Yoga Nidra - Coming Home To Yourself

Step into a deeply moving Yoga Nidra practice on inner journeying, thoughtfully guided at a gentle and caring pace. This session serves as a sanctuary for you to rediscover the sacred depths within, offering a path of self-discovery, renewal, and self-compassion. It also encourages you to speak those words often left unspoken to yourself, "I love you, I'm listening."

Much love you on this journey. Namaste ~ Elisa

Music credits: Soft Awakening by Music of Wisdom

Transcript

Hello beloved souls,

Welcome to this yoga nidra practice,

A heartfelt journey of self-discovery and inner exploration.

Today we will embark on a transformative path that invites you to reconnect with your true essence,

To come home to yourself.

My name is Elisa and I will be your guide.

Due to life's obstacles and demands,

We often find ourselves in situations where we have lost touch with the sacred space within us.

This practice offers a sanctuary for you to return to the core of your being,

To rediscover the authentic you.

As we delve into the soothing depths of this yoga nidra practice,

You will have the opportunity to experience inner surrender within your body at your own pace and comfort.

Through regular practice,

It empowers you to release layers of attachments and self-narrative,

Leading to a more profound connection with your inner essence and wellspring of joy and vitality.

Join me as we begin this beautiful voyage,

Coming home to yourself and rekindling the connection with your inner sanctuary.

Find a comfortable and quiet space to settle into as we commence this practice of self-discovery and renewal.

Choose a nurturing posture,

Either lying on your back with your arms relaxed by your sides,

Palms facing upwards,

Your legs comfortably wide and feet gently falling open,

Or any supportive position that cradles you in comfort,

Allowing you to rest with ease.

You might consider placing a pillow beneath your head,

Draping a blanket over the body for warmth,

Positioning a pillow or a bolster under your knees to provide extra support for your back,

And placing an eye pillow to gently soothe your eyelids and forehead.

Gather whatever props you require to allow your body to feel fully supported and prepare for this practice.

Remember it's your practice,

Your body,

So you have the autonomy to arrange yourself as you see fit.

Take all the time that you need.

Begin to notice your body and its resting space.

Gradually and tenderly,

Welcome all parts of you to sink into this sacred space you have created,

Relaxing the head and neck down into the surface beneath you,

Softening the face and jaw,

The neck,

Shoulders,

Torso,

Arms,

Hands,

Hips,

Legs,

And feet.

As you reconnect with your body,

Imagine yourself cradled in the nurturing and unwavering embrace of Mother Earth,

Offering steadfast and unconditional support for your inner journey.

Feel your entire body being gently held by the earth as each body part gradually releases tension and softens.

Pause for a moment and let your attention shift towards the sounds drifting from beyond the room.

Simply listening,

Notice the rhythmic movement of the chest as you inhale and exhale,

The coolness or warmth of the air flowing in and out of the nostrils,

The sensation of your body's temperature,

The feel of air on your skin,

And the tactile sensations of fabric against you.

Are there any soothing scents capturing your attention?

Observe now the intricate sensations unfolding in the body,

Allowing them to be just as they are.

Now as you settle in,

Are there any final adjustments you'd like to make to completely immerse yourself in this practice?

Take a moment to attend to those details.

Also know that at any point during this practice,

If you feel the need to shift to a different position that offers greater comfort,

Safety,

Or support,

Feel free to do so.

Your well-being and comfort are of utmost importance throughout this practice.

As you nestle into this snuggly spot you've selected,

I'd like to offer some reflections.

When was the last time you acknowledged your own inner light?

When was the last time you sat in stillness and spoke these words to yourself,

I love you,

I'm listening?

Uttering these words serves as an invitation to honor our feelings and thoughts,

Acknowledging their validity.

They play a vital role in fostering a deeper sense of self-acceptance,

Allowing us to wholeheartedly embrace our imperfections and vulnerabilities.

These simple words hold the power to heal and nurture the wounded aspects of ourselves.

For a brief moment,

I invite you to gently rest your left hand upon your heart and place your right hand atop it.

Inhale deeply and slowly,

And as you exhale slowly,

Whisper to yourself with tenderness,

I love you,

I'm listening.

Notice the sensations in your body,

Absorb these words,

Feel them,

Sense them,

Breathe these words in at the heart center as though you are slowly watering,

Tending to,

Nourishing the bud of a beautiful flower on the verge of blossoming.

Let this be your centering point at any time during this practice.

If you notice the mind beginning to wander or are feeling restless,

Allowing your arms to gently rest at your sides again,

Now embark on a journey through your inner shores of your being,

Starting with the physical body and progressing through deeper layers as your body and mind permit.

There is no right or wrong way to experience this yoga nidra.

It offers the freedom to reconnect with yourself at your own pace.

I invite you to practice with self-compassion and gentleness,

Letting go of any expectations and fully surrendering into this process.

Start to sense in to the innate flow of breath through the nostrils,

Ebbing and flowing like the waves of the ocean,

A low rhythmic heartbeat leading to the cadence of the breath,

Thoughts are tenderly quieting as they are being lulled by the deepening awareness of each breath.

There's nothing you need to do other than to listen to my voice as I guide you through a journey of coming home to yourself.

If possible,

It's best to remain still,

But please move at any time to bring more comfort.

Also,

If you fall asleep,

That is okay.

Your body knows what it needs.

Take a long,

Slow inhale through the nose to a count of 4 and slowly exhale with an audible sigh through the mouth to a count of 6.

Inhaling in 1,

2,

3,

4.

Exhaling out 6,

5,

3,

2,

1.

Inhaling in 1,

2,

3,

4.

Exhaling out 6,

5,

3,

2,

Repeating this breathing pattern on your own.

If you find this pattern challenging,

Choose a rhythm that suits your body.

The main point is to allow you to exhale to be slightly longer than the inhale.

Inhaling in,

Exhaling out.

With each successive round,

Observe your body gradually softening and surrendering more deeply into the space where you rest.

Notice the unity of each single breath flowing through your entire being.

With care and patience,

Give yourself permission to gently embrace the prana,

The vital energy flowing through your being.

Sense your spirit expanding,

Connecting,

And awakening.

An infinite river of beauty allowing you to experience life through your unique lens.

Returning now back to the natural rhythm of your breath,

Bring awareness to the head and neck,

Releasing tension from the forehead,

Temples and eyes,

Muscles surrounding the eyes,

The jaw releasing tension,

Front and back of the neck,

Shoulders,

Hands,

Unfurling the fingertips,

Allow the hips,

Pelvic area,

Legs and feet to ease as you maintain a simple soothing breathing rhythm.

With each breath,

Let your body settle into a deep comforting state,

Ushering in deep rest and relaxation.

Can you sense the upper torso harmonizing with the lower,

Connecting to the nurturing and resilient support below?

Now is the time to introduce your sankalpa,

A truthful or positive statement that guides your life with purpose and meaning.

This can be something such as,

I am returning to my true self with love and acceptance.

I am reconnecting with my inner essence and finding peace within.

I am rediscovering my authentic self and embracing my journey back home.

If none of these resonate with you,

Then ask yourself,

What is your deepest desire?

What is the one thing that calls out to you in those quiet moments with your own thoughts?

What brings you a sense of peace and comfort?

When you've settled on your intention,

Repeat it silently three times,

Allow it to resonate throughout your whole body,

From the top of your head to the tips of your toes.

Believe it to be true.

At most gentleness,

Allow your mind's eye to be soothed by the tender embrace of your heart center,

Allowing them to connect like two delicate,

Intertwining vines,

Their tendrils weaving together in perfect harmony,

Forming a strong,

Beautiful bond.

As we initiate the journey of shifting awareness through your body,

Envision this magnetic connection between the heart and mind's eye,

Filling every cell and tissue with a sense of tranquility and serenity.

Visualize it radiating outwards,

Extending through your limbs,

Embracing your entire being in a comforting,

Unifying cocoon.

Experience that sensation of connection,

Unity,

And peace permeating every corner of your body.

Remember,

There's nothing you need to do other than to listen to my voice,

And with compassion,

Coming back to the heart center,

Taking a deep breath in with the affirmation,

I love you,

I'm listening.

If your mind happens to wander,

Begin by moving your attention to the mind's eye center,

Base of the throat,

Right shoulder,

Elbow,

Wrist,

First finger,

Second finger,

Third finger,

Little finger,

Wrist,

Shoulder,

Base of the throat,

Left shoulder,

Elbow,

Wrist,

First finger,

Second finger,

Third finger,

Little finger,

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Lovingly placing your awareness at the heart center,

Right side of the chest,

The heart center,

Awaken receptive,

Left side of the chest,

Navel,

Pubic bone,

Right hip,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Ankle,

Knee,

Hip,

Pubic bone,

Left hip,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Ankle,

Knee,

Pubic bone,

Navel,

Heart center,

Awaken receptive,

Base of the throat,

Mind's eye center,

Resting in deep awareness now,

Whole body breathing in unison,

Connecting the inner and outer layers,

Nothing to do,

Simply noticing,

Spacious awareness throughout the entire body,

From the crown of the head,

Mind's eye center,

Heart center,

Pelvic floor,

Soles of the feet,

Sensing into the whole right side of the body,

Whole right side of the body,

From the crown of the head to the tips of the toes,

Whole right side of the body,

Spacious,

Free,

And uninhibited,

Shifting awareness to the left side of the body,

The whole left side of the body,

Whole left side of the body,

From the crown of the head to the tips of the toes,

Spacious,

Free,

And uninhibited,

Whole body together,

Left and right,

Front and back,

The whole body,

The whole body as one beautiful radiant light.

In this nurturing environment of wholeness,

I invite you to consider the following images,

Emerging in your own time,

Allowing them to unfold before you,

Creating a vivid tapestry of sensory experience,

Birds chirping at dawn,

The color of autumn leaves,

A crackling fire,

A hiking trail in the mountains,

Water trickling over rocks,

A puppy sleeping,

A fragrant bouquet of flowers,

A child giggling,

A giant redwood tree,

A sunset over the ocean,

Releasing the imagery now as we take a walk together down a path of remembrance,

Connection,

And healing.

For some time,

You've sought solace within your protective cocoon,

But now you've come to understand that it's time to explore beyond its confines.

This journey entails shedding the layers that shielded your heart and in their place,

Welcoming the emergence of your beautiful,

Vulnerable,

Inquisitive,

And wise self.

Just as a caterpillar transforms into a butterfly when it leaves its cocoon,

You have the opportunity to break free from your refuge and walk a path of deeper connection and flourishing love.

With resilience and self-awareness,

You gently peel away the protective sheath around you and take a courageous step outside your cocoon.

The air is crisp and pure,

Filling your lungs with a revitalizing energy as you take your first steps in the direction of your North Star,

Shining brightly in the sky.

As you step onto the path,

You find yourself surrounded by the serene majesty of the mountains.

Towering trees stand as ancient sentinels,

Their leaves whispering tales of time gone by.

A gentle trickling stream accompanies your journey,

Its melodious song a soothing backdrop to your thoughts.

The water glistens like liquid diamonds under the gentle embrace of sunlight,

Reflecting the puffy white clouds that glide gracefully across the boundless sky above.

You pause for a moment to take in the breathtaking beauty of this mountain haven.

You inhale three tranquil breaths before resuming your journey.

As you begin to stroll along the path again,

You notice vibrant wildflowers creating a colorful tapestry,

Their fragrant blooms reaching out to greet you as you pass.

With each step,

It's as if nature's heartbeat reverberates through you,

Grounding you in the present moment.

Eventually,

You reach a crossroads adorned with several signs.

The first sign directs you back along the path you've journeyed,

Offering words of encouragement.

It reads,

Your journey has included challenges and obstacles that tested your resilience,

Fostering personal growth.

These trials have shaped your path,

But they do not define you.

The second sign points you towards your north star,

Declares,

Forge ahead with trust,

Strength,

And resilience.

You are on the right path.

It reassures you with the phrase,

I love you,

I'm listening.

Breathing in the crisp,

Cool air,

You continue to move forward,

Carrying with you the wisdom earned through life experiences.

Following the path,

You reach a point where you can see your home in the distance.

You methodically walk to the front door and stand at the threshold,

Feeling the warmth of its embrace drawing you in.

You place your hand on the doorknob and slowly turn the handle.

As the door opens,

A radiant white light emanates and it immediately becomes clear that your inner essence is extending a warm invitation,

Welcoming you back to your authentic abode.

They have been patiently waiting for your return,

Ready to greet you with an unconditional love.

In the presence of this radiant light,

You begin to release your fears,

Self-imposed limitations,

And the weight of past hurts.

In their place,

They invite you to a new sanctuary,

A place of healing,

And a canvas for your dreams and aspirations.

Here you can ignite your inner power,

Nurture your soul,

And find solace.

With newfound clarity,

You recognize that you are equipped with strength and understanding to face whatever challenges lie ahead.

The choices you make will serve as a guiding light toward a brighter future.

You take a deep breath in,

And with a heart full of hope,

You gently close the door behind you.

You stand serenely and deeply connected to the radiant white light permeating your being.

You sense a flower blooming at the heart center,

A recognition of your true essence,

A profound knowing that you have arrived at this moment in perfect harmony with yourself.

To be here,

Wholly present,

Is all that is needed.

While you find solace within this sacred space,

I invite you to rekindle your sankalpa,

Your core truth.

Silently recite it three times.

Allow it to pulsate at the center of your heart,

Sending waves of radiant light through your entire body.

Immerse yourself in each repetition,

Pausing with each breath to absorb its essence deep inside your soul,

Witnessing the deep infused with a profound sense of peace and completeness.

Gradually start to orient your awareness to the room around you.

Notice your body being held by the space below you.

Take a slow inhale deeply,

Expanding your belly,

Ribcage,

And chest.

Feel the inhalation filling your lungs.

As you exhale,

Release the breath audibly through the mouth.

Continue this pattern of deep mindful breathing for a few more cycles,

Gradually reestablishing a connection with your physical body in the present moment.

If you prefer to conclude this practice lying down,

Please feel free to do so.

Alternatively,

Begin to slowly move the body,

Perhaps gently wiggling your fingers and toes,

Rocking the head side to side,

Stretching your arms overhead.

Gently bring your knees towards your chest,

Giving yourself a comforting hug.

Release the embrace and slowly roll your body to one side,

Taking a few more conscious,

Rhythmic breaths.

When you feel ready,

Make a gentle transition to a seated position.

Whether you have chosen to stay lying down or seated,

I invite you to inhale softly while bringing your hands in a prayer position at your heart center.

As you exhale,

Lower your chin slightly in a gesture of self-recognition.

In your newfound sanctuary and honoring your homecoming,

Silently express gratitude for your journey and the courage it took to embark on it.

With a tender heart,

Whisper lovingly to yourself,

I love you,

I'm listening.

I love you,

I'm listening.

I love you,

I'm listening.

It has been my sincere honor to serve as your guide in this yoga nidra practice.

May you continue to find love and harmony within.

May the radiant inner light within your heart continue to shine brightly.

Om shanti shanti shanti.

Peace,

Peace,

Peace.

Reviews

Excellent guidance.
Clear instructions for a recommended practice, while still honoring freedom to practice how it is most comfortable for me.
I come back to this meditation often.
Thank you