Welcome to Yoga Nidra for self-compassion,
Emotional healing,
And gentle support.
My name is Sarah.
If you find this practice supportive,
You're warmly invited to follow me here on Insight Timer.
I share meditations designed to help you soften,
Step away from constant responsibility,
And reconnect with a sense of ease.
Let's begin by taking a quiet moment together.
Today's practice is an invitation into self-compassion,
Especially for moments when you've been holding a lot or when your inner voice feels a little harsh or heavy.
This is a space where nothing needs to be fixed,
Nothing needs to be figured out,
Just a gentle place to rest,
Feel,
And soften.
Before we begin our practice,
Let's take a few centering breaths together.
You might rest your hands softly on your lap,
Or if it feels supportive,
You're welcome to bring your hands into a simple heart gesture known as Purna Hridaya Mudra or the full heart gesture.
To form this mudra,
Lightly interlace your fingers and allow the thumbs to touch,
Forming a soft shape of the heart near the center of your chest.
There is no need to do this perfectly,
Just a gentle suggestion.
This mudra can invite a sense of opening through the chest,
The breath,
And the heart space.
A quiet sense of receptivity,
Softness,
And self-connection.
You're welcome to listen to the affirmation silently or repeat after me two times.
I meet myself with compassion.
I meet myself with compassion.
I meet myself with compassion.
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 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 get comfy.
Make any final adjustments to get as comfortable as you can.
Feel free to move or to adjust anything at any time during this journey to support your comfort.
Start moving slowly and mindfully when you move,
Nothing to do and nowhere to be.
Becoming more aware now.
This is a practice of awareness.
Noticing your body resting,
Resting.
Aware of your breath.
Become more and more aware of each level of your being as you are guided through sensations,
Breath,
Thoughts,
And feelings.
Allow yourself to be the observer of all that you truly are.
The observer who is filled with compassion and acceptance.
As best you can,
Welcome everything in just as it is.
Whether sensations arise,
Thoughts or feelings flow through you,
Notice and welcome them in just as they are.
Or perhaps you notice something external,
Like a sound that catches your attention or distracts you.
If distractions happen,
Let it be the reminder to bring you back into deep inner focus.
No need to go into agitation.
Welcoming in as best you can everything that you notice inside or outside of you.
Remember,
There is no way to do this practice wrong.
One,
Allow your body to be heavy.
Feel your body letting yourself sink down into the ground.
Letting go.
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.
Touching in with acceptance and kindness.
Four,
Let the personality and the roles you play drop away.
Sensing your essence pure,
Clear,
And free.
Notice yourself as the kind observer who greets all that arises.
Five,
Notice a sense of ease.
Feel joy.
Allow bliss to fill your body.
Bliss filling your whole being.
Now imagine yourself in a place that feels soothing,
Peaceful,
And calming.
Peaceful and calm.
This could be somewhere you know well or a place your imagination creates.
Perhaps you are outdoors in nature,
Near the ocean or in a forest.
Or maybe you are indoors.
Somewhere warm and comforting.
Surrounded by things that bring you ease.
Allow this place to become your own personal sanctuary.
Feel yourself here in your peaceful space.
Notice what is around you here.
The colors,
Light,
Textures,
Or the objects nearby.
Sense the atmosphere of this place and how it supports a feeling of comfort,
Security,
And ease.
Feel yourself resting here,
Supported and at peace.
Know that this place is always available to you.
At any time during the practice,
If something feels uncomfortable or distracting,
You can gently return here.
Simply remembering this space is enough.
This peaceful place lives within you,
Always here when you need it.
Begin to feel your breath.
Your natural breath.
Aware of breath in your chest.
The easy rise and fall of breath in your chest.
Now go inward,
Deep inside,
And notice.
What is my heart's deepest wish?
Let the answer come from your heart.
Now create an intention statement based on your heart's messages.
Allow a sankalpa to form.
This is a positive message 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 deserve to be loved,
Happy,
Healthy,
And content.
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 a truth.
Allow any colors,
Images,
Or symbols to also arise with your statement.
Begin to let your awareness move through your body as you are guided.
Feel each body part,
Then move on to the next one prompted.
Do not worry if you cannot feel every body part.
Sense your face.
Notice your jaw.
Lips.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
Notice teeth.
Gums.
Tongue.
Sense taste in your mouth.
Now feel all of the parts of your mouth all together.
The entire mouth.
Now feel your nose.
Nostrils.
Feel your breath passing through the nostrils.
Aware of your sense of smell.
Feel your nose.
Notice your ears.
Feel the wrinkles and folds of the ears.
Backs of the ears.
Inner ears.
Aware of your ears hearing.
Now feel your eyes.
Eyelids.
Eyelashes.
Surface of the eyes.
Behind the eyes.
Eye sockets.
Feel your eyes.
Eyes radiant with light and wisdom.
Become aware of your forehead.
Between the eyebrows.
Notice the crown.
Back of the head.
Back of the neck.
Aware of the throat.
The whole head.
The whole head and neck together.
Feel your throat center.
Right shoulder.
Right arm.
Hand.
Right palm.
Feel all of the fingers on your right hand.
All of the fingers in the back of the hand.
Feel now the whole hand vibrant with energy.
Aware of right wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Whole right arm and hand together.
Feel throat center.
And notice left shoulder.
Arm.
Hand.
Notice the left palm.
Feel all of the fingers on your left hand.
All of the fingers in the back of the hand.
Feel now the whole hand alive with sensation.
Become aware of left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Aware of the whole left arm and hand together.
Notice throat center.
Feel the chest.
Heart center.
Belly.
Notice shoulder blades.
Between the shoulder blades.
Ribs on the back.
Sense the low back.
Buttocks.
Become aware of your whole back.
Feel the right hip.
Right thigh.
Knee.
Right lower leg.
Ankle.
Top of the foot.
Notice the heel.
Sole of the right foot.
Feel all of the toes.
Become aware of the whole right foot.
Whole right leg and foot.
Become aware of sensation in the navel.
Left hip.
Thigh.
Knee.
Left lower leg.
Ankle.
Top of the foot.
Become aware of the heel.
Sole of the left foot.
Feel all of the toes.
Become aware of the whole left foot.
Whole left leg and foot.
Now feel both feet and legs.
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.
Unaltered breath.
Begin to feel sensations in the body as your breath naturally flows through.
Aware of places of ease.
Notice places of openness.
Aware of sensations in the body with your breath.
Perhaps places of tightness or tension.
Simply notice.
There's nothing to fix or change here.
Noticing the breath.
Aware of all the various sensations in your body.
Aware of breath.
Aware of sensations.
Notice your breath.
Your natural breath.
Feel your breath flowing through you easily and rhythmically.
Feel now your heart chakra.
As you next inhale,
Allow your awareness to travel to your heart center.
Without even trying or making effort,
It fills with breath.
And as you exhale,
Sense your heart center expanding like petals of a flower.
Keep noticing your heart expanding with your breath on your own.
Notice if you sense a color here in your heart center.
Sensation or something else.
Every time your breath flows,
Feel your energy centers come into balance and harmony.
Alive within you.
Feel your natural breath.
Follow your breath from your nostrils,
Throat,
Chest,
Belly.
Follow the breath's natural flow through your inner body.
Watch your breath.
Feel its rhythm.
Feel it in your body.
Feel breath in your chest.
Feel your breath.
Now focus your attention in the heart center in the middle of your chest.
Feel your heart center.
Without changing your breath in any way,
Feel your breath nourishing and softening your heart center.
Aware of your breath nourishing the center of feeling.
Now you will begin to notice different sensations in your body as we move into the next stage.
If at any point you feel uncomfortable,
You're always welcome to return to your soothing place.
It is here for you at any time.
Steady,
Supportive,
Always available to you.
Begin by noticing a place in your body that feels gentle.
A place that feels soft,
Receptive,
Quietly at ease.
Perhaps it's subtle or faint.
That's okay.
Become aware of the sensations in this place.
Softness.
Warmth.
Ease.
And now allow this gentle quality to begin spreading through your body into your belly,
Your arms,
Legs,
Through your torso,
Into your head.
A quiet sense of kindness present throughout your whole being.
Now without moving,
Begin to notice the feeling of being supported as though something is gently holding you.
The ground beneath you.
Steady,
Reliable.
Your body resting,
Fully supported.
Feel the sense of support through your whole body.
Arms and legs supported.
Torso supported.
Head supported.
How does it feel to be held in this way?
Now gently shift to the opposite.
Sense what it feels like to feel unsupported without that same sense of holding,
Just noticing without judgment.
How does it feel?
Now return again to the feeling of support being held,
Steady,
Grounded.
Unsupported.
And again,
Gently notice unsupported.
Now slowly move between these two experiences on your own.
Supported,
Unsupported.
And now if it feels available,
Sense both at the same time.
The awareness of what it is to feel supported and the awareness of what it is to feel unsupported.
Both held within your awareness without needing to change either.
And now bring your attention to a feeling of warmth.
Perhaps a memory or simply a sensation.
Something that feels kind or comforting.
Notice where this feeling lives in your body.
Allow it to gently expand softly,
Naturally.
Filling your body with a quiet sense of compassion.
Not forced.
Not created.
Simply allowed.
Aware of warmth throughout your whole being.
And now in your mind,
State silently to yourself,
I am awake and aware.
I am awake and aware in yoga nidra.
Awake and aware.
Use all of your senses to imagine these things as they are named.
Hear,
Feel,
Smell,
See.
Using any of your senses to experience each one fully.
There is no need to try.
Let them come to you.
Imagine a 12 petaled green lotus flower.
12 petaled green lotus flower.
12 petaled green lotus flower.
Become aware of the gentle warmth of sunlight on your skin.
The warmth of sunlight on your skin.
The warmth of sunlight on your skin.
Notice wind chimes moving softly in the breeze.
Wind chimes moving softly in the breeze.
Wind chimes moving softly in the breeze.
And now you are going on a journey.
A journey outdoors.
See yourself from above or from behind standing in a wide peaceful meadow.
A peaceful meadow.
A space that feels entirely your own.
There is a gentle openness here.
Soft light.
A quiet breeze moving through the field.
Wildflowers shift slowly around you.
Small touches of yellow,
Purple,
And white moving naturally with the wind.
The air feels fresh,
Calm,
Easy to breathe.
Perhaps you notice the smell of fresh air or grass as it brushes against your face.
There is nothing you need to do here.
You can simply arrive.
Pause here for a moment.
As you look ahead,
You notice a small bonfire in the center of the meadow.
You may choose to walk towards it slowly at your own pace.
And as you come closer,
Make sure you take a seat nearby.
The warmth of the fire is steady,
Gentle,
Not intense,
Just enough to feel comforting.
You might notice that warmth across your face,
Your body beginning to soften in response.
Let the warmth of the fire begin to soften any self-judgment gently,
Without effort,
Like something that no longer needs to be held so tightly.
You might become aware of something you've been holding,
Something that feels a little heavy or unresolved.
There is no need to define it clearly.
Perhaps words directed to yourself or an external situation.
When you're ready,
You can place it gently beside the fire and simply watch as the warmth begins to shift it,
Softening the edges,
Lightening its weight.
Nothing forced,
Nothing rushed.
The fire holds it quietly with steadiness,
With care.
Nothing here needs to be fixed,
Only gently held.
You remain here,
Sitting beside the fire.
The light is steady,
Calm,
Like a quiet presence beside you.
The meadow around you remains open,
Calm,
Supportive,
Unchanging.
You are held here just as you are.
This process isn't about fixing,
Just seeing yourself anew,
Watching yourself here in this meadow so complete and whole,
Worthy as you are.
Perhaps the flame grows brighter,
Steady and kind,
Like a friend sitting close,
Quiet but still there.
Its light forms a ring around you,
Shining on the grass,
Flowers,
And the earth below.
This field and this warmth,
They hold you in a peaceful place where you can just be.
You are not alone here,
Fully supported.
Inhale this compassion and allow it to fill you up,
Warm and full,
Radiating from your heart,
Pulsing softly inside you.
Release any tension,
Any harshness,
Any weight you no longer need to carry.
Perhaps you watch it float upward into the wide blue sky above you.
Now feel a sense of your own worth,
Gently unfolding,
Steady,
Rooted,
Already there within you.
Perhaps it blooms like a blossom with roots that are firmly established in the soil of this meadow.
Watch the petals unfold in your chest.
As you rest here,
Let the sounds deepen,
The faint hum of insects waking in the grasses,
The soft crackle of the dancing flame,
The distant call of a bird soaring high above.
Your hands are at ease,
Always feeling the cool air gliding over your fingers.
You are held here by the steady,
Warm ground underneath,
Which is now alive with the peaceful drumming of the meadow rising through your legs and feet.
Take a slow breath in and out.
You might begin to notice a soft sense of warmth within you,
Not something you create,
Just something that begins to appear,
A sense of care,
Of gentleness.
And if it feels available,
You can allow it to spread.
Perhaps you notice this feeling in your chest,
Your heart area,
A subtle warmth or openness.
And from here,
It may begin to move outward through your chest,
Into your shoulders,
Your arms,
Hands,
Down through your torso,
Your legs,
Your feet.
There is nothing to force,
Just allowing.
Your hands grow heavy and any remaining tightness leaves your body.
Imagine while you sit next to the fire in the peaceful meadow,
You may notice your body softening even more,
The shoulders releasing,
Your neck at ease,
The breath slow and steady,
The weight of your body and the weight of this low lightning as you rest in this moment,
Allowing your body to rest,
Feeling the warmth of the fire against your skin as you sink into stillness.
Perhaps anger and judgment soften or release,
Allowing space for compassion to flow through you.
The meadow reminds you of this compassion that already exists.
Openness all around.
The fire is still glowing gently nearby.
Within this space you rest,
Supported,
Steady,
At ease.
Going inward now,
Gently turning your awareness inward,
You might begin to imagine a soft green light,
A gentle glow,
Calm and steady,
Not bright or intense,
But soothing,
Comfortable to rest with.
This light can be anywhere or everywhere.
Perhaps you notice it near your heart or moving slowly through the body.
There is no need to place it anywhere specific,
Just allowing it to be.
As you rest with this light,
You may begin to sense its quality,
Soft,
Steady,
Supportive,
Like something that gently surrounds you or moves through you.
You might notice this green ball of light touching different areas of your body,
The head,
The face,
The shoulders,
Arms,
Hands,
The chest,
The belly,
Legs,
Feet,
Moving slowly or simply present.
Wherever it is,
It brings a quiet sense of ease,
Not changing anything,
Not fixing anything,
Just supporting,
Softening,
Allowing.
And perhaps you begin to notice a subtle sound or the suggestion of a sound,
Something quiet,
Internal,
Resonant.
It might be a familiar tone,
Perhaps like the sound of OM or YOM,
The sound of the heart chakra,
Or maybe something undefined.
There is no need to name it,
Just noticing if a gentle vibration is present.
And as you exhale,
You might sense the sound or vibration moving through you,
Soft,
Steady,
Calming,
Like a quiet wave passing through the body.
And for a few moments,
Simply rest here with the light,
The breath,
The subtle sense of sound receiving,
Receiving,
Allowing,
Being.
Nothing needs to change.
You are simply being supported.
Remember now your Sankalpa,
Your heart's wish statement,
The positive intention you said at the beginning.
State it silently now three times as the truth.
And your healing energy continues to wash through you.
Your heart's intention continues to unfold within you even as you journey back now.
Gently begin to sense the meadow around you once more.
The warmth of the fire,
Steady,
Soft,
The open space,
The quiet rhythm of the field.
Nothing needs to be held here any longer,
Nothing to carry with you.
When you're ready,
You slowly rise from your place beside the fire.
The meadow remains peaceful,
Unchanged.
The wildflowers moving gently in the breeze,
The soft sounds of nature continuing around you.
And as you begin to retrace your steps,
You move at an easy,
Unhurried pace,
Making your way back through the meadow.
There is nothing to rush,
Nowhere else to be.
You may notice that the sense of softness remains.
A quiet compassion,
A steadiness within you.
Not something you leave behind,
But something that moves with you.
Take a slow breath in and out.
And now you begin to return,
Gradually returning to the present moment here in this room where you began.
Five,
Feel expansive,
Open,
At ease.
A quiet sense of softness present within you.
Four,
Become aware of yourself as the witness,
The one who has observed with kindness your body,
Your breath,
Your experience.
Three,
Begin to notice thoughts and feelings gently moving through your awareness again without needing to engage.
Two,
Notice your breath.
Feel its natural rhythm.
Allow your breath to deepen slightly as your body begins to reawaken.
One,
Now sense your body.
Feel the weight of your body resting.
Notice all the places where you touched the ground.
You are now completing yoga nidra practice,
Becoming slowly more awake and aware.
Take one final slow breath in and out.
When you're ready,
Feel the steady support beneath you,
The surface holding you.
You are welcome to remain here,
Resting longer or drifting into sleep if that feels right for you today.
Feel free to tune me out and continue resting deeply.
Three,
Begin to notice the physical body again,
The surface beneath you,
The rhythm of your breath.
If you're ready to reawaken,
Gently invite small movements,
Perhaps wiggling your fingers,
Noticing each sensation.
Bring awareness into your toes,
Softly moving your head side to side,
A slow 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 yawn.
Take a full breath in and out.
Notice how you feel,
Aware of the effects of practice today.
The meadow reminds you that compassion is not something you have to earn,
It is something you can return to.
Even in moments of doubt or heaviness,
You can meet yourself here with kindness,
With patience,
Just as you are.
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.
