The Labyrinth Yoga Nidra

Journey to your center in this immersive Yoga Nidra practice inspired by the ancient symbol of the labyrinth. Unlike a maze designed to confuse, a labyrinth has only one path—spiraling through seven rings that lead you deeper into yourself until you arrive at the truth waiting at the center.
This guided meditation takes you on a sacred journey inward, moving through:

Seven rings of consciousness - each corresponding to layers of your being (body, breath, energy, emotions, and beyond)
Deep body awareness - a comprehensive scan that grounds and relaxes every part of you
Visualization journey - walking the labyrinth's spiral path to meet your true self at the center
Integration - bringing the wisdom and wholeness discovered at the center back into your life

Transcript

Welcome to this practice of Yoga Nidra.

Find your way to Savasana,

Lying on your back,

With your body completely supported by the earth beneath you.

Allow your legs to fall open,

Your palms to face up as a gesture of receiving,

Of opening,

And of trust.

Take all the time you need to settle,

Adjusting anything that needs adjusting.

Perhaps the blanket underneath you,

The pillow under your knees or head.

Create a nest of comfort,

A sacred space for this journey.

As you rest here,

Know that you are about to embark on a journey.

Not outward,

But inward,

Toward home,

Toward the truth of who you are beneath all the layers,

All the roles,

And all the stories.

The labyrinth is not a maze.

A maze is designed to confuse you,

To get you lost.

But a labyrinth has only one path.

You cannot get lost in a labyrinth.

You can only surrender to the journey,

Trusting that the path will take you exactly where you need to go.

Today,

You walk the labyrinth of your own consciousness,

The journey to the center,

The journey home to yourself.

Close your eyes,

And as you do,

Imagine you're standing at the entrance of an ancient labyrinth.

The path stretches before you,

Winding,

Turning,

Circling back on itself,

But always,

Always leading you closer to the center.

Take a breath,

And step forward.

The journey begins.

Before you walk the labyrinth,

You set an intention.

In the traditional practice of yoga nidra,

We call this sankalpa,

A heartfelt resolve,

A seed,

Planted in the fertile soil of your deepest consciousness.

Your sankalpa today is your compass,

Your north star,

The reason you're making this journey inward.

Perhaps it's,

I am finding my way home.

Or,

I trust the path.

Or,

I return to my center.

Let your sankalpa arise naturally from within,

Like a whisper from the center of the labyrinth calling you home.

Don't force it.

Don't think it.

Feel it.

When it comes,

Repeat it silently,

Three times to yourself,

Feeling it settle into your heart like a stone dropped into still water.

The intention will guide you through every turn of the labyrinth,

Through every layer you pass through,

On your way to the center.

Bring your awareness to your natural breath.

Don't change it.

Don't control it.

Just observe it.

Your breath is your thread.

It will guide you through this labyrinth.

It will keep you connected to your body,

To this moment,

And to your center.

No matter how deep you go,

No matter how many turns you take,

Your breath will be there,

Steady and constant,

Leading you home always.

Notice the rhythm of your breath,

The inhale and the exhale,

The pause between.

Each breath is a step on the path.

Each breath takes you deeper,

Closer to the center.

Inhale,

One step forward.

Exhale,

One step deeper.

Inhale,

Turning left.

Exhale,

Turning right.

The path winds,

But your breath never wavers.

It knows the way,

Even when you don't.

So let your breath be natural,

Effortless,

Like footsteps on an ancient path.

You don't have to think about where you're going.

You just have to keep breathing,

Keep walking,

And keep trusting.

Count your breaths if you like.

Inhale,

One.

Exhale,

One.

Inhale,

Two.

Exhale,

Two.

Keep going like that,

Up to ten.

And then begin again,

Each cycle of breath taking you a bit further into the ring of the labyrinth,

Another layer deeper.

Follow your breath.

The labyrinth has seven rings.

Seven layers you must pass through on your journey to the center.

Each ring corresponds to a part of your body,

A layer of your being.

As we journey through the body,

We journey through the labyrinth,

Spiraling inward and coming home.

Stepping onto the outermost ring of the labyrinth,

The outermost circle where you meet the world,

Where you extend yourself into life.

This is your right side,

Your active side,

Your doing side.

Bring your awareness to your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your right hand,

Back of your right hand,

Your entire right hand,

Your right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder.

Feel the weight of your right arm sinking into the earth.

Your right armpit,

Right side of your rib cage,

Right waist,

Right hip,

Right buttock,

Right thigh,

Right kneecap,

Right shin,

Right calf muscle,

Right ankle.

The top of your right foot,

The sole of your right foot,

Your right heel,

Big toe,

Second toe,

Third toe,

Fourth toe,

And pinky toe.

Feel your entire right side of the body from your right fingertips to your right toes.

Feel it all at once.

This is the side you extend into the world.

Feel it relaxing,

Releasing,

Softening as you move deeper into the labyrinth.

You turn a corner in the labyrinth and you're walking the second ring now,

The left side of the body,

The receptive side,

The being side,

The intuitive side.

Bring your awareness to your left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

The palm of your left hand,

The back of your left hand,

Your entire left hand,

Your left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder.

Let your whole left arm feel heavy into the earth,

The left armpit,

The left side of your rib cage,

Expanding and contracting with each breath.

The left waist,

Hip,

Buttock,

Thigh,

Kneecap,

Shin,

Ankle,

Top of your left foot,

Sole of your left foot,

Left heel,

Big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Feel your whole left side from the fingertips to the toes.

This is your receptive side,

Your lunar side,

Your side of mystery and intuition.

Feel it softening,

Opening,

Releasing as you spiral deeper into the labyrinth.

The path turns again and you're walking the third rung now,

The back of your body.

Everything that supports you,

Everything behind you,

Your foundation and your history.

Bring awareness to the back of your head resting against the earth,

The weight,

The shape,

The support.

The back of the neck,

Right shoulder blade,

Left shoulder blade,

The space between the shoulder blades,

The cervical spine,

The sacred staff.

Start at the base of your skull,

Seven cervical vertebra,

The pathway of communication,

12 thoracic vertebra.

Five lumbar vertebra,

The foundation of your structure and your sacrum,

The sacred bone,

Triangular solid holding you.

Your tailbone,

The coccyx,

The remnant of your animal self,

Your ancient self.

Feel your entire spine as one continuous column,

Flexible,

Strong.

The right buttock,

The left buttock,

The sitting bones,

The back of your right thigh,

Back of your left thigh,

Back of your right knee,

Back of your left knee.

Your right calf,

Left calf,

Right heel and left heel.

The entire back body from the back of your head to the backs of your heels.

All the strength you don't see but that's always there.

Feel it being held by the earth.

Turning deeper into the labyrinth,

We enter the next rung,

The fourth rung,

The front of the body,

The face that we show to the world,

Your vulnerability,

Openness and expression.

Awareness to the crown,

Forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

The space between your eyebrows.

The right eyelid,

Soft and heavy,

The left eyelid,

Your right eye beneath the lid,

Your left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

Bridge of the nose,

Tip of the nose.

Your nostrils breathing in,

Breathing out.

The upper lip,

The lower lip,

The corners of the mouth,

The chin,

The jaw.

Let it be soft,

Released.

Your tongue resting in your mouth,

Your throat,

That vulnerable front of the neck,

Right collarbone,

Left collarbone,

Breastbone,

The right breast,

The left breast,

The center of your chest,

Your heart space.

Your upper abdomen,

Solar plexus,

Seat of your power,

The navel,

Lower abdomen,

Pelvis,

The entire front of the body from the crown to the pubic bone.

How you meet the world,

What you offer,

Feel it soften,

Undefended and open.

And now you turn deeper into the labyrinth,

The fifth ring,

The inner spaces,

The organs,

The hidden landscape within your body that works tirelessly to keep you alive.

Bring your awareness inside your skull,

Your brain,

That three-pound universe,

Processing,

Thinking,

Dreaming,

Being.

Your pituitary gland,

Pineal gland,

That tiny pine cone-shaped gland that secretes melatonin,

That some call the seed of the soul.

Down to your throat,

The thyroid gland,

The front of the neck,

Regulating metabolism,

Your energy,

Your lungs,

Right lung with three lobes,

Left lung with two lobes,

Making room for your heart.

Feel them expanding with each inhale,

Releasing with each exhale.

Your heart,

Fist-sized,

Tireless,

Beating about 100,

000 times every day,

Four chambers,

Four valves,

Pumping blood through 60,

000 miles of blood vessels in your body,

Beating since before you were born.

Feel it now,

That faithful rhythm.

Your liver on your right side,

Your largest internal organ,

Detoxifying,

Processing,

Working.

Your stomach,

Your spleen on the left,

Your pancreas,

Your kidneys,

One on each side of your spine,

Filtering your blood,

Balancing your fluids.

Your intestines,

Small and large,

Coiled and folded.

Your bladder,

Your reproductive organs,

All these organs working together,

A symphony of systems keeping you alive without you having to think about it.

Honor them,

Thank them.

The path turns again and you're walking the sixth rung,

The energy body,

The subtle body,

The chakras aligned along the spine like jewels on a thread.

The first chakra,

Muladhara,

Root chakra,

At the base of your spine,

Red like a ruby,

Your foundation,

Your survival,

Your connection to earth,

Feel it glowing.

The second chakra,

Svadhisthana,

Sacral chakra,

Just below your navel,

Orange like a carnelian,

Your creativity,

Your emotions,

Your flow,

Feel it glowing.

The third chakra,

Manipura,

Solar plexus chakra,

At your navel,

The upper abdomen,

Yellow like citrine.

Your power,

Your will,

Your fire,

Your sense of self,

Feel it glowing.

Your fourth chakra,

Anahata,

Heart chakra,

At the center of your chest,

Green like an emerald,

Your love,

Your compassion,

Your connection,

Feel it glowing.

The fifth chakra,

Visuddha,

Throat chakra,

At your throat,

Blue like a sapphire,

Your voice,

Your truth,

Your expression,

Feel it glowing.

The sixth chakra,

Anja,

Third eye chakra,

Between the eyebrows,

Indigo like lapis lazuli,

Your intuition,

Your insight,

Your inner vision,

Feel it glowing.

And your seventh chakra,

Sahasrara,

Crown chakra,

At the crown of the head,

Violet or white like an amethyst or a diamond,

Your connection to the divine,

To consciousness itself,

To all that is,

Feel it glowing.

All seven chakras,

Like seven stars,

Along your central channel,

Glowing,

Spinning,

And balanced.

Your energy body,

Luminous and alive.

You're getting close now,

You can feel it,

The center is near.

The final ring of the labyrinth,

Before the center.

This is where all the parts come together,

Where you can experience yourself as whole,

Complete.

The whole right arm,

The whole left arm,

Both arms together.

Your whole right leg,

Your whole left leg,

Both legs together.

Your whole back body,

Your whole front body,

Your entire head,

Your entire torso,

Your entire body.

Your body as one unified,

Integrated whole.

Not a collection of parts,

But as a living system,

A miracle of organization,

Consciousness inhabiting form.

Feel your body from the inside,

The space your body occupies,

The boundary of your skin,

The energy field around you.

You are complete,

You are whole,

And you are ready to enter the center.

And now,

In your mind's eye,

See ahead of you the center of the labyrinth.

You've been walking for so long,

Through so many turns,

So many rungs,

And now,

Finally,

The center.

This is an opening ahead,

A circular clearing at the heart of the labyrinth,

And you step through.

The center is quiet,

Still,

Sacred,

And the path ends here.

This is the destination,

The point of the whole journey.

Look around,

What does the center of the labyrinth look like?

Maybe it's a garden,

Lush,

Green,

Full of flowers you've never seen before.

Or maybe it's a temple with ancient stone walls and pillars reaching for the sky.

Maybe it's a simple clearing under an open sky or a cave,

Warm and dark and womb-like.

Or maybe it's just made of light,

Pure,

Radiant light.

However it appears to you is perfect.

This is your center,

The home you've been walking toward.

And in the middle of this sacred center is something waiting for you.

Walk toward it now.

As you approach the center,

You see a figure sitting there,

A person,

Radiant,

Peaceful,

Complete.

As you get closer,

You realize this is you,

Your true self.

The you that exists underneath all the layers of conditioning,

The wounds,

And the armor.

The essential you that has always been there,

Waiting patiently at the center while the rest of you wandered through the outer rings.

This version of you is not worried,

Anxious,

Or striving,

Not trying to be anything other than what is.

It's not performing,

Not proving,

Just being fully,

Completely,

Effortlessly being.

Approach this true self and look into their eyes,

Your eyes.

What do you see there?

Wisdom?

Peace?

Love?

Wholeness?

Your true self smiles at you.

They've been expecting you.

They've been here all along,

Waiting for you to find your way back.

They speak,

Not with words necessarily,

But with a knowing that enters your heart directly.

Welcome home.

I've missed you.

You've been wandering in the outer rings for so long,

Living in your roles and stories,

Your fear,

Your striving.

But I've been here at the center,

Holding the truth of who you are,

Unchanging,

Unshakable.

You are not your job,

Your achievements,

Your failures,

Your wounds,

Or your past.

You are not even your thoughts or feelings.

Those are things you experience,

Things you do,

But they are not who you are.

Who you are is this peace,

Presence,

The consciousness that observes everything but is touched by nothing.

This love that doesn't need a reason.

This wholeness that was never broken.

You've been searching everywhere,

In relationships,

In success,

In validation,

In things,

In experiences.

But what you've been seeking has been here all along,

At the center,

In yourself.

Your true self reaches out,

Places both hands over your heart.

And as they do,

You feel something shift.

Something open.

Something that's been clenched for years,

Maybe your whole life.

Release.

I'm giving you back to yourself,

Your true self says.

All the parts that you gave away.

All the energy you spent trying to be what others wanted.

All the power you handed over to people and circumstances and fears.

I'm calling it all back.

Back home.

And you feel it.

Energy,

Power,

Light,

Life force.

Flowing back like rivers returning to the ocean.

Pieces of yourself you didn't even know you were missing,

Returning.

Wholeness flooding through you.

And your true self pulls something from their heart.

A glowing sphere of light and places it in your chest.

This is your essence,

They say.

This is your gift.

This is what you came here to remember.

Take it with you when you leave the center and don't forget it again.

What is this gift?

What quality,

What truth,

What power are you reclaiming?

Perhaps it's worthiness.

Your voice.

Your joy.

Freedom.

Simply the knowing that you are enough exactly as you are right now.

Receive this gift.

Let it integrate into your heart.

Let it light you from within.

Your true self embraces you.

And as they do,

You realize you are not two separate beings.

You are one.

Remember,

Your true self whispers.

When you leave the center and walk back through the labyrinth,

You don't have to become this.

You are this.

You have been this.

You just remembered.

You nod.

You understand.

And this isn't a one-time journey.

The labyrinth is always here.

The center always accessible.

All you have to do is turn inward,

Follow your breath,

And walk the path home.

Now,

Your true self invites you to sit with them in the center side by side.

However it feels right,

Just here.

In the center of the labyrinth.

In the center of yourself.

In the center of your being.

Nothing to do.

Nowhere to go.

No one to become.

Just this.

The silence that is not empty but full.

This is your true home.

Rest,

Be still,

And know that you are home.

Begin to notice your breath.

You've received what you came for.

You remembered who you are.

It's time to bring that knowing back into your life and back into the world.

So from the center you stand.

You turn and you walk the path that leads out of the center.

But you're different now than when you entered.

You're remembering something.

You step back onto the path.

Walking it in reverse.

But you don't leave the center behind.

You carry it with you.

The center is now in you.

And with each step,

You're integrating what you've received.

The gift,

The knowing,

The wholeness.

It's weaving into your cells,

Your bones,

And your breath.

And you pass through the seven rings.

The energy body.

The inner organs.

The front body.

The back body.

The left side.

The right side.

Walking all seven rings in reverse.

And now you see it ahead.

The entrance.

The place where you began.

You're back in the world.

Back in your life.

But not the same.

You've been to the center.

You've met your true self.

And you remember who you are.

The journey is complete.

Bring your awareness back to your sankalpa.

The intention you set at the beginning of this journey.

The seed that you planted.

Repeat it now three times.

Now bring your awareness back to your body lying here in shavasana.

Feel the earth beneath you.

Feel the labyrinth moving through you.

That thread.

Still present.

Deepen your breath.

Longer inhales.

Fuller exhales.

Wiggle your fingers and toes.

Stretch your arms overhead if that feels good.

Bend your knees.

Roll to one side and rest for a moment in fetal position.

Curled like a seed.

Holding the center within you.

And when you're ready,

Use your hands to press yourself up.

Feel yourself seated here.

Grounded.

Hands at the heart center.

Feel it here.

The center of the labyrinth.

The home you found.

The truth you remembered.

It goes with you.

It is you.

Honor yourself for taking the journey.

For having the courage.

For finding your way.

Bow now to the truth within you.

Thank you for walking this path.

Thank you for coming home.

Thank you for being exactly who you are.

When you're ready,

Gently open your eyes and bring the light of the center back to the world with you.

Namaste.

Reviews

Just wonderful I will be returning to this again. Thank you💐🕊️🙏

Perfect
Thank you Nicole 🙏