Welcome to Yoga Nidra and the Candle Workshop of Inner Light.
My name is Sarah.
This practice is an invitation to pause and reconnect with the quiet light within you.
There are times when we feel connected to ourselves,
Clear in our direction,
Inspired by what we are creating.
And there are other times when life feels full,
Our attention is pulled in many directions,
Or we simply don't feel that same sense of brightness.
Perhaps we begin to think we need to do something more,
Find our way back,
Or become a different version of ourselves before we can feel connected again.
And yet,
A candle doesn't need to burn brightly every moment for its light to remain possible.
Perhaps our own inner light is something like that.
Not a feeling we have to maintain or something we need to prove to the world,
But a quiet part of ourselves we can return to even when our experience changes.
Yoga Nidra offers us space to move through layers of awareness,
Allowing the body to rest,
The breath to settle,
And the mind to become a little quieter.
You don't need to create a particular experience or quiet every thought.
Simply become comfortable and allow yourself to be guided.
Let's begin by taking a quiet moment together.
Today,
I'll invite you into a peaceful cannula-making workshop,
A warm,
Welcoming space where you will choose a vessel,
Explore fragrances,
And create a candle of your own.
As we move through this experience,
There is nothing you need to discover about yourself,
Nothing you need to fix,
And no particular way you need to feel.
Perhaps the candle you create will simply offer a reminder that your inner light does not need to look or feel the same every day.
It can be gentle,
Steady,
Private,
And entirely your own.
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,
Bring your hands together in tehas mudra,
Forming the shape of a small flame.
Bring your hands together in front of your heart with the sides of your thumbs touching.
Allow your pointer fingers to meet above the thumbs,
Creating the shape of a small flame.
Then gently spread your remaining fingers outwards,
Almost like the petals of an open lotus flower.
Allow your hands to rest comfortably here.
In yoga,
Tehas is associated with inner radiance,
The light of awareness,
And the quiet fire that lives within us.
As you hold this gesture,
Perhaps imagine a small steady flame within your heart space.
There is no need to make it brighter,
No need to share it,
Or ask it to become anything other than what it is.
Simply notice the light that is already here.
For these few moments,
Simply allow it to be.
You're welcome to listen to the affirmation silently or repeat after me two times.
My inner light is always within me.
My inner light is always within me.
My inner light is always within 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're invited to hover in the gentle space between waking and sleeping,
Aware but deeply relaxed.
And 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 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.
There is nothing to do and nowhere else to be.
This is a practice of awareness.
Together,
We'll gently move through different layers of experience,
Noticing the body,
The breath,
Thoughts,
Emotions.
And the quiet awareness beneath them all.
There is nothing you need to change,
Nothing you need to push away Simply allow yourself to be the gentle observer,
Meeting whatever arises with curiosity,
Kindness,
And acceptance.
Feel your body settling into the surface beneath you.
Supported without effort.
1.
Allow your body to become heavy,
Becoming aware of your physical body,
Its weight,
Its contact with the ground perhaps allowing yourself to settle a little more deeply and to rest.
Two,
Notice your breath arriving naturally.
The gentle rhythm of receiving the inhale.
And releasing the exhale.
Step three,
Become aware of any thoughts or emotions that may be present.
Allowing them to come and go.
Without needing to follow or resolve them.
4.
Perhaps the roles you play and the expectations you carry can become a little quieter for now allowing you to notice the awareness that remains.
Open.
Spacious.
Observing.
Five,
Resting for a few quiet moments as simply yourself.
Present.
Aware.
Exactly as you are.
Nothing to become.
Nothing to prove.
Simply resting.
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're 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 the light within me.
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 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 job.
Lips.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
Notice teeth.
Comes.
Now feel all of the parts of your mouth all together,
The entire mouth.
Now feel your nose.
Nostrils.
Your breath passing through the nostrils.
Feel your nose.
Notice your ears.
The wrinkles unfold to the ears backs of the ears.
Inner ears.
Aware of your ears.
Now feel your eyes.
I live.
Eyelashes.
Surface of the eyes.
Behind the eyes.
Eye sockets.
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.
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 risks.
Or are.
Elbow.
Upper arms.
Shoulders.
Notice both arms and hands together.
Vibrant.
Oh wait.
Present.
Notice throat center once more.
Feel the chest.
Heart center.
Belly.
That is shoulder blade.
Between the shoulder blades.
Ribs on the back.
Sense the low back.
Become aware of your whole back.
Feel the hips.
Thighs.
Knees.
Lower legs.
Ankles.
Notice the top of both feet.
Heal.
Or also 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 where the breath is most present for you right now.
The gentle movement of the chest.
Arise and fall of the belly.
Or the sensation of air moving through the nostril.
There is no particular place you need to feel it.
Simply notice the quiet rhythm already taking place within you.
Whether or not you are paying attention.
And perhaps there is something comforting in that.
You do not need to consciously sustain every part of yourself.
Some things are already being cared for,
Quietly,
Naturally.
From within.
And now as you continue breathing,
As you inhale,
Silently hear,
Receive.
As you exhale,
Here in your mind,
Rest.
Inhale,
Receive.
Exhale,
Rest.
Allow the words to follow your natural breath without changing its rhythm.
Continue quietly on your own now.
And then allow the words to fade.
Simply resting in awareness of your breath.
Now you'll begin to notice different sensations and feelings 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.
Study.
Quiet.
Available whenever you need it Now become aware of the experience of feeling disconnected from your inner light.
Perhaps a time when you felt uncertain.
Uninspired or simply less connected to yourself.
You don't need to recall a particular memory.
Simply notice the feeling,
If it is available to you.
Perhaps there is a sense of dimness,
Distance,
Or quiet.
Or perhaps something entirely different.
There is no right experience.
Simply noticing.
And now,
Become aware of the experience of feeling connected to your inner light.
Perhaps a sense of warmth,
Clarity.
Trusts.
Or simply feeling at home within yourself.
It doesn't need to be a brilliant or overwhelming light.
Perhaps it is only the smallest,
Gentlest glow.
Notice how this experience feels within your body.
And now,
Slowly move between the two.
Disconnected.
Connected.
Disconnected.
Connected.
Noticing each experience without deciding that one makes you more worthy than the other.
And now,
See if you can become aware of both together.
Perhaps there are moments when your light feels close and familiar.
And other moments when it feels more difficult to sense.
Your experience of it may change.
And you do not need to feel radiant every moment to remain connected to who you are.
For a few moments,
Rest here.
Allowing whatever is present.
Nothing to brighten.
Nothing to prove.
Simply noticing.
And now,
Silently state 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.
Become aware of autumn leaves glowing in shades of amber,
Copper,
And gold.
Autumn leaves glowing in the afternoon light.
Autumn leaves glowing in the afternoon light.
Imagine golden sunlight shimmering across the surface of a quiet lake.
Sunlight shimmering across the water.
Sunlight shimmering across the water.
Notice the warmth of the afternoon sun resting gently against your skin.
Sunlight warming your skin.
Sunlight warming your skin.
Become aware of a small campfire flickering beneath an evening sky.
Flames dancing in the evening sky.
Flames dancing in the evening sky.
Imagine the scent of a pine forest after a gentle rain.
The fresh scent of pine.
The fresh scent of pine.
Notice the first stars emerging in the evening sky.
Stars emerging in the evening sky.
Stars emerging in the evening sky.
Become aware of the quiet feeling of being at home within yourself.
Feeling at home within yourself.
Feeling at home within yourself.
And now you are going on a journey,
A journey to a peaceful candle making workshop.
You may begin to see yourself,
Perhaps from above or maybe from behind,
Standing along a quiet village street.
The afternoon is beginning to soften into evening.
A few windows glow warmly along the street.
Just ahead you notice a small shop with a wooden door and a wide front window.
Through the glass,
You can see shelves lined with candles.
Some tall and slender.
Others resting in small ceramic vessels.
Their gentle light reflected in the window.
Simple sign beside the door welcomes you to the candle workshop.
You make your way toward it.
Feeling the ground steady beneath your feet.
The comfortable air against your skin.
And when you are ready,
You open the door and step inside.
A small bell sounds softly above you.
The air is warm.
Carrying the delicate fragrance of cedar wood,
Vanilla,
And something gently floral.
There is a quietness to the room.
The kind of quiet that still feels full of life.
Soft music plays somewhere in the background.
You hear the faint sound of a spoon touching glass.
Gentle movement of someone arranging materials at a table.
A person working near the back of the shop looks up and welcomes you with an easy smile.
They seem glad that you have arrived.
There is no rush to begin.
You are invited to take your time to look around.
Become familiar with the space.
You notice shelves along the walls,
Filled with candles of different shapes and sizes.
Some are smooth and simple.
Others have delicate textures.
Little variations in the glaze of their vessels.
Subtle differences in color.
There are candles and warm cream,
Soft rose,
Deep forest green.
Rich amber.
A few are lit,
Their flames moving almost imperceptibly in the still air.
Each one offers its own small circle of light.
You continue toward a large wooden work table near the window.
Everything has been thoughtfully prepared.
Empty vessels arranged along one side.
Small glass bottles of fragrance.
Wooden stirring sticks,
Wicks,
And a pitcher for pouring the warm wax.
A comfortable chair waits for you.
The person guiding the workshop invites you to begin by choosing a vessel for your candle.
You look over the possibilities.
Perhaps a smooth ceramic jar,
Cool and solid in your hands.
Perhaps clear glass,
Allowing you to see the candle within.
Or perhaps something with a little color.
A soft blue,
An earthy green.
A warm golden brown.
There is no perfect choice to make.
You can simply notice which one draws your attention.
You reach toward the vessel you would like,
Lifting it gently from the table feeling its weight in your hands.
Notice its shape.
The surface beneath your fingertips.
Away and rest comfortably in your palms.
For a moment,
You simply hold it.
When you're ready,
You place your vessel on the work table.
Next,
You are invited to explore the fragrances.
Several small bottles are arranged before you,
Each offering something different.
You lift the first,
Bringing it gently toward you perhaps the fresh woodsy scent of cedar.
Grounding and familiar.
Another may carry the softness of lavender.
Like a quiet garden in the evening.
Perhaps there is warm vanilla,
Gentle and comforting.
Or bright citrus,
Fresh and clear.
You take your time with each one.
Noticing the memories or feelings a fragrance may bring.
We're simply appreciating the scent itself.
You may be drawn to one fragrance,
Perhaps two that you would like to blend.
Or perhaps you prefer your candle without any added scent at all.
There is nothing you need to choose to make this candle meaningful.
It is yours to create.
Once you have made your choice,
The person guiding the workshop brings a small container of warm melted wax to the table.
You notice it's pale,
Creamy color.
Its smooth surface.
The gentle warmth rising from it.
They show you how to secure a wick in the center of your vessel.
Allowing it to stand upright,
Ready for the wax.
You take a moment to position it.
A small simple act of care.
And with guidance,
You add your chosen fragrance to the warm wax.
You begin to stir slowly.
Watching the surface move in gentle circles.
The fragrance drifts into the air around you.
The wooden stick moves easily through the wax.
Around and around.
There is nothing to hurry.
You can hear the faint sound of the stick against the side of the container.
Feel the easy movement of your hands.
Notice the warmth and fragrance of the space around you.
For these few moments,
You are simply here.
Absorbed in what you are making.
When the wax is ready,
You carefully lift the pouring pitcher.
You bring it towards your vessel and begin to slowly pour.
A smooth stream of warm wax fills into the space you have chosen for it.
You watch the level rise slowly until the vessel is filled.
The wick remains in the center.
You set the pitcher down.
And look at the candle resting on the table before you.
It is not finished just yet.
A wax needs time to cool.
Become firm.
The settle into its new shape.
And so you leave it there.
There is nothing more you need to do to help it along.
You A person guiding the workshop invites you to enjoy a little time in the shop while your candle rests.
Perhaps you wander towards the shelves again.
Noticing details you missed when you first arrived.
Handle with a delicate pattern pressed into its surface.
A row of tiny votives glowing together.
A larger candle whose flame is reflected in the glass beside it.
Some flames are tall,
Others are small,
Barely moving.
Each candle illuminates the space immediately around it.
And perhaps you notice that you are not drawn only to the brightest one.
There is something beautiful about the smallest flame too.
Its quiet presence.
Its gentle warmth.
The simple way it is allowed to be exactly what it is.
You find a comfortable chair near the window and settle into it.
Outside,
The evening has deepened.
The last of the daylight stretches across the street.
And the windows of the surrounding shops have begun to glow.
You sit for a little while,
Perhaps with a cup of tea.
Enjoying the warmth of the room.
The faint fragrance of the candles.
The soft sounds of the workshop continuing around you.
Nothing is asking for your attention.
Nothing needs to be completed in this moment.
You are simply here.
After some time,
The person guiding the workshop returns and lets you know that your candle is ready.
You make your way back to the work table.
There it is.
The vessel you chose,
The fragrance you selected.
The wax is now smooth and settled around the wick.
You lift it gently.
It feels different now.
Solid and complete in your hands.
You notice the small details that make it yours.
Perhaps the surface is perfectly smooth.
Perhaps there is a tiny variation.
A little mark or texture you hadn't expected.
There is no need for it to look like any of the candles on the shelves.
This is the candle you have made.
You are invited to place it on a small table nearby where it can be lit.
The person guiding the workshop carefully trims the wick.
And offers you the opportunity to light it.
When you are ready,
You bring a small flame towards the wick.
For a moment,
The wit catches,
And then a gentle flame appears.
You watch it settle.
A little movement.
A soft golden glow.
Light reaching the edges of the vessel and warming the space around it.
You sit beside your candle for a few quiet moments.
Perhaps noticing the fragrance beginning to rise.
The warmth of the flame.
The way it's light moves softly across the table.
There is nothing you need to ask of it.
It does not need to be the brightest candle in the room.
It does not need to illuminate every corner of the workshop.
A small circle of light is enough.
And perhaps sitting here.
You begin to sense something familiar.
There may be times in your own life when you feel bright.
Inspired.
Deeply connected to yourself.
And other times when that connection feels quieter,
Harder to recognize.
Perhaps your energy is directed towards caring for others,
Meeting responsibilities.
Moving through the ordinary fullness of life.
Or perhaps you simply feel different from one day to the next.
You do not need to turn every moment into a moment of radiance.
You do not need to shine for anyone here.
Just as you are not asking this candle to become larger,
Brighter,
Or different from what it is.
Perhaps you can offer yourself that same gentleness.
Your inner light does not need to look or feel the same every day.
It does not need to be measured by how much you accomplish.
How much you give.
Or how brightly others perceive you.
Perhaps it is something quieter.
A sense of yourself that remains even when your experience changes a warmth you can return to.
A small,
Steady reminder of who you are beneath everything you do.
You look once more at the candle you have made.
You chose its vessel.
Its fragrance,
And carefully brought its different elements together.
But you did not need to create your own worth here.
You did not need to become someone new.
Perhaps this candle can simply remind you of the light that has been within you all along.
As you sit quietly beside it,
Allowing that possibility to rest within you.
No need to make it into a lesson,
No need to feel anything in particular Trust the gentle glow of the candle.
The warmth of the room.
Quiet rhythm of your breath.
And the simple experience of being here exactly as you are.
Remember now your Sankalpa,
Your heart's wish statement.
The 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.
Sitting beside the candle you have made.
The gentle flame moving softly.
Its warm light resting against the vessel.
Delicate fragrance rising into the quiet room.
Perhaps you take one last look at your candle,
Noticing its shape.
Its color.
Small circle of light it offers.
There is nothing more you need to make of this experience.
Perhaps you simply carry with you the reminder that your inner light does not need to be bright every moment to remain a part of you.
It is yours.
In whatever way you experience it today.
And when it feels natural,
You begin to return from the workshop.
Gradually bringing your awareness back to the present moment,
Here in the room where you began.
Five.
Rest in a sense of openness,
Spaciousness.
Simply aware of being here.
Or become aware of yourself as the witness the one who has observed your body,
Your breath,
And your experience with gentle curiosity.
3.
Begin to notice thoughts,
Sensations,
And sounds allowing the world around you to gradually return to awareness.
To notice your breath.
Its natural rhythm.
The inhale arriving.
The exhale,
Leave in.
Perhaps allowing your breath to deepen slightly as your body 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 a slow breath in.
And out.
You're welcome to remain here for a little while longer,
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 your body.
Perhaps wiggling your fingers,
Moving your toes.
Softly turning your head from side to side.
Take a fuller breath into your belly,
Into your chest.
When you are ready,
Gently roll onto your side if that feels comfortable.
Slowly press yourself up to a seated position,
Allowing your spine to lengthen perhaps enjoying a small stretch or a quiet yawn.
Take one more full breath in.
And out.
Notice how you feel.
Aware of the effects of your practice today.
Perhaps the candle you created offers a simple reminder.
There may be days when you feel connected to your inner light and days when it is more difficult to sense You do not need to make yourself brighter.
You do not need to shine for anyone else.
Your light can be gentle,
Quiet,
Entirely your own.
And perhaps,
Just as you sat beside your candle without asking it to become anything more,
You can offer yourself that same kindness.
I trust the light within me.
Bring your hands gently to heart center.
When it feels right,
Allow your eyes to slowly open in a soft gaze towards the floor.
Bow to yourself in appreciation for practicing today.
The light in me sees and honors the light in you.
Namaste.
