Nano Nidra: Yoga Nidra — I Am Safe | With Music

A 7-minute reset for when the world feels too much. Use this as a morning foundation, a midday refuge, or an end-of-day release — at any moment when you need to return to steadiness.

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 safe, secure, and protected”.

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 joining me there.

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 into a place of profound safety and stillness. Not switching off, Simply slowing down and 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 safe, Secure and protected. No analysis, No how or what if or when. For now, Simply receive the words, I am safe, Secure and protected. 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 steady contact with the floor or the surface beneath them. The toes. The heels. Feel the earth supporting and holding you. Sweep your awareness slowly upward through the legs. The lower back. The belly. The chest. The shoulders. Is there tension here? Simply notice. And now the face. Forehead smooth. Eyes soft. Jaw unclenched. And now travel downwards through the throat. The chest. And come to rest in the lower abdomen below the navel. And feel the steadiness of 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 steady stillness within the body. While the mind remains quietly aware. Release into this space. Evoke a sense of profound safety and stillness. And now return to your intention. I am safe, Secure and protected. 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. Feeling grateful for this time you took to reconnect, Refresh and recalibrate. Choose to connect again with these words of feeling safe and secure. At any time during your day or evening ahead. A steady resource that is always available to you. I am safe, Secure and protected. Your nano-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.