Welcome to this deeply restorative yoga nidra meditation practice designed to help you reconnect with your true self,
Cultivate self-trust,
And embody confidence with ease.
Through relaxation,
Visualization,
And subconscious reprogramming,
You will release limiting beliefs,
Embrace your worth,
And step fully into the life you are meant to live.
Allow yourself to soften,
Receive,
And transform as you rest deeply in this healing journey.
Welcome to the Mindful Movement.
I'm Sarah Raymond.
I invite you to make yourself comfortable.
Take a moment to settle into your space.
Let your body find a position that feels natural,
Supported,
And at ease.
As we begin,
Look around your space,
Noticing the shapes,
The light,
The familiar presence of this space.
Allow this noticing to bring about a sense of safety.
There's nothing you need to do,
Nowhere else to be.
This time is just for you.
With this sense of safety,
Allow your eyes to close when you are ready.
Sense the solid support beneath you,
The ground,
The chair,
Or the bed,
Holding you,
Supporting you,
Steady beneath you.
As you relax,
Silently set an intention for yourself.
A simple,
Present-tense statement that reflects the deep truth you wish to embody.
Perhaps I trust myself completely,
Or I am whole exactly as I am.
And now,
Bring your awareness to your breath.
Without needing to change it,
Simply observe.
The gentle rise and the natural release.
The soft inhale and the effortless exhale.
With each breath,
Invite your body to soften just a little bit more.
Inhale,
Feeling it expand gently through your ribs and belly.
Exhale,
Release,
Letting go of the day,
The thoughts,
And any tension.
Simply let everything settle.
Inhale,
Feel the air nourish you.
Exhale,
Surrender into stillness.
With each breath,
You become more present,
More grounded,
More safe.
With your physical body resting in stillness,
With your thinking mind calming,
And your breath moving in its own natural rhythm,
You are ready to journey inward.
In a moment,
I will count down from 10 to 1.
And with each number,
You will find yourself drifting deeper and deeper into relaxation.
Deeper into peace.
Deeper into a pleasant connection with yourself.
Each number brings you closer to a safe sanctuary in your mind,
A resourced state.
This may be a place you have been to before,
Or one that exists only in your mind.
There is nothing to do,
No effort to make.
Simply listen and allow.
10.
A gentle wave of relaxation begins at the top of your head,
Softening your forehead and releasing the tiny muscles around your eyes.
9.
Your jaw loosens,
Your shoulders relax,
And tension melts effortlessly.
8.
Your arms feel pleasantly heavier now,
As if sinking into the warmth beneath you.
7.
Your breath is steady,
Your chest rising and falling with ease.
8.
You sense yourself moving closer to safety.
9.
Your belly softens,
Your hips release,
And you let go just a little more.
10.
Your legs,
Your feet,
And every part of you is resting,
Fully supported.
You sense your imagination is moving you to your personal safe sanctuary.
11.
And it feels so good.
4.
Your entire body feels as if it is melting into the surface beneath you,
Effortlessly held,
Effortlessly safe.
3.
You drift deeper,
Your mind calm,
Your body somehow both weightless and heavy,
Fully supported by the surface beneath you.
2.
All outside noise fades into the distance.
3.
There is only stillness,
Only peace.
1.
You have arrived,
Deeply relaxed,
Deeply safe,
Deeply open.
2.
And now,
Resting in this space of stillness,
You begin to sense the presence of a safe sanctuary,
A place of deep safety,
Deep peace.
3.
You do not need to search for it,
Simply allow it to reveal itself to you.
Perhaps it is a quiet forest,
The sun filtering through the trees,
Or a warm beach,
The waves gently rolling onto the shore.
4.
Wherever you arrive in your mind,
Trust that this is the perfect place for you at this moment.
Take in the details of your sanctuary,
The colors,
The way the light moves,
The subtle sounds around you.
This is your sacred space,
A space where you are completely free,
Safe,
And at peace.
5.
Here you are held and you are supported.
As you rest in this sanctuary,
Your body surrenders fully into deep,
Effortless relaxation.
6.
There is nothing to do,
Nothing to change,
Just be here in this moment and allow the journey to unfold.
7.
Bring your awareness to the space between your eyebrows,
The gentle energy that lives here,
A space of inner knowing,
An energy of quiet wisdom and peace.
8.
From this place,
Begin to sense a warmth within you.
This warmth expands,
Radiating through you like the soft morning sun,
Filling you with comfort,
With ease,
And with a sense of wholeness.
This warmth flows through your body,
Moving down your arms,
Through your fingertips,
Down your spine,
Through your legs,
And all the way to the soles of your feet.
Your entire being is bathed in this gentle light,
A light that is protective,
Healing,
And infinite,
A light that connects you to the web of the energy of the universe.
9.
As you rest in this sanctuary,
A quiet presence stirs within you,
Gentle,
Familiar,
Timeless.
There is no need to search,
No need to force.
10.
Simply allow.
As you continue to relax,
You begin to sense the presence of your inner child,
The younger you.
Perhaps a single version of your younger self appears,
Or maybe multiple ages,
Each holding their own emotions,
Their own needs.
However they show up,
Trust that it is right.
11.
And now,
From the warmth of your heart,
Invite them closer.
See them standing before you,
Or simply feel their presence.
Maybe they look up at you with curiosity,
Longing,
Or quiet hope.
Maybe they have something to say.
Or perhaps they simply need to be seen.
12.
You are here now,
And you are ready to receive them.
Take a moment to meet their needs and make a connection.
Take a slow,
Steady breath in,
And as you exhale,
Open your heart fully to them.
13.
Feel the radiant warmth of your own love and acceptance flowing from you,
Wrapping around them like a gentle embrace.
Your younger self feels this,
Senses this,
And absorbs your love.
Here in the sanctuary,
All of their needs are met.
If they need comfort,
You offer it.
If they need reassurance,
You provide it.
If they need to be held,
Protected,
And loved,
You welcome them into your arms.
You are their safe space.
Now,
With every natural breath,
Imagine them merging into your heart,
Fully embraced,
Fully held,
Forever safe within you.
14.
Each inhale is like a gentle,
Loving hug,
Wrapping them in warmth.
Each exhale is a whisper of reassurance,
Letting them know you are safe,
You are loved,
You are enough,
Exactly as you are.
15.
This deep knowing settles in.
Your inner child is no longer alone.
They no longer need to search for safety,
Because you are here,
And you always will be.
16.
You feel this bond strengthening between you.
Now,
As you rest in this deep space of connection and safety,
Allow my words to become your words,
And settle effortlessly within you.
17.
There is nothing to do,
No need to try,
Simply receive.
With each natural and automatic breath,
These truths are absorbing into the deepest parts of you,
Naturally and effortlessly.
18.
My words become your words,
And your subconscious mind accepts them fully.
I am enough,
Exactly as I am.
I am whole,
I belong,
I am worthy.
19.
I am filled with unconditional self-love.
I am lovable.
I am deserving of love,
Just as I am.
The world is a better place,
Because I am in it.
I am part of a connected web of the universe.
I am never alone.
I am important and valuable.
My voice matters,
My presence matters.
I am beautiful inside and out.
I bring joy and life to others,
Simply by being me.
Joy is my birthright,
And I welcome it fully.
I trust myself completely.
I am my own safe place.
I feel at home within myself.
I do not have to be perfect to be deeply worthy and lovable.
I am compassionate to others,
And I am deserving of that same compassion.
Making mistakes is a natural part of growth.
20.
I embrace being who I am today.
I feel secure in who I am.
I am free to express myself fully and authentically.
I move through life with ease and confidence.
I allow myself to enjoy life,
Knowing my needs matter.
I choose to prioritize myself,
My needs,
And my health,
Because I am worthy.
I allow myself to rest.
I allow myself to receive.
21.
I am strong,
Healthy,
And vital.
I am smart and capable.
I trust myself.
I welcome life as it comes,
Knowing I can handle whatever unfolds.
22.
I am fully capable of living the life I desire.
I forgive myself for past limiting beliefs.
They are behind me now.
I am resilient,
And I am capable of handling any emotions that arise.
23.
I choose what is healthy and nourishing,
Because I am worthy of feeling my best.
It is safe for me to trust in the unfolding of my life.
I release the need to control and embrace the flow of life.
The universe is taking care of me,
And I trust that everything is working out in my favor.
I am growing,
Evolving,
And expanding in exactly the right way.
With every breath,
These words sink deeper into your mind,
Becoming part of you,
Becoming your truth.
No need to force.
No need to try.
They are already taking root.
They are already yours.
As you breathe these words in,
You feel a quiet certainty settling deep within you.
A deep knowing that you are stepping into the truest,
Most powerful version of yourself.
As these truths settle deeply within you,
Your subconscious mind is already integrating them,
Shaping the way you see yourself and the way you move through the world.
Now,
As this transformation solidifies and integrates within you,
You begin to sense something new forming.
A vision,
A glimpse of the future you,
A vision of yourself living fully,
Confidently,
And at ease.
As this vision comes into focus,
You prepare to step forward,
Ready to become this version of yourself.
And now,
In this deep state of relaxation,
I invite you to step into the future version of yourself,
Not as something far away,
But as a version of yourself that already exists within.
A version of you that is simply waiting to be embodied,
Lived,
And expressed.
There's no rush,
No need to force anything.
Simply allow your mind to open and expand,
To welcome this vision.
Begin to imagine yourself in a future moment,
Fully aligned with your deepest truths.
A moment where you are living freely,
Fully,
And with ease.
What do you feel in your body?
What are the qualities that you embody?
Let the details unfold naturally,
Trusting that whatever emerges is exactly what you need to see.
And now,
As this scene takes shape,
Allow yourself to step into it fully,
Not as an observer,
But as the one experiencing it,
Living it,
Embodying it.
Feel the way confidence radiates through you,
A quiet certainty,
A steady trust in yourself and your path.
Notice how light and expansive it feels to move through the world without hesitation and without self-doubt.
Feel the joy,
The freedom,
The ease that comes from knowing that you are enough,
Exactly as you are.
And in this version of your life,
Notice how effortlessly self-compassion flows,
How easy it feels to prioritize yourself,
To choose what nourishes you,
To set boundaries,
To honor your own needs.
Notice how naturally you extend kindness to yourself,
Just as you do for others.
Feel the deep peace of self-acceptance,
The freedom of knowing that you no longer need to prove anything to anyone.
You are already this person.
This version of you is already within you.
And the more you embrace these truths,
The more natural it becomes to live this way,
To feel this way,
To move through the world with this deep unshakable trust.
Allow this vision to anchor deeply into your being.
Let it settle into your muscles and your bones,
So that when you step back into your day,
These feelings,
This confidence,
And this ease stay with you.
Now,
As you prepare to return to a full awareness,
You will do so with the certainty that this transformation continues far beyond this moment.
It is happening naturally with each passing day.
Take a long,
Slow breath in,
And as you exhale,
Begin to bring awareness back to your physical body.
Feel the support beneath you,
The rhythm of your breath,
The energy of this moment settling fully into your being.
And as I count from one to five,
You can come back to full awareness,
Carrying all that you have received with you.
So,
One,
Gently returning your awareness to the space around you.
Two,
Feeling your fingers and toes,
Sensing warmth and movement.
Three,
Bringing back clarity,
Confidence,
And ease.
Four,
Carrying all these shifts with you,
Fully integrated into your daily life.
Five,
Eyes open,
Fully alert,
Fully present,
And deeply refreshed and renewed.
You can step forward,
Feeling lighter,
Clearer,
And more aligned with who you truly are.
Take this quiet knowing that you are always becoming more of who you are meant to be.
