Welcome.
This short yoga nidra practice is here whenever you need a reset during the day.
In just a few minutes,
You'll give your nervous system deep rest,
The kind that heals,
Restores and renews you even without falling asleep.
Find a comfortable position,
Lie back if you can or sit with your body fully supported.
Close your eyes and feel the ground holding you completely.
Bring your attention to the breath.
Each inhale arrives like a gentle wave of calm.
Each exhale releases the tension you've been carrying.
Slowly,
The body softens,
The mind begins to quiet,
A deep stillness spreads through you.
Now bring your attention to your heart.
Here plant a gentle sankalpa,
An intention you need right now.
You may wish to use I am safe and at peace.
Repeat it silently three times,
Feeling it settling into your being.
I am safe and at peace.
I am safe and at peace.
I am safe and at peace.
Now let the outer world fade into the background.
Sounds may come and go,
But you don't need to follow them.
Withdraw your attention inward.
The senses are resting.
You are turning toward the quiet within.
Now we'll give your nervous system a gentle massage through body awareness.
Right hand,
Feel it softening,
Releasing any holding.
Right arm,
Shoulder,
Letting these muscles melt completely.
You can stop working so hard.
Left hand,
Shoulder,
Feeling the relief of not having to do anything,
Just resting.
Face and jaw,
Let your jaw drop slightly,
Tongue resting.
You can soften all the tiny muscles around your mouth,
Chest and heart.
Feel your heart beginning to slow,
Finding its natural,
Peaceful rhythm.
Belly,
Breathe into your belly now.
Let it soften completely.
Feeling warmth and calm spread from the center outward.
Feel your whole body now.
This beautiful system that carries you through life,
Finally able to rest,
To remember its natural state of peace.
Feel your body heavy,
Sinking,
Melting into the surface below.
Now feel your body light,
Weightless,
Floating in open space,
Heavy and light,
Both at once.
Don't try to make sense of it,
Just feel it.
Notice how these opposites dissolve into balance.
Even in this short practice,
Yoga Nidra gives your nervous system the signal to heal and reset.
Your body is resting deeply,
Your mind is clear,
Your energy is renewed.
Each time you return to this practice,
Your nervous system learns to relax more quickly,
Building pathways of calm that become easier to access whenever you need them.
Take a slow,
Deep breath in and a long,
Gentle breath out.
Begin to sense the room around you.
Wiggle your fingers and toes.
And when you're ready,
Open your eyes,
Carrying this calm clarity back into your day.
Om Shanti.
