Yoga Nidra: 20 Minute Practice

A 20 minute guided relaxation suitable for everyone. There are periods of silence for self-practice in this recording. The ultimate intention of yoga nidra is to guide you towards deeper self-inquiry, with healing and relaxation as added benefits.

Transcript

Prepare for the practice of yoga nidra by lying on your back.

You may want to support the back of the head and neck with a low pillow and place a rolled blanket under your knees for support.

Release tension,

Relax deeply.

There's nowhere to go and nothing to do.

Simply feel your body and listen.

Deepen your breath without strain or force.

Breathe with an even rhythm and be effortless.

Feel awareness grow and expand.

Release worry and fatigue.

Become aware of your natural and normal breath,

Your spontaneous effortless breath.

Watch every breath rise and fall.

Now as you inhale,

Silently repeat the sound so.

As you exhale,

Silently repeat the word hum.

Inhaling so,

Exhaling hum.

So hum.

So hum.

Merging body and mind with your breath and internal sound.

Now is the time to state your sankalpa,

Your resolve or intention.

Your sankalpa is a goal that you want to achieve in the next six to eighteen months that will increase your health and enhance your well-being.

Go deep inside.

Create your sankalpa as a positive statement in the present tense as though it's already happening.

State your sankalpa three times.

I'm going to name a different body part.

Bring a deep sense of relaxation to this body part as if you're pouring a warm liquid over it.

Focus on the tip of your right thumb and deeply relax your thumb.

Focus on your index finger.

Relax your index finger.

Right middle finger,

Ring finger,

Pinky,

Palm of the right hand,

The right wrist,

Right elbow,

Right shoulder and chest.

Relax the right side body,

The right hip and groin.

Relax the right knee,

The right ankle,

Sole of the right foot.

Relax the right big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Relax the tip of the left thumb and deeply relax the left thumb.

Left index finger,

Middle finger,

Ring finger,

Pinky.

Relax the palm of the left hand,

The left wrist and the left elbow.

Relax the left shoulder and chest,

The left side body,

Hip and groin.

Relax the left knee,

Ankle,

Sole of the left foot,

Tip of the left big toe,

Second toe,

Third toe,

Fourth and little toe.

Relax the entire left side of the body.

Relax the entire right side of the body.

Relax the center of the chest,

The center of the throat,

The space between the eyebrows.

Relax the crown of your head.

Relax the whole body.

Deeply and effortlessly relax the entire body.

Draw your attention to your natural breath moving in and out of the nostrils.

Feel how the breath moves between your navel and the throat.

When you inhale,

The breath rises from the navel to the throat and when you exhale,

The breath moves from the throat to the navel.

Be completely aware of your breath moving from navel to throat,

Throat to navel.

Maintain this awareness and begin counting backwards on your breath.

When you inhale from the navel to the throat,

Say to yourself,

54.

And as you exhale from the throat to the navel,

Repeat to yourself,

54.

Inhale,

53.

Exhale,

53.

And continue counting down until you get to the number one.

If you lose count or reach number one,

Just start again at 54.

You you you you you you you now picture a screen on the inside of your forehead like a movie screen at first you may not see anything on this screen but the more you relax the more likely it is that you'll see shapes or images lights or patterns colors or shapes these are the impressions of the subconscious playing out on the screen of the mind you you you Be aware of the places where your body meets whatever it's resting on.

Feel the meeting point between your body and the floor.

Feel the skin on the soles of your feet,

From your heels to the tip of your toes.

Feel the palms of your hands.

Feel the skin on the palms of your hands,

From your wrists to the fingertips.

Feel the skin and the lines on your palms and fingers.

Bring awareness to your face.

Develop awareness of your face,

Becoming aware of your forehead,

Cheeks,

And your chin.

Become aware of the lines on your face.

Now bring attention to the eyelids.

Feel where the top and bottom eyelids touch.

Feel the space between your lips.

Try to remember what's happened from the present moment back until the time you woke up this morning.

Go back in time as if you're watching a movie in reverse.

Start with when you began this practice of yoga nidra.

Remember how you felt.

And then go back in time 30 minutes.

See the objects around you and remember what you felt at that time.

And now go back 30 minutes before that,

Releasing the impressions.

Continue to go back in time at 30 minute increments until the time you woke up this morning.

And now go back 30 minutes before that,

Releasing the impressions.

And now go back 30 minute before that,

Releasing the impressions.

And now go back 30 minute before that,

Releasing the impressions.

Remember your sankalpa,

The resolve that you set at the beginning.

Repeat your sankalpa three times as if it's already happened.

Feel what it's like to have accomplished your goal.

Breathe into the center of your chest,

The heart center.

Rest here,

Breathing in and out gently and smoothly.

This is the center of your emotional well-being.

Draw in fresh energy with a sense of well-being with every breath.

Breathe with your whole body.

Breathe in and let your body be filled and nourished.

Feel the breath with a calm,

Unbroken awareness and feel the calmness of your own being.

Slowly begin to come back to consciousness.

The practice of yoga nidra is complete.

Reviews

One of my favorite yoga nidra recordings! Deeply grateful 🥰

Very soothing and relaxing with plenty of silence. I will be coming back to this one. Thank you.

Very , very calming practice.
Will use this again soon.

Exceptional and a lovely calm voice. Thank you.

Mia's meditations are my favorite!

Simple, clear, and healing.

So relaxing 💛 great little meditation

Tone of voice is really clear and clean.

Just the pick-me-up I needed!

She used a variety of techniques such as "So/hum", setting of intention and counting for a well rounded practice. I found it very relaxing.

Very relaxing practice with calm voice and good pace for me. Thank you 🕊🙏🏻

Really lovely, put me right to sleep I was so relaxed. Would have appreciated a bell at the end of the practice to signal conclusion.

Lovely practice!

Beautiful
Thank you ♡

Wonderful practice for relaxation!

Delightful voice.
Disciplined body scan.
Needed it.
Thank you.

This meditation is fabulous! Well guided, simple, clear and concise. Will use regularly! Thanks kindly Mia. Namaste 💜

Deepest meditation I've had yet :)

Thank you Mia. This practice is focussed and spacious enough to allow quiet time to carry out most directives. It will be a regular for me. Highly recommended folks.

Absolutely awesome! Thank you for your time and effort.