Yoga Nidra · Session 1 of 3
Rest and rotate attention
Editorial guidance · awaiting teacher review · about 16 minutes
Listen & follow
Spoken guidance for the full session
Hear the opening, every movement, breath cues, adaptations and the closing. Quiet spaces give you time to practise and rest. Pictures advance with the spoken session.
Keep this page open and the screen unlocked. Hiding the page pauses the session. Resume repeats an interrupted sentence. Voice quality and availability depend on your device; some voices need an internet connection. Spoken cues use English names; Sanskrit remains on screen. Timing may extend so a cue is never cut short.
Read the complete spoken transcript
Before you begin
Welcome to Rest and rotate attention. This is editorial guidance awaiting teacher review. Have a stable chair, a mat and suitable cushions nearby. Read the full series for supports and adaptations; use only comfortable, familiar transfers. These written Yoga Nidra-inspired sessions are not an audio recording, an official lineage script or sleep treatment. Choose only movements and transfers that are comfortable and familiar. Stop for pain, dizziness or feeling unwell. The session will move on automatically, with quiet spaces for practice and rest. Pause whenever you need more time. Timed blocks include setup, short repetitions, side changes and rest; they are not continuous holds. Keep breathing naturally. English movement names will be spoken. Sanskrit names remain on screen.
1. Supported chair seat
Stage 1 of 4. Supported chair seat. Arrange your supports and choose a comfortable starting position before beginning. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. There will now be some quiet space for this invitation. You may adjust, rest or stop.
Quiet practice and rest within a 2-minute block. Follow the short stays described, not a continuous hold.
2. Side-lying rest
Stage 2 of 4. Side-lying rest. Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Breath cue. Natural breathing. Rest on one side with the head supported and a cushion between the knees. Adjust shoulder and hip pressure. Before rising, use hands, pause and take your time. Another option. Choose a supported chair instead; switch sides for comfort. There will now be some quiet space for this invitation. You may adjust, rest or stop.
Quiet practice and rest within a 3-minute block. Follow the short stays described, not a continuous hold.
3. Final rest
Stage 3 of 4. Final rest. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Let the breath settle naturally. Rest with legs comfortable, arms away from the body and support under knees if wanted. Notice right hand, arm, shoulder; left hand, arm, shoulder; both legs; torso; face. No need to move or visualise clearly. Another option. Rest on your side or in a supported chair. Eyes may stay open. There will now be some quiet space for this invitation. You may adjust, rest or stop.
After about 7:00 in this block, once earlier guidance has finished:
Take your time to finish this rest. When ready, move fingers and toes, roll to a side, pause, then use hands to sit up slowly.
Quiet practice and rest within a 8-minute block. Follow the short stays described, not a continuous hold.
4. Supported chair seat
Stage 4 of 4. Supported chair seat. Roll to a side if lying down, use your hands to sit up and transfer to a stable chair slowly if required. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. There will now be some quiet space for this invitation. You may adjust, rest or stop.
Quiet practice and rest within a 3-minute block. Follow the short stays described, not a continuous hold.
Closing the session
This session is complete. Remain comfortably supported for a moment and let your breathing settle. There is no need to stand up quickly. Notice the room around you. You can record your practice in My Ananda, or simply finish here. Return to a familiar session whenever it suits you.
Stage 1 of 42 min suggested block
Your next invitation
Supported chair seat
No established Sanskrit name
To begin: Arrange your supports and choose a comfortable starting position before beginning.
Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed.
Another option: Use back support and a comfortable footrest; do not force an upright position.
Follow at your own pace, with as many extra breaths and pauses as you need. You choose when to move on.
Next: Side-lying rest
Equipment, scope & review status
Have a stable chair, a mat and suitable cushions nearby. Read the full series for supports and adaptations; use only comfortable, familiar transfers.
These written Yoga Nidra-inspired sessions are not an audio recording, an official lineage script or sleep treatment.
Stop for pain, dizziness or feeling unwell. This general practice is not an individual clinical plan.
Read the review status and context. The timer pauses when the page is hidden. Moving to another stage resets it; start it again when ready.