Elisa Calosso

Delphine Laborda

France

Katrien Notebaert

Meerhout, Belgium

Hanna-Liisa

Dorset, UK

ChrisTine

Aschersleben, Germany

Marie Castello

Helen

England, UK

Jacks

Glasgow, UK

You will relax deeply through a guided body scan, focusing on sensations and inviting a sense of ease and peace.

Spirituality

Stress & Anxiety

Yoga

Yoga Nidra

Visualization

English

Only got 10 minutes on your hands? That's all you need to melt into relaxation through this guided Yoga Nidra. Through a body scan and mindful breath awareness, you'll connect to the present moment to find relief and rest throughout your day. Enjoy the sound of ocean waves as I guide you to a sea of inner peace and ease. 

10 Minute Yoga Nidra To Relax 

 Hello, it's jax here yoga nidra teacher And welcome to your 10 minute yoga nidra to feel really rested and relaxed Find a place where you can get comfortable Lying down and take a moment to get cozy Moving anything around so you feel supported and taken care of by your environment Maybe a pillow under the head or the knees A blanket or sweater to stay warm Take a deep breath in And a deeper breath out again take a deep breath in And a deeper breath out Close down the eyes Separate the upper jaw from the lower jaw Separate the lips And create space between the lips create space between the teeth relax the tongue Feel the shoulders melt down into the surface beneath you Belly softens hips and legs release and soften into the surface from the food And to relax a little bit deeper We're going to take two sips of air in through the nose and then exhale gently out the mouth Let's do this three times inhale Exhale Inhale relaxation Exhale let it go In In Exhale Take a deep breath in And exhale find yourself sinking into the surface beneath you a little deeper Take a deep breath in to feel nourishment And exhale let it go Unclench the jaw soften the face And find yourself softening even more here in the body in the breath in the mind Inviting a sense of ease and peace here with the long deep breaths you take Giving yourself this moment to be here To be here fully immersed in presence Using the sound of my voice as a guide To allow you to take a little break from everything else And is there anything you can do to get five percent more comfortable Take this last moment to do any shifts or any wiggles and know that the practice of yoga nidra has begun To keep you focused on your yoga nidra journey We're going to create an intention also known as a sankalpa for this short yoga nidra The focus is going to be on receiving rest So the intention is I am open and allow myself to rest I am open and allow myself to rest I am open and allow myself to rest Start to connect back to your breath Deep inhales in and out through the nose And feel that sense of nourishment flood your body with every inhale and every exhale And to go deeper and deeper into relaxation we're going to do a body scan Following the guidance of my voice I'll touch on different body parts and with rested awareness You'll focus on each body part and begin to connect deeper with your body And stay curious and open to what you're noticing in connection to the sensations in your body And these sensations might include buzzing or tingling pressure tightness or anything else you notice And if you don't notice any strong sensations or things feel neutral You can simply notice that too. There are no right answers here All I ask is that you just tune into us present as best you can without judgment Starting with the mouth, the jaw, tongue, and the tip of your nose Inside the right nostril, inside the left nostril, the flow of air inside both nostrils The bridge of the nose, the space in between your eyebrows, the left eyebrow, the right eyebrow, the right eyebrow, the left eye, the right eye, the left ear, and the right ear And allow that awareness to land at the top of the head Your awareness is like a stream and it flows from the top of the head down the back of the head The base of the skull, the upper neck, lower neck, and the tops of the shoulders And allow that awareness to now land in the right shoulder, upper arm, elbow, lower arm, the right thumb, pointer finger, middle finger, ring finger, and pinky finger, and the right side of the chest Right side of the waist, the right hip, right thigh, kneecap, lower leg, right ankle, the heel of the foot, the sole of the foot, and the top of the foot, and the right big toe, second toe, third toe, fourth toe, and fifth toe Allow that awareness to drift from the right lower part of the body over to the left pinky toe, fourth toe, third toe, second toe, and the left big toe, top of the left foot, sole of the foot, heel of the foot, and the left ankle, lower leg, left kneecap, thigh, left hip, left side of the waist, left side of the chest, left thumb, pointer finger, middle finger, ring finger, pinky finger, the left wrist, lower arm, left elbow, upper arm, left shoulder, and allow that awareness to land in the center of the chest, hollow of the throat, awareness moving up the entire throat and landing at the tongue, in the upper lip, lower lip, in the space between the lips, the chin, and the jaw, and now feel the whole body, the whole body resting peacefully, free, and effortless. Feel all the sensations happening in the body, connecting to your breath, and inviting a sense of ease and peace in the whole body, and now witnessing natural breath in the body, as you inhale and exhale, begin to count from one up to several. Inhaling one, exhaling one, exhaling one, inhaling two, exhaling two, inhaling three, exhaling three, inhaling four, exhaling four, inhaling five, exhaling five, inhaling six, exhaling six, inhaling seven, exhaling seven, take a deep breath in and a deep breath out. Begin to sense the earth beneath you, the room around you. Start to move the fingers, the toes, nodding the head side to side, fluttering the eyes open gently. Take a big stretch if that feels good. Notice how you feel after this short yoga nidra experience focused on rest and relaxation. My name is Jax, and I hope you have a wonderful rest of your day, and namaste.