekindling the way human beings have lived in previous times,
Before the invention of modern routines.
Consider the fundamental rhythms of life,
The examples from nature,
Thinking of all the creatures who doze and nap during the day,
Those who hibernate for winter.
Thinking of this as you close down the eyes,
Crossing the bridge into our sanctuary of rest,
The practice of Yoga Nidra begins.
With eyes closed,
Feeling into the body,
And see if it is possible to allow a sense of gentle,
Loving warmth at the crown of the head,
Spreading through the back of the head,
Throughout the face,
Loving warmth through the neck,
Softening the shoulders,
Spreading down the arms and hands,
Loving warmth throughout the back and the chest,
Softening the abdomen,
Loving warmth throughout the legs to the feet.
And now,
Starting with the right big toe,
Trace around the outside edges of the body,
Tracing the toes around the right foot,
Up the outside of the right leg,
Continue tracing the body from here,
Continue tracing the edges of the body.
If you reach the right big toe,
Continue tracing the body again.
Let go of this tracing now,
Sense into the whole inside of the body,
This protected space of rest within.
From this holistic place,
We will now set our joint sankalpa,
Our shared intention for this practice.
Repeating the words mentally after me,
I allow comfort and sacred rest.
I allow comfort and sacred rest.
I allow comfort and sacred rest.
Follow the guidance now on a rotation of awareness around the body,
Anointing each place which is visited,
Perhaps allowing a soft feather or delicate petal to land on each body part that is named.
Beginning on the right side of the body,
Feeling the right hand thumb from base to tip,
Second finger from base to tip,
Third finger from base to tip,
Fourth finger from base to tip,
Little finger from base to tip,
Centre of the palm,
Back of right hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the chest,
Right side of the waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of right foot,
Top of foot,
Right big toe from base to tip,
Second toe from base to tip,
Third toe from base to tip,
Fourth toe from base to tip,
Little toe from base to tip,
Whole right side of the body,
Whole right side of the body,
Moving to the left side of the body,
Soft feathers and delicate petals on the left hand thumb from base to tip,
Second finger from base to tip,
Third finger from base to tip,
Fourth finger from base to tip,
Little finger from base to tip,
Centre of the palm,
Back of left hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the chest,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle,
Sole of left foot,
Top of foot,
Left big toe from base to tip,
Second toe from base to tip,
Third toe from base to tip,
Fourth toe from base to tip,
Little toe from base to tip,
Whole left side of the body,
Whole left side of the body,
Moving to the back of the body,
Right heel,
Left heel,
Right calf,
Left calf,
Back of right knee,
Back of left knee,
Back of right thigh,
Back of left thigh,
Right buttock,
Left buttock,
Right side of the back,
Left side of the back,
Whole spinal column,
Right shoulder blade,
Left shoulder blade,
Back of neck,
Back of head,
Soft feathers,
Delicate petals,
At the crown of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Bridge of nose,
Tip of nose,
Right nostril,
Left nostril,
Whole nose,
Right ear,
Left ear,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Line where the lips meet,
Hole inside of the mouth,
Hole inside of the mouth,
Right side of jaw,
Left side of jaw,
Chin,
Throat,
Right side of chest,
Left side of chest,
Soft feathers,
Delicate petals,
Anointing the heart centre,
Right side of abdomen,
Left side of abdomen,
Navel,
Pelvis,
Whole right leg and foot,
Whole left leg and foot,
Whole right arm and hand,
Whole left arm and hand,
Whole right side of the body,
Whole right side of the body,
Whole left side of the body,
Whole left side of the body,
Whole body together,
Whole body together,
Whole body together,
Bathed in gentle softness,
Letting go now of the awareness of the body,
Drift attention towards the breath,
Breathing in,
Breathe up the back of the body,
Breathing out,
Breathe down the front of the body,
Continue like so,
Begin counting the natural breath backwards from 10,
Breathing in,
Count 10,
Breathing out,
Count 10,
Breathing in,
Count 9,
Breathing out,
Count 9,
Continue to count the breath like so,
Counting the breath backwards from 10,
Let go of the count,
Resting in spacious awareness of the infinite in and out of the breath,
Like the tide against the seashore,
Letting go of breath,
Embodying the sensations that will now be named,
Beginning with the feeling of gentle coolness,
Feeling gentle coolness throughout the whole body,
Coolness like the delicate touch of a cool breeze,
Letting go of coolness and finding soft warmth,
Warmth throughout the whole body,
Like the soft rays of the sun,
Gentle warmth throughout the whole body,
Returning to coolness,
Gentle coolness throughout the body,
Coolness like the first day of autumn,
Gentle coolness throughout the whole body,
Letting go of coolness,
Finding warmth once again,
Gentle warmth like the first day of spring,
Soft warmth throughout the whole body,
Basking in gentle,
Relaxing,
Soft warmth throughout the whole body,
Letting go of this now,
Drifting awareness to the space of the mind,
Images will now be named,
Visualise and sense them in the space of the mind,
Cottage in a field,
Smoke rising from the chimney and fading away,
Cottage in a field,
Smoke rising from the chimney and fading away,
Bird asleep,
Head under its wing,
Gentle stream flowing,
Butterfly on a leaf,
Watching clouds change shape in the sky,
Watching clouds change shape in the sky,
Feeling of sitting in a comfortable armchair,
Flock of geese flying in the sky,
Touch of soft velvet,
Squirrel storing nuts for the winter,
Squirrel storing nuts for the winter,
Thin white curtains blowing in the breeze,
The sense of perfect relaxation,
And from this place of relaxation,
Our initial shared intention,
I allow comfort and sacred rest,
Bringing this intention with you now,
The practice of yoga nidra is complete,
All my love,
See you again soon.
4.7 (65)
Recent Reviews
Thierry
August 30, 2025
Zalig in slaap gevallen dikke merci het was super fijn om hier naar te luisteren
Nicola
August 29, 2023
Really enjoyed and don’t remember the ending! Thank you Melinda 🤗💕🤗, looking forward to you next one. 💤💚
Fiona
August 27, 2023
Such a soothing track to wind down and go to sleep to. Love it!
Cat
August 26, 2023
Thank You M 🙏🏻 That was so relaxing Loved the cottage and what it felt like in my mind and body - the squirrels of course 😍 All beautiful imagery to rest upon xx so very relaxing Can’t wait til your next one Xx All love 💕