Hi everyone, welcome to a very special episode of the Let's Talk Yoga podcast. I'm Arundati and today I'm going to walk you through a guided beginner friendly yoga nidra practice.

For those of you who are exploring yoga nidra for the first time, this is a deep guided relaxation practice usually done in the position of shavasana.

So let's begin.

Find a comfortable position, lie down on your back with your arms resting by your sides

away from the body, palms of the hands facing upwards and legs slightly apart. You want to be

comfortable in this position. Make sure you loosen any tight clothes, adjust your blankets and

even take off any devices that could buzz or disturb you during the practice of nidra.

As you settle in, take a few deep breaths,

inhaling a sense of calm through the nose and exhaling, feeling steady and supported through the nose.

Take a few breaths like this.

And with every breath, feel yourself sinking deeper and deeper into relaxation.

Remind yourself that you are practicing yoga nidra and that you will not fall asleep.

You may feel sleepy when you are deeply relaxed, but the practice is more effective if you manage to stay awake.

Now as we start yoga nidra, draw the attention towards your body.

Start from the head and slowly just scan down all the way till you reach your toes.

Notice any tension, sensations, discomfort.

And with each breath,

allow these areas to soften, release and relax a bit more.

And now it's time to set a Sankalpa.

A Sankalpa is anything that you deeply desire, wish for or need.

It can be something simple and personal. It can also be very general and universal.

If you already have a Sankalpa, repeat that Sankalpa with full meaning and emotion three times mentally.

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