Nano Nidra: Yoga Nidra For Gratitude | With Music

A 7-minute reset for shifting your mindset. Use as a morning orientation, a midday pause, or a gentle end-of-day reframe — any time you need to soften and acknowledge what is good in your life.

This short practice guides you through key elements of a traditional Yoga Nidra sequence — body scan, breath awareness, and intention (sankalpa).

If you’re familiar with Yoga Nidra, this is an effective way to reinforce your intention through repetition. The suggested intention statement is: “I am grateful, and from this, everything flourishes”.

Works as a standalone intention meditation or as a bridge between full Yoga Nidra sessions — a brief return to your sankalpa.

Ready for the full Yoga Nidra experience? My course — Yoga Nidra: Your Sleep Solution — is one of Insight Timer's leading courses and a natural next step in this practice. Thank you for making that possible.

Music and production by Adam Metcalfe of Headroomusic.

Transcript

Hello, Namaste and welcome. Make yourself comfortable lying down or seated, Lower your eyelids and let your gaze soften or close your eyes if that feels right. How do you feel right now? What thoughts are coming and going? Take a moment to check in, No need to change anything. Simply notice, With gentle curiosity, Your current state of being. And when you're ready, Take a few slow, Deliberate breaths in and out of the nose if that's comfortable. Take your time. Feel how the breath moves through the body. With each exhale, Feel yourself softening a little. And know that the mind too can soften and settle. Not switching off, Simply slowing down, Finding a little more space between the thoughts. Let the breathing return to its natural rhythm now as we introduce intention or sankalpa. Receive these words and let them settle. I am grateful and from this, Everything flourishes. No analysis, No how or what if or when. For now, Simply receive the words, I am grateful and from this, Everything flourishes. If you're working with your personal sankalpa, You may bring forward those words instead. Repeat your intention silently. Whatever words you chose, Release them for now, We'll return to them later. Bring your awareness now into your physical body. Begin with your hands. Feel them exactly as they are right now. The weight of the hands. The warmth or coolness of the palms. That sensation of aliveness in the fingertips. And now your feet. Feel the soles of the feet. The contact with the surface beneath them. The toes. The heels. Feel the earth supporting you. And sweep your awareness upward now through the legs, The lower back, The belly, The chest. The shoulders. Is there tension here? Simply notice. Now the face. Forehead smooth. Eyes soft. Jaw unclenched. And now travel downwards through the throat and landing on the heart center, The center of the chest. And feel the breath here, The natural rise and fall of the breathing. No effort required. Simply the rhythm of your body breathing, Steady and certain. In this stillness, You're very present, Not really sleepy, More a radiant stillness within the body while the mind remains quietly aware. Pause here to evoke a sense of gratitude and abundance. And now return to your intention. I am grateful. Plant each word slowly and precisely into every layer of the body and the mind. Release your words of intention now, With trust and with gratitude. And feel grateful for this time you took to reconnect and refresh and recalibrate. Choose to connect with gratitude at any time during your day or your evening ahead. A simple pause to remember the innate abundance of life. I am grateful. And from this, Everything flourishes. Your nano-nidra is complete. Become aware of sounds nearby, Further away, The world outside ready for you. In your own time, Enjoy a deeper breath and stretch and move in ways that feel good. And when you're ready, Open your eyes. Thank you for meditating with me.