Yoga Nidra for Calm
A short yoga nidra to help develop mindful awareness and bring about a sense of calm.
Transcript
Yoga Nidra.
Find a comfortable position to lie down in and allow yourself to settle.
Let your palms be facing upwards letting your shoulders sink back towards the ground.
Make sure that you're warm enough because your body temperature may lower during yoga nidra.
We'll begin now.
Yoga Nidra is yogic sleep.
To practice yoga nidra you neither actually fall asleep nor do you effortfully try to focus.
Simply listen to the sound of my voice allowing me to guide you.
Begin by becoming conscious of the noises around you and draw your attention to sounds closer to you.
Feel your body lying on the ground,
The back of your body supported by and resting on the floor.
And draw your attention to the rising and falling of your belly as you breathe in and breathe out.
Rising,
Falling.
Rising,
Falling.
Allow your mind to be communified with the rising and falling of your abdomen.
And now let's begin to bring the attention of the mind to the body.
I'm going to recite a part of your body and I'd like you to become aware of that part of your body and mentally repeat after me.
I'll say that once more.
I'm going to recite a part of your body.
I'd like you to become aware of that part of your body and mentally repeat after me.
Right thumb,
Right forefinger,
Right middle finger,
Right ring finger,
Right little finger,
Right palm of hand,
Right back of hand,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right chest,
Right rib cage,
Right waist,
Right hip,
Right thigh,
Right knee,
Right shin,
Right calf,
Right ankle,
Right heel,
Right sole of foot,
Right top of foot,
Right big toe,
Second toe,
Third toe,
Right fourth toe,
Right little toe,
Left thumb,
Left forefinger,
Left middle finger,
Left ring finger,
Left little finger,
Left palm of hand,
Left back of hand,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left chest,
Left rib cage,
Left waist,
Left hip,
Left thigh,
Left knee,
Left shin,
Left calf,
Left ankle,
Left heel,
Left sole of foot,
Left top of foot,
Left big toe,
Second toe,
Left third toe,
Fourth toe,
Left little toe,
Buttocks,
Pelvis,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Lower belly,
Solar plexus,
Right rib cage,
Left rib cage,
Right chest,
Left chest,
Front of the neck,
Chin,
Right jaw,
Left jaw,
Right cheek,
Left cheek,
Lower lip,
Upper lip,
Both lips together,
Nose,
Right ear,
Left ear,
Right eye,
Left eye,
Right forehead,
Left forehead,
The whole face,
Become aware of the whole face,
Top of the head,
Back of the head,
The whole head,
Right arm,
Left arm,
Both arms together,
Chest,
Belly,
Upper back,
Lower back,
The whole upper body,
Right buttock,
Left buttock,
Right leg and foot,
Left leg and foot,
The whole lower body,
The whole lower body,
The whole body,
Become aware of the whole body,
The body is lying on the floor and there are points of the body that are in contact with the floor,
The right heel is touching the floor,
Become aware of the right heel on the floor,
The left heel and the floor,
The left heel is on the floor,
Become aware of the right leg on the floor,
The left leg on the floor,
Become aware of the lower body lying on and being supported by the floor,
The lower back is on the floor,
The upper back is lying on the floor,
Feel the upper back on the floor,
The right arm is on the floor,
The right hand is on the floor,
The left arm is on the floor,
The left hand is on the floor,
The back of the head is on the floor,
Become aware of the back of the head being supported by the floor.
Notice the whole back of the body lying on and in contact with the floor.
Now bring your awareness to your breathing.
Watching your body rise and fall.
Rising,
Falling and begin to count backwards from 20 in this way.
Rising 20,
Falling 20,
Rising 19,
Falling 19.
Continue like this in your own time and if you lose count begin again at 20.
Whatever number you're at let your counting go and bring your attention to your eyebrow center.
The space just above the bridge of your nose at the center in between your eyes.
I'm going to say the name of some things and I'd like you to allow those images of those things to appear at your eyebrow center.
If an image doesn't appear don't worry just move on to the next.
Shooting star,
The color yellow,
Pelican,
Candy floss,
A field full of poppies,
Easter eggs,
The color green,
Elephant,
Waves and the shore,
Crescent moon,
The color blue,
Sunset,
Pink flamingo,
Giraffe.
Letting your attention be back at your eyebrow center and now drawing your attention once again to your breathing,
Belly rising,
Belly falling.
Become aware of your whole body resting on the ground and notice the sounds around you once again.
Bring your awareness back to your breathing and slowly begin to move your fingers and toes.
Coming up in your own time the practice of yoga nidra is now complete.
4.5 (679)
Recent Reviews
Seyi
September 9, 2025
I appreciated how much this simple practice helped me to relax into my body. And the quiet background added to its simplicity. I enjoyed the silence between each step. Overall, it was calming to connect with the awareness of each body part both separately and collectively. Thank you. 🙏🏾
Evelyn
April 17, 2022
Soothing voice and gentle instructions. Namaste. 🌸🐣
Elizabeth
January 26, 2021
For as short as it it, it’s highly effective ! Thanks 😊
Marsha
February 21, 2018
While doing the meditation I found it very rushed; however, this pace kept me focussed on the Nidra instead of drifting back to my own thoughts, and afterwards I felt relaxed and refreshed. Excellent, I’ll be bookmarking this one ☺️
L
November 6, 2017
Soothing voice. Well paced. Thank you!
Allyson
June 24, 2017
Wonderful classic practice
Alain
April 1, 2017
First time trying Yoga Nidra. Very relaxing. Will be back. Thank You for sharing.
Mina
April 1, 2017
Thank you I will be book marking it & will be coming back tp practice. :-)
Reinout
April 1, 2017
One of the better Yoga Nidra guidances IMHO
Sri
April 1, 2017
Excellent! Thank you!
Dave
March 31, 2017
Beautiful meditation. Nice pacing of voice with spaces at the right moments. Good to experience yoga nidra that is not for bedtime sleep
Kathleen
March 31, 2017
Very nice. My first time with yoga Nidra. Thank you
Pip
March 31, 2017
So relaxing! I couldn't believe what wonderful feelings and sensations were evoked when she listed different images. So lovely, thank you.