Begin by finding a comfortable position.
Lying down on your back.
And getting settled.
Allow your legs to fall open naturally.
Letting your feet fall away from each other about hip width apart or maybe wider if that feels more comfortable.
Let your legs be heavy,
Fully supported by the earth beneath you.
And letting your arms rest by your side slightly away from your body,
Palms facing up.
Open.
Receiving.
Let your hands be soft.
Fingers gently curled.
There's nothing to hold onto here.
Nothing to grasp.
Only receiving.
Let your whole body be completely supported by the surface beneath you.
You don't have to hold yourself up.
You're held here by the urge.
By the surfaces underneath you.
And so release all effort.
Letting gravity do its work.
Take time to adjust anything that needs adjusting.
Maybe place a pillow under your knees.
A blanket over your body for warmth,
Or weight.
Even an eye pillow or something over your eyes can help you turn inward.
Make any final adjustments so that you can remain still and comfortable for the next while.
Allow your head to rest heavily.
Finding its natural position.
Releasing your jaw.
Perhaps let your lips part slightly,
Softening your tongue away from the roof of your mouth.
Releasing any tension around your eyes.
Your forehead,
Your temples.
Feeling your eyes softly closed.
No force.
Just gently resting.
Take a moment to fully arrive here,
Leaving behind wherever you've been,
Whatever you've been doing.
This is your time.
This is your space,
And you have permission to rest completely.
As we begin this journey inward.
You have the opportunity in Yoga Nidra to plant a seed of intention.
We call this seed a Sankalpa.
It's a personal resolve,
A heartfelt desire.
This is not a goal or a wish.
But a heartfelt statement that reflects your deepest truth.
Something that is already true at your core.
Simply waiting to be remembered.
Your sankalpa should be short and positive and phrased in the present tense as if it's already true.
It might be something like,
I am worthy of love.
I nurture myself with compassion.
Or I am enough,
Exactly as I am.
I trust myself completely.
I am safe in my body.
Take a moment now in the silence and listen to your heart.
What does it most need to hear?
What truth is seeking to emerge.
If a Sankalpa arrives,
Clearly receive it like a precious gift.
Hold it gently in your awareness and repeat it silently to yourself three times.
Letting it sink deep into the fertile soil of your unconscious mind.
Letting the words resonate through your entire being.
Feeling the truth of these words in your body.
Planting this seed deeply,
Trusting that it will grow in its own time.
If no sankalpa arrives,
That's perfectly fine.
Simply rest in openness,
In the not knowing.
Sometimes the practice itself reveals what we need.
So trust the process and trust yourself.
And now bring your attention to your body.
This miraculous vehicle that carries you through life.
Begin to notice the weight of your body.
Really feel the heaviness.
Feel how gravity pulls you down,
Anchoring you,
Grounding you to the earth Notice the weight of your body sinking into the surface beneath you.
You don't have to hold yourself up.
You can let go completely.
Feel the back of your head heavy against the surface beneath it.
Notice the curve of your skull.
The weight pressing down,
Supported.
Feel your shoulders.
Perhaps carrying so much tension.
Are now releasing and spreading wide,
Melting into the earth.
The Earth receives all of it.
All of your burdens.
All of your worries.
All of your exhaustion.
Feel your shoulder blades.
Your mid-back.
Your lower back.
Your spine.
This central channel of your body,
This sacred pathway.
Feel it supported along its entire length.
Notice where it touches the floor and where it curves away.
There's no need to flatten it or change it,
Just notice.
Notice your body resting on the surface beneath it.
Feeling your hips,
Heavy and wide,
Releasing into the ground,
Holding nothing.
Your pelvis.
Your hip bones,
Your tailbone.
All held by the earth.
Feel your legs.
Your thighs,
Your knees,
Your calves,
Your ankles,
Your feet.
And let them be completely heavy.
Notice how the backs of your legs touch the floor,
How your heels rest.
Feel your arms beside you,
Your upper arms,
Your elbows,
Your forearms,
Your wrists,
Your hands.
Each part is held,
Supported,
And at rest.
With each exhale,
Feel yourself becoming heavier.
Softer and more surrendered.
Melting deeper into rest with every outbreath.
And let go now a little more.
And a little more.
And a little more.
Your body knows how to rest.
Trust it.
Allow it.
Scan through your body one more time.
From the crown of your head down to the tips of your toes.
And if you notice any remaining tension in your jaw,
Your belly,
Your hands.
Simply breathe into it and let it soften with each exhale.
You are held.
You are safe.
You are exactly where you need to be.
Bring your attention now to your natural breath.
This breath has been with you since your very first moment of life.
And it will be with you until your last.
Don't try to change your breath.
Don't try to make it deeper or slower or more even.
Simply observe it exactly as it is.
Be a witness to this miracle of breathing.
And notice the breath entering your nostrils.
Feel this subtle sensation of air as it's touching the inner rim of your nostrils.
Cool air flowing in.
Perhaps cooler on the left side.
Or on the right side.
Or perhaps it's even on both sides.
Feel the breath as it travels into your body.
Feel it filling your lungs,
Expanding your ribcage.
Perhaps moving your belly gently.
And notice the natural pause at the top of the inhale.
A moment of fullness.
A moment of holding space.
You Now notice the breath leaving your nostrils.
Feel the air flowing out.
Warm air,
Warmer than when it entered.
Air that has been inside of you,
Warmed by your life force,
Now released back into the world.
Feel the breath leaving.
Notice your body softening,
Settling,
Releasing with each exhale.
Notice the natural pause at the bottom of the exhale.
A moment of emptiness.
A moment of rest.
The breath is happening by itself.
You are not breathing.
You are being breathed.
Your body knows exactly what to do.
You don't have to control it or manage it or even think about it.
Just observe,
Just witness.
Just rest in the rhythm.
Inhaling the breath comes to you like a gift.
Exhaling you release.
You let go.
You surrender.
Your breath is your anchor.
The breath is your teacher.
The breath reminds you that you are alive.
You are here.
You are present.
You are safe and you are held and you are at home in your body.
Rest here in the simplicity of breathing for a few more moments.
Each inhale bringing you life,
Energy,
And presence.
Each exhale,
Releasing tension,
Worry,
And effort.
Breathing in.
Breathing out.
Natural,
Easy,
Effortless.
And now in your mind's eye,
Imagine yourself standing in a beautiful and safe place.
This might be a sunlit garden with flowers nodding in a gentle breeze.
Or a cozy room with soft blankets and warm light streaming through the windows.
Or a peaceful meadow where butterflies dance in the air.
Let this place form in your mind naturally.
And notice the details of this space.
What do you see here?
Perhaps dappled sunlight or twinkling fairy lights or a soft rug beneath your feet.
What do you hear?
Maybe a bird song,
Wind chimes,
A gentle rustle of leaves.
What do you smell in this place?
Fresh grass.
Warm vanilla,
Blooming jasmine,
The scent of rain.
This place is your sanctuary.
A safe haven of complete safety and love.
And now you notice a child in this space.
This child is you.
This is your inner child.
They may be very young or perhaps school-aged.
Let them appear naturally.
At whatever age seems appropriate for you at this time.
And take a moment to really see this child.
Notice what they're wearing.
Perhaps it's a favorite outfit.
Maybe something soft and comfortable.
Notice their hair.
They're small hands.
The way they hold their body.
Look at their face,
What expression do they wear?
Are their eyes bright?
Are they sad?
Are their shoulders relaxed or tense?
Are they standing confidently?
Or are they making themselves small and feeling shy?
Notice their energy.
Are they playful?
Are they scared?
Very lonely.
Are they curious?
Perhaps they're waiting for something.
Simply observe with gentle compassion.
There's no judgment here.
Only love for this child.
Observe them with gentle compassion.
And now slowly begin to move closer to this child.
You might kneel down to meet them at their level or sit beside them.
Feel your knees touching the warm earth or the cozy floor.
And reach out your hand now if it feels right.
Your hand is steady and warm.
Let the child know through your gentle presence that you are here for them.
Feel the warmth between you.
Feel the connection growing stronger.
And now speak to your inner child,
Either out loud or in a whisper,
Or silently in your heart.
Let these words flow naturally.
I see you.
I really see you.
I know that you've been waiting.
I know that you've carried so much.
Take a breath now and feel your heart opening like a flower.
Continue to tell them.
I'm here now.
And I'm not going anywhere.
You are completely safe with me.
You don't have to be strong anymore.
You don't have to be perfect.
You can just be you.
And notice how the child responds.
Perhaps their shoulders soften.
Perhaps tears well in their eyes.
Perhaps they take a small step closer.
Continue with tender words.
It's okay to feel what you're feeling.
Your feelings are welcome here.
Your sadness,
Your fear,
Your anger.
Your joy,
All of it belongs here.
You don't have to hide any part of yourself from me.
And now ask your inner child,
What do you need from me right now?
And listen with your whole heart.
Perhaps they need to hear that they are loved.
Perhaps they need to know that they are enough just as they are.
Perhaps they need to feel protected.
Perhaps they simply need someone to stay.
Perhaps they need someone to say,
I am so proud of you.
Whatever arises,
Honor it.
And if they need love,
Say to them,
You are so deeply loved.
Not for what you do,
But for who you are.
You are precious beyond measure.
If they need safety.
Say to them.
I will keep you safe.
No one can hurt you here.
I am strong enough to protect you now,
And I am never leaving you.
If they need acceptance,
Say to them,
You are enough.
You have always been enough.
You are perfect exactly as you are with all of your quirks and sensitivities.
You are so beautiful to me.
And if they need presents,
Simply say,
I'm here.
I'll stay with you.
You're never alone anymore.
And if it feels right,
Imagine wrapping your arms around this child.
Feel their small body against yours.
Feel their warmth.
Their heartbeat,
Their breath.
Or perhaps hold their hand gently,
Feeling their tiny fingers in yours.
Maybe you simply sit beside them,
Your shoulder gently touching theirs,
Your steady presence saying everything that needs to be said.
Let them feel your love through touch.
Safe touch.
Nurturing touch,
The touch they may have longed for.
And now imagine offering your inner child something beautiful in this safe space.
Perhaps you wrap a cozy soft blanket around their shoulders,
Feeling its weight.
It's warm.
Maybe it's their favorite color.
Perhaps you offer them something delicious.
Warm cocoa with marshmallows,
Or fresh strawberries.
Or warm bread with honey.
Imagine them tasting it,
Their face lighting up with simple pleasure.
Perhaps you bring them a small gift,
A stuffed animal to hold,
Or bubbles to blow,
Or crayons and paper.
Maybe a music box that plays a gentle melody.
Watch them receive this gift and see their eyes brighten.
Hear their laughter,
Or see their peaceful smile.
And if your inner child wants to play,
Play with them.
Run through the meadow together,
Feeling the grass beneath your feet.
Splash in puddles,
Build candles in the sand,
Dance without a care,
Laugh freely.
And if they want quiet.
Sit quietly together.
Watch the clouds drift by.
Listen to the wind.
Rest in comfortable silence.
Follow their lead.
This is their time.
Let them show you what they need.
And when it feels right,
Speak these promises to your inner child.
I will check in with you.
I will listen when you speak.
I will honor what you need.
I will celebrate your joy and I will comfort your pain.
I will never abandon you again.
You can come to me anytime that you feel scared or alone or overwhelmed.
I will always make space for you.
You are always welcome.
I am the parent that you needed.
I am the friend that you deserved.
And I am here for you now.
Feel the truth of these words settling into both of you.
Hold this feeling.
And now invite your inner child to come closer.
Ask them if they'd like to come back with you,
To rest inside of your heart where they'll always be safe and loved.
And if they're ready,
Imagine them stepping forward and then gently dissolving into your heart center.
Feel them settling there,
Warm and loved and protected.
Feel yourself becoming whole.
The adult you and the child you,
Reunited at last.
No longer separate,
One being held in love.
Perhaps placing your hand on your heart.
Feeling this precious part of you there.
Safe within you.
And know that you can return to them anytime.
And now is the time to recall our sankalpa.
If you set an intention at the beginning of the practice,
Recall it now.
Repeat it silently three times.
Notice how it feels.
Notice if it's changed.
Feeling its truth resonating through your entire being.
And now we begin our gentle journey back to waking consciousness.
As you prepare to return,
Know that everything that you've experienced here,
All of the connection,
All of the love,
All of the healing remains within you.
Your inner child is safe within your heart.
Any insights that came to you during this practice or any that may arise in the hours and days to come are yours to keep.
Beginning to deepen your breath now.
Breathing a little more fully.
A little more consciously.
Each breath drawing you closer to the surface.
Begin to bring small movements back into your body.
Wiggle your fingers.
Gently move your toes.
Slowly awakening the edges of yourself.
And take a moment here with your eyes still closed honoring the threshold between deep rest and waking.
Notice how you feel.
Notice what has shifted.
Notice the love that lives inside of you.
Take one final deep nourishing breath in and release it with gratitude.
You are worthy of love.
You are worthy of care.
You are worthy of tenderness.
You carry within you both the wise adult and the precious child,
And both deserve your compassion.
Take with you the knowing that you can reparent yourself with love,
That you can return to your inner child whenever they call,
And that you are never alone.
You are whole.
You are loved.
You are home.
The practice of Yoga Nidra has ended.
