Yoga Nidra - Systematic Relaxation
Yoga Nidra guided relaxation, instantly recharges and brings an incredible quietness and clarity within you. Yoga Nidra is a Sanskrit word that means Yogic sleep. The rest that you get through this power nap is much more powerful than sleep because the relaxation takes place consciously. It is recommended that you practice while lying down on your back.
Transcript
Namaste.
Please get ready for yoga nidra.
Lie down on your back.
Adopt the pose called Shavasana.
In this position body should be straight from head to toe.
Legs slightly apart,
Arms a little away from the body with the palms facing upwards.
Adjust everything.
Your body position and cloths until you are completely comfortable.
During yoga nidra there should not be any physical movement.
Close your eyes and keep them closed throughout the practice.
Take a deep breath and as you breathe out,
Feel the cares and worries of the day flow out of you.
Deep inhalation while exhaling all the cares and worries of the day flowing out of you.
Now,
Develop the feeling of relaxation.
Feel as if you are going to sleep.
When relaxation becomes deep,
Sleep does come but you try to keep yourself awake.
Make a promise to yourself now that I will not sleep.
I will remain awake throughout the practice.
During the practice,
Follow the voice without intellectualizing or analyzing the instructions as this will disturb your relaxation.
Simply follow the voice with whole awareness and feeling and if thoughts come to disturb you from time to time,
Do not worry.
Just continue the practice.
Allow yourself to become calm and steady.
Now,
Bring a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes and mentally repeat the mantra OM.
Complete stillness and complete awareness of the whole body again OM.
Continue your awareness of the whole body.
The whole body.
The whole body.
Become aware of the fact that you are going to practice Yoga Nidra.
Say mentally to yourself,
I am aware I am going to practice Yoga Nidra.
Repeat this to yourself again.
The practice of Yoga Nidra begins now.
Time for resolve.
Time for Sankalpa.
With whole faith that it's bound to come true.
Please repeat your resolve three times now.
Now we begin body scan.
I will name a body part.
Repeat it to yourself.
Become aware of that body part.
And then letting go of the body part,
Move your awareness to the next.
Keep yourself alert but do not concentrate too intensely.
Become aware of the right hand.
Right hand thumb.
First finger.
Second finger.
Third finger.
Fourth.
Fingers and thumb.
Palm of the hand.
Back side of the hand.
Wrist.
Forearm.
Elbow.
Upper part of the arm.
Right shoulder.
Right armpit.
The right side of the trunk.
Right side of the waist.
Right hip.
Right thigh.
Knee cap.
The calf muscle.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Become aware of the left hand thumb.
First finger.
Second finger.
Third.
Fourth.
Palm of the hand.
Back side of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Left armpit.
The left side of the trunk.
Left side waist.
Left hip.
Left thigh.
Knee cap.
The calf muscle.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Big toe.
Big toe.
Second toe.
Third.
Fourth.
Fifth.
Now to the back.
Become aware of right shoulder blade.
The left shoulder blade.
The right shoulder blade.
The right buttock.
The left buttock.
Spine.
The whole back together.
Now go to the top of the head.
The top of the head.
Forehead.
Both sides of the head.
Right eyebrow.
Left eyebrow.
The space between eyebrows.
Right eyelid.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Left cheek.
Nose.
Tip of the nose.
Upper lip.
Lower lip.
Chin.
Throat.
Right chest.
Left chest.
Middle of the chest.
Abdomen.
The whole right leg.
The whole left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
Whole back.
Buttocks.
Spine.
Shoulder blades.
Whole front.
Abdomen.
Chest.
Whole back and front together.
Whole head.
Whole body together.
Whole body together.
Whole body.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left leg.
Whole right arm.
Whole left arm.
Both arms together.
Whole back.
Buttocks.
Spine.
Shoulder blades.
Whole front.
Abdomen.
Chest.
Whole back and front together.
Whole head.
Whole body together.
Whole body.
Whole body.
Do not sleep.
Complete awareness.
No sleeping.
No movement.
The whole body on the floor.
Become aware of your body lying on the floor.
Your body is lying on the floor.
See your body.
Lying completely still on the floor in this room.
Visualize this image in your mind.
Now,
Become aware of the breath.
Feel the flow of your breath in and out of your lungs.
Do not try to change the rhythm.
Breathing is natural.
Spontaneous.
You are not doing it.
There is no effort.
Maintain awareness of your breath.
Continue.
Complete awareness of breath.
Now gently,
Be aware of your abdomen and its movement along with your breath.
Be aware of the fact.
As the breath comes in,
Abdomen expands a little.
And as the breath goes out,
It contracts a little.
Continue to observe movement of your abdomen along with your breath.
Now start counting down your breath from 27 mentally.
27 abdomen expands.
27 abdomen contracts.
26 inhale.
26 exhale.
Like this,
Continue counting down your breath.
Keep your awareness on the breath,
On the count.
If you made any mistake,
Start the countdown again from 27.
Keep your awareness on the breath,
On the count.
You you you let go let go counting of the abdomen breath and shift your awareness to the chest your chest is rising and falling slightly with every breath become aware of this continue observing the movement of the chest along with your breath slowly start counting down from 27 as before 27 chest rising 27 chest falling inhale 26 exhale 26 no mistakes if you make a mistake you must go back to the start again to 27 you you you you you continue counting 27 to 1 keep on with the practice counting and awareness awareness and counting you you you you now cease your counting and move your awareness to the throat be aware of the throat you become aware of your breath moving in and out of the throat become aware of this observing the movement of your breath start counting down from 27 in the same way as before complete awareness of the counting and the breath you you you you do not sleep whole awareness on the count you you you you keep on with the practice continue counting your breaths in the throat you you you you you stop counting and go now to the nostrils feel the breath moving in and out of the nostrils observing the movement of the breath in and out of the nostrils and start counting down observing the movement of the breath in and out of the nostrils slowly start counting down 27 breathing in 27 breathing out you you you you you you you you you you you you you you you you you you you you slowly let go of the count let go of your breath we now come to visualization you I will name certain objects try to visualize them try to create a mental image of each object burning candle burning candle burning candle white clouds white clouds white clouds tree in the jungle tree in the jungle tree in the jungle snow capped mountains snow capped mountains snow capped mountains rainy day rainy day rainy day fast flowing river fast flowing river fast flowing river endless desert endless desert endless desert pyramid pyramid pyramid birds flying across a sunset birds flying across a sunset birds flying across a sunset red clouds drifting red clouds drifting red clouds drifting night sky full of stars night sky full of stars night sky full of stars full moon full moon full moon smiling Buddha smiling Buddha smiling Buddha endless sea endless sea endless sea abandoned beach abandoned beach abandoned beach waves breaking on the abandoned beach waves breaking on the abandoned beach restless sea eternally restless sea eternally restless sea eternally restless sea waves breaking on the abandoned beach imagine yourself on a beach in the early morning the sun has not risen you are alone on the beach it is a beautiful beach calming and peaceful walk on the sand of the beach feel the touch of the sand under your feet listen to the waves as they come and break at the beach smell the fragrance of the sea in the air about 200 meters away from you there is a small wooden cabin on the beach you walk towards the cabin walking barefoot feeling the touch of the sand under your feet hearing soothing sounds of the waves you have reached to the entrance of the cabin it is locked you sit down on the porch of the cabin facing the sea and gently close your eyes become still a sense of deep peace and harmony envelops you as the sounds outside fade into the distance continue your awareness stay there stay there for some time until peace and harmony pervade repeat your resolve with full awareness and feeling three times now slowly come back to your breath come back to your body now relax all efforts while keeping the eyes closed become aware of your surroundings your body is lying totally relaxed on the floor you are breathing quietly and slowly become aware of the floor become aware of your position on the floor visualize the room around you become aware of your surroundings slowly become aware of your body internally and gently move your fingers move your toes feet side to side head side to side now without any hurry bring your legs together bring your hands together interlock your fingers and raise your arms over your head give your body a good stretch feel your entire body when you feel ready gently roll over to the right side and come into a comfortable sitting position slowly open your eyes Namaste
4.8 (484)
Recent Reviews
Mary
September 6, 2025
Very nice and relaxing
Marika
March 13, 2025
Gentle and relaxing. No music, no end bell. Suitable for people suffering from me/CFS 🙏🏻
Kent
September 3, 2023
I was tired when I started and fell asleep for about half the practice. I awoke to finish the last half and now feel extremely relaxed. I hope to complete again fully awake next time!
Gemma
November 4, 2022
Deeply relaxing 😌
Laura
August 13, 2022
Another excellent nidra. So soothing. Takes me to such a deep space!
Denise
July 23, 2022
Exceptional nidra experience. Thank you so very, very much
Selena
July 18, 2022
🙏💛✨
Sativa
April 5, 2022
So relaxing, lovely gentle voice, like that there are parts with more guidance, and then a part with less to focus on breathing. Thank you 🙏
Esther
January 17, 2022
Wonderful in it's calm, slow simplicity. Very kind voice. Thank you. 🌼
Katie
December 24, 2021
So very nice. Sometimes can't believe how time just goes away. Good breath and body awareness. Many thanks. ☮💖🙏