Hi,
I'm Steph.
Thank you for joining me.
This is a 15-minute yoga nidra practice,
An invitation to soften into self-acceptance and to come home to yourself just as you are.
You're welcome to lie down or find any position that feels safe and supported.
If anything doesn't feel right,
Know that you're always in control.
You can shift,
Pause,
Or simply rest in the breath.
You are your own guide.
This space is for you.
Let's begin.
Begin by inviting stillness into the body.
Feel the shape of your body gently supported by the ground or props beneath you.
Let yourself be held.
There is nothing you need to do.
There is nowhere you need to be.
With every breath,
Allow the outer world to fade.
Draw your awareness inward,
Like closing a door behind you.
You are safe to arrive fully in this moment.
You are safe to rest.
Now call to mind your heart's intention.
Let it arise softly.
You don't need to chase it.
Maybe it's,
I am enough,
Or I am welcome as I am,
Or maybe I offer myself kindness.
Silently repeat your intention three times.
Let it settle gently into your heart like a whisper into warm soil.
We begin a slow,
Compassionate journey through the body,
Noticing and welcoming.
There's no need to judge or change.
Start with the right hand thumb,
Index finger,
Middle,
Ring,
And pinky finger.
Notice the palm of your hand,
The back of the hand,
Your right wrist,
Your forearm,
Your right elbow,
Your upper arm,
And your right shoulder,
Your right collarbone,
Ribs,
Side waist,
Hip,
Thigh,
Knee,
Shin,
Your right ankle,
Heel,
Sole of the foot,
Top of the foot,
Your right big toe,
Second,
Third,
Fourth,
And fifth toe.
Notice your left hand thumb,
Index,
Middle,
Ring,
And pinky finger,
The palm,
The back of the hand,
Your wrist,
Your left forearm,
Elbow,
Upper arm,
And your left shoulder,
Your left collarbone,
Ribs,
Waist,
Your left hip,
Thigh,
Knee,
Shin,
Ankle,
The heel of the foot,
The sole,
And the top of the foot,
Your left big toe,
Second,
Third,
Fourth,
And fifth toe.
Notice the back of your body,
The back of the head,
Neck,
Both shoulder blades,
The middle of the back,
The lower back,
Your sacrum,
The back of the pelvis.
Notice the front of your body,
The crown of the head,
The forehead,
Your eyebrows,
Your eyes,
Your nose,
Your cheeks,
Your lips,
And your jaw.
Notice your throat,
The collarbones,
Your heart center,
Your ribs,
Your middle belly,
And your lower belly.
Feel the entire body as a soft field of awareness,
Held,
Whole,
And welcome.
Now gently shift your attention to the breath,
Noticing it,
Following its rhythm.
The inhale arrives,
The exhale releases.
Feel the breath like a quiet ocean wave flowing in,
Flowing out.
Let each breath affirm your presence.
Let each exhale soften something inside.
There is nothing to fix,
Just breathe in gentle awareness.
Now bring awareness to the sensation of resistance.
It may appear as tightness,
Tension,
Or simply a sense of holding back.
Feel it gently without needing to change it.
Now invite the feeling of acceptance,
Warmth,
Ease,
The sense of being welcome,
Like a deep breath that says,
I see you.
Feel these opposites,
Resistance and acceptance,
Coexisting.
They do not cancel each other.
They are both part of your experience,
And all parts of you are welcome here.
Now imagine yourself walking through a quiet garden.
The air is soft.
The light is gentle.
You are completely safe.
The path beneath your feet is familiar,
Tender,
Like it knows you.
With each step,
You feel more like you.
You are not walking away.
You are walking inward.
Ahead,
There is a cozy cottage nestled in the trees.
Its light is warm.
Its windows glow with comfort.
This is your inner home.
As you approach the door,
You feel a sense of welcome wash over you.
Notice how the door looks.
What color is it?
Are there windows?
Is it made of wood?
Glass?
This home has always been yours.
It is built of all the moments you have survived.
All the truths that you have carried.
When you are ready,
Step inside.
Notice what's here.
The textures,
The colors,
The warmth.
Notice the furniture,
Or lack of furniture.
Notice any things hanging on the wall.
Notice all that's within your home.
Let yourself rest in this space.
You are safe to be you.
You are not too much.
You are the perfect amount.
You are enough.
There's nothing you need to fix.
You are safe and you are already home.
Spend a few breaths here,
Simply being.
Now begin to return to your breath.
The feeling of your body here in this present moment.
Wiggle your fingers,
Your toes.
Roll the wrists and ankles if it feels good.
Take a deep breath in and out.
Let your awareness move slowly back to the room around you.
Carry the essence of this place,
Your inner home,
With you.
It lives in you always.
You are always welcome to come back.
Bring your attention to mind one final time.
Repeat it silently,
Gently.
I am enough.
I accept myself as I am.
I am loved.
Or any truth that resonates with you now.
Thank you for joining me in this space today.
You are not alone on this path,
And there is no wrong way to walk it.
I hope this practice reminded you that self-acceptance is not a destination.
It's a gentle returning,
A soft homecoming,
Again and again.
You are welcome here always.
When you feel ready,
Re-enter your day with kindness for yourself and the world around you.
Let's take one breath together to close.
Inhale deeply through the nose.
Exhale softly through the mouth.
May you continue to know your worth by seeing yourself through the eyes of love.
Thank you for sharing your practice with me today.
From my heart to yours,
Thank you for being here.
