Welcome to Yoga Nidra for deep nourishment.
Rest,
Receive,
And replenish.
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.
Giving your attention to responsibilities,
Decisions,
Work,
Family,
Or the many small things that ask something of you throughout the day.
So much of life involves giving something outward.
Our time.
Our attention,
Our energy.
Our patience,
Our creativity,
Our care.
And often,
We become so accustomed to giving that we don't notice how long it has been since we've allowed ourselves to receive.
We may tell ourselves we'll rest when everything is finished.
Slow down when life becomes quieter.
Or take better care of ourselves once everyone and everything else has been taken care of.
And yet,
Nourishment doesn't have to wait until we are completely depleted.
Just as the body needs food,
Water,
Warmth and rest,
There are quieter forms of nourishment we need as well.
Space,
Stillness,
Beauty,
Comfort,
Connection.
Moments when nothing is being asked of us.
Small opportunities to receive some of the energy we've been continually pouring outward.
Yoga Nidra offers one of those opportunities.
A space where the nervous system can settle.
Where the body can soften.
And where you don't have to produce,
Accomplish,
Solve,
Or give anything at all.
For these next few moments,
You are simply invited to receive.
There is nothing you need to accomplish here.
Nothing you need to earn before you can rest.
Only an opportunity to pause,
Breathe,
And allow yourself to be replenished.
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 nourishment in its many forms.
Together,
We'll journey to a warm and peaceful kitchen.
A place filled with soft golden light,
Natural textures,
Fresh herbs and plants.
And the quiet comfort of a space where everything you need has already been prepared.
There will be nothing for you to make,
Nothing to clean.
Nothing to take care of.
You are simply invited to arrive.
Settle in.
And receive what is waiting for you.
And perhaps as you rest there,
You will remember that nourishment isn't something we need only after we've given everything we have.
We don't have to wait until we're running on empty to replenish ourselves.
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 prana mudra,
Often associated with vital energy and the life force within us.
To form this mudra,
Gently bring the tips of your thumb,
Ring finger,
And little finger together,
Allowing your index and middle fingers to extend comfortably.
Rest your hands softly on your thighs or lap,
Palms facing upward if that feels comfortable.
Prana is often understood as the vital energy that moves through all living things.
The energy that sustains,
Nourishes,
And supports life.
And just as the body needs nourishment to restore its energy,
There are many ways we replenish ourselves through rest,
Quiet,
Connection.
Beauty.
Creativity.
Time in nature.
Moments of comfort.
And experiences that allow us to receive rather than continually pour our energy outward.
Prana Mudra can become a gentle reminder of this natural rhythm.
We are not meant only to expend energy.
To give,
Produce,
Accomplish,
And care for everything around us.
There must also be moments when we allow ourselves to take something in.
To rest,
Restore,
And replenish.
Perhaps today can be one of those moments.
You are welcome to listen to the affirmation silently or repeat after me two times.
I welcome what nourishes me.
I welcome what nourishes me.
I welcome what nourishes me.
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 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 the practice you need to move,
You are always welcome to do so.
Moving slowly and mindfully when you move.
There is nothing to do and nowhere else you need to be.
Nothing you need to give for the next little while.
Simply allowing yourself to receive the support that is already here.
Becoming more aware now.
This is a practice of awareness.
Noticing your body resting.
Resting.
Aware of your breath.
Together,
We'll gently move through different layers of awareness.
Noticing sensations.
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 you completely.
Secure here in this moment.
Perhaps noticing that you don't have to create this support.
Or give anything in return.
You can simply receive it.
Step 1.
Allow your body to become heavy.
Feeling yourself gently settling into the support beneath you.
Nothing to hold.
Simply resting.
Two,
Feel your breath.
Feel it flowing through your body.
Arriving naturally.
Nourishing the body with each gentle inhale.
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 as simply yourself.
Open.
Present.
Aware.
Perhaps noticing a quiet sense of ease.
Or simply the feeling of being supported.
Resting.
Receiving.
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 a river or at the beach.
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 Senkopo 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 allow myself to receive what restores me You can use the 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.
You 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.
Feel the roof of your mouth.
Lotus Tea.
Thumbs.
Tongue.
Sense tastes 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 ears.
Aware of your ears receiving sound.
Now fill your eyes.
Eyelids.
Eyelashes.
Surface of the eyes.
Behind 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.
Arms.
And Um.
.
.
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 rests Or.
.
.
Elbows.
Upper arm.
Shoulders.
Notice both arms and hands together.
Vibrant.
Awake.
Present.
Notice third center once more.
Feel the chest.
Heart center.
Belly.
Notice shoulder blade.
Between the shoulder blades.
Ribs on the back.
Sense the low back.
Buttocks.
Become aware of your whole back.
Feel the hips.
Thighs.
Knees lower legs.
Ankles.
Notice the top of both feet.
Heels.
Soles of the feet.
Peel 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.
Or 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 you begin to notice the simple rhythm already taking place within you.
With every inhale,
Something is received.
With every exhale,
Something is released.
Receiving.
And releasing.
Quiet exchange that continues throughout every moment of your day.
Often without you even noticing.
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 leave.
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 as you exhale,
Here in your mind,
Restore.
Restore with each exhalation.
As you inhale.
Mercy.
As you exhale,
Restore.
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're always welcome to return to your soothing place.
It remains here for you.
Steady,
Quiet.
Always available.
And now,
Become aware of the experience of giving.
Giving your time.
Your attention.
Your energy.
Your effort.
Notice how giving feels within your body.
Perhaps you sense energy moving outward.
Reaching.
Offering.
Extending.
There is no right experience.
Simply noticing.
And now,
Become aware of the experience of receiving.
Receiving care.
Warmth.
Support breaths.
Nourishment.
Notice how receiving feels within your body.
Perhaps there is a sense of energy moving inward.
Of being filled.
Supported.
Replenish.
Or perhaps something entirely different.
Simply noticing.
Now slowly move between the two.
Yeah,
Vane.
And receiving.
Offering.
And taking in.
Energy moving outward.
And energy returning inward.
Giving.
Receiving.
Allowing yourself to gently experience both.
And now,
See if you can become aware of both together.
Giving and receiving as two parts of the same natural rhythm.
There will be times when your energy moves outward into the people,
Responsibilities,
Work,
And experiences that matter to you.
And there can also be moments when you allow yourself to receive.
Rest.
To be supported.
To take in what nourishes and restores you.
Neither needs to disappear for the other to exist.
Perhaps nourishment is not only something we offer outward.
It is something we are allowed to receive as well.
And for a few moments,
Rest here.
Aware.
Open.
Allowing yourself to receive.
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.
Now.
See?
Allowing each one to arise naturally in your own way.
There is no need to try.
Simply notice what comes.
Notice warm sunlight streaming through an open window.
Warm sunlight through an open window.
Warm sunlight through an open window.
Become aware of fresh herbs growing in a garden.
Fresh herbs growing in a garden.
Fresh herbs growing in a garden.
Imagine the warmth of a soft blanket around your shoulders.
A soft blanket around your shoulders.
A soft blanket around your shoulders.
Become aware of the comforting scent of fresh bread.
The scent of fresh bread.
The scent of fresh bread.
Hear rain falling softly against a window.
Rain falling against a window.
Rain falling against the window.
Imagine holding a warm cup between your hands.
Warmth between your hands.
Warmth between your hands.
Become aware of the feeling of being deeply nourished.
Deeply nourish.
Deeply nourish.
And now,
You're going on a journey.
You may begin to see yourself from above or perhaps from behind.
Walking slowly along a quiet path towards a warm and welcoming home.
The afternoon is peaceful.
Soft golden light settles across the landscape.
A gentle breeze moves through the trees and tall grasses around you.
The air feels comfortable against your skin.
Ahead of you,
You notice the home waiting quietly at the end of the path.
Warm light glowing through the windows.
Inviting you closer.
You walk toward it slowly.
There is nowhere else you need to be.
Nothing waiting for you to finish.
You simply follow the path.
One easy step at a time.
As you approach,
You notice a garden growing beside the home.
Green herb.
Vegetables.
Flowers opening toward the light.
Perhaps fruit growing nearby.
Everything receiving what it needs from the earth.
The rain.
The warmth of the sun.
Nothing rushing to grow before its time.
You reach the door and gently step inside The space is warm.
Quiet.
Welcome in.
And as you enter the kitchen,
You immediately notice the soft golden light filling the room.
Streaming through wide windows overlooking the garden.
Perhaps there are wooden shelves,
Smooth stone.
Natural textures.
Soft linens.
Pottery resting on open shelves.
Green plants and fresh herbs growing near the windows.
You notice the subtle sounds of this place.
Perhaps the quiet simmer of something warm on the stove.
The occasional sound of birds outside the window.
Leaves moving gently in the breeze.
And then you begin to notice the sense around you.
Fresh herbs.
Warm bread.
Perhaps something gently simmering.
Tea steeping nearby.
Comforting.
Warren.
Familiar.
You look toward a large wooden table near the window.
And realize that everything has already been prepared for you.
There is nothing you need to make.
Nothing you need to gather.
Nothing you need to clean.
Nothing you need to do for anyone else.
For this moment,
You were simply invited to receive.
You move toward the table and settle into a comfortable chair.
Perhaps feeling a soft cushion supporting your back.
Your hands resting easily in your lap.
Warm light reaches across the table.
Across your hands.
Across your face.
In front of you is whatever feels nourishing and comforting to you today.
Perhaps something warm to drink.
Fresh bread.
Root from the garden.
A simple meal.
Or perhaps your imagination creates something entirely different.
There is no need to decide exactly what it is.
Simply notice the feeling of having something prepared especially for you.
Something offered without expectation.
Nothing required in return.
You sit quietly for a few moments.
Surrounded by warmth.
A comforting sense.
By the peaceful garden beyond the window.
And perhaps you begin to notice that there are many ways to be nourished.
The warmth of the room.
By it around you.
The beauty of the garden.
The support of the chair beneath you.
The simple comfort of knowing that,
For this moment,
Nothing is being asked of you.
Perhaps nourishment can be food and water.
And perhaps it can also be rest.
Beauty.
And action.
Quiet.
Creativity.
Time.
Space.
A moment when you are allowed to simply receive.
You don't need to take everything in all at once.
You don't need to fill yourself completely.
Simply notice what feels restorative to you here.
Perhaps you bring your awareness back to your breath.
The inhale arriving.
Exhale,
Leaving.
And you remember the rhythm you experienced earlier.
Receiving.
Or story.
Receiving.
Or story.
Outside the window,
The garden continues quietly growing.
Receiving sunlight.
Water.
Nutrients from the earth.
Nothing in the garden apologizes for what it needs in order to grow.
It simply receives what sustains it.
And perhaps for this moment,
You can do the same.
Not because you have reached the point of exhaustion.
Not because you have finally finished everything.
Not because you have earned it.
Simply because nourishment is part of being alive.
You remain here for a little while longer.
Resting in the warmth of this peaceful kitchen.
Receiving what feels nourishing.
Allowing what restores you to reach you.
And perhaps remembering.
You don't have to wait until you're running on empty to replenish yourself For now,
There is nothing else to do.
Simply rest here.
Warm,
Supported receiving.
Restoring.
Remember now your sankalpa,
Your heart's wish statement.
Positive intention you set at the beginning.
State it silently now three times as the truth.
And your awareness remains here for just a few moments longer.
Resting in the warmth of this peaceful kitchen.
Soft golden light filling the room.
The garden just beyond the window.
The quiet comfort of the space surrounding you.
Nothing asking anything of you.
Nothing you need to prepare.
Simply allowing yourself to rest.
And receive.
Exactly as you are.
Perhaps you notice the garden outside the window once more.
Growing quietly in the light.
Receiving what it needs from the earth.
The rain.
The warmth of the sun.
A natural rhythm of receiving.
Growing.
Give in.
And receiving again.
And when it feels natural,
You slowly rise from the table.
Taking one last quiet look around the kitchen the warm light.
Plants and herbs.
The comforting textures.
The table where you rest in.
You don't need to hold on to this experience.
You don't need to make yourself remember it perfectly.
Perhaps you simply carry with you the feeling of having been nourished.
Of having received.
Of having allowed yourself to replenish for a little while.
Take a slow breath in.
And ow.
And now you begin to return.
Gradually returning to the present moment.
Here in this room where you began.
5.
Feel open,
Spacious,
Restored aware of a quiet sense of nourishment still available within you.
Step four,
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.
To notice your breath.
Feel its natural rhythm.
Allow your breath to deepen slightly.
As your body gradually begins to reawaken.
1.
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.
Fuel the steady support beneath you.
The rhythm of your breath.
The quiet presence of your body resting here.
You are welcome to remain here for a few moments longer if you would like.
Resting quietly or drifting softly into sleep if that feels good 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 comfortable 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 the kitchen reminds us that nourishment can take many forms.
Sometimes it is food,
Water,
Warmth,
Or rest.
Sometimes it is quiet.
Beauty.
And action.
Creativity.
Time or space.
And perhaps part of caring for ourselves is simply noticing what restores us.
And allowing ourselves to receive it.
Life will continue to ask for your energy,
Your attention,
Your time.
Your care.
And there will also be moments when you can pause.
When you can receive.
When you can allow some of that energy to return inward.
You don't have to wait until you're completely depleted.
You don't have to wait until everything is finished.
You don't have to wait until you're running on empty to replenish yourself.
Perhaps you can begin to notice the small moments of nourishment already available within your life.
And allow yourself to receive them when they appear.
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
