Welcome,
Beautiful soul.
Find a comfortable position,
Lying down.
Allow your body to arrive in this space now.
Let yourself melt into the surface beneath you and feel the earth holding you,
Knowing you are always safe,
You are always protected,
You are always guided and you are always supported.
Close your eyes gently and allow the world around you to fade into quiet.
Take a moment to let your body begin to relax,
Consciously releasing any tension from your jaw,
Softening your shoulders,
Let your belly loosen and allow any part of your body that is holding on to tension to soften now.
Let's take a moment to set an intention for this yoga nidra.
It may just be an intention for rest,
For healing or for simply receiving the peace your body needs.
Trust what rises and hold it softly in your heart as we begin.
Now we will start with three cleansing breaths to allow the body to settle.
Inhale through your nose and exhale through your mouth with a soft sigh.
Again,
Inhale softly,
Exhale fully.
Let your whole body melt deeper.
One more time,
Slow inhale and a long release.
Your breath becomes steady,
Soft and natural.
Now allow your awareness to move gently into your body,
Bringing your attention to your right hand,
Your right thumb,
Your right first finger,
Your right middle finger,
Your right ring finger,
Your right little finger,
To the palm of your right hand,
The back of your right hand,
Your right wrist,
Your right forearm,
Your right elbow,
Your right upper arm,
Your right shoulder.
Now move your awareness across to your left hand,
Your left thumb,
Your left first finger,
Your left middle finger,
Your left ring finger,
Your left little finger,
To the palm of your left hand,
To the back of your left hand,
To your left wrist,
Your left forearm,
Your left elbow,
Your left upper arm,
Your left shoulder.
Now bring your awareness to your right foot,
Your right big toe,
Your right second toe,
Your right third toe,
Your right fourth toe,
Your right little toe,
The ball of your right foot,
Your right arch,
Your right heel.
Move up into your right ankle,
Your right calf,
Your right knee,
Your right thigh,
Your right hip.
Shift to your left foot,
Your left big toe,
Your left second toe,
Your left third toe,
Your left fourth toe,
Your left little toe,
The ball of your left foot,
Your left arch,
Your left heel,
Your left ankle,
Your left calf,
Your left knee,
Your left thigh,
Your left hip.
Bring your awareness into your belly,
Soft,
Warm,
Expanding with each breath.
Take your attention to your chest,
Your heart space,
Your ribs,
Your lungs.
Feel your breath moving through you,
Slow,
Steady,
Peaceful.
Bring your awareness into your lower back,
Your mid-back,
Your upper back and your shoulders.
Feel your whole body resting,
Quiet and still.
Now allow your awareness to move beyond your physical body into the landscape of your imagination.
You find yourself standing at the edge of a moonlit forest.
The night is washed in silver light,
Soft,
Cool and still.
Tall ancient trees rise above you,
Their branches stretching towards the moon,
Their leaves shimmering with a quiet glow.
Take a gentle step forward,
The ground beneath your feet is soft.
Covered in moss that cushions your weight.
A light mist drifts across the forest floor,
Glowing faintly in the moonlight as if the earth itself is breathing.
Walk slowly between the trees,
Feel the cool air on your skin,
The soft whispers of the night around you and the calming spaciousness settling into your body.
With each step,
The noise inside you quietens,
Your mind loosens,
Your breath deepens.
Ahead,
A narrow path appears,
Lit by the soft blue glow of the moon.
It leads you to a round stone opening,
A doorway carved into the earth.
This is the entrance of your inner cave of stillness.
Step inside,
The air shifts,
Cooler,
Gentle,
Soothing.
The sound of the outside world fades,
And a soft echo carries your breath deeper into the chamber.
Walk slowly down the smooth stone passageway,
Feeling the ancient calm that lives within these walls.
As you move deeper,
A warm golden glow begins to appear ahead,
Soft,
Steady,
Inviting.
The passage opens into a wide circular chamber,
Silent,
Sacred,
Held by stone that has witnessed centuries of stillness.
In the center of the chamber rests a smooth stone bed,
Warm,
Perfectly shaped to hold your body.
Lie down upon it.
The stone beneath you is warm,
Grounding,
And deeply comforting,
As if the earth is holding you with ancient hands.
Above you,
A golden light glows,
Soft and steady,
Casting slow-moving shadows across the walls,
Like a gentle heartbeat of the cave itself.
This is your resting place of ground,
Your sanctuary,
Your inner home of stillness.
Feel the warmth beneath you,
Feel the golden light above you,
Feel the quiet all around you.
Let the stillness enter your body,
Your mind,
Your breath.
Rest here,
Held,
Protected,
And at peace.
Let your body surrender into the stone,
Let your breath soften,
Let your whole being drop into stillness.
Stay in this quiet,
Safe,
Ancient place,
And allow your nervous system to reset,
Your energy to settle,
And your heart to rest.
Take a slow breath in,
And a soft,
Gentle breath out.
When you are ready,
Begin to rise from the stone bed,
Knowing you can return here whenever you need deep rest.
Start to walk back through the passageway,
Towards the faint glow of the moonlight.
Step out into the forest,
Feeling lighter,
Softer,
And more grounded.
With each breath,
The forest begins to fade,
And your awareness returns to your physical body.
Slowly invite some movement into your fingers and your toes,
Your wrists,
Your ankles.
Gently move your neck side to side,
Letting your body awaken in its own time.
If it feels good,
You can draw your knees in towards your chest and give yourself a soft,
Beautiful hug.
Or reach your arms overhead and take a long,
Gentle stretch,
Allowing the whole body to reopen.
Take one final deep breath in,
Hold it for a moment.
And a long,
Slow exhale,
Letting your whole system settle with ease.
Carry this feeling with you for the rest of the day,
And remember,
You are loved unconditionally.
You are worthy,
You are beautiful,
And you are never alone.
Thank you for going on this beautiful,
Magical journey with me.
I see you,
I feel you,
I hear you,
And I honor you.
It is a blessing to share the space with you.
With love and gratitude,
Always.
