Deep Rest & Sankalpa – A 60-Minute Yoga Nidra Journey

Experience a full 60-minute Yoga Nidra practice designed to help you unwind, restore, and reconnect with your inner clarity. We begin with a short introduction to Yoga Nidra and Sankalpa — exploring what this practice is, how it works, and how intention can gently support your inner journey. This is followed by about 15 minutes of simple, mindful movement to release tension and balance your energy before lying down.

You are then guided step by step into a complete Yoga Nidra journey, including grounding breath awareness, rotation of consciousness, the exploration of opposites, and a spacious inner visualization. At the heart of this practice lies Sankalpa — a quiet, heartfelt intention that you plant at the beginning and end of the session, allowing it to unfold naturally in stillness.

We close with a brief seated meditation and a gentle wish for peace — Om śāntih, śāntih, śāntih — helping you return with presence and ease.

Come as you are — and allow yourself to rest deeply.

Transcript

Namaste! Welcome, Beautiful souls! So happy you've made the time to be here for this Yoga Nidra session for deep rest to connect with your intention. Before we start, I'd like to share a few words about Yoga Nidra, What it is and the benefits and what you need to experience the truly nourishing Yoga Nidra. And I'll also explain how we will work with Sankalpa in this Yoga Nidra practice. Then we will begin with about 15 minutes of simple movements designed to release tension, Balance your energy and prepare your body to rest deeply without drifting into sleep. And then I will guide you through a full Yoga Nidra journey, A practice of deep relaxation and inner awareness. So let's settle. I invite you to find a comfortable seat on your mat, On a cushion or on a folded blanket. Let your hands rest gently on your thighs. Close your eyes if that feels safe or soften your gaze toward the floor. Take a slow, Gentle breath in and a long, Soft breath out. Again, Inhaling calm. Exhaling anything you don't need for this practice. Again, Inhaling calm. Exhaling and arriving fully into this moment. Let your body know, I am here now. Allow your breath to return in a natural rhythm. And before we begin to move, Let me just share a few words about the practice we will explore tonight. Yoga Nidra means yogic sleep, Yet it isn't ordinary sleep. It's a state between waking and dreaming where the body can rest deeply while awareness remains deeply awake within. In this space, The nervous system can release layers of tension and the mind can open naturally to insight and clarity. During Yoga Nidra, You might drift close to sleep and that's okay. If that happens, Trust that the practice still works through you, Yet see if you can remain gently awake and aware during Yoga Nidra. Each time you return to awareness, Simply continue listening as though you were just floating on a calm current of sound, Simply following my voice. At the heart of every Yoga Nidra lies a small luminous seed called Sankalpa, And in Sanskrit, Sankalpa means a heartfelt intention. It's a conscious resolve that arises from your deepest truths, Not from willpower or from the surface layers of the mind. Sankalpa is not a wish made from luck. It is more kind of a remembrance of what is already true within you. It might arise as a simple phrase such as, I rest in my true self or I am grounded and at peace. And if you have your own Sankalpa, You may also bring your own Sankalpa into this practice. I will also offer one, But you can also use your own. And when we repeat a Sankalpa at the beginning and the end of Yoga Nidra, We plant it in the fertile soil of the subconscious mind, A place beyond resistance where the transformation can naturally unfold. So tonight you can let that seed rest quietly. There is no need to analyze or shape it. Just feel its presence like a soft light glowing in your heart. And before lying down for Yoga Nidra, We will spend some time with gentle mindful movement. The reason for that is that this helps to balance the two primary energies of body and mind. Vajras, The quality of restlessness and activity, And Tamas, The quality of heaviness or stagnation. And when these two are balanced, The third quality, Sattva, Clarity and harmony, Can shine through. And by moving slowly and consciously, We prepare the body to lie still without falling asleep. The movements are simple and soothing and should be accessible for everyone. They awaken circulation and open the breath and just create a feeling of spacious presence. And if any of the movements do not feel comfortable for you, Then just make them in a way that feels comfortable for you. Yeah, So please, For the Yoga Nidra part when we lie down, Prepare any props you need so that you can lie comfortably without moving during Yoga Nidra. That could be a cushion or a bolster. So I really like these huge bolsters. And when I practice Yoga Nidra, I really like to place it under my legs, Sometimes the knees, Sometimes under the calves. You will find out what's the best position for you. And if there is still a lot of light in your room, You can use an eye pillow to cover your eyes, Or you just use a shawl or a towel to cover your eyes. That helps to go deeper into relaxation. And since we lie still for about 20 to 30 minutes, It's also helpful to cover your body with a blanket to keep your body warm. So just really use anything that helps you lie comfortably and stay awake in deep rest. So now if there are no questions, Let's begin together. Take a comfortable seat. We will make all the movements seated. So just take a comfortable seat in a way that feels comfortable for you. Close your eyes if your eyes are open. Just take a moment to bring your awareness inward into your body. Feel into your legs. Feel where your legs are touching your mat or your cushion or your chair. Just notice whether it is cool or warm arriving in your body. Bring your awareness to your breath. Just notice your breath gently moving your body or maybe flowing in and out through your nose. There is no need to change anything. Just noticing. Beautiful. Now bring your awareness to your hands and slowly bring your palms together in front of your heart. We start with three om. Let's take a slow deep inhale for om. Again. Once more. Lower your hands and just place your hands on your thighs or your knees. Then start making circles. You can start circling your hips. Slowly. Carefully. Staying connected with your body. Just feeling into the sensations. Feeling into this gentle stretch. Feeling into this gentle mobilization. You can slowly move up your spine with your circles. Allowing your breath to flow freely. Allowing any tension to release. Relax your shoulders a little bit more. Relax your neck. Relax your face. Then you can change directions starting with your hips again. If you feel a lot of tension, You can take a deep breath in and out. Then sigh it out through your mouth. Releasing all the tension. Slowly circling up your spine. Maybe creating warmth. Sometimes when tension releases, We create a lot of warmth. Relaxing your shoulders. Relaxing between your shoulder blades. Relaxing your neck. And then stop your movement and feel into your body for a moment. With your next inhale, Bring your arms up. Exhaling, Turning to the right. Lowering your hands down. Gentle twist in your spine. Inhaling, Bringing your arms up again. Moving back to center. Exhaling, Turning to the left. Lowering your hands. Inhaling, Bringing your arms up. Back to center. Exhaling, Turning to the right. Lowering your arms. Inhaling, Bringing your arms up again. Back to center. Exhaling, Turning to the left. Bringing your arms down. Inhaling, Bringing your arms up. Back to center. Exhaling, Turning to the right. Lowering your arms and stay here for a few breaths. Roll your shoulder back. Relax your shoulder blade and stay here for a few deep breaths. Inhaling, Expanding your belly in all directions. Exhaling, Release. Slow deep inhale. Expanding your belly and your ribcage in all directions. Exhaling, Release. One more deep breath here. Inhaling, Expanding. Exhaling, Release. Inhaling, Bringing your arms up. Turning back to center. Exhaling, Turning to the left. Lowering your arms. Rolling your shoulder back. Relaxing your shoulders and your shoulder blades and stay here for a few deep breaths. Inhaling, Expanding your belly in all directions. Exhaling, Release. Inhaling, Expanding your belly and your ribcage in all directions. To the sides, To the back, To the front. Exhaling, Release. One more slow deep inhale here. Expanding in all directions. Exhaling, Release. Beautiful. Inhaling, Bringing your arms up. Turning back to center. Exhaling, Leaning over to one side. Gently stretching. Inhaling, Back to center. Exhaling, Leaning over to the other side. Gentle stretch. Inhaling, Back to center. And again, Leaning over to one side. Gentle stretch. Gentle lengthening. Inhaling, Back to center. Exhaling, Leaning over to the other side. Lengthen. Inhaling, Back to center. And now we do some Chaya breathing. So, Inhaling, Bringing the arms up. Exhaling, Squeezing your thumb and squeezing your ribcage with your arms. Inhaling, Up. Exhaling, Down. And we do that for about two to three minutes. It's quite dynamic and it is really, Really helpful to balance the energies. Try to inhale and exhale through the nose and inhale and exhale the same length. So, In, Out. In, Out. In, Out. In, Out. And if you want to breathe faster, That means you will also move your arms and hands faster. And if you want to breathe more slowly, Then also the movement is more slowly. If you should feel dizziness, Then please make the movement smaller. So, Just to your eye's height. But if you're feeling well, Then you can really do the whole movement up and down. This exercise is really good for your circulation. As I said, Also to balance the energies. It's also really, Really beneficial for your lungs. It's also good for your lymphatic system, For the lymph flow. It's strengthening your arms and shoulders. And it's really, Really good to balance your energy. So, If you are too active, You can use it to calm down, To really, Really get rid of this excess energy. And if you are really tired, Maybe a little bit lethargic, You can use it to increase circulation and waken your body and your mind up. Let's just continue a few more moments. It's the last exercise. And 5, 4, 3, 2, 1. Take a deep inhale and hold your breath in for a moment. If that doesn't feel good, Keep breathing. And then exhale, Release. Take a few deep breaths to recover. And just feel into your body, Feel this tingling sensation, Your prana racing through your body, Balancing all the energies. Beautiful. Now, From here, Slowly make your way onto your back for yoga nidra. Use any props you need. Take your time. Use your cushion or bolster. Place it under your knees. Use a blanket to cover your body. Maybe use an eye pillow. Take your time and make your body really comfortable. Allow the feet to fall open naturally. Arms slightly away from the sides. Palms facing upward. Take your time to adjust until your body feels completely at ease and fully supported. Once you feel settled, Take a deep breath in and sigh it out through the mouth. Feel the whole weight of your body surrendering to the ground. Now, Bring your awareness to your body. Feel the contact points between body and earth. Heels, Calves, Hips, Arms, Shoulders, Back of the head. Notice how gravity gently holds you. There is nothing to do. Nowhere to go. Just be here and relax. Become aware of your natural breath. Notice its rise and fall. No need to change anything. Only observe. Notice how each exhale softens you a little more into stillness. And each inhale brings quiet renewal. Let the breath move like gentle waves along the shore of your being, Flowing in and flowing out. Now, From this calm awareness, Invite your sankalpa into the heart space. If one arises naturally, Allow it to form as a short positive statement in the present tense, As though it were already true. If nothing specific arises, Rest with this simple sankalpa from the yoga sutras. I rest in my true self. I rest in my true self. Silently repeat your sankalpa three times, Feeling it vibrate through the whole body. Let it settle like a seed in soft soil, Touched by your breath and awareness. Beautiful. Hold that quiet sense of truth for a few more breaths. And gently allow it to dissolve into stillness. Now, We begin to move your awareness slowly through the body. We will travel through the left side first, Then the right, Returning each time to the ajna chakra, The space between the eyebrows, Your inner point of light. You're not imagining or analyzing the body. You're simply feeling it, Naming each part in your mind as you place awareness there. Let's begin. Simply stay awake and let my voice guide you. Bring your awareness to your left leg, Feeling a soft current of energy flowing through it, Harmonizing and relaxing every part of your left leg. Feel your left foot, The sole of your foot, Your toes, Your ankle, Your lower leg, Knee, Thigh, And your left hip. Now, Bring your awareness to the center of your forehead, Your ajna chakra, And relax the center of your forehead. Relax your ajna chakra. Relax. Relax. Relax. Relax. Now, Bring your awareness to your right leg, Feeling the energy flowing through it. Feel your right foot, The sole of your foot, Your toes, Your ankle, Your lower leg, Knee, Thigh, And your right hip. Now, Bring your awareness to the center of your forehead, Your ajna chakra, And relax the center of your forehead. Relax your ajna chakra. Relax. Relax. Relax. Now, Bring your attention to your left arm. Feel the left hand, The palm, The back of the hand. Feel your wrist, Forearm, Elbow, Upper arm, Shoulder, And your left armpit. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra. And relax the center of your forehead. Relax your ajna chakra. Relax. Relax. Relax. Now, Bring your awareness to your right arm. Feel the right hand, The palm, The back of the hand. Feel your wrist, Forearm, Elbow, Upper arm, Shoulder, And your right armpit. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra. And relax the center of your forehead. Relax your ajna chakra. Relax. Relax. Relax. Now, Bring your awareness to the energetic center line of your body. Feel and relax your pelvis. Feel and relax below your navel. Feel and relax your navel. Feel and relax the middle of your chest. Soften and open your heart space. Feel and relax your throat. Feel and relax your nose. Feel and relax the middle of your forehead. And feel and relax your nose. Feel and relax the center of your crown, Brahmarandra. Relax. Relax. Relax. Now, We move again through the body. This time with more detail. Each small part touched by awareness. Bring your awareness to your left leg. Feel your left foot, The sole of your foot, Your toes, Big toe, Second toe, Third toe, Fourth toe, Little toe. Feel your ankle, Lower leg, Knee, Thigh, And your left hip. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra. And relax the center of your forehead. Relax your ajna chakra. Relax. Relax. Relax. Relax. Now, Bring your awareness to your right leg. Feel your right foot, The sole of your foot, Your toes, Big toe, Second toe, Third toe, Fourth toe, Little toe. Feel your ankle, Lower leg, Knee, Thigh, And your right hip. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra. And relax the center of your forehead. Relax your ajna chakra. Relax. Relax. Relax. Now, Bring your awareness to your left arm. Feel the left hand, The palm, The back of the hand, The thumb, Index finger, Middle finger, Ring finger, Little finger. Bring your awareness to the wrist, Forearm, Elbow, Upper arm, Shoulder, And your left armpit. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra. And relax the center of your forehead. Relax your ajna chakra. Relax. Relax. Relax. Relax. Now, Bring your awareness to your right arm. Feel the right hand, The palm of your hand, Back of your hand, Thumb, Index finger, Middle finger, Ring finger, Little finger, Your wrist, Forearm, Elbow, Upper arm, Shoulder, And your right armpit. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra. And relax the center of your forehead. Relax your ajna chakra. Relax. Relax. Relax. Now, Bring your awareness to your forehead. Relax your forehead. Relax your eyes, Your eyelids, The tiny muscles surrounding your eyes. Relax your nose, From the outside and from the inside. Relax your forehead. Relax your lips. Relax your jaw. Relax. Now, Feel your whole body and allow your whole body to relax. Now, We balance the energies within through simple opposites. Whatever you feel first is perfect. No need to force the experience. Feel the heaviness of the body, The weight pressing into the earth. Now, Feel lightness as if the body were made of air, Softly floating. Now, Sense warmth, Spreading through you. And now, Coolness, Fresh and clear. Now, Notice a sense of stillness. And now, A subtle wave of movement within that stillness. Now, Feel groundedness and spaciousness, Both present at the same time. Now, Invite a sense of peace and beneath it, A gentle current of vital energy. Peace and energy existing in harmony. Let these pairs merge and balance within you until only still equilibrium remains. Now, Bring your awareness back to your breath. Observe the natural flow without changing it. Notice the coolness of the inhalation at the nostrils and the warmth of the exhalation. Notice the gentle rising and falling of the abdomen, The soft movement of the chest. Imagine each breath as a wave that touches every cell, Washing away tension, Leaving only clarity behind. If you wish, You may count a few gentle breaths from 1 to 10 and then back down again, Slowly, Without effort. 1 2 3 4 5 Continue in your own rhythm. With each breath, The mind settles a little more into the still center of your being. 10 9 8 7 6 Just continue breathing in your own rhythm. Now, Let your awareness expand beyond the body. Behind your closed eyes, Sense a soft inner light, Perhaps in blue or gold, A vast sky of consciousness. Float within this vast space, Safe and supported. Here, There is no edge between you and the universe. Feel energy flowing through the whole field of your being. Subtle currents rising and falling like gentle tides of light. Allow yourself to rest in your true self, Unmoving yet vibrant, Aware yet deeply at peace. Sense the infinite energy within and all around you, Limitless, Kind and wise. You are not separate from it. You are that energy, That awareness. You are resting in your true self. Rest there for a few moments in pure being. Tatha drashtu svarupe avasthanam Resting in your true self. Relax. Relax. Relax. Relax. Tatha drashtu svarupe avasthanam Resting in your true self. Now, From this still and spacious awareness, Gently bring back the seed of your sankalpa. Repeat it silently three times with faith, With presence, With feeling. Let it echo gently through you. I rest in my true self. I rest in my true self. I rest in my true self. Feel its truth vibrating through every cell, Anchoring deeply in your heart. Trust that your sankalpa will unfold in its own perfect time. Slowly begin to bring your awareness very gently back to the physical body. Feel the contact points, The map beneath you, The air on your skin. Gently start deepening your breath. Gently move your fingers and toes. Roll your head from side to side. Slowly coming back. Slowly turn onto your right side. Take your time. Just landing on your right side. Feeling the right side of your body touching the map. And if you're doing your yoga nidra practice for falling asleep, You can stop the practice now and go to sleep. If you don't want to sleep right away, Just stay on your right side for a few more deep, Gentle, Nourishing breaths. And then slowly turn onto your left side. Take your time. Gently turn onto your left side. Just feeling the left side of your body touching your mat. Feeling how your breath is gently moving your body with every inhale and every exhale. Feeling your calm. Notice how you feel. Quiet. Renewed. Present. And when you're ready, Gently press your hands into the ground and come up to a comfortable seated position. Find a comfortable seat with your spine tall but relaxed. Your eyes closed. Your hands on your thighs. Palms facing up. Thumb and index finger touch. Notice the breath again. Soft. Steady. Natural. Feel the heart center glowing with warm light. If you wish, Expand your awareness to the Ajna chakra and from the Ajna chakra to the whole body. And then gently expand outward as if your light touches everything around you. Pure awareness. Beautiful. Slowly bring your attention back to your body. Take a few soft grounding breaths. If you wish, You can meditate a little longer. Or gently bring your palms together in front of your heart. Let's close together with one om and three shanti for peace. Take a soft deep inhale for om. Shanti. Shanti. Shanti. Shanti. Shanti. Peace in your heart. Peace in your mind. Peace in your world. Take a few moments before moving on with your day or evening. Notice how the stillness feels inside you. Namaste.