Welcome to your dreamer.
Tonight's somatic healing yoga nidra practice is designed to support vagus nerve regulation and guide you gently toward deep sleep by bringing you out of the racing mind and back into the felt safety of the body.
Let's begin.
There is an old Taoist story about a man who dreamed he was a butterfly.
Drifting lightly through the air with no thoughts of being anyone at all.
And when he awoke,
He wondered,
Was he a man who had dreamed of being a butterfly?
Or a butterfly now dreaming he was a man.
In that question,
Something opened.
The sense that we are not as fixed,
Not as solid,
As the mind would have us believe.
Tonight,
We return to that spaciousness.
The spaciousness that is your true being.
And let the breath guide you gently back home.
This is a place to soften.
A place of safety.
A place to settle.
A place to remember that you do not need to hold on to yourself so tightly right now.
There were times in my own life when peace felt very far away.
It was through practices like this,
Simple,
Grounding,
And deeply restorative,
That I began to find my way back to stillness.
And I create these tracks so you do not have to walk the path alone.
So you can feel supported in your own return to authenticity,
Spaciousness,
And rest.
So now,
Let yourself get comfortable.
Allow the surface beneath you to receive your weight.
Let your jaw soften.
Let your shoulders loosen.
Let your belly know it no longer needs to brace.
When you're ready,
Place one hand over your heart.
And one hand over your belly.
Feel the warmth of your own touch.
Feel the quiet movements of your breath beneath your hands.
This is where healing begins.
Not by forcing anything to change,
But by gently returning to the body,
One breath at a time.
Take a slow inhale through the nose and exhale softly through the mouth.
Again,
Breathing in.
Feeling the chest and belly rise.
And breathing out.
Allowing the body to settle more deeply.
One more time.
A smooth,
Easy inhale.
And a longer,
Softer exhale.
Let each exhale be a little longer than the inhale.
Let the longer exhale become a signal of safety.
A quiet message to the nervous system.
You may soften out.
You may be here now.
You may rest now.
And now,
Before we go deeper.
.
.
Quietly set your sankalpa.
Your heart's intention for this practice.
You may silently repeat.
I am safe in my body.
I am safe in my body.
I am safe.
In my body.
I rest in spaciousness.
Sleep comes gently and easily.
Let that settle softly within you.
Now,
Allow your awareness to rest gently within your body.
Imagine it as a soft luminous purple light Warm soothing.
And deeply loving.
Begin from above you.
Like a calm evening glow.
This light carries only one intention.
To offer comfort.
Peace.
And gentle restoration.
As it slowly begins to descend.
There's nothing you need to do.
Simply allow it to move.
And receive.
Let this soft purple light touch the top of your head.
Bringing a sense of ease to the scalp.
The crown.
The back of the head.
Feel the muscles there soften.
As if they've been gently thanked.
And invited to rest.
Now,
The light flows into your forehead.
The space between the brows.
The temples.
Sending peace to the mind.
Sending love to your thoughts.
Nothing to solve.
Nothing to figure out.
Let it move through your eyes.
Your cheeks.
Your jaw.
If you've been holding anything there,
Clench,
Tension,
Effort,
Allow it to melt away.
The purple light drifts down through your neck into your shoulders.
These shoulders that have carried so much,
Let them rest now.
Let them feel supported.
Feel the light flowing down your upper arms.
Into your elbows.
Your forearms and your hands.
All the way to the tips of your fingers.
Each finger softens.
Each hand grows warm.
Heavy.
Now,
Allow that purple light to return to the center.
Of your body.
Flowing gently into your chest.
Surrounding your heart with a cocoon of calm.
You don't need to open it.
You don't need to protect it.
Simply let it be held Feel the breath rising and falling here.
Slow and effortless.
The light continues downward.
Into your upper back.
Your spine.
Your lower back.
Sending peace to every known vertebrae.
Sending kindness to every nerve.
Now,
Into the belly.
Softening the abdomen.
Relaxing the organs quieting the nervous system.
There's nothing to brace for.
Nothing to prepare for.
You are safe to rest.
Let the light move into your hips.
Your pelvis.
Inviting deep grounding and stability.
Down through the thighs.
The knees.
The calves.
Each muscle loosens,
Each layer releases Finally,
The purple light flows into your feet.
Your ankles.
Your heels.
The soles of your feet.
Your toes.
Feel the weights of your body sinking downward.
Supported by the earth beneath you.
Your entire body is now bathed in this soft purple glow from head.
Ciao,
Ciao!
Held.
Com.
At ease.
You don't need to hold the image,
If it fades that's fine Simply rest in the feeling it leaves behind.
And from this deeply relaxed state.
We'll gently allow your awareness to expand.
Outward.
Into a wider,
Loving field.
Of calm.
That surrounds you.
Completely.
Bring your awareness now to the space between your eyebrows.
The quiet inner screen of the mind.
In a moment,
I'll offer you a gentle rotation of images.
As each image is named,
Simply allow it to arise within you.
In whatever way it naturally appears.
And now,
Allow these images to drift gently through the inner sky of your awareness.
Moonlight on still water.
A silver path across the sea.
Soft clouds moving through a midnight sky.
A distant star a field of pale blue light.
The hush of evening.
A candle glowing in a quiet room.
Warm sand beneath bare feet.
A slow tide rising.
The last light of sunset.
A white flower opening in the dark.
A soft breeze through curtains.
The sound of water far away.
A lake without a ripple.
Golden light through morning mist.
A feather drifting downward.
The curve of the moon.
A path through tall grass.
A gentle rain at night.
The glow of embers.
A quiet forest at dusk.
Snow falling in silence.
A bird resting in its nest.
A warm blanket.
The scent of night air.
The Milky Way above an open field.
A lantern beside a doorway.
A mountain beneath stars.
The reflection of the moon in a still pond.
Soft violet light.
A horizon with no end.
A feeling of weightlessness.
A deep and peaceful sky.
Spaciousness.
Stillness.
Rest.
And now,
Allow all images to soften.
To fade gently into the background.
Be quiet.
Softness.
Peace.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet.
This slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Ran somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing Nothing urgent.
Nothing required of you now.
And beneath everything.
Home.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The Earth beneath you steady.
The room around you still.
The darkness,
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throat more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Or less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
The language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet.
This slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Or less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it.
You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
In its own language.
The language.
Of warmth.
Of slowness.
The jaw a little looser.
The throat more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Home.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling.
Night at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own the shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort less holding.
Less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser the throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet.
This slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
And the shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The Earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
In its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throat more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet.
This slow,
Gentle settling down.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The Earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
In its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet.
This slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The Earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulder is remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The Earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In dark earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
In its own language.
The language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart's quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling down.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
The language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet.
This slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches deep roots.
In Dark Earth.
A small flame growing Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser the throat more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In dark earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet this slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own The shoulders remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort Less holding.
Less strain.
The Earth beneath you steady.
The room around you still.
The darkness,
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now.
Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In Dark Earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You are safe here.
And the body is beginning to remember it more fully now.
Nothing reaching toward you.
Nothing asking anything of you.
Only this quiet.
This slow,
Gentle settling.
Nights at the window.
Your little warmth nearby.
The feeling of being sheltered.
The breath easing on its own.
The shoulder is remembering how to soften.
The belly remembering it no longer needs to hold so much.
Your lamp glowing in the distance.
Rain somewhere far away.
A field beneath the stars.
And everything becoming less effort.
Less holding.
Less strain.
The earth beneath you steady.
The room around you still.
The darkness.
Softer now.
You do not need to protect this moment.
You do not need to brace against it You do not need to carry yourself any further tonight.
Only softness now Only this being here.
Only the slow return.
Warm covers.
Moonlight on still water.
The body learns in its own time.
Its own language.
Language.
Of warmth.
Of slowness.
The jaw a little looser.
The throats more open.
The heart quieter in the chest.
A nest tucked into branches.
Deep roots.
In dark earth.
A small flame growing.
Nothing missing.
Nothing urgent.
Nothing required of you now.
And beneath everything.
Already here.
Already home.
Already held.
Already safe.
You you you you you
