Short Yoga Nidra: Meditative Exercise

This Yoga Nidra exercise invites attention back into the body to induce a deep sense of relaxation while maintaining full consciousness. Perfect for taking a pause during a busy day.

Meditative Exercises are brief and simple practices that can be done almost anywhere, anytime to pause, rest and refresh. Drawn from key principles found in traditional meditation and scientific research, these exercises may only take a few minutes but their impact can be immediate, significant and measurable. This Yoga Nidra exercise invites attention back into the body to induce a deep sense of relaxation while maintaining full consciousness. Perfect for taking a pause during a busy day.

Transcript

Welcome to a mindful moment.

This is a short mindfulness exercise inspired by the ancient practice of yoga nidra,

Also known as yogic sleep.

In this practice,

Listen to the sound of my voice as we move awareness through our body.

As each body area is named,

Sense that part of the body without moving.

You might even silently repeat the name of each body part.

Be mindful of any bodily sensations,

Emotions or images that might arise.

Remaining alert and awake.

This is a systematic journey of sensory awareness.

In this practice,

You might like to lie back on the floor with your body straight,

Legs slightly apart and arms a little away from the body with the palms turned upward.

This is the traditional posture for yoga nidra.

But you can also stay seated comfortably in a chair or seated on the floor.

Begin with a couple of deeper breaths to settle and relax.

And so we shall begin our short yoga nidra practice.

Inviting your awareness to your right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the right hand,

Back of hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The right waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the right foot,

Top of foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the left hand,

Back of hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the left foot,

Top of foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Back of the body,

Back of both legs,

Lower back,

Middle back,

Upper back,

Left and right shoulder blade,

Back of head,

Front of body,

Top of head,

Forehead,

Jaw,

Chest area,

Belly,

The whole of your face,

Your whole body together,

Whole body together,

Resting in silence with an awareness of the whole body together,

Coming back to an awareness of your breath,

Taking a slightly deeper inhalation,

Bringing movement to fingers and toes,

Expanding your awareness to the outside of your body and your place in the room and the space around you and when you are ready opening your eyes,

This is Sarah Fletcher from Quiet Mind Meditation,

Have a wonderful day.

You

Reviews

Great yoga nidra thank you. Namaste 🙏 💖🕊🕉🪷🧘‍♀️🙏

Thank you so much. 🥺🤍 I suffer from ME/CFS and You made my nervous system calmer… so grateful.. Your voice makes me feel safe. Thank you! Instant follow 🩷

Thank you! This meditation has been my go to lately when short in time, but in need of a little rest. It always helps💗

Just what I ended at the end of the day, this is calming and relaxing. Thank you so much Sarah 😊

Thank you so much Sarah :)
I was looking for a short and sweet Yoga Nidra practice today, and this one was absolutely perfect :)
Thank you so much again
The piano music in the background was lovely as well, and complimented the practise very well