Welcome beautiful soul.
Take a moment now to find a comfortable position lying down on your back.
Allow the body to feel fully supported by the surface beneath you.
Take any small adjustments you need,
Perhaps shifting the legs,
The arms or the head so the body can completely let go.
When you are ready,
Gently close your eyes.
You are safe here.
You are held here.
There is nothing you need to do.
Yoga Nidra is a state of conscious rest.
The body rests deeply while awareness gently listens.
If at any time you drift,
Fade or lose parts of my voice,
That's perfectly fine.
Your system continues to receive exactly what it needs.
Let's begin by taking a few reset breaths.
Take a slow,
Deep breath in through the nose and a soft sigh out the mouth.
Again,
Inhale through the nose and out with a sigh.
One more time,
Take a deep inhale through the nose and a big exhale out the mouth.
Let it go.
Feel the weight of your body sinking down,
Gravity holding you,
The earth supporting you.
Before we move deeper,
I invite you to set an intention for this practice.
Not a goal,
Not something to achieve,
Just a quiet inner statement that reflects how you wish to move forward.
Let the intention settle gently.
Now bring your awareness to the natural rhythm of your breath.
Not changing it,
Not guiding it,
Just noticing the inhale as it arrives and the exhale as it releases.
With every breath out,
The nervous system softens.
With every breath out,
The body lets go a little more.
Now allow your awareness to widen to the whole body at once.
Not moving from place to place,
Just sensing the body as a single field.
The weight,
The stillness,
The contact with the surface beneath you.
Feel how the body is resting as one.
There is nothing you need to adjust.
This is arriving.
In a moment,
You'll begin a simple counting sequence.
You will count silently in your own mind from 22 down to one.
Each number is like a quiet step.
Not a step forward physically,
But a step inward,
A step into presence,
A step into readiness.
There is no rush.
If at any point you lose the count or forget a number,
That's perfectly fine.
Simply return to the last number you remember and continue from there.
Nothing has gone wrong.
This is not about doing it correctly.
It is about staying aware.
Now,
Begin counting silently to yourself,
22,
21,
20.
Each number,
A moment of stillness.
Each number a settling.
As you continue counting internally,
Notice what happens in the body.
The muscles soften.
The breath becomes quieter.
The mind slows.
Each step downward brings you deeper into rest.
You do not need to hear every number clearly.
You only need to stay present.
If the mind drifts,
You return.
If awareness fades,
You return.
The body knows how to do this.
As the count continues,
A sense of readiness begins to form.
Not urgency,
Not pressure,
Just a quiet inner yes.
A feeling that something is aligning beneath the surface.
You may notice sensations,
Warmth,
Heaviness,
Gentle spaciousness.
You do not need to label them,
Just allow them to be there.
Each number is another step into stillness.
Another step into trust.
Another step into clarity that does not need words.
As the number grows smaller,
Awareness becomes more subtle,
More spacious.
Less effort is required.
The counting begins to dissolve into pure presence.
When you naturally reach the end of your count,
When the numbers fall away,
Rest here.
No counting,
No movement,
Just stillness.
The stillness is not empty.
It is full.
Full of integration,
Full of quiet knowing.
Now allow your awareness to gather gently at the center of the body.
Not a place you need to visualize clearly.
Just a felt sense of center.
Here,
Everything settles.
This is where the first true step lives.
Not as action,
But as alignment.
As you rest here,
The body integrates everything that has come before.
The opening,
The receiving,
The coherence,
The trust.
Nothing needs to be sorted out.
The nervous system organizes itself naturally when it is allowed to rest.
Imagine the body like a compass that has finally settled.
No longer spinning,
No longer pulled in every direction,
Just quietly pointing forward.
The step does not need to be large.
It does not need to be dramatic.
It only needs to be true.
And truth is felt in the body as calmness,
As groundedness,
As a soft sense of readiness.
Rest here.
Allow this feeling to anchor deeply into the body.
Into the muscles,
Into the breath,
Into the nervous system.
This is how forward movement begins.
From stillness,
From clarity,
From rest.
Slowly,
Very slowly,
Awareness begins to widen again.
The gentle rhythm of the breath,
The weight of the body,
The space around you.
Notice how settled the system feels now.
The state carries forward with you into choices,
Into movement,
Into the unfolding of your year.
Begin to feel the surface beneath you again.
The room around you.
Take your time,
There is no rush to return.
When the body is ready,
Gently deepen the breath.
Take a beautiful inhale and a long slow exhale.
Perhaps bring some movement into your fingers and toes.
And when it feels right,
You can open your eyes.
Nothing has shifted outward.
Everything has aligned inward.
You are already taking the first true step.
With love and gratitude always.
Thank you for going on this journey with me.
