Welcome to Yoga Nidra for Belonging,
Gentle Acceptance,
And Simply Being.
My name is Sarah.
If you find this practice supportive,
You're warmly invited to follow me here on Insight Timer.
I share Yoga Nidra meditations for busy minds and full hearts,
Offering gentle spaces to slow down,
Restore your nervous system,
And reconnect with yourself.
This practice is an invitation to pause,
Especially if you've spent much of your time caring for others,
Meeting expectations,
Wondering whether you've done enough,
Or feeling as though your worth has become tied to everything you accomplish.
Many of us move through our days carrying invisible questions.
Am I doing enough?
Am I enough?
What else should I be accomplishing?
We become so accustomed to striving,
Improving,
And caring for what needs our attention that it can become difficult to remember what it feels like to simply be.
Without needing to earn our place.
Over time,
The nervous system can become so accustomed to striving.
Planning,
Caring,
And achieving that simply resting can begin to feel unfamiliar.
We may forget what it feels like to exist without evaluating ourselves.
Without wondering what still needs to be done.
And whether we've somehow earned the right to slow down.
Yoga Nidra offers a space where the nervous system can settle,
Where the body can soften,
And where,
For a little while,
Nothing is being asked of you.
There is nothing you need to accomplish here.
Nothing you need to prove.
Nothing you need to become.
Only an opportunity to rest in awareness exactly as you are.
Throughout this practice,
I'll gently guide you through different layers of awareness using breath,
Body scans,
Guided imagery,
And visualization.
There is no way to do this practice wrong.
You don't need to quiet your mind or create a particular experience.
Simply become comfortable and allow yourself to be guided.
Let's begin by taking a quiet moment together.
Today's practice is centered on belonging.
Not belonging because of what you've accomplished,
How much you've given,
Or how well you've cared for everyone around you.
But belonging simply because you are here.
Nature has a beautiful way of reminding us of this.
Trees do not question whether they deserve to grow.
Birds do not earn the right to sing.
Wildflowers bloom in their own season without comparison and without apology.
Every living thing has its place.
Simply by being what it is.
During this meditation,
We'll wander through a peaceful animal sanctuary.
A place where life unfolds at an unhurried pace,
Where animals rest,
Play,
And simply exist according to their own nature.
There are no expectations waiting for you there.
Nothing to accomplish.
Know where you need to be.
Only an invitation to slow down.
To experience quiet companionship.
And to remember that you too belong.
This practice is not about becoming someone different.
Instead,
It is an invitation to soften the habit of striving.
To rest for a little while.
And to remember that your worth has never depended on earning your place.
Before we begin our practice,
Let's take a few centering breaths together.
You can rest your hands gently on your lap,
Or if you would like a mudra,
Today's mudra is Dhyana Mudra,
A simple gesture of quiet presence.
To form this mudra,
Place your left hand in your lap with the palm facing upward.
Rest the back of your right hand on top of the left ball.
The thumb slightly touched to form a triangular shape above the palms.
As one hand rests gently within the other,
We are reminded that sometimes the deepest wisdom isn't found by striving or searching.
But by allowing ourselves to become still enough to simply be.
As you rest here,
Notice there is nothing to grasp.
Nothing to hold tightly.
Nothing to prove.
Like the animals we'll encounter in today's journey.
This gesture reminds us that peace doesn't come from earning our place.
It comes from remembering that we are already belonged.
You are welcome to listen to the affirmation silently or repeat after me two times.
I belong exactly as I am.
I belong exactly as I am.
I belong exactly as I am.
Now is a good time to set yourself up for our practice so your body can deeply relax while your mind maintains a light thread of awareness.
It can be beneficial to decide in advance whether you would like to use this practice for sleep or if your intention is to remain awake and aware.
In Yoga Nidra,
You are invited to hover in the gentle space between waking and sleeping.
Aware but deeply relaxed.
If you do drift in and out during the practice,
That is completely okay.
Trust that your body will still receive the benefits of the meditation.
Traditionally,
Yoga nidra is practiced lying down on your back in shavasana.
It can also be done in a seated position.
Either way,
You should be physically comfortable and in a space that minimizes distractions.
You're welcome to find a position that feels good for your body,
Perhaps on your back or on your side.
You can place a pillow or bolster beneath your knees and a cushion under your head.
It may be nice to make the room dark with a scarf or eye pillow.
You may want to cover yourself with a blanket.
Create a cozy space.
This is your rest nest.
Let's begin with the slow breath in.
And out.
Allow yourself to get comfortable.
Making any final adjustments that will help your body feel fully supported.
If at any point during the practice you need to move,
You are always welcome to do so.
Moving slowly and mindfully.
There is nothing to do and nowhere else you need to be.
Becoming more aware now.
This is a practice of awareness.
Noticing your body resting.
Rest in.
Aware of your breath.
Together,
We'll gently move through different layers of awareness.
Noticing sensations,
Breath.
Thoughts and emotions.
There is nothing you need to change,
Only notice.
Allow yourself to be the compassionate observer.
Meeting each experience with curiosity,
Kindness,
And acceptance.
Settle into your body.
Allow your body to settle into the support beneath you.
Feeling the ground holding you.
Supporting you.
Secure here in this moment.
There is nothing you need to carry right now.
Simply allowing yourself to rest.
One,
Allow your body to be heavy.
Allowing yourself to sink down into the ground.
Letting go.
Two,
Feel your breath.
Feel it flowing through your body.
Feel your breath and its flow.
Breathe,
Allow your thoughts to settle.
Notice thoughts that are present for you right now.
Aware feelings and emotions.
Meeting whatever you discover with kindness and acceptance.
Four,
Let personality and the roles you play gently soften.
Sensing the quiet awareness that remains.
Spacious,
Open.
Observing all that arises with gentle curiosity.
Five,
Resting for a few quiet moments as simply yourself.
Open.
Present.
Aware.
Perhaps noticing a quiet sense of ease.
Or simply the spaciousness of being here.
Resting exactly as you are.
Imagine yourself now in a place that feels soothing,
Peaceful,
And calming.
Peaceful and calm.
This could be somewhere you know well or a place your imagination creates.
Perhaps you are outdoors in nature,
Near the ocean,
Or in a forest.
Or maybe you are indoors.
Somewhere warm and comforting.
Surrounded by things that bring you ease.
Allow this place to become your own personal sanctuary.
Feel yourself here in your peaceful space.
Notice what is around you here,
The colors,
Light,
Textures,
Or the objects nearby.
Sense the atmosphere of this place and how it supports a feeling of comfort,
Security,
And ease.
Feel yourself resting here,
Supported and at peace.
Know that this place is always available to you.
At any time during the practice,
If something feels uncomfortable or distracting,
You can gently return here.
Simply remembering this space is enough.
This peaceful place lives within you.
Always here when you need it.
Begin to feel your breath.
Your natural breath.
Aware of breath in your chest.
The easy rise and fall of breath in your chest.
Now go inward,
Deep inside and notice,
What is my heart's deepest wish?
Let the answer come from your heart.
Now create an intention based on your heart's messages.
Allow a sankalpa to form.
This is a positive statement as though it is already happening in present tense.
A sankalpa is a heartfelt resolve,
A quiet statement of truth that supports your growth.
Something like,
I rest in the quiet truth that I belong.
You can use this statement if you like it,
But if you heard your heart's wish,
Then state it three times silently to yourself as the truth.
Now let your awareness move through your body as you are guided.
Feel each body part,
Then gently move on to the next one prompted.
There is no need to concentrate or try too hard.
Simply noticing.
Sense your face.
Notice your jaw.
Lips.
Become aware of sensation in your mouth.
The other roof of your mouth.
The rest here.
Gums,
Tongue.
Sense taste in your mouth.
Now feel all of the parts of your mouth all together,
The entire mouth.
Now feel your nose.
Nostrils.
Feel your breath passing through the nostrils.
Aware of your sense of smell.
Feel your nose.
Notice your ears.
The wrinkles and folds of the ears.
Backs of the ears.
In our ear.
Aware of your ears receiving sound.
Now feel your eyes.
Eyelids.
Eyelashes.
Surface of the eyes.
Behind the eye.
Eye sockets.
Feel the eyes resting softly.
Eyes radiant with quiet awareness.
Become aware of your forehead.
The space between the eyebrow.
Notice the crown of the head.
Back of the head.
Back of the neck.
Aware of the throat.
Notice the whole head.
The whole head and neck together.
Feel your throat center.
Become aware of both shoulders.
Arms.
Hand.
Home.
Feel all of the fingers on both hands.
All of the fingers and the backs of the hands.
Feel now both hands alive with sensation.
Aware of the rest.
Forearm.
Elbow.
Upper arms.
Shoulder.
Notice both arms and hands together.
Vibrant.
Always.
Present.
Notice throat center once more.
Feel the chest.
Art Center.
Belly.
Notice shoulder blades.
Between the shoulder blades.
Ribs on the back.
Sense the low back.
Buttocks.
Become aware of your whole back.
Fuel the hips.
Bye.
Me.
Lower leg.
Ankles.
Notice the top of both feet.
Heal slowly.
Soles of the feet.
Feel all of the toes.
Become aware of both feet together.
Feel both feet and legs together.
The entire lower body.
Now feel the torso front and back.
Hands and arms.
Neck and head.
Feel the whole body now.
The whole body.
Notice the entire global feeling of the body.
Awake and aware in this resting body.
Become aware of your breath.
Your natural unaltered breath.
There is nothing you need to change.
Nothing you need to deepen.
Nothing you need to control.
Simply allowing the body to breathe itself.
Feel the inhale arriving.
Feel the exhale leaving.
Breath moving naturally.
Effortlessly.
Inhale… Exhale.
And perhaps you begin to notice.
The breath arrives without needing to be invited.
And the breath leaves without needing to be held onto.
The body knows exactly what to do.
Receiving.
Really soon.
Receiving.
Or lace stain.
And now as you continue breathing,
Perhaps you begin to notice the gentle pause that naturally appears between one breath and the next.
Nothing forced.
Nothing rushed.
Simply allowing each breath to arrive.
And each breath to gently return.
Perhaps with each inhale,
There's a quiet sense of expansion.
As though awareness is becoming just a little more open.
A little more spacious And with each exhale,
Allowing the body to soften.
Releasing unnecessary effort.
Supported by the surface beneath you.
Breath expanding.
Breath softening.
Opening.
Releasing.
And perhaps you begin to notice as awareness becomes more open.
There is a little more room for curiosity.
A little more room for possibility.
A little more room to gently widen your perspective.
Nothing has changed.
Only the place from which you are observing.
And now,
As you continue breathing,
We will introduce two quiet word qualities.
As you inhale,
Here in your mind,
Receive.
Receive with each inhalation.
And now as you exhale,
Here in your mind,
Rest.
Rest with each exhalation.
As you inhale,
Receive.
As you exhale,
Rest.
Perceived.
Rest.
Continue resting with your breath in this way.
Allowing the words to gently fade while the rhythm of the breath remains.
Now you will begin to notice different sensations in your body as we move into the next stage.
Remember,
If at any point you would prefer something more familiar,
You are always welcome to return to your soothing place.
He remains here for you,
Steady,
Quiet.
Always available.
And now,
Become aware of the feeling of striving.
The quiet pull to do a little more.
Become a little better.
To keep thinking.
Planning.
Carrying.
Notice how this feels in your body.
Perhaps there is tightening.
Recording.
A sense of effort.
Or perhaps something entirely different.
There is no right experience,
Simply noticing.
And now become aware of the opposite experience,
The feeling of simply being.
Nothing to accomplish.
Nothing to prove.
Nothing needing your attention in this moment.
Simply resting just as you are.
Notice how this feels in your body.
Perhaps there is softness.
Spaciousness.
It is.
Or perhaps only the beginning of these qualities.
Whatever you notice is enough.
And now slowly move between the two.
Striving and simply being.
Effort.
And ease.
Caring and resting.
Striving and simply being.
Allowing yourself to move gently between these experiences.
And now see if you can notice both together.
The responsibilities of your life still exist.
The people you care for still matter.
The work that awaits you has not disappeared.
And yet,
There is also this quiet awareness.
This part of you that does not need to earn its place.
Both can exist together.
And perhaps you begin to notice.
That belonging has never depended on accomplishing more.
Solving Everything.
Or becoming someone different.
Even as life continues to unfold,
There remains a quiet place within you that already knows how to simply be.
Rest here for a few quiet moments.
Simply present.
Simply aware.
Resting exactly as you are.
With nothing required of you.
And now in your mind state silently to yourself,
I am awake and aware.
I am awake and aware in Yoga Nidra.
Awake and aware.
Use all of your senses to imagine these things as they are named.
Hear.
Feel.
Smell.
See.
Allowing each one to arise naturally in your own way.
There is no need to try.
Simply notice what comes.
Notice the first light of morning gently spreading across the landscape.
The first light of morning.
The first light of morning.
Become aware of the soft sound of a nearby stream flowing over smooth stones.
A nearby stream flowing over smooth stones.
A nearby stream flowing over smooth stones.
Feel a gentle breeze carrying the scent of wildflowers and fresh earth.
The scent of wildflowers and fresh earth.
The scent of wildflowers and fresh earth.
Hear birds singing peacefully from the branches overhead.
Birds singing peacefully from the branches overhead.
Birds singing peacefully from the branches overhead.
Notice sunlight filtering softly through the leaves of tall trees.
Sunlight filtering softly through the leaves.
Sunlight filtering softly through the leaves.
Become aware of the feeling of soft earth beneath your feet.
Soft earth beneath your feet.
Soft earth beneath your feet.
Imagine a quiet sense of belonging all around you.
A quiet sense of belonging all around you.
A quiet sense of belonging all around you.
And now you are going on a journey.
A journey to a peaceful animal sanctuary.
You may begin to see yourself from above or from behind.
Standing just inside a simple wooden gate.
A winding path stretches gently ahead.
Lined with wildflowers.
Mature trees offering pockets of cool shade.
The afternoon feels warm.
Quiet.
Unhurried.
There is no map to follow.
No schedule.
Nowhere you need to be.
Only an invitation to wander.
To notice.
And to simply be here.
As you begin walking along the path.
Birds continue their quiet songs from the branches overhead.
Butterflies drift easily from flower to flower.
The breeze moves gently through the trees.
Everything around you following its own natural rhythm.
A little farther along,
You notice a small rabbit resting among a patch of clovers.
It pauses only briefly.
Lifting its head as you pass.
Before returning peacefully to its afternoon.
Nothing startled.
Nothing disturbed.
Only Quiet Trusts.
The path continues beneath the shade of large trees.
Sunlight dancing softly across the ground before you.
Nearby,
A cat stretches lazily in a warm patch of afternoon sun.
Opening one eye for just a moment.
Before settling comfortably once again.
Completely content.
Completely at ease.
You continue walking without hurry.
Breathing easily.
Feeling the earth steady beneath your feet.
In the distance,
A beautiful horse grazes peacefully in an open meadow.
Occasionally lifting its head to look across the landscape.
Before returning once again to the simple rhythm of grazing.
Nothing needing more from this moment than what it already offers.
Soon,
You come to a quiet wooden bench beneath the branches of a great old tree.
You take a seat.
Feeling the solid support beneath you.
The warmth of the afternoon sun.
The gentle breeze across your skin.
There is nothing to accomplish here.
Nothing to become.
Nothing expected of you.
As you sit quietly,
A friendly golden retriever notices you from across the meadow.
At an easy pace,
It wanders over.
Its tail moving in a slow,
Gentle rhythm.
And pauses beside you for a moment.
And quietly settles near your feet.
Resting comfortably beside you.
Simply sharing this peaceful space.
After a few quiet moments,
The sleepy cat wanders over as well.
Stretching Wands.
Before softly hopping onto the bench beside you.
Turning in a small circle.
And curling up comfortably against your leg.
Resting there without hesitation.
Without question.
Without needing anything from you.
Around you.
Life continues just as it has all afternoon.
Birds continue singing.
Rabbit to nibble quietly in the grass.
The horse grazes peacefully beneath the open sky.
The leaves sway gently overhead.
Nothing has changed.
And yet,
Perhaps something within you begins to soften.
You begin to notice that nothing here is asking you to become someone different.
The animals do not know your accomplishments,
Your responsibilities.
Your mistakes They are not asking you to prove yourself or earn your place here.
They simply welcome you as another peaceful presence sharing this moment.
And perhaps for just a little while.
You allow yourself to receive that same acceptance.
Nothing defects.
Nothing to improve.
Nothing to carry differently.
Simply resting exactly as you are.
The sanctuary remains peaceful around you.
The dog resting quietly nearby.
The cat asleep beside you.
Birds singing softly overhead.
The breeze moving gently through the trees.
And for a few moments,
You simply remain here.
Surrounded by quiet companionship.
Gentle belonging.
In the simple reminder that your worth has never depended on becoming someone else.
It has always been enough to simply be here.
Remember now your Sankalpa,
Your heart's wish statement.
Positive intention you said at the beginning.
State it silently now three times as the truth.
And your awareness remains here for just a few moments longer.
Resting beneath the trees.
The quiet sounds of the sanctuary surrounding you.
Birds singing somewhere nearby.
A gentle breeze moving through the branches overhead.
The soft rhythm of life continuing all around you.
Nothing asking anything of you.
Nothing expecting you to become someone different.
Simply allowing yourself to rest exactly as you are.
Perhaps you notice the golden retriever resting peacefully nearby.
The cat still curled comfortably beside you.
The horse grazing quietly in the distance.
None of them asking who you've been,
What you've accomplished.
Or what still remains on your list for tomorrow.
Simply sharing this moment with you.
As though your presence has always belonged here.
And when it feels natural,
You slowly rise from the bench beneath the tree.
Taking one last quiet look around the sanctuary The open meadow.
Winding paths.
The gentle sounds of birds.
The peaceful rhythm of life continuing all around you.
As you make your way towards the wooden gate.
Begin to notice something.
The sanctuary isn't asking you to leave its sense of peace behind.
Instead,
Perhaps you carry a little of it with you.
Not because you've earned it,
But because it was never separate from you to begin with.
Take a slow breath in.
And out.
And now you begin to return.
Gradually returning to the present moment.
Here in this room where you began.
Five,
Feeling grounded,
Supported.
A quiet sense of belonging remaining within you.
4.
Become aware of yourself as the witness.
The one who has observed your body.
Your breath.
Your experience with gentle awareness.
3.
Begin noticing thoughts,
Sensations,
And sounds returning once again.
Like clouds slowly drifting across an open sky.
To notice your breath.
Feel its natural rhythm.
Allow your breath to deepen slightly.
As your body gradually begins to reawaken.
One,
Now sense your body.
Feel the weight of your body resting.
Notice the surface beneath you supporting you completely.
You are now completing yoga nidra practice,
Becoming slowly more awake and aware.
Take one final slow breath in.
And out.
Feel the steady support beneath you.
The rhythm of your breath.
Quiet presence of your body resting here.
You're welcome to remain here for a few moments longer if you would like.
Resting quietly before continuing with your day.
If you are ready to reawaken,
Gently invite small movements back into the body.
Perhaps softly wiggling your fingers.
Noticing sensation returning.
Bring awareness into your toes.
Softly moving your head side to side,
A gradual awakening.
Draw a deeper breath into your belly,
Into your chest.
Gently roll onto your side if that feels comfortable.
Press your hands into the floor and slowly rise to a seated position.
Lengthening your spine.
Perhaps a small stretch or a quiet yawn.
Take a full breath in.
And out.
Notice how you feel.
Aware of the effects of practice today.
The animals of the sanctuary never asked you to explain yourself.
They didn't measure your accomplishments.
Compare your journey.
Or ask you to become anything other than who you already were.
They simply welcomed your presence.
Perhaps nature has always known something we sometimes forget.
Trees don't earn the right to grow.
Birds don't earn the right to sing.
Wildflowers don't wait until they're perfect before they bloom.
Every living thing belongs simply by being what it is.
And perhaps,
So do you.
Life will continue to ask things of you.
There will still be responsibilities.
Conversations,
And moments that require your attention.
But perhaps you can carry with you the quiet reminder that your worth has never depended on how much you accomplish.
Beneath every role you play.
Every expectation you carry.
There is simply you.
And that has always been enough to belong.
May you move through the rest of your day remembering that you don't have to earn the right to take up space in this world.
You already belong.
Bring your hands to heart center.
When it feels right,
Allow the eyes to slowly open to a soft gaze on the floor.
Bow to yourself in appreciation for practicing today.
The light in me sees and honors the light in you.
Namaste.
