Welcome to Yoga Nidra for deep exhale.
Soften,
Settle,
And rest.
My name is Sarah.
If you find this practice supportive,
You're warmly invited to follow me 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 been moving from one thing to the next.
Responding,
Deciding,
Planning,
Caring,
Or simply keeping up with everything the day has asked of you.
Sometimes,
Even when the day begins to slow down,
We don't slow down with it.
The work may be finished.
The conversations may be over.
The responsibilities may be set aside for now.
And yet,
Something within us is still moving at the pace of the day.
Perhaps the mind continues thinking ahead,
Replaying something that happened,
Remembering what still needs to be done.
Perhaps the body holds on to a little effort,
The jaw is still tight,
The shoulders slightly lifted,
The breath moving without much room.
There's nothing wrong with any of this.
Sometimes we simply need a little time to transition.
And perhaps that transition can begin with something as simple as an exhale.
Not a breath you need to force or make deeper than it naturally wants to be.
But an opportunity to notice what happens as the breath leaves the body.
The gentle movement inward.
The softening that may follow.
The quiet pause before another breath arrives.
Perhaps each exhale can become a small invitation to do a little less.
To soften what is ready to soften.
And to allow the pace of the day to gradually settle.
Yoga Nidra offers a space for that transition.
A place where the body can rest,
The breath can move naturally.
And you don't need to solve,
Plan,
Respond,
Or prepare for what comes next.
There is nothing you need to accomplish here and no particular state of relaxation you need to reach.
For these next few moments,
You are simply invited to notice whether a little less effort is possible.
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 invites you to experience the gradual transition from effort into rest.
Together we'll journey into a peaceful lavender farm in the early evening.
Rows of soft purple flowers stretch across the landscape and the activity of the day is beginning to quiet.
As the light softens and the farm settles around you,
You'll be invited to slow down with it.
Allowing yourself to arrive without needing to rush towards rest or make yourself relax.
Perhaps this experience offers a gentle reminder that you don't have to carry the pace of the day into the evening.
Before we begin our practice,
Let's take a few centering breaths together.
You can rest your hands gently wherever they feel comfortable,
Or if you would like a mudra,
Today's gesture is Dhyana Mudra,
A traditional meditation gesture associated with stillness and quiet awareness.
Deformed Dhyana Mudra allow both hands to rest comfortably in your lap,
Palms facing upward.
Place one hand gently inside of the other,
Allowing the lower hand to completely support the hand resting above it.
Bring the tips of your thumbs lightly together.
There is very little effort required to hold this gesture.
Your hands can simply rest supported by your lap.
One hand supported by the other.
And perhaps that becomes part of the practice itself.
So much of the day can involve effort,
Responding,
Reaching,
Holding.
Doing.
But here,
There is nothing your hands need to accomplish.
They can simply be still.
Perhaps Dhyanamudra can offer a gentle reminder that rest does not always require us to do something in order to arrive there.
Sometimes we can simply allow ourselves to be supported.
Soften a little effort and let ourselves settle.
You are welcome to listen to the affirmation silently or repeat after me two times.
I allow myself to soften and to rest.
I allow myself to soften and to rest.
I allow myself to soften and to rest.
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.
Traditional 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 distraction.
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,
Ness.
Let's begin with a slow breath in.
And out.
Allow yourself to become comfortable.
Making any final adjustments that will help your body feel fully supported.
If at any point during this 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.
Nothing you need to accomplish for the next little while.
Simply allowing yourself to rest.
Becoming more aware now.
This is the practice of awareness.
Noticing your body resting,
Resting.
Aware of your breath.
Together,
We'll gently move through different layers of awareness,
Noticing sensations,
Breaths.
Thoughts and emotions.
There is nothing you need to change,
Only notice.
Allow yourself to be the gentle 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 without effort.
Supporting the weight of your body completely.
Perhaps noticing that you don't have to create this support.
You can simply allow yourself to rest into it.
One,
Allow your body to become heavy.
Feeling yourself gently settling into the support beneath you.
Nothing to hold.
Simply resting.
To feel your breath.
Feel it flowing through your body.
Arriving naturally and leaving naturally.
Nothing you need to change.
Breathe.
Notice the thoughts that are present for you right now.
Aware of feelings and emotions.
Meeting whatever you discover with kindness and acceptance.
Or.
.
.
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 is simply yourself.
Present,
Aware.
Perhaps noticing a quiet sense of ease.
Or simply the feeling of being supported.
Resting exactly as you are.
Imagine yourself now in a place that feels soothing,
Peaceful,
And calm.
Peaceful and calm.
This could be somewhere you know well,
Or a place your imagination creates.
Perhaps you are outdoors in nature or indoors.
Somewhere warm and comforting.
Allow this place to become your own personal sanctuary.
A place where you feel supported,
Secure,
And at 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 trust myself to rest.
You can use this statement if it resonates with you.
But if you heard your heart's wish,
Then state it three times silently to yourself as the truth.
Now gently bring awareness through the body.
Simply noticing each area as it is named.
Nothing to change.
Nothing to fix.
Only noticing.
Sense your face.
Notice your jaw.
Lips.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
There is tea.
Calm.
Found.
Now feel all of the parts of your mouth all together.
The entire mouth.
Become aware of your nose.
Nostrils.
Feel your breath passing through the nostril.
Feel your nose.
Notice your ears.
Wrinkles and folds of the ears.
Backs of the ears.
Inner ear.
Aware of your ears.
Now fill your eyes.
I live.
Eyelashes.
Surface of the eye.
Hide the eye.
I suck at this.
Feel the eyes resting softly.
Eyes radiant with quiet awareness.
Become aware of your forehead.
The space between the eyebrows.
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.
Arm.
And poem.
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.
Formed.
Elbows.
Upper arms.
Boulders Notice both arms and hands together.
Vibrant.
Notice third center once more.
Feel the chest.
Art Center.
Belly.
Notice shoulder blades.
Between the shoulder blades ribs on the back.
Sense the low back.
Products.
Become aware of your whole back.
Feel the hips.
Bye.
Meh.
Lower legs.
And cool.
Notice the top of both feet.
Healed.
Soles of the feet.
Feel all of the toes.
Become aware 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.
Perhaps noticing how little effort is required.
The inhale arrives on its own.
And when it is ready,
The exhale follows.
Leaving the body without needing to be pushed or hurried.
Perhaps you begin to notice the gentle pause that naturally appears between one breath and the next.
Latin force.
Not in a rush.
Simply allowing each breath to arrive and each breath to gently leave.
And now,
As you continue breathing,
We will introduce two quiet word qualities.
As you inhale,
You're in your mind,
Settle.
Settle with each inhalation And as you exhale,
Hearing your mind soften.
Soften with each exhalation.
As you inhale,
Settle.
As you exhale.
Soften.
Settle.
Soften.
Continue noticing your breath in this way on your own now.
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.
It remains here for you.
Steady.
Quiet.
Always available.
Now,
Become aware of the experience of effort.
Perhaps remembering what it feels like to be doing.
Concentrating,
Reaching,
Holding,
Moving towards something Notice how effort feels within your body.
Perhaps there is a sense of engagement,
Energy,
Readiness,
Or tension somewhere in the body.
There is no right experience.
Simply noticing without judgment.
And now,
Become aware of the experience of ease.
Perhaps remembering a moment when nothing was required of you.
When you could simply rest.
Without needing to accomplish anything or be anywhere.
Notice how ease feels within your body.
Perhaps there is a sense of softening,
Spaciousness,
Or less effort.
Or perhaps something entirely different.
Simply noticing.
And now,
Slowly move between the two.
Effort and ease.
Doing and resting.
Engaging and softening.
Effort.
Ease.
Allowing yourself to gently experience both back and forth between the two.
And now,
See if you can experience them together at the same time.
Aware of effort and ease as different experiences available to you.
There are times when effort is needed,
When your attention and energy move towards the things that ask something of you.
And there are also moments when less effort is needed.
When you can soften,
Rest,
And allow yourself to simply be.
Perhaps you don't have to carry effort simply because it was needed earlier.
When the moment changes,
You can allow your effort to change with it.
And for a few moments,
Rest here,
Aware.
Noticing what it feels like to do a little less.
And now in your mind,
State silently to yourself,
I am awake and aware.
I am awake and aware in Yoga Nidra.
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.
Imagine dandelion seeds floating gently in the breeze.
Dandelion seeds floating gently in the breeze.
Dandelion seeds floating gently in the breeze.
Feel a snowflake melting softly in the palm of your hand.
A snowflake melting softly in the palm of your hand.
A snowflake melting softly in the palm of your hand.
Notice tall grasses swaying gently in an evening breeze.
Tall grasses swaying gently in an evening breeze.
All grasses swaying gently in an evening breeze.
Hear gentle waves washing onto the shore.
Gentle waves washing onto the shore.
Gentle waves washing onto the shore.
Imagine a feather floating slowly towards the earth.
A feather floating slowly towards the earth.
A feather floating slowly towards the earth.
Imagine yourself taking off your shoes at the end of a long day.
Taking off your shoes at the end of a long day.
Taking off your shoes at the end of a long day.
Become aware of a deep,
Natural exhale moving through your body.
A deep,
Natural exhale moving through your body.
A deep,
Natural exhale moving through your body.
And now you are going on a journey.
You may begin to see yourself from above or perhaps from behind.
Walking slowly along a quiet country path.
It is late in the afternoon.
A gentle time when the brightness of the day has begun to soften.
But the evening has not quite arrived.
Sun is still warm against your skin,
Though the air has begun to cool.
A light breeze moves through the grasses besides the path.
And somewhere in the distance,
You hear the quiet sound of the countryside.
As you continue walking,
A landscape opens in front of you.
And you begin to notice long rows of lavender stretching across the land.
Soft shades of purple and violet follow the gentle curves of the earth.
Row after row,
Reaching toward the horizon.
You slow your pace as you approach the farm.
Taking in the view before you.
Perhaps there is a small farmhouse in the distance.
An old wooden barn.
A few trees growing along the edge of the field.
Everything touched by the warm light of the lowering sun.
You reach the beginning of one of the rows.
And begin walking slowly between the lavender.
Path beneath your feet is dry and warm from the day.
Perhaps a mixture of earth and small stones.
Grounding each step as you move.
On either side of you,
Lavender grows tall and full.
Elegant purple flowers resting at the ends of slender green stems.
As you walk,
Your fingertips gently brush along a few of the plants beside you.
Releasing their familiar fragrance into the air.
You pause for a moment.
Perhaps bringing one of the stems gently between your fingers.
Noticing its texture.
The tiny flower.
The scent becoming a little stronger as you touch it.
You let the stem go and continue along the path.
Around you,
The farm is still quietly active.
You hear the gentle hum of bees moving among the flowers.
Traveling from one plant to another.
Making their final rounds through the lavender.
Perhaps a butterfly moves across the path ahead of you.
Settling briefly on a flower before lifting again into the air.
A bird calls somewhere beyond the field.
And the breeze moves softly through the rose.
Creating a subtle wave of movement across the lavender.
You continue walking.
Slowly easily.
With nowhere you need to reach.
And as you move further into the field,
You begin to notice the afternoon gradually changing around you.
The sun moves a little lower in the sky.
The golden light stretches farther across the land.
Shadows grow longer between the rows.
The warmth of the day begins to loosen its hold.
And the breeze against your skin feel slightly cooler now.
You notice that the bees are becoming quieter too.
Their movement through the flowers a little less frequent than before.
In the distance,
Perhaps you see someone carrying an empty basket towards the barn.
We're gently closing a gate for the evening.
No hurry.
No sudden ending.
Simply the natural completion of the day.
You continue along the row.
Noticing how gradually everything changes.
The light softened.
The air cools.
Down to become quieter.
Nothing has to make the evening arrive,
It simply does.
Eventually,
You reach the far edge of the lavender field.
Where a large tree offers shade beside a simple wooden bench.
You walk toward it.
And settle onto the bench Feel the support beneath you.
Allowing the weight of your body to rest here.
From this place,
You can see across the entire field.
Rows of lavender stretching out before you.
The farmhouse and barn farther away.
Horizon beyond them beginning to soften into the colors of the evening.
Perhaps shades of gold.
ALP.
Soft violet.
Or whatever colors naturally appear for you.
You rest your hands comfortably and simply sit.
Nothing left to explore.
Nowhere else you need to walk.
Nothing waiting for you at the end of this path.
For now.
You can simply be here.
Come aware again of your breath.
The inhale arriving naturally.
And the exhale leaving.
Perhaps remembering that you do not have to push the breath out.
Or make the exhale longer than it wants to be.
You can simply allow it to leave.
Inhale.
Exhale.
Breaths.
Soften.
Another breath arriving when it's ready.
And leaving when it's ready.
Perhaps noticing whether there is anywhere in your body still holding a little of the day.
Not something you need to find.
Or change.
Simply noticing.
And if something is ready to soften,
Perhaps allowing it to soften with the next exhale.
You look out across the lavender again.
The bees have nearly finished their movement through the flowers.
The breeze has become gentler.
The last warmth of sunlight rests across the tops of the plants.
Perhaps the first evening sounds are beginning to replace those of the afternoon.
The farm has not stopped because everything in the world is finished.
It is simply evening now.
And perhaps you don't have to finish everything either before allowing yourself to rest.
Some things can remain for another time.
Some thoughts can return tomorrow.
Some questions do not need an answer tonight.
For this moment,
You can let the day be enough.
You remain on the bench for a little while longer.
Watching the last golden light slowly fade across the lavender.
Feeling the cooler evening air against your skin.
Breathing in the soft fragrance carried on the breeze.
Nothing to hurry.
Nothing to hold on to.
Nothing you need to make happen.
Simply sitting here as the landscape settles around you.
And perhaps allowing yourself to settle with it.
What?
Soften.
The day gradually becoming evening.
The lavender moving gently in the breeze.
Your body supported beneath you.
The breath moving on its own.
And for now,
You do not have to carry the pace of the day any farther.
Simply rest here.
Breathing.
Softening.
Subtly.
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 at the edge of the lavender field.
The last light of day stretching across the landscape.
Soft fragrance of lavender carried in the evening air.
The rows of flowers moving gently in the breeze.
Around you,
The farm continues to settle.
The sounds quieter now.
The air cooler.
Light,
Softer.
Nothing rushing.
Nothing needing to happen before evening can arrive.
Perhaps you take one last look across the field.
Noticing how naturally the day has changed around you.
There was no single moment when afternoon became evening.
Only a gradual softening.
A slowing.
A settling.
And when it feels natural,
You slowly rise from the bench.
Taking one last quiet look across the lavender.
The farmhouse in the distance.
The tree beside you.
Path you follow through the field.
You don't need to hold on to this experience or make yourself remember it perfectly.
Perhaps you can simply carry with you a reminder that you don't have to carry the pace of the day when the day is ready to change.
Take a slow breath in.
And ow.
Now you begin to return.
Gradually returning to the present moment here in this room where you began Five,
Feel open,
Spacious,
Rested.
Perhaps aware of a little less effort within you.
Or become aware of yourself as the witness.
The one who has observed your body,
Your breath.
Your experience with gentle awareness.
Breathe,
Begin noticing thoughts,
Sensations,
And sounds returning once again.
Allowing the world around you to gradually come back into awareness.
Ooh,
Notice your breath.
Feel its natural rhythm.
Allowing 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.
The quiet presence of your body resting here.
You're welcome to remain here for a few moments longer if you would like.
Resting quietly or drifting softly into sleep if that feels right for you today.
Feel free to tune me out and continue resting deeply.
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.
Lengthen 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.
Perhaps this practice offers a reminder that we don't always transition out of the day simply because our responsibilities have slowed down.
Sometimes the mind continues thinking.
Body continues holding.
And some part of us remains ready for whatever comes next.
And perhaps rest doesn't require you to suddenly switch all of that off.
Like the gradual change from afternoon into evening,
You can give yourself time to transition.
A breath.
A little less effort.
A few quiet moments when nothing needs your attention.
You don't have to carry the pace of the day into the evening.
Some things can wait until tomorrow.
And for now.
Perhaps you can simply let today be enough.
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.
