Welcome to your dreamer.
If you're here tonight,
Your body has been working so hard.
Holding so much.
Staying alert when all you want to do is rest.
What you're about to experience is not simply a sleep meditation.
This is a nervous system reset.
One that works directly with the vagus nerve.
Your body's own built-in pathway from stress to stillness.
You don't need to do anything.
You don't need to understand anything.
You only need to lie down and let this guide you home.
Only six months ago,
I faced one of the hardest seasons of my life.
And sleep felt like something that happened to other people,
Not me.
It was through practices exactly like this one that I found my way back home.
I'm Sean.
And I created Dharma Studio so that you don't have to find your way back home alone.
Here is what we will move through together tonight.
Will activate the vagus nerve directly.
Through breath,
Through touch.
Through the body's own intelligence.
From there,
You'll be carried softly into a full yoga nidra practice.
A state of consciousness.
Deep in rest,
Where the body heals.
And the mind dissolves.
And sleep.
Arrives on its own.
There is nothing you need to do.
Nothing to figure out.
Nothing to force.
This is simply a time to receive.
Your vagus nerve runs from the base of your brain,
Through your throat,
Your heart,
Your lungs,
All the way into your belly.
It is your body's messenger of safety.
When it is activated,
Your entire nervous system receives a signal that says,
The danger has passed.
You can rest now.
Tonight,
We are going to wake that messenger.
If you feel comfortable doing so,
Bring your fingertips of your hands gently to the sides of your neck.
Just below the ears.
And with the softest possible touch.
Stroke slowly downward.
Slowly.
Again.
Feel that.
And that is your vagus nerve responding This is your body remembering.
How to feel safe.
Now we'll breathe together.
Inhale slowly through the nose for a count of four.
And exhale through soft parted lips for a count of eight.
Let the exhale be twice as long as the inhale.
This is the breath of safety.
The breath of the parasympathetic nervous system.
One more time.
Inhale.
3.
.
And exhale.
Let it go all the way.
To the very end of the breath.
Again.
And this time,
At the end of the exhale,
Pause.
Rest in that stillness for a moment.
Let your nervous system shift to a state of relaxation.
You may feel it as warmth or heaviness.
Subtle sigh from somewhere deep inside.
This is healing.
Now place one hand over your heart.
And the other hand over your belly.
Breathe into your own touch Breathe naturally at your own pace.
Let your hands rise and fall with the breath Feel the warmth of your own touch.
You are here.
Repeat to yourself internally.
I am saved.
I am safe.
I am safe.
And before we enter,
Our yoga nidra practice.
We want to plant a seed.
It's called sankalpa a heartfelt intention.
Not a wish,
Not a demand.
And quiet.
Truth you are choosing to remember.
Tonight your sankalpa is it is safe to rest.
It is safe to rest.
Say it silently to yourself.
Simply let it land.
It is safe to rest.
It is safe to rest.
Let it become true in your body as you breathe.
Now,
We will bring our awareness to different parts of the body.
In each part of the body,
Simply be aware of that part.
There's nothing to be fixed just the simple light of awareness.
Bring your awareness.
To your head.
Just rest your attention there.
If you sense any tension there at all.
Let it go with the next exhale.
Bring your awareness to your face.
With the next exhale.
Let yourself relax even deeper and let your hands fall,
Or they may.
Bring your awareness to your neck and with the next exhale Let everything drop off.
Like the day is a piece of clothing you can let drop to the floor.
Bring your awareness to your shoulders.
Ends with an exhale Let them release completely.
Bring your awareness to your arms.
Don't simply feel what it's like to pay attention to this part of your body.
And breathe.
Let everything drop off as if Tension could evaporate like mist with the out-breath.
And bring your awareness to your hands.
Feel the aliveness there.
Sensation of what it's like to feel.
Consciousness in your hands.
Bring awareness.
To your heart center.
Feel your breath there.
Breathe into that awareness.
Bring awareness to your stomach.
And your lower back.
Breathe in.
And release Bring awareness to your hips.
Under thighs.
And bring awareness down to your knees.
And your calves.
Your ankles.
And your feet.
Breathe in again and release.
Let your exhales be twice as long as your inhales.
Now,
Bring your awareness to the center of your head.
And imagine that the center of your head was like a movie screen.
And in a moment.
.
.
I'll go through a gentle rotation of images.
And allow those images to come alive.
On the movie screen of your mind.
A lighthouse.
In front of the ocean at night.
A walk along the sand.
A fishing boat.
On the shore.
A huge full moon.
Stars in the sky.
Houses.
In the distance A single light's on in the window.
A red hummingbird.
A green apple tree.
Snow-capped mountains on the horizon.
Bare feet in the grass.
Autumn leaves falling.
An old camera.
Sitting on the shelf.
Steam rising from a cup of coffee.
Crisp winter air.
The first fallen snow.
A small river.
In the mountains.
An eagle flying high above the tree line.
A single tent.
In front of a mountain lake.
Mirror image of the mountains on the lake surface.
Now gently release the images.
Let yourself breathe naturally and simply give yourself spaciousness with a breath spaciousness or the breath.
Spaciousness Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent.
Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming a kind of rocking.
The quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath the sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
The body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming A kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath the sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
The body can rest here.
The breath can rest here.
The mind can drift without.
Needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath received.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming a kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath the sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
The body can rest here.
The breath can rest here.
The mind can drift without.
Needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
Is gentle and guarding.
This deep permission.
Still water.
Dark hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming.
A kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath sensation.
A steadiness beneath the long day now fading.
You are held by the bed.
Held by the earth beneath it.
Held by the night itself.
The body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath received.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark Hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming a kind of rocking.
The quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath the sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
And the body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark Hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming a kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
The body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark Hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent.
Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming A kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create.
Something already here.
A steadiness beneath the thoughts.
The steadiness beneath sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
The body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark Hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent.
Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming.
A kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
The body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath received.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent.
Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming A kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath the sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
The body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
Is gentle and guarding.
This deep permission.
Still water.
Dark Hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
Its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent.
Nothing asked of you now.
Even the thoughts further away.
Even the edges softer.
Even the breath becoming.
A kind of rocking.
The quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath the sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
And the body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark Hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent.
Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming.
A kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath the sensation.
A steadiness beneath the long day now fading.
You are held by the bed.
Held by the earth beneath it.
Held by the night itself.
And the body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark Hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
Only softness now.
Only being here.
Only the slow return.
Warm covers.
Moonlight resting on quiet water.
The body understands things in its own time.
In its own language.
A language of warmth.
Slowness and release.
And something in you is already listening.
A heart quieter.
A nest hidden in branches.
Nothing missing.
Nothing urgent Nothing asked of you now.
Even the thoughts further away.
Even the edges softer even the breath becoming a kind of rocking.
A quiet shore at night.
A path returning home.
The hush that comes after evening.
And underneath all of it.
Something steady.
Not something you have to create something already here.
A steadiness beneath the thoughts.
The steadiness beneath sensation.
A steadiness beneath the long day now fading.
You're held by the bed.
Held by the earth beneath it.
Held by the night itself.
And the body can rest here.
The breath can rest here.
The mind can drift without needing to know where it's going.
Soft darkness.
Cool air.
The candle is somewhere far away.
And more and more.
The feeling of being received.
Your weight received.
Your breath receive.
Your presence received.
No effort now.
No performance.
No need to stay gathered so tightly.
Only this quiet unwinding.
As gentle and guarding.
This deep permission.
Still water.
Dark Hills.
One small light.
And beneath everything.
Already here.
Already held.
Already safe.
