Welcome.
Take a moment to find a position that allows your whole body to fully rest.
Lying on your back,
On your side,
In a seated position,
Or in any shape that feels supportive.
Allow your eyes to soften or close if that feels comfortable.
Take a slow,
Gentle inhale and an unhurried exhale.
Let your body begin to settle.
In Yoga Nidra,
We rest between wakefulness and sleep.
You're not trying to do anything.
Simply letting awareness drift while the body relaxes.
Begin by sensing the whole body lying here.
The weight.
The stillness.
The places where you're supported.
Now if it feels right,
Bring to mind a sankalpa.
A simple intention.
Something true.
Steady.
And positive.
It might be a phrase like,
I am loved.
I am grounded.
I am supported.
I trust my inner warmth.
Or your own words may arise naturally.
There's no pressure to choose perfectly.
Just let something gentle land.
Hold this softly in the mind.
And then let it drift into the background like a quiet ember glowing.
We'll begin a slow rotation of awareness through the body.
Moving steadily without needing to concentrate.
Just listen.
Notice.
And invite in ease.
Bring your attention to the right hand.
The right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The palm.
The back of the right hand.
The wrist.
The forearm.
The elbow.
The upper arm.
And right shoulder.
Now the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Left palm.
Back of the hand.
Wrist.
Forearm.
Elbow.
Elbow.
Upper arm.
Left shoulder.
Awareness drifts to the right side of the chest.
Left side of the chest.
The center of the heart space.
Sense your inner hearth here.
A gentle,
Steady fire glowing deep within.
Not intense.
Not overwhelming.
Just warm.
Stable.
Comforting.
Visualize this inner fire radiating warmth and safety through the body.
Bring awareness to the throat.
The jaw.
Tongue.
The inside of the mouth.
Cheeks.
Ears.
Eyes.
Eyelids.
Lips.
Forehead.
And the top of the head.
Notice the whole head.
Soft and at ease.
Move attention down the back of the head.
The neck.
The tops of shoulders.
The shoulder blades.
The space between them.
And down the spine.
Feel the warmth of your inner hearth gently touching these places.
Bring awareness into the belly.
Rising and falling.
The hips.
Right thigh.
Right knee.
Shin.
Ankle.
Heel.
Toe.
Sole of the right foot.
Top of the foot.
Big toe.
Second toe.
Third.
Fourth.
And little toe.
The left thigh.
Right thigh.
Knee.
Shin.
Ankle.
Heel.
Sole of the left foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth.
Little toe.
Sense both legs together.
Heavy.
Supported.
Warm.
Now feel the entire body at once.
Resting and held.
Notice the gentle glow in your center.
Your inner hearth shining steadily.
Begin to invite the feeling of warmth.
The steady glow from your inner hearth.
Let it spread through the chest,
Belly,
And limbs.
Then gently,
Slowly,
Invite a sense of coolness.
Like a soft evening breeze across the skin.
Now invite a sense of heaviness.
The body sinking deeper into the surface beneath you.
Let every muscle soften with gravity.
Then shift to a sense of lightness.
The subtle feeling of buoyancy.
Like the body could float.
Return to your natural breath.
Unforced.
Unshaped.
Feel the body breathing itself.
The inner hearth glows steadily.
Warming the mind.
And softening the edges of any remaining tension.
Picture the firelight spreading through the ribs.
The belly.
The hip creases.
Down the legs.
Up the spine.
And across the chest.
Let each place touched by this glow feel safe.
Steady.
Supported.
Sense the light of the hearth in the mind.
Clearing space.
Bringing ease.
It doesn't burn.
It soothes.
Rest here in this warmth for a few breaths.
Now gently bring your sankalpa back into awareness.
The intention you set at the beginning.
Hold it lightly.
As if warming it in your palms by the fire.
Let it settle into you naturally.
Without effort.
Begin to sense the room around you.
The air on your skin.
The sounds near or far.
Feel the body resting.
Supported.
Whole.
When it feels right,
You can deepen your breath.
Maybe move the fingers or toes.
Slowly bringing larger movements back to your body.
Maybe a full body stretch.
Slowly transitioning back into the space around you.
Take your time.
There's no rush.
Your inner hearth remains with you.
Warm.
Steady.
And always accessible.
