There is a place in you that is untouched by striving,
Fear or judgment.
This practice is your invitation home to that place.
Welcome,
I'm so glad you're here.
Today,
I'll be guiding you through a deep inner journey,
A form of yogic rest called yoga nidra,
Which means yogic sleep.
But this is not sleep in the traditional sense.
It is conscious rest,
Where you can release the grip of the thinking mind and rest in pure awareness.
This is a space to let go,
To be still,
To come home to your body,
Your breath and the quiet intelligence within you.
There is nothing to fix,
Nothing to prove,
Nothing to get right.
In our busy lives,
We often forget to pause,
To simply be.
We get caught up in the endless cycle of doing,
Achieving and striving,
Constantly seeking external validation.
This practice is an invitation to step out of that cycle,
To turn your attention inward and to rediscover the peace and stillness that resides within you.
Begin by making yourself as comfortable as possible.
You can lie flat on your back,
Place a pillow beneath your knees and a folded blanket under your head,
Or you can just settle onto your own comfortable bed.
Make any small adjustments now that help you to feel fully supported.
Cover yourself if you wish.
Your body temperature may drop as you relax more deeply.
If it feels good,
Gently cover your eyes with a cloth or eye pillow.
Let your body be completely held by the surface beneath you.
Feel the support of the floor,
The bed or the earth beneath you.
Allow yourself to sink into this support,
Feeling grounded and secure.
Pause now.
Allow yourself to land.
Take a deep breath in and slowly exhale through your mouth.
Again,
Inhale fully and gently sigh it out.
Let your breath become your anchor.
Let it say,
I am here,
I am safe,
I can soften.
With each breath,
Invite your body to relax a little more.
Release any tension you might be holding in your shoulders,
Your jaw or your belly.
Allow yourself to let go of the day's worries,
The to-do list and the mental chatter.
In this moment,
There is nothing to do but breathe and be present.
Take a moment to notice the points of contact between your body and the surface beneath you.
Feel the weight of your heels,
Your calves,
Your thighs,
Your hips,
Your back,
Your shoulders and your head.
Allow your body to sink deeper into this support,
Feeling held and nurtured by the earth.
If any discomfort arises,
Gently adjust your position.
There's no need to hold yourself in any particular way.
Simply allow your body to find its natural state of ease and comfort.
Now,
Bring your awareness to your clothing.
Notice the fabric against your skin,
The gentle pressure,
The warmth or coolness.
Allow yourself to become aware of the air around you.
Feel the temperature,
The stillness or the gentle movement of the air on your skin.
Become aware of the space you occupy in this room.
Sense the boundaries of your body and the openness beyond.
You are both contained and connected,
Both individual and part of the greater whole.
Now,
Bring to mind a quiet intention,
A gentle truth that feels alive for you.
This is called a sankalpa,
A heart-based bow.
It's not about manifesting or forcing an outcome.
Instead,
Think of this intention as a remembering,
A returning.
Let it be simple.
You might choose something like,
I trust my body.
I am safe to rest or I am already enough.
Allow the words to arise from within.
Listen to the quiet whisper of your heart.
Choose an intention that resonates deeply with your soul.
Repeat your sankalpa to yourself,
Silently,
Three times.
Feel it in your chest.
Imagine the words landing gently in your subconscious,
Like a seed in fertile soil.
Nurture this seed with your breath,
With your awareness,
With your presence.
This sankalpa is a guiding star.
A gentle reminder of your inner truth.
Return to it whenever you feel lost,
Overwhelmed or disconnected.
Let your sankalpa be a source of strength and guidance.
A beacon of light in the midst of any darkness.
Know that your intention is powerful and that by setting it with clarity and sincerity,
You are planting the seeds of positive change in your life.
Trust in the wisdom of your heart and allow your sankalpa to unfold in its own perfect time and way.
Let your awareness drift outward now.
Listen to the sound beyond the room,
Far,
Far away.
Let them be part of your awareness,
Without needing to name or follow them.
Notice the distant hum of traffic,
The rustling of leaves or the sound of birds singing.
Allow these sounds to come and go,
Like waves on the shore.
Now gently bring your attention to the sounds within the room,
Closer,
Softer.
Perhaps the hum of a fan,
Footsteps or the sound of your own breath.
You're not trying to change or quiet the world around you.
You're simply allowing it all to be.
You are a witness,
Observing the tapestry of sounds without judgement or resistance.
Now,
Feel the weight of your body.
Notice where you touch the earth.
The back of your heels.
The back of your thighs.
Your hips.
Your shoulder blades.
The back of your head.
Imagine your body becoming heavier,
As if it could melt into the ground beneath you.
Breathe and let go even more.
With each exhale,
Releasing any remaining tension in your body.
Allow the earth to support you,
To hold you,
To nourish you.
You are safe.
You are held.
You are home.
Now let your awareness expand to encompass the entire room.
Sense the walls,
The ceiling,
The floor.
Feel the energy of the space around you.
You are not separate from this space.
You are part of it.
Allow yourself to feel connected to everything and everyone in this moment.
Now,
Bring your attention to the natural rhythm of your breath.
You are not controlling it,
Only observing.
Each inhale arrives,
And each exhale dissolves.
Feel the breath as it moves in through your nostril,
Down your throat.
Expanding your chest and belly,
And then leaving,
Soft and effortless.
Let your breath blow you down.
Let it rock you gently.
Inhale,
I arrive.
Exhale,
I soften.
Now follow the breath into your belly.
Let it rise and fall naturally,
Like waves on the ocean.
With each breath,
Allow your nervous system to settle.
There's nothing to solve here,
Just breath and sensation.
Notice the gentle rise and fall of your abdomen.
Feel the subtle expansion on the inhale and the gentle contraction on the exhale.
Your breath is a constant companion,
Always there to anchor you into the present moment.
If your mind wanders,
Gently bring it back to the sensation of your breath.
There's no need to judge yourself for thinking.
Simply observe the thoughts and let them pass.
Now let's deepen the breath a little.
Inhale slowly and deeply,
Filling your lungs completely.
Pause for a moment at the top of the inhale.
And then exhale slowly and completely,
Releasing every last bit of air.
Continue this deep,
Slow breathing for a few rounds.
Allowing your body to relax more and more with each exhale.
Feel the tension melting away,
Replaced by a sense of calm and peace.
Allow your breath to become your anchor,
Your point of focus,
Your connection with the present moment.
With each inhale,
Draw in a sense of peace and tranquility.
With each exhale,
Release any stress or tension.
Your breath is a source of nourishment,
A life-giving force that sustains you in every moment.
Now let your breath return to its natural rhythm.
And simply observe the gentle flow of your breath in and out of your body.
Notice the subtle sensations of each inhale and exhale.
The gentle rise and fall of your chest and abdomen.
Allow yourself to be fully present with your breath,
Without judgment or expectation.
We will now begin a journey through your body.
Not to fix anything,
But to simply feel what's there.
Let your awareness become like warm sunlight,
Gently traveling from place to place.
No need to move the body,
Just feel.
Begin at the crown of your head.
Feel your scalp,
Your forehead,
Smooth and soft.
Let your eyebrows release,
Your eyes drop back into their socket.
Soften your cheeks,
Your jaw unlocked and easy.
Feel your tongue resting in the floor of your mouth.
Let your entire face be soft,
Unguarded.
Notice any sensations that arise in your head and face.
There might be tingling,
Warmth or coolness.
Simply observe these sensations without judgment.
Feel the gentle flow of energy in your head.
The quiet stillness within.
Now bring your awareness to your right hand.
Feel your right thumb,
Second finger,
Middle finger,
Ring finger,
Little finger.
The palm of the hand,
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Right armpit.
Side ribs,
Waist,
Hip,
Right thigh,
Knee,
Shin,
Ankle.
Top of the foot,
Sole of the foot,
Big toe,
Second,
Third,
Fourth,
Pinky toe.
Feel your entire right side from head to toe.
Notice the sensations in your right arm and right leg.
Allow your right side to become heavy,
Relaxed and alive.
Feel the gentle flow of energy in your right side.
The quiet stillness within.
Now repeat this same journey on your left side.
Moving slowly,
Intentionally,
Staying present with the sensation.
Feel your left thumb,
Second finger,
Middle finger,
Ring finger,
Little finger.
The palm of the hand,
The back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Left armpit.
Side ribs,
Waist,
Hip,
Thigh,
Knee,
Shin,
Ankle.
Top of the foot,
Sole of the foot,
Big toe,
Second,
Third,
Fourth,
Pinky toe.
Allow each region to become heavy,
Relaxed,
Alive.
Feel the aliveness in your left arm and left leg.
Feel the gentle flow of energy in your left side.
The quiet stillness within.
Now feel your whole body,
Both sides,
Balanced,
Held,
Whole.
Pause here.
Let the whole body breathe.
Let yourself rest in the sensation.
Notice the gentle rise and fall of your chest and abdomen as you breathe.
Feel the subtle pulsation of life within you.
You are not separate from this life force.
You are an integral part of it.
Now bring your awareness to your back.
Feel your spine,
Your shoulder blades and your lower back.
Feel your tailbone.
Allow your back to relax completely,
Releasing any tension you might be holding there.
Feel the support of the earth beneath you,
Holding you,
Grounding you.
Feel the gentle flow of energy in your back,
The quiet stillness within.
Bring your awareness to your chest and heart area.
Feel the gentle beating of your heart,
The expansion and contraction of your lungs.
Invite a sense of warmth and openness into your heart centre.
Feel the gentle flow of energy in your chest,
The quiet stillness within.
Now bring your attention to your abdomen.
Feel the gentle rise and fall with your breath.
Release any tension in your belly,
Allowing it to be soft and relaxed.
Feel the flow of the energy in your abdomen,
The quiet stillness within.
Feel the flow of energy in your entire body,
From the top of your head to the tips of your toes.
You are alive,
Vibrant and whole.
Allow yourself to rest in this state of wholeness,
Feeling the quiet stillness within.
Now return to your breath,
But this time feel it in the whole body,
As if every cell is breathing.
Inhale,
The body expands.
Exhale,
The body softens.
Inhale,
A quieting.
Exhale,
A melting.
Let your breath move through your limbs,
Through your spine,
Through your skin.
Let it clear out tension.
Let it invite you deeper into yourself.
Now bring awareness to your emotional landscape.
There's no need to name or analyse anything.
Simply notice,
Where do emotions live in your body?
Is there a heaviness in your chest?
A tightness in your jaw?
A flutter in your belly?
Feel into it,
Without story.
You might notice ease or restlessness.
You might feel peace or grief.
All is welcome.
There's no good or bad here.
Only energy,
Sensation,
Information.
Imagine your breath moving into those places.
Inhale,
I meet what's here.
Exhale,
I allow it.
Let yourself soften into even the difficult feelings.
Let them be felt,
Without needing to fix or flee.
Remember,
You are not your feeling.
You are the awareness that holds them.
Pause here.
Breathe.
Rest.
Allow all emotions to be here without judgement.
Observe them as you would observe clouds passing in the sky.
They are temporary and they will eventually pass.
If you notice any tension or tightness in your body,
Simply breathe into those areas.
Imagine your breath softening and releasing the tension.
You are creating space for your emotions to flow freely.
Remember that emotions are like waves in the ocean of your being.
They rise,
They crash and they eventually subside.
You don't have to get carried away by the wave.
You can simply observe them from the shore of your awareness.
No matter what you're feeling,
Be kind and compassionate to yourself.
Emotions are a natural part of the human experience and they don't define you.
You are that spaciousness that holds them,
The awareness that witnesses them.
And you are always worthy of love,
Acceptance and compassion,
No matter what you're feeling.
Allow yourself to rest in this awareness,
Feeling the gentle flow of emotions within you and knowing that you are safe and held in every moment.
Now imagine a vast open space inside you,
Like the sky,
Endless and clear.
Let all your thoughts,
Sensations and emotions move like clouds through this sky.
They come and they go.
You don't have to grab or resist them.
They are not you.
They are visitors.
And you are stillness.
Let yourself rest in this awareness.
No doing,
Just being.
Feel how safe it is here.
Feel how enough you are,
Right here,
Without changing anything.
Now,
Notice the thoughts that arise in your mind.
They might be worries about the future,
Regrets about the past,
Or judgments about yourself or others.
Observe these thoughts without getting caught up in them.
See them as clouds passing in the sky of your awareness.
They come and they go.
And they have no power to disturb your inner peace,
Unless you give them that power.
Now notice the sensations in your body.
They might be tingling,
Warmth,
Coolness or tension.
Again,
Observe these sensations without trying to change them.
See them as waves rising and falling in the ocean of your being.
They come and they go.
And they have no power to disturb your inner stillness,
Unless you resist them.
Now notice the emotions that arise in your heart.
They might be joy,
Sadness,
Anger,
Fear,
Or a mixture of different feelings.
Again,
Can you allow these emotions to be present without judgment?
See them as birds flying through the sky of your heart.
They come and they go.
And they have no power to disturb your inner harmony,
Unless you cling to them.
You are the vast open space that holds all of these experiences.
You are the sky,
Not the clouds.
You are the ocean,
Not the waves.
You are the heart,
Not the emotions.
You are stillness.
You are peace.
You are enough.
Rest in this awareness.
Allowing yourself to simply be.
There's nothing to do.
Nowhere to go.
Nothing to achieve.
You are already whole,
Complete,
And perfect just as you are.
Allow yourself to sink deeper into this spaciousness,
Feeling the freedom and liberation of simply being.
And know that you are not defined by your thoughts,
Your sensations,
Or your emotions.
You are the awareness that witnesses them all.
And in this awareness,
There is infinite peace,
Boundless joy,
And unwavering love.
Now,
Gently return to your sankalpa,
The intention you set at the beginning of our journey.
Repeat it silently to yourself.
Feel it as if it were already true.
It is already true.
Let it settle deep inside you,
A seed of clarity,
Trust,
And love.
Remember that sankalpa you planted at the beginning of this practice.
Gently repeat this intention to yourself three times.
Feel the words resonating in your heart,
In your mind,
In every cell of your being.
Imagine that your sankalpa is a seed that has been planted in fertile soil.
With each breath,
You are watering this seed,
Nourishing it with your awareness and your presence.
Feel the roots of your intention growing deeper and stronger,
Anchoring you in your truth.
Know that your sankalpa is not just a wish or a desire.
It is a statement of your inner reality.
You already are what you intend to be.
Trust in the power of your intention and allow it to guide you in your daily life.
Let your sankalpa be a constant reminder of your inner strength,
Your resilience,
And your unwavering connection to your true self.
Allow it to inspire you to live each day with courage,
Compassion,
And authenticity.
And know that with every breath,
With every step,
You are moving closer to the realization of your deepest dreams and desires.
Now,
Begin to bring your awareness back to your breath.
Feel the rise and fall.
Feel the energy slowly returning.
Wiggle your fingers and toes.
Maybe roll your head gently from side to side.
Take your time.
When you're ready,
Stretch your arms over your head.
Yawn if it feels good.
Gently roll onto your right side,
Curling into a fetal position.
Pause there,
Letting your nervous system integrate all that you've received.
And when you're ready,
Press yourself up into a seated position,
Keeping your eyes soft or closed.
Bring your palms together at your heart.
Feel the gentle rhythm of your breath,
The subtle movement of your body,
The quiet stillness within.
Begin to bring your awareness back to the room.
Notice the sounds,
The smells,
The sensations.
Wiggle your fingers and toes,
Gently inviting movement back into your body.
Roll your wrists and ankles,
Stretching and releasing any remaining tension.
When you feel ready,
Take a deep breath in,
Filling your lungs completely.
As you exhale,
Slowly open your eyes.
Allow the light to enter gradually.
Take a moment to appreciate the stillness and peace within you.
Know that you can now carry this sensation of calm and clarity with you as you transition back into your day.
Remember that you can return to this inner sanctuary anytime,
Simply by turning your attention inward and connecting with your breath.
As you move into your day,
Allow yourself to do that slowly and gently,
Honouring the wisdom of your body and the stillness of your mind.
There's no rush,
No need to hurry.
Simply allow yourself to be guided by your inner rhythm.
And know that with each breath,
With each step,
You are carrying the peace and tranquility of this practice into the world.
Take a moment to feel your body,
To feel your breath,
To feel the quiet wisdom you've returned to.
Know that this peace lives in you,
Not just here,
But always.
You can return to it with a single breath,
With a single moment of presence.
You are whole.
You are held.
You are always home.
Thank you for practicing with me.
Carry the peace and wisdom of this practice with you throughout your day.
Remember that you are whole.
You are held.
And you are always home.
Go gently.
And be well.
