Yoga Nidra is a conscious relaxation that prepares you for a deep state of rest. In this brief eleven-minute practice, you will mindfully relax your entire being through a body scan meditation followed by a conscious breath countdown.
This is the perfect evening practice to ease you into a restorative sleep.
You deserve to relax Begin by lying down on your back Place the arms a little bit away from the body palms facing up Allow your feet to fall open to the side Take any adjustments you need to make yourself Extremely comfortable Slowly close down the eyes or settle in to a soft gaze Release any tension you are still holding on to Unclench the jaw Empty the mind Relax the tongue away from the roof of the mouth Envision a warm golden light Everywhere this warm golden light touches will instantly relax Allow this warm Golden light to circle around your right hand allow this warm Golden light to circle around your right wrist your right forearm your right upper arm All the way up to your right shoulder allow this warm Golden light to circle around your right shoulder your right chest your right ribs All the way down to your right hip allow this warm Golden light to circle around your right hip your right thigh your right knee All the way down to your right ankle allow this warm Golden light to circle around your right ankle your right foot all five toes of your right foot allow this warm Golden light to circle around your left hand allow this warm Golden light to circle around your left wrist your left forearm Your left upper arm all the way up to your left shoulder Allow this warm Golden light to circle around your left shoulder your left chest your left ribs All the way down to your left hip Allow this warm Golden light to circle around your left hip your left thigh your left knee All the way down to your left ankle Allow this warm Golden light to circle around your left ankle your left foot All five toes of your left foot Allow this warm Golden light to circle around your right temple your left temple your third eye Center Allow this warm Golden light to circle around your right cheekbone Your left cheekbone the tip of your nose Allow this warm Golden light to circle around your right collarbone your left collarbone your heart Center Allow this warm Golden light to circle around your entire body your entire body your entire body Become aware of the soft whisper of air traveling in and out through your nostrils cool on every inhale and warm on every exhale Become aware of the rise and fall of your belly Although your entire body has relaxed your belly still rises on every inhale and falls on every exhale to reach total relaxation We're going to count the inhales and exhales Starting at 18 and ending at 0 If you lose count or finish early Just start again at 18 We'll begin together Inhale 18 belly rises exhale 18 belly falls Inhale 17 belly rises exhale 17 belly falls Inhale 16 belly rises Exhale 16 belly falls Continue counting until you get to zero sleep.
