Yoga Nidra For Deep Rest & Inner Balance | 42 Min

Allow yourself to fully let go and be gently held in this guided Yoga Nidra practice. You are invited to rest deeply, release tension, and rebalance your inner energies — without effort, without needing to do anything at all. As the body softens into the ground, the breath becomes your quiet anchor, guiding you into stillness.

Through gentle awareness, body rotation, and subtle inner sensing, the nervous system begins to settle and restore. Opposites dissolve, the mind quiets, and a natural state of balance can emerge.

You will also be guided to connect with a simple Sankalpa — a quiet intention that can unfold naturally from within.

This practice is suitable for:
– deep rest and regeneration
– nervous system reset
– emotional balance and inner clarity
– preparing for sleep or integrating your day

Simply lie down, get comfortable, and allow yourself to be supported.

Transcript

Namaste. Welcome. Slowly make your way onto your back for yoga nidra. Use any props you need. Perhaps a cushion or a bolster under your knees. A blanket to cover your body. Maybe an eye pillow. Take your time. 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. There is no need to hold yourself in any way now. The ground is doing that for you. 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. Nothing to hold. Just resting. Now bring your awareness to your body. Feel the contact points between body and earth. Heels. Calves. Hips. Back. Arms. Shoulders. Back of the head. Let the body sense this simple support of the earth. There is nothing you need to do. Notice how gravity gently holds you. Just be here and relax. Become aware of your natural breath. Notice its rise and fall. You're not trying to change it, Only to observe. The breath moves in its own natural rhythm. Allow yourself to be carried by it. 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. The intention of this yoga nidra is to allow the body to relax deeply, To balance the energies within, And to release anything that is no longer needed so that energy can flow freely again. Nothing needs to be forced. The body knows how to do this. 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 traditional sankalpa from the yoga sutras, I rest in my true self. I rest in my true self. Silently repeat your sankalpa three times, Not as a command. But as a gentle recognition. Let the body hear it in its own language. Let it settle like a seed in fertile soil, Touched by breath and awareness. Now, Quietly repeat your sankalpa once more. Hold that quiet sense of truth for a few more breaths and then gently allow it to dissolve into stillness. Now, Begin to move your awareness slowly into the heart space. Slowly through the body, We will travel through the left side first, Then the right, Returning each time to the ajna chakra, The space in the middle of your forehead. You're not imagining or analyzing the body. You're simply feeling it, Naming each part in your mind as awareness rests there. Let's begin. Simply stay awake and let my voice guide you. Bring your awareness to your left leg, Feeling a gentle sense of flow through it, Allowing each part to harmonize and relax. Feel your left foot, The sole of your foot, Your toes, Your ankle, Lower leg, Knee, Thigh, And your hip, Just noticing, Just feeling. Now, Bring your awareness to the center of your forehead, Your ajna chakra, And allow this space to soften. Relax. Now, Bring your awareness to your right leg, Feeling a gentle sense of flow through it, Allowing each part to harmonize and relax. Feel your right foot, The sole of your foot, Your toes, Your ankle, Lower leg, Knee, Thigh, And your hip, Just noticing, Just feeling. Now, Bring your awareness to the center of your forehead, Your ajna chakra, And allow this space to soften. Relax. Now, Bring your awareness to your left arm, Feeling a gentle sense of flow through it. Feel the left hand, The palm of the hand, Back of the hand. Feel your wrist, Forearm, Elbow, Upper arm, Shoulder, And your left armpit. Whatever is present is welcome. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra, And allow this space to soften. Relax. Now, Bring your awareness to your right arm, Feeling a gentle sense of flow through it. Allow this space to soften. Now, Bring your awareness to your left arm, Feeling a gentle sense of flow through it. Allow this space to soften. Now, Bring your awareness to your left arm, Feeling a gentle sense of flow through it. Now, Bring your awareness to your right arm, Feeling a gentle sense of flow through it. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra, And allow this space to soften. Relax. Now, Bring your awareness to the center of your forehead, Your ajna chakra, And allow this space to soften. Relax. Now, Bring your awareness to the energetic center line of your body, The quiet vertical line that runs through your whole being. Feel and relax your pelvis. Feel and relax the space below your navel. Relax. Now, Bring your awareness to your left arm, Allow this space to soften. Feel and relax your navel. Feel and relax the middle of your chest, Softly opening the heart space. Feel and relax your throat. Feel and relax your nose. Feel and relax your eyes. Relax. Now, Bring your awareness to the center of your forehead. Feel and relax the center of your crown. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax your eyes, Your eyelids, Your eyeballs, The tiny muscles around your eyes. Relax your nose, From the outside and the inside. Relax your lips, Relax your jaw, And relax your neck. Relax. Relax. Relax. Relax. Now feel your whole body and allow your whole body to relax. Now we balance the energies within through simple opposites. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax.

Reviews

Excellent practice, I particularly enjoyed the body scan.
Thank you Monika 😊 🙏