10-minute Yoga Nidra For Cell Renewal

This 10-minute Yoga Nidra is designed to guide you into deep relaxation and activate your body’s natural ability to renew itself on a cellular level. Through gentle awareness cues and calming visualization, you will shift into a state where the nervous system rests and healing processes are supported. As you move through this guided journey, you’ll release tension, invite fresh energy, and nourish your body and mind from within. This practice is perfect for starting or ending your day with balance, clarity, and inner vitality.

Transcript

Welcome to this 10 minute yoga nidra practice.

This is Natalie.

This practice will induce a healing rest and cell renewal.

So get ready for yoga nidra.

Lie down comfortably,

Arms and legs loose,

Palms open to the sky.

Close your eyes.

Give yourself permission to fully rest.

Take a slow,

Deep breath in and exhale everything out.

And one more time,

Deep inhale.

Exhale and let go.

Feel your body sinking into stillness.

During this practice,

There is nothing you need to achieve.

Just follow my voice and allow your awareness to soften.

Now choose a simple nurturing intention,

Your sankalpa.

Something that feels true for you,

Like my body restores itself naturally,

Or I welcome healing and renewal,

Or I am safe to rest.

Whatever it is,

Repeat it three times in your mind,

Gently and clearly.

I'll now guide you through your body step by step.

As I name each area,

Simply place your awareness there.

Notice how it feels and see if you can soften and release a little more tension with each breath,

Right hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Right hand,

Palm,

Wrist,

Shoulder,

Left hand,

Thumb,

Index finger,

Middle finger,

Little finger,

Ring finger,

Left hand,

Palm,

Wrist,

Shoulder.

Both arms together,

Soft and warm.

Now the legs,

Right leg,

Thigh,

Ankle,

Toes,

Left leg,

Thigh,

Right leg,

Left hand,

Thumb,

Knee,

Ankle,

Toes,

Both legs together,

Heavy and relaxed.

Let's move to the back,

Shoulder blades,

Hips,

Chest,

Heart center,

Face,

Eyes,

Jaw,

Lips,

Cheeks,

Scalp.

Now,

Feel your whole body together,

Resting,

Quiet,

Alive,

Your whole body.

Bring your focus to your breath.

Each inhale brings oxygen,

Light,

Nourishment to every cell.

Each exhale carries away what no longer serves.

With every breath,

Your body is gently healing,

Regenerating,

Renewing itself.

Imagine a soft,

Golden light surrounding you.

Now,

With each breath,

It flows deeper into your body,

Soothing,

Restoring,

Recharging every cell.

You may drift into sleep or stay,

Resting in quiet awareness.

Know that your body is already doing the work of healing.

You are safe.

You are whole.

You are at peace.