Yoga Nidra For Cultivating Intentions & Rewiring The Subconscious Mind

This is a guided Yoga Nidra practice designed to be performed while lying down comfortably. Get cozy and enjoy a 26-minute journey deep within your subconscious. Emerge feeling refreshed and ready to live a more aligned life.

Transcript

Welcome to your yoga nidra meditation.

Take your time to make yourself as comfortable as possible.

Laying down on the back,

Perhaps on a mat or a towel.

Allow the back of the neck to be long and the head supported by the floor.

You might like to slide some pillows underneath the knees for additional support.

Allow the backs of the shoulders to nestle under the back and if possible the feet naturally flopping out to the sides.

Yoga nidra translates roughly to yogic sleep.

We aim though not to fall completely asleep.

We almost balance between awake and asleep.

As if we're walking on a tightrope swaying from side to side and swaying between awake and asleep.

This meditation is very simple.

All you need to do is follow the sound of my voice.

Take a big breath in through your nose and sigh it out your mouth.

Take a few more breaths like this in your own time.

Really feeling the expansion as you breathe in and the release as you breathe out.

When we come into the yoga nidra state we're able to access the subconscious mind.

This is the deep ocean of mind that lives beneath the conscious mind where we dwell for most of the day.

What lives in the subconscious mind is our beliefs,

Our habits,

Our experiences and a map of our emotional reactions and responses to things that happen within our lives.

The power of this yoga nidra state is being able to reprogram and rewire the subconscious mind.

We can shift beliefs,

Patterns,

Habits and reactions.

This process requires a sankalpa.

A sankalpa is a resolve,

A seed of intention that we plant in the subconscious mind.

Taking a moment here to connect with something that you're working on within your life,

Within your being.

Perhaps something you're looking to cultivate more of or perhaps less of.

To create our sankalpa out of this intention we create a phrase in the present tense as if we're already embodying it.

The format that we will use for this yoga nidra meditation begins with I am.

I am what?

Now if you're finding it difficult to connect with your sankalpa,

With your intention,

You might like to use the phrase I am peaceful and relaxed.

Repeat your sankalpa I am three times in your mind silently.

We begin the yoga nidra meditation.

Follow the sound of my voice.

Repeat silently in your mind I will not fall asleep in yoga nidra.

Feel the entire backside of your body resting heavy on the floor.

Feel the gentle support on the back of the head,

Back of the shoulders,

Buttocks and feet.

Feel a lightness and a freedom in the top of the body.

Allowing freedom for the breath to effortlessly move in and out of your chest cavity.

Simply let go of control of your breath and allow it to move in its most natural rhythm.

Land your awareness in your right big toe,

Right second toe,

Third toe,

Fourth toe,

Pinky toe,

Ball of the right foot,

Arch of the right foot,

Heel of the foot,

Top side of the foot,

Front of the right ankle,

Back of the right ankle,

Calf,

Shin,

Kneecap,

Back of the knee,

Back of the thigh,

Front of the thigh,

Front of the right hip,

Back of the right hip,

Base of the spine,

Lower back,

Middle back,

Upper back,

Back of the right shoulder,

Top of the right shoulder,

Front of the shoulder,

Front of the right upper arm,

Back of the right upper arm,

Elbow,

Elbow crease,

Front of the right forearm,

Back of the right forearm,

Back of the wrist,

Front of the wrist,

Palm of the hand,

Right thumb,

Index finger,

Middle finger,

Fourth finger,

Pinky finger,

Top side of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Collar bones,

Upper chest,

Middle chest,

Stomach,

Pubic bone.

I will not fall asleep in yoga nidra.

The entire right side of the body,

Heavy,

Soft,

Relaxed.

Left big toe,

Left second toe,

Third toe,

Fourth toe,

Pinky toe,

Ball of the left foot,

Arch of the left foot,

Heel of the foot,

Top side of the foot,

Front of the left ankle,

Back of the left ankle,

Calf,

Shin,

Kneecap,

Back of the knee,

Back of the thigh,

Front of the thigh,

Front of the left hip,

Back of the left hip,

Base of the spine,

Lower back,

Middle back,

Upper back,

Back of the left shoulder,

Top of the left shoulder,

Front of the shoulder,

Front of the left upper arm,

Back of the left upper arm,

Elbow,

Elbow crease,

Front of the left forearm,

Back of the left forearm,

Back of the wrist,

Front of the wrist,

Palm of the hand,

Left thumb,

Index finger,

Middle finger,

Fourth finger,

Pinky finger,

Top side of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Collar bones,

Upper chest,

Middle chest,

Stomach,

Pubic bone,

The entire left side of your body,

Soft,

Heavy,

Relaxed.

Follow the sound of my voice,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Ears,

Temples,

Eyebrows,

Space between the eyebrows,

Eyelids,

Eye sockets,

Nostrils,

Cheeks,

Jaw,

Tongue,

Mouth,

Lips,

Chin,

Throat.

Your entire body so heavy it could melt through the floor.

Your body so light it could float up to the sky.

Count back from ten silently in your mind.

Ten,

Nine,

Eight.

Come back to your sankalpa.

The resolve,

The intention from before the practice began.

Repeat this sankalpa in your mind three times.

I am.

I am.

I am.

A number of different things will now be named.

Try your best to develop a vision on all levels.

Feeling,

Awareness,

Emotion,

Imagination as best you can.

Burning candle.

Burning candle.

Burning candle.

Endless desert.

Endless desert.

Endless desert.

Egyptian pyramid.

Egyptian pyramid.

Egyptian pyramid.

Torrential rain.

Torrential rain.

Torrential rain.

Snow capped mountains.

Snow capped mountains.

Snow capped mountains.

Greek temple at sunrise.

Greek temple at sunrise.

Greek temple at sunrise.

Coffin beside a grave.

Coffin beside a grave.

Coffin beside a grave.

Birds flying across a sunset.

Birds flying across a sunset.

Birds flying across a sunset.

Red clouds drifting.

Red clouds drifting.

Red clouds drifting.

Across above a church.

Across above a church.

Stars at night.

Stars at night.

Stars at night.

Full moon.

Full moon.

Full moon.

Smiling Buddha.

Smiling Buddha.

Smiling Buddha.

Wind from the sea.

Wind from the sea.

Wind from the sea.

Waves breaking on a deserted beach.

Waves breaking on a deserted beach.

The restless sea.

Eternal restless sea.

Eternal restless sea.

Waves breaking on a deserted beach.

Repeat your sankalpa three times silently in your mind.

I am what?

I am what?

Feel the back of your body resting on the floor.

Notice the sounds around you filling your ears.

Hear the sound of your own breath like a whisper in and out of your nose.

Feel the rise and fall of your breath in your body.

Begin to deepen your breath.

Find gentle movement in your body as a result of your breathing.

Breathe some life,

Some movement all the way down into your fingers,

Into your toes.

Reach your arms over your head and take a nice big stretch as if you're getting out of bed in the morning.

Stretch down the sides of your waist and if possible roll over to your side.

Take a few breaths in recovery position.

Knees bent,

Head resting on the upper arm.

Take your time to come back into the space.

Take time to let go of the yoga nidra practice and come back into the waking state.

Take a few deep breaths in your own time in your nose and out of your mouth.

Take your way up to a seated position.

Anjali mudra,

Palms of the hands rest lightly together.

Feel as the palms touch and then rest your thumbs against your heart.

Bow your head towards your heart.

The light in me honours and sees the light in you.

Namaste.

Reviews

Very nice for morning. 7/19/25

This helped me access the part of me within that needs healing. Thank you.

Thank you for your skilled guidance.

I am bringing kindness and compassion to everything I do. I enjoyed multiple repetitions of the intention. This was a lovely yoga Nidra practice. Thank you!

Powerful

Sooo relaxing 😌 I was able to stay in the space b/t awake and asleep and it was very rejuvenating.

Great Yoga nidra!! I'll be doing this one often. I wish she had more meditations. Wonderful voice and pace.

Loved that one. Thank you

Grateful 💖

Wonderful yoga Nidra. ✨ Managed to fall into yogic sleep. Loved the visualization part, and the repetition of the Sankalpa. Feel so relaxed now. Thank you! 🙏🏻

This was great!

Thank you. Very calm clear soothing voice. Enjoyed this very much. Namaste

Good one
thanks!

Thank you for the gentle reminders to embed the sankalpa at the beginning, middle, and end to continually plant that subconscious seed. Much appreciated 🙏