Yoga Nidra - Trust The Process
by Kate Rock
Yoga Nidra practice of deep rest to release stress, reset your nervous system, and surrender into presence. And trusting the process. Over 42 minutes, you’ll be guided to release the mind’s stories, surrender the body’s tension, and rest as awareness itself. This practice is designed to help you with deep rest, nervous‑system reset, sleep support, and letting go of what no longer serves you.
Transcript
Welcome to this practice of Yoga Nidra.
Traditionally we practice Yoga Nidra in Shavasana.
Lying on your back,
Legs out in front.
A little more than hip width apart.
Arms by your side a little away from your torso.
Your back fully flat on the floor or the support beneath you.
Let your feet fall open.
Soften the palms to face the sky.
And make any small adjustment you need to be as comfortable as you can possibly be.
Perhaps placing a pillow under the knees to help with lower back support.
Have a blanket or two over you.
Maybe wear a pair of comfy socks.
And you might want to take something soft for behind your head.
Making sure that your neck isn't too restricted.
You want to get a sense of everything being open as you settle.
And do ensure that you are warm enough.
Knowing your body temperature is likely to drop through the practice.
And close your eyes now if that feels right for you.
Or you can keep them softly unfocused.
Yoga Nidra is a systematic practice that takes you through different states of awareness.
To the liminal space.
To that place of rest between wakefulness and sleep.
There is nothing you need do for this journey.
Simply be present.
Simply be aware.
Simply be.
And when you are ready take a long slow inhale through your nose.
For the count of four.
And then exhale through your mouth for six.
Linger in that pause at the bottom of breath.
Before inhaling again through your nose for the count of four.
Exhaling again through your mouth for the count of six.
And as you breathe out consciously soften your entire being.
Inhale again for four.
This time sending your breath all the way deep into your belly.
Exhale again through your mouth for six.
Signalling to your body that now it is time to rest.
Last time one deep long inhale through your nose for four.
This time perhaps holding at the top for two.
Before exhaling fully through your mouth for six.
Letting everything go.
The busyness of the world outside.
The noise.
The hustle.
Let it all go.
Let go of the breath.
Let go of the focus.
And allow your breathing to return to its natural effortless state.
Breathing in and out of your nose if possible for the duration of practice.
In this state of simply being.
In this moment.
In your body.
In this space.
You have arrived.
Become aware of the places of connection.
Your body connecting to the ground.
With the ground.
Acknowledge how you are supported here.
How you can fully let go.
Be aware now of sound around you.
Inside and outside.
See the sound in your mind's eye.
These waves of energy.
Of vibration.
Travelling and dancing in the air around you.
Inside you.
Near or far.
Loud or soft.
The invitation is to simply be aware.
Now bring your attention to your breath.
Watch your breath from behind your closed eyes.
Watch it entering your body.
Feel the breath coming in to your body.
And then watch it leave.
Noticing the temperature of your breath.
The sensation of the inhale drawing breath in.
And the exhale releasing and letting go.
Notice any shapes or colours now behind your closed eyes.
Residual shadows perhaps.
Or patterns of light.
Delve into the darkness behind your closed eyes.
Allow yourself to dissolve into the stillness.
And the welcoming dark.
In Yoga Nidra we practice Sankalpa.
Our most heartfelt intention.
A vow that we make to ourselves.
Sankalpa isn't anything we want to bring in from the outside.
Rather it's something we awaken from within.
In Yoga Nidra we tap into our innate wholeness.
Our completeness.
Just as we are.
And Sankalpa is the pathway to our deepest desire.
That which is already within.
But which perhaps needs the light of our awareness.
To call it forth from the shadows.
Into the light of our own life.
Sankalpa is created in a short statement.
Made in the present tense.
Starting with the words I am.
Planting it like a seed in your subconscious.
To take root and grow into your life.
We repeat our Sankalpa three times.
Silently to ourselves.
At the beginning and at the end of Yoga Nidra.
Today you might want to stay with your breath.
Or perhaps use the following suggestion.
Until you are sure of your own Sankalpa.
I am at peace.
And trust that all shall be well.
I am at peace.
And trust that all shall be well.
I am at peace.
And trust that all shall be well.
In the space that now follows.
Repeat your Sankalpa three times.
We are now going to rotate your attention.
Your consciousness around your body.
And you might like to imagine a bright light.
Landing on the body parts you hear named.
Bringing your full awareness and attention to each part.
Perhaps repeating its name silently to yourself.
And seeing each part in your mind's eye.
As you hear it named.
Shine a light of your awareness now.
On to your right hand thumb.
And the very tip of your right hand thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
The palm of your right hand.
Back of your hand.
Your right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right waist.
Hip.
Thigh.
Calf.
Ankle.
Top of your foot.
Sole of your foot.
Big toe.
And the very tip of your big toe.
Tip of your second toe.
Tip of your third toe.
Tip of your fourth toe.
And the tip of your little toe.
Now move your full attention.
Shining a light of your awareness.
On to your left hand thumb.
And the very tip of your left hand thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
The palm of your hand.
The back of your hand.
Your left wrist.
Forearm.
Elbow.
Shoulder.
Armpit.
Your left waist.
Thigh.
Knee.
Calf.
Ankle.
The top of your foot.
And the sole of your foot.
The tip of your left big toe.
Tip of your second toe.
The tip of your third toe.
The tip of your fourth toe.
And the very tip of your little toe.
Now move your attention to your head.
Shine the light of your awareness.
At the crown of your head.
On to your forehead.
Your right eyebrow.
Left eyebrow.
And the space between your eyebrows.
Right eye.
Left eye.
Your cheeks.
Right and left.
Your nose and the tip of your nose.
Your lips,
Top and bottom.
Your mouth.
Your whole mouth.
Your jaw.
Your teeth and your tongue.
Your chin.
Your throat.
Your right collarbone.
Your left collarbone.
And the space between your collarbones.
Your chest.
Your whole chest.
Your belly.
Your pelvis.
The whole of the front of your body.
The whole of the back of your body.
From the top to the bottom.
The right to the left.
Your whole body.
Your whole body.
Your whole body.
Resting in the light of your awareness.
Feel that light as energy.
Your whole body alive with energy and presence.
A field of luminous energy and presence.
Bringing your awareness back to your breath again.
Without trying to change or change your awareness.
Or change anything.
Simply watch it from your mind's eye.
The gentle rise and fall in the abdomen.
The subtle coolness on the inhale.
The quiet warmth on the exhale.
Breathing in,
Notice the body expand.
Breathing out,
The body softens.
And allow yourself to trust this natural rhythm.
The body knows how to breathe.
The process takes care of itself.
As you observe the breath,
Let the mind rest.
Trusting the process.
Trusting the practice.
And notice how every breath comes on its own.
Unforced.
You do not need to command it.
Control it.
Yet it arrives.
Your body knows what to do.
And life moves in the same way.
Inhales of new experience.
Exhales of letting go.
Trust this process.
Trust the inhale will always return.
The rhythm of breath mirroring the rhythm of life.
Let go of needing to know what comes next.
Trying to control what comes next.
Rest in the knowledge that carries you.
Breath by breath.
Trust the process.
Trust the practice.
Now we move deeper.
The opposites that shape your inner world.
Feel both sides of each experience.
Feel warmth.
And then coolness.
Feel heaviness.
And then lightness.
Feel comfort.
And then discomfort.
Notice how each sensation gives way to its opposite.
As you change your attention.
Every feeling.
Every state.
Is still part of the whole.
Now the invitation is to go deeper still.
Feel security.
And uncertainty.
Feel ease.
And resistance.
Feel trust.
And doubt.
They are all part of your experience.
Feel security.
And then uncertainty.
Feel ease.
And then resistance.
Feel trust.
And then doubt.
Notice how awareness holds them all equally.
Awareness is the one steady unchanging constant through all opposite.
All feeling.
All emotion.
Awareness holds it all.
Feel your breath becoming subtler and slower now.
Until it seems to dissolve into stillness.
The still pure awareness.
That resides within.
Rest as the witness.
The awareness that watches it all.
And trust what now unfolds.
Into this space we now invite images to arise.
Let them come and go without effort.
No need to control or analyze.
Simply trust the process of whatever appears in your mind's eye.
Imagine a seed resting quietly in the dark earth.
The morning sunlight rising over country fields.
Gentle rain falling on the earth.
A butterfly opening its wings for the first time.
Clouds drifting across an open sky.
A dark night with full moon reflecting on a still lake.
A door opening into soft light.
A clock without hands.
Time suspended.
A fern unfolding its vibrant green shoots.
Autumn golden leaves trusting the return.
A child reaching out their hand and being held.
The vast sky.
Open.
Endless.
Containing everything.
Rest here.
And surrender to what is.
Let go of what was.
And have faith in what will be.
Still.
Spacious.
Unbound.
Allow awareness to rest in itself.
In the silent field which holds it all.
Trust the process.
For it is life itself.
From this stillness,
Awareness begins to sense itself again as gentle presence.
Its wisdom remaining quiet and luminous.
Into this space allow your sankalpa,
Your heart's resolve to arise once more.
And letting it echo softly in your heart,
Repeat it three times.
I am at peace and trust all shall be well.
I am at peace and trust all shall be well.
I am at peace and trust all shall be well.
Feel your sankalpa vibrate through every cell.
Carried by the rhythm of your breath.
Rooted in the stillness of awareness itself.
Trust that your intention has been heard.
Has been named.
Trust the process is already underway.
Your heartfelt desire being called forward to life.
Now bring your awareness to your breath once again.
Feel your body resting here.
Supported by the ground.
At ease.
At rest.
And begin to sense your physical form.
The points of contact between you and the support beneath.
Taking a deeper breath in now.
Slowly in your own time begin to waken your whole body.
All your sensations.
Carrying this trust,
This peace back into your waking life.
Open your ears to the sounds around you.
And gently,
Ever so gently.
Begin to open your eyes to the world returning around you.
Light filtering through.
Like the light of your awareness.
Keeping all the good feeling of the practice with you.
As you return to your world.
Trust the process.
Trust the practice.
And allow everything to unfold.
Just as it should.
And remember,
Just when the caterpillar thought the world was over.
It became a butterfly.
Take a moment to feel real gratitude to yourself for showing up.
To practice today.
For honouring yourself.
For looking after yourself.
Through this practice of deep rest.
This practice of Yoga Nidra.
And may the peace which passes all understanding.
Keep your heart and mind in the knowledge and presence of love.
This practice of Yoga Nidra is now complete.
Thank you so much for taking the time to be here today.
Remember practice and all is coming.
Shine bright,
Shine bold and shine in love.
4.8 (34)
Recent Reviews
Anna
January 14, 2026
That was lovely…thank you
Jeffrey
November 27, 2025
Excellent nitra, I've put it in my favorites list. Thank you 😊 🙏
Michelle
November 13, 2025
Thank you so much for another nourishing nidra- your guidance is so supportive. Bless you Kate 💫🙏🏻✨.
Pramod
November 10, 2025
Loved this practice and felt at peace. Thank you Kate