Yoga Nidra: Self-Care - Safe & Sound

This soothing Yoga Nidra offers a sanctuary to cultivate a deep sense of safety and self-care. Through guided imagery and the healing vibrations of sound, you’ll journey inward to reconnect with what feels sacred and restorative within you. Designed to release tension, ease anxiety, and promote inner harmony, this practice gently supports your body and mind in finding balance and peace.

Perfect for moments when life feels overwhelming, this meditation invites you to rest in a cocoon of safety, realign with your inner wholeness, and emerge feeling grounded, refreshed, and deeply cared for.

Transcript

Welcome to this practice of Yoga Nidra.

In this practice,

We bring ourselves back in connection with our body and anchor into a felt sense of safety.

This is a journey to what's sacred and healing.

Before we begin,

Take a moment to set yourself up with your Nidra nest by choosing to lie or sit on a comfortable surface that supports your body fully.

Feel free to place some cushions beneath your thighs or knees and a blanket to cover you as your body temperature will drop as we move deeper into Yoga Nidra.

You may choose to cover your eyes with an eye pillow or towel.

If you'd like to have a sense of containment,

Then you experiment with placing a weighted bag or cushion on your feet or pelvis or anywhere else you'd like.

Resolve to get real comfy and cozy as you settle into your Nidra nest.

As you soften into the earth beneath you,

Know you are welcome here,

In this space,

On this land.

Fully welcome.

Whatever arises within,

Be it sensations,

Feelings,

Emotions,

Thoughts,

Desires,

Images,

Tears,

Smiles,

All are welcome here.

If any distractions arise from outside,

Allow it all to be here with a sense of welcoming,

An invitation to move you more deeply within,

Knowing all along that you are held here in a safe space.

Give yourself full permission to simply move through this practice in any way that feels good to you.

There are no pressures,

No demands placed on you to be any other way than you truly are.

This practice is to fully support your body's deepest healing wisdom.

Now,

Take a deep breath in through the nose,

Hold for a moment,

Let a bit of tension build,

And then let go into the earth beneath you with a long,

Outgoing sigh.

As we enter this Yoga Nidra,

Simply allow your body to respond non-mentally and directly to my words,

Without any interference from the mind.

Even if it continues to chatter,

Allow yourself to drop back behind the movement of your mind.

Now,

Shift from thinking and doing to feeling and being.

Take another deep breath in,

And with a humming sound on the exhaling breath,

Let go.

Hmmmm.

Take another deep breath in,

And hum it out.

Let go even more.

One more breath in.

Humming it out.

Hmmmm.

Hmmmm.

Follow the humming sound and vibration into stillness.

Bathe in the sensations.

Feel the impact of the vibration flowing through the whole body and enter a quieter state of being.

As we enter a quieter state of being,

Imagine or sense an inner landscape that invites a feeling of safety,

Protection,

And peace.

A place,

Perhaps in nature,

Like a forest,

Or by a stream,

Or on a beach,

Or maybe a cozy room.

See the colors and shapes that appear.

Hear the sounds,

Both near and far.

In this inner landscape,

Notice the scents in the air,

The temperature,

As well as any tastes.

Feel the ground beneath your feet.

Let this inner landscape come alive with all your senses.

Notice where you may feel a restriction or lack of sense of safety.

Ask the sensation,

What can I bring to create a little more safety?

Is it an animal,

Perhaps a power animal,

Or a loved one or wise one?

Is it an element of nature,

Like a plant or a tree,

Or a magical object,

Or connection with higher guidance,

Or anything else that can be invited in to deepen your sense of felt safety and well-being to be with you on this journey.

Simply notice what spontaneously shows up.

Then allow the image of this resource to emerge in your mind's eye.

Drink it in.

Really savor it.

Draw it down to the sensation.

Allow this sense of safety,

Protection,

And peace to echo through your whole being.

Allow this sense of safety,

Protection,

And peace to echo through your whole being.

And let the echo settle you more deeply into your ground of being which can never be touched by any outside forces.

Know you are held safely here.

Let this be your intention for this practice.

I am held safely,

And I can rest deeply now.

I am held safely,

And I can rest deeply now.

I am held safely,

And I can rest deeply now.

Know that you can call forth this inner sanctuary if any disturbances arise,

Whether internal,

Be it images,

Emotions,

Memories,

Or be it external distractions.

Let your inner sanctuary reconnect you to the ground of your own being,

Recognizing you can return here at a moment's notice.

Give yourself full permission to simply receive this practice in any way that feels good to you.

In fact,

Closely follow and deepen into what feels especially good.

There are no pressures,

No demands,

No expectations placed on you to be any other way than you truly are.

Now,

Simply rest at ease,

Follow my guidance,

And know that simply to be here is enough.

Now,

Allow my voice to be your guide as we venture around the body.

Feel your attention awaken sensation in each area of the body that is named.

Invite your awareness to remain present and aware.

Now bring attention to your mouth,

Mouth,

Jaw,

Cheeks,

Right ear,

Left ear,

Eyebrow center,

Right eye,

Left eye,

Both orbits of the eyes,

Sense both eyes as orbs of radiant sensation,

Temples,

Forehead,

Scalp,

Back of the head,

Throat and neck,

Sense the whole head as an orb of radiant sensation,

A right shoulder,

Upper arm,

Elbow,

Lower arm,

Wrist,

Palm of the right hand,

All five fingers,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Right arm as an orb of luminous sensation,

Sense the hollow between your collarbones,

Center of the chest,

Navel center,

Pubic bone,

Pelvic bowl,

Upper back,

Middle back,

Lower back,

Sacrum,

Sense the whole length of the spine as a highway of vibrating sensation,

Right hip,

Thigh,

Ankle,

Sole of right foot,

All five toes,

Ankle,

Shin,

Thigh,

Right hip,

Sense the whole right leg as an orb of radiant sensation,

Now bring your attention to left shoulder,

Upper arm,

Elbow,

Lower arm,

Wrist,

Palm of the left hand,

All five fingers,

Wrist,

Lower arm,

Elbow,

Navel,

Upper arm,

Shoulder,

Sense the whole left arm as an orb of luminous sensation,

Sense the hollow between your collarbones,

Center of chest and heart space,

Navel center,

Pubic bone,

Pelvic bowl,

Upper back,

Middle back,

Lower back,

Sacrum,

Left hip,

Thigh,

Knee,

Calf,

Ankle,

Sole of left foot,

All five toes,

Ankle,

Shin,

Knee,

Left hip,

Sense the whole left leg as an orb of radiant sensation,

Sense both legs as orbs of vibrating sensation,

Sense the whole torso as an orb of radiant luminosity,

Sense both arms as vibrant sensation,

Sense your head a pulsing sphere of radiance,

Sense the wholeness of your body radiating in all directions,

Legs,

Arms,

Torso,

Head,

Whole body,

Whole body,

One global field of radiating sensation,

Reaching out into the silent space around you,

Allow the body to descend further into stillness,

At any time sense your inner sanctuary as the ground of being that is safe and at ease,

Sensing your whole body resting upon and being held by the earth beneath you,

Now simply become aware of the rising and falling of the breath,

As you inhale the navel rising,

As you exhale the navel falling,

As you exhale the navel falling,

Simply notice the breath breathing itself,

For the next several breaths you are invited to inhale through the nose,

And upon exhaling gently purse the lips almost like you were whistling,

And empty the breath out through the mouth with control,

As though breathing steadily out through a straw,

Breathe in through the nose,

Fill your lungs fully,

And completely without straining,

And exhale with softly pursed lips until you have emptied the breath completely,

Out the mouth,

You exhale a steady stream of breath,

And inhaling through the nose,

Each time you exhale through pursed lips empty your mind of all expectations,

And release any tensions through the breath,

Each time you inhale drop into a deeper level of silent awareness,

And with each exhale let go even more,

Now drop that breath and come back to your natural breathing rhythm through the nose,

With each breath drop into a greater stillness and ease,

And bring your attention now to your eyebrow center,

Allow the following images to appear as though projected onto a screen,

Or if visualizing does not come naturally,

Simply allow for a feeling to be evoked within,

And observe the effects as they resound through you,

Remaining open and present to all that passes in the field of consciousness,

A full moon glistening on snow,

Torrential rains pouring from dark clouds passing in the distance,

The hum of insects surrounding a majestic tree in blossom,

Endless desert sands and dunes,

The smell of moist earth in a cave,

And allow for any spontaneous images to arise,

And watch the dissolving of the feelings and images that have been evoked,

Dissolving into a vast pervading stillness,

Silence,

And spaciousness,

And rest in this vast,

Open space,

Trusting fully that you are held in an ocean of compassionate,

Loving awareness,

And sensing into your spacious beingness,

Rest in this vast,

Open space of your heart,

Welcome the timeless,

Boundless peace and compassion available to you in these moments,

And be totally present,

Resting in the sacred stillness of your own heartful being,

With the blossoming of an inner smile at your heart,

An inner smile that spreads from your heart down your arms,

Legs,

Head,

Each part smiling,

Opening to a joyful way of being,

Here you are held within the domain of grace,

Here you invoke the loving presence that can empower your intentions,

Let this intention echo through your whole being,

I am held safely,

And I can rest deeply now,

I am held safely,

And I can rest deeply now,

I am held safely,

And I can rest deeply now,

Now see what arises as you sense into that which draws you towards what you love,

This is a way of being born of your heart,

Allow yourself to gently move back to your waking state of awareness,

Drifting back to the surface of waking consciousness,

Now notice the in and out flow of your breath,

The rising and falling of your belly and chest with the breath,

As your consciousness rises,

With your own inner resources holding you safely,

Keep a tendril of awareness deeply rooted to the timeless,

Boundless peace of your own spacious beingness,

Repeat to yourself once again,

I am held safely,

And I can rest deeply now,

Now when you are ready,

Imagine first bringing movement back into your body before actually doing so,

This generates a response in the motor cortex and initiates an energy flow that enlivens the body,

Then in your own time,

Invite some movement back into the body,

Bring some movement into fingers and toes,

Then take a moment to track and feel what shifts in your body,

And notice energy returning and continue then to slowly stretch with generosity,

With a luscious ease and movement,

Perhaps with a sound like a delightful squeal,

Whatever brings delight,

Whatever place or person or creature or plant or smell or song or sound that brings delight,

Welcome it in,

Welcome it in with generous warmth and love,

Stretch out arms,

Hands,

Legs and feet,

Wiggle your body,

Take your time,

Do not hurry,

As you shift your attention back to your day,

Take a moment to offer gratitude emerging from your heart space for this time you so generously are giving to yourself,

For this practice,

And for anyone supporting you at this time in your life,

Aligning you to be true to the spirit of care,

Balance and generosity.

This yoga nidra is now complete.

Peace,

Peace,

Peace.

Reviews

I feel safe and relaxed!! Thank You!! It was very helpful!! 💚