Welcome to Yoga Nidra for flow,
Trust,
And gentle release.
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 life has felt like constant effort,
If you've been carrying many responsibilities,
Making countless decisions.
Or feeling as though everything depends upon you holding it all together.
Many of us move through our days trying to stay one step ahead.
We plan,
Organize,
Anticipate,
Solve problems,
Care for others.
And quietly carry far more than anyone else can see.
Over time,
The nervous system can begin to believe that safety comes from staying in control.
From thinking ahead.
Preparing for every possibility.
And holding tightly to everything that feels important.
And yet,
There is another way.
Nature rarely moves through forests.
The seasons change without striving.
Trees bend with the wind instead of resisting it.
The tide never struggles to return to sea.
It simply responds to quiet forces that have been present all along.
Yoga Nidra offers an opportunity to remember this rhythm within yourself.
A space where the nervous system can settle.
Where the body can soften.
And where you are invited to experience what it feels like to loosen your grip.
Not because you have given up,
But because not everything requires your constant holding.
When we soften what we've been gripping so tightly,
We often discover there is a gentle current that has been carrying us forward all along.
There is nothing you need to accomplish here.
Nothing you need to manage.
Nothing you need to force into place.
Only an opportunity to rest.
Breathe.
And to gently return to your own natural rhythm.
A moment to feel supported instead of having to support others.
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 do not 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 that gentle current for yourself.
Together we'll journey to a peaceful stretch of coastline where waves arrive and gently return.
Where seagrasses sway in the breeze.
And the endless rhythm of the tide reminds us that nature is never rushing to become somewhere else.
As you rest beside the ocean,
You'll be invited to soften unnecessary effort.
Allowing each arriving wave to become a gentle reminder that not every movement in life needs to be forced.
Some things unfold naturally when we stop fighting the current.
One breath at a time.
This practice is not about giving up or pretending life's responsibilities no longer exist.
It is simply an opportunity to soften your grip for a little while.
And perhaps remember,
There is a gentle current already carrying more than you realize.
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 Varuna Mudra,
Often called the gesture of water.
To form this mudra,
Gently touch the tip of your little finger to the tip of your thumb,
Allowing the remaining fingers to extend comfortably together.
Rest your hands softly on your thighs or lap,
Palms facing upward if that feels comfortable.
In many traditions,
Water symbolizes adaptability,
Ease,
And quiet resilience.
Rather than forcing its way forward,
Water responds to the landscape before it.
Flowing around obstacles.
Settling when stillness is called for.
And continuing its journey without losing its nature.
Varuna Mudra invites us to remember this same quality within ourselves.
We often believe that strength comes from holding tightly.
Pushing harder.
We're keeping everything under control.
Yet sometimes the deepest strength is found in softening.
Responding.
And trusting that we do not have to force every next step.
Like the ocean responding to the quiet pull of the tide,
This gesture becomes a gentle reminder that not everything in life requires constant effort.
When we soften what we've been gripping so tightly,
We often discover there's a gentle current that has been carrying us all along.
You are welcome to listen to the affirmation silently or repeat after me two times.
I allow myself to be supported.
I allow myself to be supported.
I allow myself to be supported.
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 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're 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 hold on to for the next little while.
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,
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 without effort.
Supporting you completely.
Secure here in this moment.
There's nothing you need to carry right now.
Simply allowing yourself to rest.
One,
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.
Feel your breath and its flow.
Three,
Allow your thoughts to settle.
Notice thoughts that are present for you right now.
Aware of feelings and emotions.
Meeting whatever you discover with kindness and acceptance.
Let personality and the roles you play gently soften.
Sensing the quiet awareness that remains.
Spacious.
Open.
Observing all that arises with gentle curiosity.
Bye.
Resting for a few quiet moments as simply yourself.
Open.
Present.
Aware.
Perhaps noticing a quiet sense of peace.
Or simply the feeling of being supported.
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 a garden or surrounded by trees.
Or maybe you're 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.
Texture.
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.
You 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 current that carries me.
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 when prompted.
There is no need to concentrate or try too hard.
Simply noticing.
Center face.
Notice your jaw.
Lips.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
Notice teeth.
Calm.
Tongue.
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.
Notice your ears.
Let the wrinkles unfold to the ear.
Backs of the ears,
Inner ears.
Now feel your eyes.
Eyelids.
Surface of the eye.
I sock it.
Feel the eyes resting softly.
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 growth.
Notice the whole head.
The whole head and neck together.
Become aware of both shoulders.
Arm.
Hands.
Feel all of the fingers on both hands.
All of the fingers and the backs of the hands.
Aware of the risks.
Forearms.
Elbow.
Upper arm.
Shoulder.
Notice both arms and hands together.
Feel the chest.
Belly.
Notice shoulder blades.
Between the shoulder blades.
Become aware of your whole back.
Feel the hips.
I hope you find this video helpful.
Knees.
Lower legs.
And cool.
Notice the top of both feet.
Heal,
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 needed 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 on to.
The body knows how to breathe.
Nothing to force.
Nothing to manage.
Simply allowing each breath to come.
And each breath to go.
And now,
As you continue breathing,
Perhaps you begin to notice a gentle pause that naturally appears between one breath and the next.
Latune Forged.
I'll do the rest.
Simply allowing each breath to arrive.
And each breath to gently return.
Perhaps with each inhale,
There is a quiet sense of receiving.
Receiving the breath exactly as it comes.
And with each exhale,
Allowing the body to soften.
Releasing unnecessary effort.
Supported by the surface beneath you.
Receiving.
Softening.
We're saving.
Softening.
And perhaps you begin to notice.
The breath has been carrying you all along.
Arriving.
The event.
Without asking for your effort.
Without needing your control.
Simply moving in its own quiet rhythm.
And as awareness settles into that rhythm,
There may be a little more room to soften.
Little more room to receive.
A little more room to simply allow this moment to be exactly as it is.
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,
Allow.
Allow with each exhalation.
As you inhale,
Receive.
As you exhale,
Allow.
Or see you.
Oh wow.
Continue noticing your breath in this way on your own now.
Now you'll begin to notice different sensations in your body as we move into the next state.
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.
Quiet.
Steady.
Always available.
Now,
Become aware of the feeling of holding tightly.
Holding responsibility.
Holding expectations.
Holding the feeling that everything depends on you.
Notice how this feels in your body.
Perhaps there is tension.
Tightness.
Effort.
A sense of gripping.
Or perhaps something entirely different.
There is no right experience.
Simply noticing.
You And now,
Become aware of the opposite experience.
A gentle softening.
Not because anything has disappeared.
Not because every problem has been solved.
But because,
For this moment,
Nothing needs to be held quite so tightly.
Notice how this feels in your body.
Perhaps there is openness.
Spaciousness.
Yeah.
Or perhaps only the beginning of these qualities.
Whatever you notice is enough.
And now,
Slowly move between the two.
Holding.
And softening.
Gripping.
And allowing.
Effort.
And ears.
Hold in.
And softening.
Allowing yourself to move gently between these experiences.
And now see if you can notice both together.
Life continues to unfold.
The responsibilities of your life remain.
The people you care for still matter.
And yet,
There is also this quiet place within you that does not need to tighten around every moment.
A place that knows how to soften.
To receive.
To allow.
Both can exist together.
And perhaps you begin to notice.
Softening is not the same as giving up.
The responsibilities remain.
And yet they no longer need to be carried through effort alone.
There may already be a gentle current beneath the surface of your life.
Quietly supporting you.
Quietly caring more than you realized.
And for a few moments,
Rest here.
Aware.
Open.
Support it.
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.
Use all of your senses to imagine these things as they are named.
Here.
Fuel.
Smell.
See.
Allowing each one to arise naturally in your own way.
There is no need to try.
Simply notice what comes.
Notice clouds moving slowly across the wide blue sky.
Clouds moving slowly across the wide blue sky.
Clouds moving slowly across a wide blue sky.
Become aware of a deer drinking from a stream.
A deer drinking from a stream.
A deer drinking from a stream.
Hear the gentle sound of rain falling among the trees.
Rain falling among the trees.
Rain falling among the trees.
Imagine a single leaf floating gently along a winding river.
A leaf floating along a winding river.
A leaf floating along a winding river.
You Notice sunlight moving softly across the field.
Sunlight moving across the field.
Sunlight moving across the field.
Become aware of the scent of damp earth after a gentle rain.
The scent of damp earth.
The scent of damp earth.
Imagine a feeling of effortless movement.
Effortless movement.
Effortless movement.
You And now you are going on a journey,
A journey to the ocean.
You may begin to see yourself from above or perhaps from behind,
Standing at the edge of a wide,
Peaceful shoreline.
The morning is quiet.
Horizon stretches endlessly in front of you.
The ocean reaching outward beneath an open sky.
Soft morning light beginning to spread across the water.
The sky gradually brightening as the day begins.
The sand is cool beneath your feet.
Fine grains shifting gently beneath each stem.
The air is fresh and clean.
A gentle breeze moves around you.
Carrying the clean scent of the sea.
You hear the soft rhythm of the water nearby.
Waves arriving along the shore.
Rising.
Approaching.
Reaching the sand.
And returning once again to the sea.
You begin to walk slowly along the shoreline.
There is nowhere you need to reach.
No destination waiting for you.
You simply follow the water's edge.
You allowing your pace to be as unhurried as the morning around you.
As you walk.
You notice small seashells scattered across the sand.
Smooth stones shaped by years of water and movement.
Pieces of driftwood resting quietly along the shoreline.
Each one carried here by forces much larger than itself.
A few birds move across the open sky.
Gliding effortlessly on the morning air.
Their calls drifting softly across the water.
With each step,
You feel the sand beneath your feet.
Sometimes for sometimes softer beneath your weight.
The cool water occasionally reaching towards your feet before slipping gently back towards the sea.
A wave approaches the shore.
Spreading softly across the sand.
Then begins to recede.
Flowing naturally back towards the sea.
Another wave arrives.
And return.
Arise.
And returned.
Nothing forced.
Nothing hurries.
You continue walking until you notice a quiet place where the shoreline curves gently inward.
A smooth stretch of sand protected by a few weathered rocks.
Beyond the rocks,
The water is calm and open.
Horizon wide enough that you can no longer see where the sea ends and the sky begins.
You settle here comfortably Perhaps sitting on the sand.
Or resting against a smooth rock.
Feeling the earth beneath you.
The warmth of the morning sun beginning to reach your skin.
The breeze moving gently across your face and arms.
You notice the sound of the water around you.
The soft brush as each wave reaches the shore.
Gentle hush as it returns.
In front of you,
The ocean stretches towards the horizon.
You watch the waves moving towards you.
And away again.
Perhaps you notice how different each wave is.
Some reaching farther onto the shore.
Some disappearing almost as soon as they arrived.
None needing to be identical.
Not needing to stay.
Water never needs to hold itself in one place.
It arrives.
It receives.
It returns.
And the ocean remains.
You You may begin to notice your own breath moving naturally.
In.
And to help.
Waves moving beside you.
The breath moving within you.
Neither requires your effort.
There is nothing you need to make happen.
Nothing you need to hold in place.
You simply remain here.
Watching.
Breathing.
Allow it.
You And perhaps you begin to notice something you've been carrying.
For responsibility.
A decision.
Conversation.
A feeling that has been asking for your attention.
Or simply the quiet weight of being the one who so often holds everything together.
There is no need to name it.
No need to solve it.
No need to release it.
Simply notice the effort of holding.
And then,
Perhaps,
Soften.
Just a little.
You don't need to drop anything.
You don't need to push anything away.
Simply soften the grip around whatever you've been holding.
And notice what happens when you do.
The ocean continues moving.
The waves continue arriving.
The waves continue returning.
Current beneath the surface remains steady.
Quietly carrying the water without asking it to try.
And perhaps you begin to sense that you don't have to create the movement either.
You don't have to force the next step.
You don't have to know exactly where the current is taking you.
For this moment.
You can simply allow yourself to be carried.
Supported by the earth beneath you.
Supported by the breath moving through you.
Supported by the steady rhythm of the sea.
And for a few moments,
There is nothing else to do.
Simply rest here.
Listening to the waves.
Feeling the breath.
Noticing the breeze.
Lowie.
Receiving the support that is already here.
Remember now you're Sankalpa.
Your heart's wish statement.
Positive intention you set at the beginning.
State it silently now three times as the truth.
You you and your awareness remains here for just a few moments longer.
Resting beside the ocean.
The gentle rhythm of the waves continuing along the shore.
The breeze moving softly around you.
The wide sky stretching towards the horizon.
Nothing asking anything of you.
Nothing needing to be solved.
Simply allowing yourself to rest exactly as you are.
Perhaps you notice the waves continuing their gentle movement.
Arriving.
And returning.
Never needing to be hurried never needing to be held in place.
The ocean simply allowing each wave to move according to its own natural rhythm.
And when it feels natural,
You slowly rise.
Taking one last quiet look across the water.
The wide horizon.
Gentle movement of the sea.
The shoreline stretching in both directions.
And perhaps you notice the current is still moving.
Even as you begin to walk away.
You don't need to hold on to the experience.
You don't need to make yourself remember it perfectly.
You can simply carry with you the feeling of having been supported.
Of having softened.
Of allowing yourself to be carried for a little while.
Take a slow breath in.
And down.
And now you begin to return.
Gradually returning to the present moment.
Here in this room where you began.
Five,
Feel open.
Spaceships.
Support it.
Aware of a quiet steadiness still available within you.
Poor.
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.
Like ripples moving gently across the surface of water.
To notice your breath.
Feel its natural rhythm.
Allow your breath to deepen slightly.
As your body gradually begins to reawaken.
One,
Now center 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.
You Take one final slow breath in.
And out.
Feel the steady support beneath you.
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 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 finger.
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 quiet yawn.
Take a full breath in.
And out.
Notice how you feel.
Aware of the effects of practice today.
The ocean reminds us that movement does not always require effort.
Waves arrive.
And return.
Carried by currents far greater than any individual wave could create for itself.
And perhaps the same is true for us.
Life will continue to ask things of you.
There will still be responsibilities.
Conversations.
Decision.
And moments that require your attention.
But perhaps you don't need to meet every moment by tightening your grip.
Sometimes you can soften.
Sometimes you can pause.
Sometimes you can allow yourself to be supported.
And sometimes you may discover that there is already a gentle current carrying you forward.
You don't have to know exactly where it is taking you.
You don't have to force the next step.
You can simply meet this moment.
And allow the next one to arrive when it does.
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.
