Welcome dear dreamer.
Tonight's somatic healing yoga nidra practice is here to support vagus nerve regulation and guide you gently into deep sleep by bringing you out of mental overactivity and back into the quiet intelligence of the body.
There is a simple story about an old fisherman,
Standing at the edge of the ocean,
Waiting for the waves to stop so he could finally rest.
But the sea kept moving as seas do.
At last he sat down on the sand and discovered that rest had never depended on the waves becoming still.
It lived in the awareness that could hold them all.
Tonight,
We return to that awareness,
The spaciousness beneath the movement.
And we let the breath lead us there.
This is a place to exhale A place to unhook from the day.
A place to remember that peace does not begin when everything becomes perfect.
It begins when the body no longer feels it must stay on guard.
These meditations are deeply meaningful to me because I know what it feels like when the nervous system forgets how to settle.
There were times in my own life when emotional overwhelm made sleep feel distant and peace hard to reach.
Practices like this became part of my way back,
Not through force but through gentleness.
Presence.
And a return to what is real.
And I create these tracks so that no one has to make that return alone.
So now,
Let yourself become comfortable Let the surface beneath you take your weight.
Let your shoulders fall away from the day.
Let the belly soften Let the body know it no longer needs to keep watch.
When you're ready,
Place one hand over your heart.
And one hand over your belly.
Feel the quiet warmth of your own touch.
Feel the breath moving beneath your hands.
Nothing to fix.
Nothing to perform.
Only this simple returning.
Take a slow inhale through the nose.
And exhale softly through the mouth.
Again.
Breathing in with ease.
And breathing out twice as long as the inhale.
A little slower.
And a little softer One more time,
Inhaling gently and a long exhale.
As though the whole body is hearing the message.
You are safe now.
Let each exhale lengthen naturally.
Let it become a signal to the nervous system.
The body can soften The danger is past.
Rest can come.
And now,
Before we go deeper.
.
.
Plant a quiet sankalpa.
A heart-centered intention for this practice.
He might repeat silently,
I am safe in my body.
I rest in spacious awareness.
Sleep comes gently and easily.
I am safe in my body.
I rest in spacious awareness.
Sleep comes gently and easily.
Let that settle softly within you.
And now,
We begin.
Through this practice,
You will be guided into a profound state of relaxation.
Allowing your body and mind to soften.
Unwind and restore.
Take a moment to settle in.
Creating your perfect yoga nidra resting space.
Ensure you have everything you need to feel completely supported and at ease.
Perhaps a pillow beneath your head or knees.
A blanket wrapped around you for warmth.
Or an eye covering to block out any remaining light.
Let yourself Take any small adjustments.
Moving in tension.
Until your body feels fully at rest.
Completely supported by the surface beneath you.
Now,
Take two gentle sips of air in through your nose Exhale slowly through an open mouth.
Allowing your jaw to soften and your entire body to release.
Once more,
Inhale twice through the nose.
And let go with a deep,
Effortless sigh.
One last time.
Two sips in.
And exhale,
Feeling your body grow heavier.
Surrendering into the support beneath you.
Your nervous system begins to unwind.
Untangle like a tightly wound thread.
Unraveling into spaciousness.
Allow yourself to fully arrive here in this sacred moment of rest.
As your body settles,
Feel your breath return to its natural rhythm.
Like gentle waves rolling in and out.
Relax the muscles of your face.
Your jaw.
Your tongue.
Softening the tiny muscles behind your eyes.
The micro muscles around your forehead and scalp.
Let go of any lingering tension.
Imagine the two hemispheres of your brain.
The tired muscles.
Slowly unclenching.
Opening into ease.
Spaciousness.
Stillness.
And could you allow this relaxation to flow downward?
Feel it cascading through the entire body.
Melting through your shoulders.
Down your arms.
Into your hands.
Softening your abdomen.
Your pelvis.
Your legs.
All the way to the soles of your feet.
The very tips of your toes.
Wrapped in warmth.
Cocooned in stillness.
You are momentarily untethered from the outside world.
Free to simply be here.
Resting in this sanctuary within.
Allowing the mind to dissolve into spacious awareness.
As if thoughts be gently embraced by the heart.
Letting go of thinking.
Planning,
Doing.
Opening instead to the experience of listening.
Sensing being.
Present.
Completely at peace.
Feeling the gentle ebb and flow of your breath as it carries you deeper into stillness.
Held,
Supported,
Nourished by this moment of profound rest.
Nothing to do.
Nowhere to be.
Simply here.
As you continue to relax.
Surrendering into this deep state of being.
Know that you are safe.
That you are enough.
That you are whole.
Rest here for as long as you need.
Embracing this sanctuary of stillness within.
Now,
It's time to set your sankalpa.
Your intention.
If you do not have a specific intention at this moment,
You may silently affirm I surrender completely.
Allowing my body and mind to rejuvenate in perfect harmony.
Whisper this intention three times in your mind and body.
Letting each repetition deepen its presence within you.
Let this resolve remain present throughout your practice.
Feel its resonance extending into each moment.
Like a gentle wave washing over your awareness.
Now,
A journey of awareness through the body begins.
Direct your attention to the tip of your tongue.
The surface of the tongue.
The roof of the mouth.
Direct your attention to the entire mouth.
The teeth and gums.
The inside of the right cheek.
The inside of the left cheek.
The space between the upper and lower lips.
The air moving in and out of the nostrils.
The tip of the nose.
The bridge of the nose.
Feeling both eyebrows touching.
The temples.
Direct your attention to both eyes together.
Growing heavier.
Gently relaxing.
Back into their sockets.
The sensation of relaxation deepens as the eyelids soften and the muscles surrounding the eyes.
Release completely.
Direct your attention to the center of your forehead.
The entire forehead.
Allowing awareness to seep into the scalp and hair.
The entire scalp and hair.
A sensation of warmth or tingling may emerge,
Spreading down from the crown of the head like a gentle wave of relaxation.
Focus attention on the entire right hemisphere of the brain.
The entire left hemisphere of the brain.
Both hemispheres together,
Simultaneously.
Uniting in a sense of spacious awareness.
The brainstem.
The root of the tongue.
The entire jaw.
The center of the throat.
The base of the throat.
Expanding with each effortless breath.
Bring attention to the heart center.
The right side of the chest.
The right shoulder.
The upper arm.
The elbow.
The forearm.
The rest.
The palm of the hand.
The back of the hand.
The thumb,
The first finger.
The second finger.
The third finger.
The small finger.
Returning back to the palm.
The rest.
The forearm.
Elbow,
Upper arm.
Shoulder.
Shoulder blade.
Red cage.
Waste.
Hip.
The whole thigh.
Knee.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
The big toe.
A second toe.
The third toe.
The fourth toe.
The little toe.
The entire foot.
The whole leg.
The whole right side of the body together.
The whole right side of the body and the left hemisphere of the brain,
Sensing them together.
Urging breath,
Awareness,
And relaxation.
The whole right side and left hemisphere.
Bringing attention back to the center of the chest feeling the steady rhythm of your heartbeat.
As it echoes through your being.
The left side of the chest.
The left shoulder.
Upper arm.
Elbow.
Forearm,
Rest.
Palm of the hand.
Back of the hand.
First finger.
Second finger.
Third finger.
Small finger.
Back to the palm.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder blade.
Crib cage.
Waste.
HIP.
The whole thigh.
Knee.
Lower leg.
Ankle.
Heal.
Soul.
Top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The whole foot.
The whole left leg.
The entire left side of the body.
The whole left side of the body and right hemisphere of the brain.
The whole left side of the body and right hemisphere of the brain.
Both simultaneously embracing the entire left side of the body and right hemisphere of the brain.
A sensation of unity,
Balance,
And effortless awareness emerges.
Now,
Welcoming both hemispheres of the brain the right and left sides of the body together.
Sensing the wholeness of your being merging into stillness and peace.
The entire body.
The whole body effortlessly at rest,
Embraced in a state of deep relaxation.
Feeling the breath.
The body breathing itself,
Steady,
Natural,
Soothing.
Guiding you deeper into serenity.
In your nostrils,
You may sense warmth as you exhale.
A coolness as you inhale.
Becoming aware of the breath.
Feeling the gentle rhythm of your breathing.
Noticing the ocean of air surrounding you.
Waves rolling in.
Waves rolling out.
Sinking deeper into relaxation.
Allowing your body to soften.
To settle.
To surrender into the stillness.
As you observe this effortless,
Natural breath,
Feel yourself becoming more and more present.
Begin to count down from 18 as you inhale.
Softly whispering the number 18.
As you exhale,
18.
On the next inhale,
17.
Exhale,
17.
Continue at your own gentle rhythm.
With each breath,
Feeling the passage of air moving through you like a gentle,
Wide,
Cleansing,
Soothing,
Calming.
Whenever you are ready,
You can release the count.
Returning to the natural flow of your breath.
The next time you inhale,
Imagine your body becoming light.
Weightless,
Floating effortlessly.
Drifting upward,
Light and expansive.
Floating on the breath.
Like a feather lifted by the wind.
The next time you exhale,
Sense your body becoming heavy.
Sinking into the earth.
Grounded.
Feeling the weight of your body supported in your chest.
Embraced by the earth beneath you.
The fullness of your body resting even more deeply.
With each exhale,
Surrendering further into comfort and ease.
On the inhale,
Once again embracing weightlessness.
With each breath floating,
Spacious.
Free as though held by an invisible force of calm and clarity.
As you hover in this tranquil space.
Bring your awareness to the center of your forehead.
Allow a rotation of images to gently arise.
The feeling of bare feet against the earth.
The scent of flowers drifting in the air.
Their fragrance,
Infusing each inhale with serenity.
Golden sunlight filtering through the trees.
Casting dappled light upon your skin.
The soothing song of birds in the distance.
A melody of nature's harmony.
A vast horizon lined with mountains,
Their peaks whispering stories of timelessness.
The glow of the setting sun,
Painting the sky in hues of amber and violet.
The shimmer of ocean waves beneath moonlight.
The rhythm mirroring your breath.
The warmth of flickering flames in a fire.
Their glow offering quiet comforts.
A silent owl gliding through the night sky.
Wise and knowing.
The Milky Way stretching infinitely across space.
An expanse of wonder and mystery.
A deep sense of connection with all that is.
A boundless awareness.
Infinite and whole.
An embrace of all existence.
Resting in this profound interconnection with all things.
Feeling the pulse of life within and around you.
Allow yourself,
Welcome your Sankalpa.
Your intention.
Feeling it resonate within.
Or softly stating it in your mind.
Imagining yourself.
Floating amidst the constellations.
Bathed in celestial light.
The outline of your body traced by twinkling stars.
Forming the constellation of you.
Begin to sense physical form of your body.
The edges.
The volume,
The presence Feeling the volume of your being resting in your sacred cocoon.
Your sanctuary of stillness.
Noticing the breath moving through you effortlessly.
The gentle rhythm of life itself.
Taking a deep breath in.
And releasing fully.
Then two small sips of air through the nose.
And exhale completely.
Repeating once more,
Breathing in deeply.
And releasing.
One last time.
Softening into stillness.
Expanding into the moment allowing yourself to absorb the benefits of this practice.
The deep nourishment.
Of presence.
Dearest seeker of rest and peace.
Tonight,
As you lay on the threshold of wakefulness and the embrace of dreams,
Let the profound wisdom of Rumi guide you into the deepest recesses of your soul.
You are not a drop in the ocean.
You are the entire ocean in a drop.
You are not a drop in the ocean.
You are the entire ocean.
In a drop.
You are not a drop in the ocean.
You are the entire ocean.
In a drop.
Meditate on these words,
For in them lies the vast expanse of the universe.
And the profound infinity of your being.
Begin by finding a comfortable position.
Letting your body be cradled by the softness beneath you.
As the outside world begins to blur.
Let my words weave a tapestry of calm around your heart and mind.
Close your eyes gently.
Like the delicate shutting of a book.
That holds the most sacred tales.
Breathe in deeply.
Absorbing the love and peace of this very moment.
And then exhale.
Releasing all the weight of yesterdays and the uncertainties of your tomorrows.
Envisioned your soul a single drop of water.
Suspended in the air.
Glistening like a pearl.
This drop holds within it.
Reflections.
Of the entire world.
Just as this drop contains vast oceans.
Understand that within you lies an entire cosmos.
Waiting to be explored.
The heartbeats that echo the rhythm of distant galaxies.
The thoughts that flow like rivers.
Carving canyons of understanding.
The breaths that mimic the ebb and flow of tides.
Each element of your being.
Is interconnected with the boundless expanse of the universe.
Breathe in again,
Deeply.
Drawing from the depth of oceans.
And exhale.
Feeling the gentle waves recede.
Leaving behind a pristine shore of tranquility.
With each breath,
Realize that the essence of the vast seas is not outside you.
But nestled within.
In every cell.
Every atom of your being.
Now.
Allow your thoughts to drift.
Like abodes on calm waters.
Let them float unhurried.
Unburdened.
Guided only by the gentle currents of this moment.
Should a thought of worry or doubt anchor you?
Gently acknowledge it and then release.
Letting it dissolve into the vastness of the ocean within you.
The vastness of the ocean speaks of depth.
Mysteries.
And the embrace of the horizon.
Just as the ocean holds within it countless wonders.
So do you possess dreams?
Hopes?
And infinite love.
Dive deep within.
And you will find treasures of wisdom and experiences that have shaped the essence of your being.
Visualize yourself standing at the edge of a serene beach.
Feel the fine grains of sand beneath your feet.
The cool breeze that whispers ancient tales.
And the soft lullabies of waves.
Caressing the shore.
As you stand there,
You are not separate from this breathtaking expanse.
But an intrinsic part of it.
You are both the observer and the observed.
The droplet and the ocean.
The finite and the infinite.
The horizon stretches endlessly.
A testament to the infinite possibilities that lie ahead.
And the vast journey you've traversed.
With every wave that meets the shore.
Feel your worries being washed away.
Replaced by a deep sense of belonging and purpose.
You are not a mere spectator of the dance of waves.
At the very rhythm.
That sets them in motion.
Remember dear one,
Your significance in this grand tapestry of life is unparalleled.
Every emotion.
Every experience,
Every dream is a wave in the vast ocean of your existence.
Now,
As the night deepens.
Let yourself drift into the embrace of the sea within.
Where dreams are birthed from the depths and stars shimmer beneath the surface.
Let the ebb and flow of its waters rock you gently.
Lulling you into a profound and restful sleep.
As you surrender to this moment.
You are not a drop in the ocean.
You are the entire ocean in a drop.
You are infinite.
Boundless and profoundly loved.
Every challenge,
Every joy,
Every tear,
And every laughter are but waves in the vast sea of your journey.
With each breath,
Delve deeper into this oceanic serenity.
Letting the waves and waters of sleep envelop you.
Healing.
And rejuvenating your spirit.
Let the lullabies of the deep serenade you.
As you become one.
With the ocean.
Within and around.
In this sacred space,
Know that you are cherished.
You are revered.
And you are infinitely powerful.
The mysteries of the cosmos.
The tales of galaxies far and wide.
The love of the universe.
All reside within you.
Sleep now,
Beloved.
Cradled in the embrace of your boundless self.
Dive into the dreams that await.
And remember.
Even in the morrow's light.
The ocean remains within you.
Vast and infinite.
Good night,
Dear soul.
May you always remember your depth,
Your vastness.
And your exquisite beauty.
Rest in the gentle waves of love and peace.
Sleep with grace.
Drifting.
Weightless.
Boundless.
You are.
Floating.
Beyond the edges of thought.
Beyond the contours of form.
Suspended.
In a vast ocean.
Of stillness.
Each breath.
Dissolves into the next.
Like waves marching.
Into the sea.
No separation.
No distinction.
Only the rhythm.
Of infinity.
You are not a drop in the ocean.
You are the entire ocean.
In a drop.
You are not a drop in the ocean.
You are the entire ocean in a drop.
You are the hush between heartbeats.
The whisper between stars.
A luminous spark.
Cradled in the infinite.
There is nothing to do nothing to hold on to.
You are the vast sky.
Open.
Endless.
Free.
Drifting deeper.
Into the quiet pulse of existence A slow,
Rhythmic tide.
Pulling you into the heart of the universe.
Feel yourself dissolving.
Merging.
Like a river.
Returning to the sea.
Like stardust settling into the night.
You are the breath of the cosmos.
Moving without effort.
The stillness between the stars.
The space between dreams.
The space between dreams.
You are the space between dreams.
You are the space between dreams.
There is no past No future.
Only this moment.
Expansive and whole.
You are the space between dreams.
The eternal stillness.
Everything yet nothing.
You are not a drop in the ocean.
You are the entire ocean within a drop.
You are not a drop in the ocean.
You are the entire ocean.
Within a drop.
Drifting into sleep.
You are the space within dreams a whisper of the cosmos.
Surrender.
Release.
Drift.
The universe breathes with you.
Cradling you in this quiet embrace.
Holding you.
In the palm of infinity.
Drifting into sleep.
Feel yourself.
Dissolving into sleep.
Melting into pure being.
Melting into pure spaciousness.
Floating.
Weightless.
Timeless.
A single note.
In the symphony of existence.
You are home.
You are home.
Drifting.
Beyond thoughts.
Beyond time.
Suspended.
In an endless expanse.
Of stillness.
There is no effort.
Only surrender.
A gentle wave.
Carrying you deeper into the vast unknown.
You are not a drop in the ocean.
You are the entire ocean.
In a drop.
Floating.
Suspended in the moonlight.
You are the space between dreams.
Drifting through an endless sky.
Of silence.
Only spaciousness.
Ajeeb.
Infinite.
Openness.
A deep infinite.
Openness.
The stars shimmer around you.
Each one a memory.
Of something ancient and beautiful.
You are not separate from this vastness.
You are not within it.
You are it.
You are the universe.
In ecstatic motion.
The pulse of the universe.
Slow.
Study.
Like the rhythm of the breath.
With each exhale.
You drift deeper.
And to sleep.
Drifting.
Into sleep.
With each inhale.
You drift deeper.
And to sleep.
Presence.
Peace.
You are the night sky.
Endless.
Boundless.
Home.
You drift deeper.
Into sleep.
You are the space between dreams.
The breath of the cosmos moves through you.
You are cradled in stillness.
You are not a drop in the ocean.
You are the entire ocean.
In a drop.
Drift deeper.
And to sleep.
Drifting deeper.
Into sleep.
You are the space between dreams.
You are not a drop in the ocean.
You are the entire ocean.
In a drop.
Drifting deeper.
And to sleep.
Drifting deeper.
Into sleep.
Drifting deeper.
Into sleep.
Drifting deeper.
And to sleep.
