Nano Nidra: Yoga Nidra For Self Worth | With Music

This 7-minute reset brings you back to something that was never actually lost — your own sense of worth. Sometimes we need reminding. Use it as a morning reminder, a midday recalibration, or to anchor your evening whenever the world has been louder than your inner voice.

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 intention through repetition. The suggested intention statement is: “I am worthy. I am valued. I belong here”.

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 & 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 release. 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 worthy, I am valued, I belong here. No analysis, No how or what if or when. For now, Simply receive. I am worthy, I am valued, I belong here. If you're working with your own personal sankalpa, You may bring forward those words instead. Repeat your intention silently. I am worthy, I am valued, I belong here. 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 floor or the surface beneath them. The toes, The heels. Feel the earth supporting you. And sweep your awareness slowly upward through the legs, Lower back. The chest expanding and releasing with each breath. The shoulders. Is there tension here? Simply notice. And now the face. Forehead smooth, Eyes soft, Jaw unclenched. And now awareness travels downwards down through the throat, The chest, And come to rest in the lower abdomen, Below the navel, The body's centre of steady self-esteem. And feel the breath here, The natural rise and fall, No effort required. Simply this rhythm, 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. Step into this space with a certain and steady realisation of your own inherent worth. And now return to your intention, Perhaps the words, I am worthy, I am valued, I belong here. 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. Notice how you feel grateful for this time you took to reconnect, Refresh and recalibrate. You can choose to carry a deep sense of self-compassion and belonging with you into the rest of your day or your evening, A steady resource that is always available to you. Your Nala 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 when you're ready, Open your eyes. Thank you for meditating with me.