Yoga Nidra For Rest + Relaxation

This episode is sponsored by BetterHelp. Now financial stress affects far more than our bank accounts. It can take a serious toll on our mental health and relationships. And you might be thinking, Kelly, why are you talking about financial stress when this is a better help ad? Well, because 88% of Americans feel some form of financial stress at the start of 2026. And money worries often bring anxiety, stress, sleep disruption, even depression. And it's one of the leading sources of conflict for couples. And I think that it's important that we talk about the emotional weight of financial stress and remind us all that struggling with money doesn't mean that you failed. Sometimes it's just about getting the right kind of support. I know that there's been times, especially with this business where there's definitely ups and there's downs and it is hard for me to ride that wave of ups and downs. 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So when life feels overwhelming, therapy can help, sign up and get 10% off at betterhelp.com/minutes. That's better H-E-L-P.com/minutes. I have a little bit of a confession to make and that is sometimes I'm tired. Sometimes I am tired and if I'm honest, I have a hard time keeping up with just the activity of the day, whether it's keeping up with family, you know, running this business and podcast. You know I've been trying to work out and really focus on my health and trying to do all of that at once. Sometimes I get tired and I need a steady energy to help just support whatever that day is throwing at me and that is where Spark comes in. So Spark is something that gives you energy and mental sharpness without any trade-offs. The Spark Energy Plus Focus is a go-to pre-workout ritual when you need something like reliable energy to power through a lift or ride or run or a class. You can just mix it, sip it, get dialed in and ready to go. And what I love about it is that there's zero grams of sugar. I've been trying to be intentional about my sugar and it also has essential vitamins and amino acids that help support mental focus. So Spark really supports reliable, sustained energy and focus, but without that, jittery spike and crash feeling, which I don't want and I know no one wants. It's great for a pick me up without that 2pm slump. So I love to pick some Spark just into my water and I kind of sip on it and I love that it's not just about the caffeine. It is all those extra added. It's the B vitamins. I love those. Vitamin C, A and E to help support immune system. I just feel like it has a little bit of everything in there. So Spark Energy Plus Focus is offering 30% off and free shipping. Go to drinkspark.com and use code Mindful at checkout. That's code mindful at drinkspark.com. Hello and welcome to the Mindful in Minutes Podcast. A guided meditations podcast brought to you by Yoga for you. I'm Kelly and today I'll be leading you through your meditation. So go ahead and get comfortable, settle in and enjoy your meditation practice. Hello everyone. Welcome to day 4 of Birthday Week. So today we are going to take some time to just unwind, relax, get some big major stress relief. How does that sound? We're going to be doing a full yoga knee to practice. So this is going to be longer than what we typically do. And yeah, get comfortable, get in bed if you want, get a blanket, get super comfy cozy. And let's just dive right into it. So just as you're settling in, of course, reminder tomorrow you can join me live for a sound bath and a meditation and we have that retreat giveaway going on. So yoga free one line dot com slash birthday, I put all the stuff there. But let's relax. Let's do it. Get comfortable. Close the eyes if that feels good to you. And just make any last little movements, any little wiggles that you need. Noticing if there's anything that you can do to make yourself even just 1% more comfortable here. And begin to send your breath down low into the belly. Almost like you're trying to breathe down into the tips of your toes. Just breathe in down low and slow. As you breathe, on every exhale, imagine you're standing on a staircase. And each breath out, you take one step down on that staircase, becoming a little bit closer to a space of deep rest and relaxation. Just simple, effortless, inhales and exhales. On each breath out, just taking a step down closer to a place of complete rest and relaxation. [Music] And now tell yourself three times. Here begins the practice of yoga nidra. I will receive whatever I need today. Now tell yourself three times, I am deeply relaxed and honor my need for rest. [Music] And continuing to breathe, every exhale softening a little bit more. Moving to a place of deep rest and relaxation with every breath out. [Music] [Music] And now bring your awareness to your body. Feel your body as you're laying here practicing yoga nidra. Checking in with how it's feeling right now. Now bring your awareness to your right hand. Become aware. of the right hand thumb, right hand second finger, third finger, fourth finger, and little finger, and become aware of the right palm of the hand, the back of the hand, the forearm, and elbow, become aware of the right upper arm, the bicep and tricep, a shoulder and right shoulder blade, now become aware of the left hand, the left hand thumb, second finger, third finger, fourth finger, and little finger, become aware of the palm of the left hand, the back of the left hand, the left forearm, and elbow, now become aware of the left upper arm, the bicep and tricep, left shoulder and shoulder blade, now become aware of the collarbone, the right side of the chest, the left side of the chest, become aware of the ribcage, the abdomen, the navel, and the pelvis, now become aware of the right hip, the right thigh, the right knee, the chin, and calf, become aware of the right ankle, heel, top of the right foot, and the sole of the right foot, become aware of the right little toe, the third toe, the second toe, the first little toe, and the big toe, become aware of the left big toe, left second toe, third toe, fourth toe, and little toe, and become aware of the left sole of the foot, the top of the left foot, the heel, the ankle, the left shin and calf, become aware of the left knee, left thigh, left hip, and the glutes, become aware of the low back, the mid back, and the upper back, become aware of the whole spine, both shoulder blades, the shoulders, the neck, and the throat, now become aware of the jaw, the lower row of teeth, the upper row of teeth, the upper lip, the lower lip, and the space between the lips, now become aware of the right cheek, the left cheek, the right ear, and the left ear, become aware of the tip of the nose, the right eye, the left eye, the place where the upper eyelids rest on the lower eyelids, become aware of the right eyebrow, the left eyebrow, and the space between the eyebrows, become aware of the temples, The forehead, the top of the head, and the back of the head. Now become aware of the whole right side of the body. The whole left side of the body, the front of the body, and the back of the body. Become aware of the whole body. Feel the whole body soften, relax and release. Now bring your awareness back to the tip of the nose. Clean the breath as it dances in and out of the body at the tip of the nose. Feel the cool air as it moves in through the nose and the warm air as it leaves the nose. Feel the breath as it moves in and out of your body effortlessly. Now as you continue to breathe, on the inhale, see a golden ribbon and moving in through the nose down the throat to the lungs. And then on the exhale, watch as that breath out turns in to golden glitter moving out of your body and filling up the room around you. Inhaling that golden thread that ribbon in and exhaling, taking your time, that glitter comes out, dances out of your body and floats around you. So continuing to breathe glitter and ribbon, that gold breath moving in and out of you, filling yourself breath and be. [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] We're now going to move through a series of opposing feelings and sensations. So as I call them out, just let yourself experience it fully and not get bogged down in the details. Feel your body become strong, so incredibly strong. Feel your body become weak, incredibly weak. Now feel your body become rigid. Feel your body become soft. And now experience sadness and experience joy. Feel yourself become alert. And feel yourself become sleepy. [Music] Now feel your body become hot. Feel your body become cold. Now experience stress and experience peace. Complete and total peace. [Music] [Music] Now in your mind's eye, imagine that you're laying outside under a starry night sky. You feel so secure and safe here. Maybe you're in a state of fear. even in your own backyard. In the distance, you can hear crickets chirping, the slight breeze. And the ground beneath you is supporting your body, molding to every curve and supporting every one of your muscles. You lay here and you look up at the night sky. See the big, full, silvery moon. The twinkling lights of the stars and the constellations above you. And you see this silver light shining down on your body. This luminescence sparkling gentle light from the night sky. Shines down on you creating a little cocoon, a safe, comforting, cozy cocoon for you to rest and relax underneath the beautiful night sky. The soaking of that calming energy from the moon and starlight. As you lay here, you know there's nothing you need to do. There's nowhere you need to be. You have a right here right now underneath this night sky honoring your time to rest and rest or. [Music] And now tell yourself three times, I am deeply relaxed and I honor my time to rest. [Music] [Music] You can stay here and rest for as long as you would like. This will be where I will leave you with my guidance. Thank you so much for practicing yoga and eat your with me.