10 Minute Yoga Nidra

11:22

11:22

10 Minute Yoga Nidra

by Krista Bonura

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

73

This 10-minute Yoga Nidra practice is a guided meditation designed to promote deep relaxation and nervous system regulation. Through gentle body awareness, breath observation, and visualization, participants are invited into a state between wakefulness and sleep where the body can rest deeply while the mind remains lightly aware. The practice supports stress reduction, emotional grounding, and restoration. It is accessible for all levels.

Yoga Nidra Relaxation Meditation Stress Reduction Body Scan Visualization Breath Awareness Mindfulness Grounding Intention Setting Guided Relaxation Progressive Relaxation Mindfulness Of Body Counting Breaths Grounding Technique

Meet your Teacher

Edgewater, NJ, USA

Meet your Teacher

Edgewater, NJ, USA

Transcript

Hi there, And welcome to a 10-minute yoga nidra or meditative sleep practice. So we can begin by lying down in a comfortable position. This could be on your back or on your side, Or if it feels more supportive to be on your couch rather than the floor, Both are accessible, Whatever is accessible to you. And then gather any props you need, So you can gather a blanket, A bolster, Pillow for underneath your knees, But really items and props that allow your body to feel held. If it feels safe for you, Gently allow your eyes to close or soften your gaze. There is nothing to do, Nowhere to go, No one to be. You're simply arriving. So take a slow breath in through the nose and a long, Easy exhale through the mouth. Again, Slow breath in. Exhale, Allowing the weight of your body to drop a little bit more. And then feel for the surface beneath you, Your body being held by the floor, The props or the object below you. Then bring your attention to the natural rhythm of your breath. No need to change it or force it to be different, Simply notice. And you might invite a quiet intention for this practice. Not something to fix, But a quality to remember. Think of something in short, Simple language like peace, Ease, Trust, Softening. Then let that intention gently land in the heart space. We'll now move awareness through the body. So no need to move that body part when I name it, Just notice. Bring awareness to your right hand thumb, Index finger, Middle finger, Ring finger, Pinky finger, Palm of the hand, Back of the hand, Wrist, Forearm, Elbow, Upper arm, Shoulder, Armpit, Right side waist, Right hip, Thigh, Knee, Shin, Calf, Ankle, Right heel, Sole of the right foot, Top of the right foot, Right big toe, Second toe, Third toe, Fourth toe, Fifth toe. Now shift to the left side. Left hand thumb, Index finger, Middle finger, Ring finger, Pinky finger, Palm, Back of the left hand, Wrist, Forearm, Elbow, Upper arm, Shoulder, Armpit, Left waist, Left hip, Thigh, Knee, Shin, Calf, Ankle, Heel, Sole of the left foot, Top of the left foot, Left big toe, Second, Third toe, Fourth, Fifth. Now to the back of the body, Back of the head, Shoulder blades, Mid back, Low back, Sacrum. Shift your awareness to the front body, Forehead, Eyebrows, Eyes, Cheeks, Jaw, Tongue, Throat, Chest, Heart space, Upper abdomen, Lower abdomen, The whole body. Notice the whole body present and breathing. Feel the entire body resting. Now bring awareness to the natural breath. Feel the rise of the belly on inhale and the fall on exhale. Imagine the breath moving like a gentle wave. Inhale, Wave rising. Exhale, Wave receding. If helpful, Silently count backward from ten with each exhale. Ten, Wave rising. Ten, Wave receding. Nine, Wave rising. Eight, Wave receding. If you lose count, Gently begin at ten again. Wherever you are, Gently stop your counting and move into your mind's eye. Imagine a warm, Soft light above the crown of your head. And this light slowly pours down through the body, Softening the forehead, The jaw, The throat, The shoulders, Down through the arms, Through the chest and belly, Through the hips and legs, All the way to the feet. The whole body bathed in steady, Calm light. You are supported. You are safe in this moment. You can rest. Your whole body, Mind and spirit can rest. Take a few moments here to allow the whole body to be supported by the floor below you, The object below you. And before we begin to reawaken, Start to imagine the room around you, The objects, The things. Notice the walls, The floor, The ceiling. And then come back to the breath and begin to deepen the breath. Invite small movements into fingers and toes. You can gently roll your head side to side, Massaging the back of your skull. And pause. Pause right here. What do you notice? You might notice how you feel, An energy, A physical sense, Maybe a temperature. Just simply notice. And when you're ready, You can slowly come up to a seated position. If it calls to you, You can bring your hands to your heart. Just remember your intention, That simple phrase or word. And feel for the part of you that will carry this steadiness with you into the rest of your day or evening. So take a final breath in here and a soft exhale. And that concludes our 10-minute yoga nidra practice.