A short and relaxing session designed to bring you peace and calm whenever you need it.
Suggested Pre- and Post-Practices:
This practice can be incorporated either before or after attending a yoga class or participating in any healing treatment. If you choose to use it as an independent routine, it is suggested to start with a brief moment dedicated to gentle stretches that help alleviate physical tension. These stretches can include simple movements such as seated or standing shoulder rolls, gentle twists, side bends, and forward folds.
To further prepare your mind and body or bring closure to your practice, consider integrating the calming and universal mantra of Om. This powerful sound can enhance your sense of grounding and serenity, enriching the overall experience.
Settling
Settling into comfort begins with finding your most relaxing position, whether reclined or seated—whatever feels most natural and supportive to you at this moment. Allow yourself the freedom to choose a position that invites ease and prepares your body and mind for this soothing practice of calm. If desired, consider tucking a thin pillow or soft blanket beneath your head for added support, or drape yourself with a blanket to stay cozy and warm.
Take a moment to adjust your surroundings, ensuring nothing distracts from this time meant solely for you. Smooth out any lumps or folds in your clothing, remove or reposition your jewelry, and eliminate any discomfort that might draw your attention away from restfulness. Gently scan your entire body from head to toe, assessing how you feel—beginning with your feet, moving up through your legs, hips, back, arms, shoulders, all the way through your jaw and forehead—and make small adjustments wherever they may bring more ease.
As you settle further in, send your focus inward. Feel yourself becoming tranquil, like the surface of a peaceful, unmoving lake. Allow all prior moments and future tasks to fade from your awareness—they have no place here, during this valuable time of connection to yourself. Transition all of your attention to what lies in the present. For the next fifteen minutes, give yourself permission to fully embrace the moment without distraction.
Take a slow, deep breath… inhale deeply into your belly. As you exhale, visualize releasing any lingering thoughts or tension you wish to let go of right now. Let those thoughts drift away gently and effortlessly. There is no need to act, solve, or do—this is a sanctuary of being. Let yourself luxuriate in this absence of obligation—a simple invitation to experience peace and pause.
If there are any last-minute adjustments that could enhance your comfort, take care of them now. Once settled, allow yourself space to experience profound stillness. Move only if it feels natural for you, yet savor the opportunity to revel in stillness itself. With nothing expected of you, this is an open moment of timeless rest.
Feel each word washing over you without cognition or analysis—simply accept the calming energy they carry as your mind surrenders its responsibilities. In allowing your mind to rest fully, replace effort with effortless awareness—a state where every sensation emerges gently without resistance.
Notice how effortlessly peace begins to unfold and envelop you. A serene sense of calm starts to permeate your entire being now—simple, profound, effortless. Let yourself rest in this serene tranquility for as long as it serves you best.
Yoga Nidra has now begun. (pause)
Rotation of Consciousness
A sequence of energetic points will be identified.
Let your awareness flow effortlessly from one point to the next. Begin by directing your attention to the area between the eyebrows. Maintain an effortless awareness of this space.
Shift focus to the hollow of the throat, then move to the right shoulder joint. Allow your awareness to glide freely onward to the right elbow joint, the wrist joint, the right thumb, and then the tips of each finger—the index, middle, ring, and little finger.
Flow effortlessly back through the right wrist joint, elbow joint, and shoulder joint, returning to the hollow of the throat.
Next, guide your awareness over to the left side, starting with the shoulder joint, followed by the elbow joint, and wrist joint. Notice the left thumb and the tips of each finger—index, middle, ring, and little finger. Allow your attention to move freely through these points.
Return again to the left wrist joint, elbow joint, and shoulder joint, before resting lightly at the hollow of the throat once more. Shift awareness gently to the heart center, pausing briefly.
Continue by noticing the right side of the chest, moving back to the heart center, then over to the left side of the chest. Return again and again to the heart center until awareness naturally rests there. Let go of any thoughts and simply feel as you linger in stillness at the heart center. Take your time to pause and connect here.
Breath Awareness
Bring your attention to your breathing, becoming fully aware of the natural rhythm of each breath as it flows in and out effortlessly. Observe the gentle motion of the body, subtly responding to every inhalation and exhalation. Take a moment to notice how, with each incoming breath, your abdomen softly rises, followed by your chest, expanding in harmony. As you breathe out, feel the descent, first of your abdomen, then your chest. Witness the rhythmic cycle: inhale as the abdomen rises and chest lifts; exhale as the abdomen lowers and chest subsides.
Feel this breath like a soothing wave gently rolling in to kiss the shoreline before retreating back to the vastness of the ocean. Allow yourself to follow this delicate ebb and flow of breath, this steady, calm wave moving naturally through your body. With each breath, observe the wave’s rise and its inevitable fall—entrusting yourself not to control or change anything but to simply experience and witness. This natural rhythm invites you to observe calmly, much like watching serene waves lapping against the shore.
Begin counting these waves of breath, trusting in the simplicity of their natural pace. As you inhale, silently acknowledge one, then exhale two. With the next inhale, count three; on the following exhale, count four—continuing along this gentle pathway until you reach twenty-six. If your focus wanders or if you lose track at any point, let that be okay. Without judgment, simply return to one and begin anew.
Take a pause here—a spacious moment of quiet stillness—and then gradually release the counting altogether. Whether you reached twenty-six or lost track in between does not matter. Let go completely of the numbers and thoughts surrounding them, dissolving into the peace of simply being present with your breath without effort or expectation. Breathe freely now, allowing yourself to rest in the rhythm of your body and its natural waves.
Externalization
Shift your focus back to the center of your heart, allowing your attention to settle there once more. Take a deep breath, feeling the gentle expansion of the heart center as you inhale, and noticing its subtle descent as you exhale. With each breath, connect further to this space of serenity and presence.
Gradually redirect your awareness to your physical body, gently transitioning your attention outward. Your Yoga Nidra practice has now come to a close, leaving your body in a state of stillness and relaxation. Sense the tranquil ease coursing through you, noticing how your body rests peacefully, supported by the surface beneath you. Take a moment to really feel the connection to this support.
Become aware of your surroundings. Observe the temperature of the space you occupy and let yourself absorb the sensation. Tune into any sounds present in your environment, allowing them to enter without resistance or attachment.
Start to reintroduce movement into your body, first by taking slow, deep breaths that awaken your senses. As you breathe, gently wiggle your fingers and toes, fully experiencing the lightness and vibrancy of these movements. If it feels right, stretch or shift your body in a manner that feels natural and restorative at this moment.
If you’re lying down, prepare to transition with intention. Roll over onto your right side, moving with calm and deliberation. Rest here for several long breaths, and invite the sense of tranquility cultivated during your practice to accompany you throughout this transition. When you’re ready, ease yourself into a seated position, mindful of maintaining gentleness in every movement. Keep your eyes closed if possible, and take a grounded breath that prepares you for closure.
To seal this practice, we will conclude by chanting. Om resonates as a universal vibration that embodies connection, while Shanti signifies peace and harmony. Chant Om three times, using each repetition as an invitation for deeper alignment with universal energy. Follow it by chanting Shanti three times, allowing its peaceful intention to ripple through your mind and spirit.
Om… Om… Om… (feel free to continue as needed). Shanti… Shanti… Shanti… Whenever you feel ready, softly open your eyes and gently bring this soothing sensation into your immediate surroundings. Let this calmness flow seamlessly into the rhythm of your day, carrying forward the peace and grounding nurtured during your practice.