Nano Nidra: Yoga Nidra For Love

A 7-minute reset to remember that love begins with you, and to encourage being open to love. Use this as a morning intention, a midday pause when connection feels distant, or as a compassionate close to your day.

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 loving and lovable”.

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.

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 into the gentle, Compassionate presence of the heart. 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 loving and lovable. No analysis, No how or what if or when, For now, Simply receive these words, I am loving and lovable. 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 your hands 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. Sweep your awareness upward through the legs, The lower back, The chest, The shoulders. Is there tension here? Simply notice. And now the face, Forehead smooth. Eyes soft, Jaw unclenched. And now awareness travels downwards and comes to rest in the center of the chest, The heart space. Feel the breath here, The natural rise and fall. No effort required. Simply the gentle rhythm in the compassionate center of the heart. In the stillness, You're very present, Not really sleepy, More a radiant stillness within the body, While the mind remains quietly aware. Pause here to connect with the loving, Kind awareness of the heart. And now return to your intention, I am loving and lovable. Plant each word slowly and precisely into every layer of the body and the mind. Release your words of intention now, With trust, With gratitude, With certainty. Feel grateful for this time you took to reconnect and refresh and recalibrate. Choose to connect again with the loving, Compassionate presence of the heart space at any time during your day or evening ahead. I am loving and lovable. Your Nana Nidra is complete. 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.