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Yoga Nidra Meditation for Deep Relaxation

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

Experience a deeply restful Yoga Nidra meditation guided by Amanda Kramer. This guided practice invites you to lie down, become completely still, and move your awareness through the physical body, breath, intention, and inner sensations. Often described as yogic sleep, Yoga Nidra is a powerful meditation practice designed to bring the body and mind into a state of deep relaxation while maintaining gentle awareness. Throughout this session, Amanda guides you through a systematic body scan, breath awareness, visualization, and sankalpa, creating space to release physical tension, quiet mental activity, and reconnect with a deeper sense of ease and inner calm.

A Guided Yoga Nidra Practice for Deep Rest

Begin by settling into a comfortable position and allowing your body to become completely still. Amanda guides your awareness through sounds, the natural rhythm of your breath, and every area of the physical body, moving systematically from the hands and feet through the front, back, right, and left sides of the body. As your awareness expands to include the entire body, the practice encourages you to release unnecessary tension and become deeply present without needing to move or actively concentrate.

Sankalpa, Breath & Inner Awareness

A central element of this Yoga Nidra meditation is the sankalpa, or personal intention, which you establish at the beginning and revisit toward the end of the practice. You’ll explore the sensations of contraction and expansion in the body before allowing the breath to flow freely throughout your physical and energetic awareness. The practice gradually brings attention toward inner light, spaciousness, ease, and equanimity while giving the mind a simple, restorative point of focus.

Return to the Present Moment

As the Yoga Nidra practice comes to an end, Amanda guides you gently back toward waking awareness. You’ll reconnect with your physical body, deepen your breath, move your fingers and toes, and slowly transition from lying down to a seated position. This practice can be returned to whenever you want to create intentional space for deep relaxation, body awareness, meditation, and rest.

View the Video Transcript.

About Amanda Kramer

Amanda Kramer is a certified yoga and Pilates instructor, blending her multidisciplinary approach to health and wellness over 20 years in her field and personal practice. Her interest in the healing arts began early and continues today with an ever-expanding curiosity and enthusiasm. She loves how every interaction undoubtedly shows the magic of miracles ever present when we turn our awareness inward and trust in the divine presence of our femininity.

You can connect with Amanda on her website or Instagram @amandamaeyoga.

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