Shownotes
Join Bertena for a gentle Yoga Nidra practice created for International Week of Yoga. Yoga Nidra, often called yogic sleep, is a guided practice of conscious rest that supports deep relaxation, nervous system care, spiritual connection, and coming home to the body.
This practice is perfect for beginners, spiritual seekers, anyone who feels like they “can’t meditate,” or anyone needing rest, peace, and reconnection.
You do not need yoga experience. Simply lie down, get comfortable, listen, and receive.
Listen to the Spiritual Sanctuary Podcast:
https://www.bertena.org/en/podcast
International Week of Yoga:
https://bertena.ezycourse.com/en/international-week-of-yoga
#YogaNidra #InternationalWeekOfYoga #YogicSleep #GuidedMeditation #DeepRest #SomaticYoga #SpiritualYoga #DivineFeminine #Bertena
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Transcripts
Yoga Nidra for International Week of Yoga
A Guided Practice of Conscious Rest, Sacred Breath, and Coming Home to Yourself
Opening / YouTube Introduction
Hello beautiful soul, and welcome.
I’m Bertena, and today I am sharing this special Yoga Nidra practice for International Week of Yoga.
Yoga Nidra is often called yogic sleep, but it is more than simply falling asleep. It is a guided practice of conscious rest where the body is invited to deeply relax while your awareness remains gently present.
You do not have to be flexible.
You do not have to know any yoga poses.
You do not have to sit perfectly still.
You do not have to clear your mind.
All you need to do is lie down, get comfortable, listen, and receive.
This practice is for deep rest, nervous system support, spiritual connection, and returning home to your body, breath, and soul.
Before we begin, please make sure you are in a safe place where you can fully relax. Do not listen while driving or doing anything that requires your full attention.
You may want to have a blanket, pillow, eye covering, or anything else that helps you feel supported.
Let’s begin.
________________________________________
Settling In
Begin by lying down in a comfortable position.
You may lie on your back, on your side, in your bed, on the floor, on a couch, or anywhere your body feels supported.
If lying down is not available to you today, you may also practice seated in a chair with your feet supported and your back comfortable.
Let your legs be slightly apart.
Let your arms rest beside you or place one hand on your heart and one hand on your belly.
Allow your palms to face up if you feel open to receiving, or palms down if you feel like you need grounding.
Adjust your body in any way that feels good.
Take a moment to move your shoulders.
Soften your jaw.
Let your tongue rest.
Allow your eyes to gently close, or soften your gaze.
There is nowhere else you need to be right now.
Nothing you need to prove.
Nothing you need to perform.
This is your time to rest.
This is your time to receive.
This is your time to come home to yourself.
Take a slow breath in through the nose.
And gently release through the mouth.
Again, breathe in.
And release.
One more time.
Inhale slowly.
Exhale completely.
Let the body begin to feel held.
Let the earth, the bed, the floor, or the chair support you.
You do not have to hold yourself up.
You are allowed to be supported.
________________________________________
Setting the Intention
In Yoga Nidra, we often begin with an intention, sometimes called a sankalpa.
A sankalpa is a heartfelt intention, a seed planted in the deeper layers of awareness.
For today, I invite you to choose one simple intention.
You may use one of these:
I am safe to rest.
I return to myself.
My body is sacred.
My breath is prayer.
I welcome peace.
I am held by the Divine.
Choose the one that feels most supportive.
Or allow your own intention to arise.
Keep it simple.
Keep it kind.
Keep it in the present tense.
Now repeat your intention silently to yourself three times.
Pause.
Again, repeat it within.
Pause.
One more time.
Let this intention become a small seed of light planted in the heart.
________________________________________
Arrival in the Body
Begin to notice the natural rhythm of your breath.
Do not try to change it.
Simply notice.
The inhale.
The exhale.
The rise and fall of the body.
The soft movement of breath.
Notice the places where your body touches the surface beneath you.
The back of the head.
The shoulders.
The arms.
The hands.
The back.
The hips.
The legs.
The heels.
Feel the body being held.
Feel the breath moving gently.
There is nothing to fix.
There is nothing to force.
Just notice.
Just receive.
________________________________________
Rotation of Consciousness
Now we will gently move awareness through the body.
There is no need to move the body.
Simply bring your awareness to each place as I name it.
Let your awareness touch each part like warm sunlight.
Begin with the right hand.
Right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the right hand.
Back of the right hand.
Right wrist.
Right forearm.
Right elbow.
Right upper arm.
Right shoulder.
Right armpit.
Right side of the waist.
Right hip.
Right thigh.
Right knee.
Right calf.
Right ankle.
Right heel.
Top of the right foot.
Sole of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now bring awareness to the left hand.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the left hand.
Back of the left hand.
Left wrist.
Left forearm.
Left elbow.
Left upper arm.
Left shoulder.
Left armpit.
Left side of the waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Left ankle.
Left heel.
Top of the left foot.
Sole of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now bring awareness to the back body.
Back of the head.
Back of the neck.
Right shoulder blade.
Left shoulder blade.
Upper back.
Middle back.
Lower back.
Sacrum.
Right hip.
Left hip.
The whole spine.
Now bring awareness to the front body.
Forehead.
Right eyebrow.
Left eyebrow.
Space between the eyebrows.
Right eye.
Left eye.
Right cheek.
Left cheek.
Right ear.
Left ear.
Nose.
Tip of the nose.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Center of the chest.
Heart space.
Upper belly.
Lower belly.
Pelvis.
Whole front body.
Now feel the whole right side of the body.
The whole left side of the body.
Both sides together.
The whole back body.
The whole front body.
The whole body resting.
The whole body breathing.
The whole body held.
________________________________________
Breath Awareness
Bring your awareness back to the breath.
Feel the breath entering the body.
Feel the breath leaving the body.
Imagine the breath as a soft golden light.
As you inhale, golden light enters the body.
As you exhale, the body softens.
Inhale golden light.
Exhale and soften.
Now imagine this golden light filling the heart.
Breathing into the heart.
Softening the heart.
Breathing into the belly.
Softening the belly.
Breathing into the hips.
Softening the hips.
Breathing into the legs.
Softening the legs.
Breathing into the whole body.
Softening the whole body.
Let the breath be easy.
Let the body receive.
________________________________________
Counting the Breath
Now begin to count the breath backward from 10 to 1.
Silently count with me.
Inhale 10.
Exhale 10.
Inhale 9.
Exhale 9.
Inhale 8.
Exhale 8.
Inhale 7.
Exhale 7.
Inhale 6.
Exhale 6.
Inhale 5.
Exhale 5.
Inhale 4.
Exhale 4.
Inhale 3.
Exhale 3.
Inhale 2.
Exhale 2.
Inhale 1.
Exhale 1.
Release the counting.
Let the breath return to its natural rhythm.
________________________________________
Opposites / Deepening Awareness
Now bring awareness to the feeling of heaviness.
Imagine the body becoming heavy.
Heavy head.
Heavy shoulders.
Heavy arms.
Heavy hands.
Heavy back.
Heavy hips.
Heavy legs.
Heavy feet.
The whole body heavy.
Supported.
Resting.
Now bring awareness to the feeling of lightness.
Imagine the body becoming light.
Light as sunlight.
Light as air.
Light as a flower petal.
Light as golden warmth.
The whole body light.
Soft.
Floating.
Now feel heaviness and lightness together.
The body held by the earth.
The spirit touched by light.
Grounded and open.
Resting and aware.
Now bring awareness to warmth.
Imagine warm sunlight gently touching the body.
Warm forehead.
Warm heart.
Warm belly.
Warm hands.
Warm feet.
The whole body filled with warmth.
Now bring awareness to coolness.
A soft cool breeze.
Cool forehead.
Cool throat.
Cool palms.
Cool feet.
Cool breath.
Warmth and coolness together.
Sun and breeze.
Fire and air.
Balance.
Ease.
Peace.
________________________________________
Guided Visualization: The Sunlit Inner Sanctuary
Now imagine yourself standing at the edge of a beautiful sunlit garden.
This is a sacred place.
A place of peace.
A place of healing.
A place where your body, mind, and spirit can rest.
The sun is warm, but not too hot.
The air is soft.
Flowers bloom all around you.
You may notice sunflowers, roses, lavender, daisies, or any flowers that appear in your imagination.
There is no wrong way to see this place.
Let it form naturally.
Ahead of you is a path.
This path is made of soft earth, golden light, or smooth stones.
Begin walking slowly along this path.
With each step, you feel more relaxed.
With each step, you feel more supported.
With each step, you return more deeply to yourself.
As you walk, you notice the sun shining above you.
Its light is gentle.
Healing.
Loving.
Sacred.
This sunlight does not ask anything of you.
It simply shines.
You continue walking until you come to a quiet sanctuary in the center of the garden.
This may appear as a temple.
A circle of stones.
A soft meadow.
A sacred pool.
A tree.
A glowing altar.
Or simply a place where you feel safe and held.
In the center of this sanctuary is a soft golden light.
This light represents your own inner wisdom.
Your inner peace.
Your inner radiance.
The sacred light that has always lived within you.
Move toward this light.
Sit or rest beside it.
Allow yourself to be held by this sacred space.
Now imagine the golden light gently moving toward your body.
It touches your feet.
Your legs.
Your hips.
Your belly.
Your heart.
Your throat.
Your face.
Your crown.
The golden light surrounds you.
You do not have to become anything.
You are simply remembering.
Remembering your breath.
Remembering your body.
Remembering your spirit.
Remembering that you are connected.
Connected to the earth.
Connected to the sun.
Connected to the Divine.
Connected to yourself.
Rest here for a few moments.
Pause.
Now silently ask this inner sanctuary:
What do I need to receive today?
Pause.
What does my body need?
Pause.
What does my spirit need?
Pause.
What am I ready to release?
Pause.
What peace is available to me now?
Pause.
Allow any words, images, sensations, feelings, or knowing to arise.
If nothing comes, that is okay.
Rest is enough.
Presence is enough.
You are enough.
________________________________________
Returning to the Intention
Now bring your intention back into awareness.
The intention you chose at the beginning of the practice.
Repeat it silently to yourself.
Pause.
Again, repeat it within.
Pause.
One more time.
Let this intention move through the body like golden light.
Let it settle into the heart.
Let it settle into the breath.
Let it settle into the nervous system.
Let it settle into the soul.
________________________________________
Resting in Silence
For a few moments, simply rest.
No effort.
No doing.
No fixing.
Just being.
Pause for 30–60 seconds while recording.
________________________________________
Returning to the Body
Begin to notice the surface beneath you.
Feel the support under your body.
Notice the breath moving in and out.
Notice the room around you.
Notice any sounds near or far.
Begin to deepen your breath.
Take a slow breath in.
And gently release.
Start to bring small movements into the body.
Wiggle the fingers.
Wiggle the toes.
Move the wrists.
Move the ankles.
If it feels good, stretch the arms overhead.
Or keep the body soft and still.
Take your time.
There is no rush.
When you are ready, bend your knees or turn gently to one side.
Rest there for a moment.
Let this side-lying position be a place of transition.
A place between rest and waking.
A place between the inner sanctuary and the outer world.
When you are ready, slowly come up to a seated position.
Keep the eyes closed or softly open.
Let the head be the last thing to rise.
________________________________________
Closing
Bring one hand to your heart and one hand to your belly.
Feel your breath.
Feel your body.
Feel yourself here.
Softly repeat:
I return to myself.
I honor my body.
I welcome peace.
Take one more breath.
And gently release.
Thank yourself for showing up.
Thank your body for resting.
Thank your breath for guiding you.
Thank your spirit for being present.
May this practice support your mind, body, and soul.
May you carry this peace with you into the rest of your day.
With love,
I’m Bertena, and this has been a special Yoga Nidra practice for International Week of Yoga.
