In this Yoga Nidra,
We open the space of deep calm,
Inspired by the quiet hours of early morning,
When the earth feels soft and new,
And birdsong carries gently through the air.
This practice invites you to attune to the nervous system's natural rhythm of ease,
To rest within the steady,
Regulating presence of nature,
And to receive the song of morning birds as a reminder,
You are safe,
You belong,
You are held.
Breath by breath,
We'll settle into a place where effort dissolves,
Where your body remembers the ancient pace of the earth,
And where your awareness can rise,
Spacious and free,
Like a bird in the open sky.
We dedicate the fruits of this practice to the universe,
All its beings,
And the collective wisdom.
May peace rise gently within us,
And carry outward,
Like birdsong,
Across the morning air.
Let yourself arrive.
Feel the weight of your body fully supported by the ground beneath you.
Let the earth hold you without effort.
This is your time for rest.
This is your time for being.
Somewhere,
In the quiet hours before the world stirs fully awake,
The birds are already singing,
Softly at first,
As if testing the edges of morning.
Their voices ripple through the cool air,
Threading through the trees,
Across water,
Over rooftops.
A sound older than memory.
A sound that reminds your body it is safe to rest here.
You are held in the hush of morning light.
You are welcome in the stillness.
Sense your body resting gently on the forest floor.
The ground beneath you is cool,
Soft,
And steady.
Moss,
Earth,
And morning light.
Bring your attention to your feet,
Heels heavy,
Toes resting.
Feel the quiet strength of the earth beneath you,
Holding you completely.
Awareness rises through the ankles,
Calves and knees,
Thighs softening into stillness.
The hips settle,
Wide,
Open,
Supported.
Belly rising and falling with ease.
The ribcage expands with breath,
The shoulders melt downward,
Arms heavy and long,
Hands resting like stones at the river's edge,
The neck softens,
The jaw ungrips,
The eyes,
Forehead and scalp melt into quiet.
The crown of the head is spacious,
Open to sky.
Above you,
Birdsong drifts gently through the branches,
A reminder that you are safe here.
Draw your attention now to the heart space,
Quiet and calm,
Receiving the breath.
Feel the breath moving through you like forest air,
Cool at the edges,
Warm as it leaves.
Flowing in,
Flowing out.
The inhale,
Fresh,
Clean,
Filled with stillness.
The exhale,
Soft warmth returning to the trees.
You are breathing with the forest,
Each breath part of a quiet exchange.
Cool in,
Warm out.
Receiving,
Giving,
Expansion.
This is the rhythm that steadies you.
This rhythm has always been here.
The trees breathe it.
The birds sing it.
Cool.
Let your breath and the forest become one rhythm.
A rhythm resonant at the heart space.
A quiet center,
Gently in tune with the whole.
Let your attention come now to the third eye,
The space between the brows.
A doorway to vision beyond vision.
As you focus here,
Feel your awareness rise.
Lifting gently,
Above earth's surface,
Above the forest canopy,
Into the quiet sky.
The earth stretches far below,
Rivers winding,
Mountains resting.
The light of morning touches everything slowly,
As the earth patiently turns.
You see the land as the birds do,
Not in a rush,
Not needing to change a thing,
Just watching.
Each breath rises into space.
You rest here,
In open awareness,
In the ancient rhythm that moves through all life.
Unfolding quietly,
Without end.
Let your whole being dissolve into this calm,
This silence,
This knowing.
Nothing to do,
Nowhere to be.
Just resting,
In the wide open sky of awareness.
Sense yourself slowly rising to the surface of waking awareness.
Feel the gentle return of the body,
Resting on the surface beneath you.
Notice the breath moving through you,
Like morning air.
With each inhale,
Feel the lightness of calm lifting you.
Reminding you of the spacious sky within.
With each exhale,
Soften.
Allow yourself to rest in the safety of stillness.
As you inhale,
Body expands into the ease of spacious presence.
As you exhale,
Body releases into the comfort of being held.
Beginning to reconnect with the world around you.
Feel the air on your skin,
Cool,
Gentle,
Alive.
Notice the quality of your thoughts.
Perhaps they are a little softer now.
A little quieter,
Like the hush before dawn.
Slowly,
Gently,
Wiggle your fingers and toes.
Let the breath move to any place within you that longs for energy,
For renewal,
For light.
Feel the return of sensation as a reminder.
You are safe.
You belong.
You are held.
When you feel ready,
Slowly begin to sit,
Keeping your eyes closed for a few more breaths.
As you open your eyes,
Let your gaze gently land on something nearby.
Anything that feels soft,
Familiar,
Or quietly alive.
A texture,
A shadow,
A glimmer of light.
Let yourself also notice any sounds in the room or beyond.
No need to label them.
Just receive them as a part of the space you are in now.
Slowly move your head and eyes,
Orienting gently to the space around you.
Feeling your body grounded,
Connected to the earth beneath you.
Easing back into your day or into restful sleep,
Carrying this inner calm within you.
Your yoga nidra practice is now complete.
We end with a universal blessing.
Lokah samastah sukhino bhavantu.
May all beings everywhere be content and free.
And may the thoughts,
Words,
And actions of our lives contribute to that happiness and freedom for all.
