This Yoga Nidra session is designed to help your body unwind,
Release stored up tension,
And restore a sense of peace.
There is nothing you need to do or get right.
Simply rest and allow your body to receive.
We'll begin the practice by taking time to get truly comfortable.
Allow yourself to settle in a way that feels deeply supportive.
You might lie flat on your back in Shavasana,
Or choose another position that feels restful for your body today.
Use a blanket if you'd like.
Your body temperature may naturally drop as you relax,
And warmth can help your body soften more deeply.
You might place a pillow or a rolled towel beneath your knees to release tension in your lower back.
If your neck needs extra support,
You can gently roll a towel behind the curve of your neck,
Or rest your head on a supportive pillow.
Feel free to cover your eyes with an eye pillow,
A scarf,
A towel,
If that feels soothing to you.
Allow your gaze to soften,
And your eyelids to grow heavy.
Let your feet fall outward.
Let your hands rest beside you,
Palms open,
Or gently turned inward.
You're safe enough to release any tension you've been holding onto,
Physically or emotionally.
Let your body be held by the surface beneath you.
I invite you to set a gentle intention to remain awake and aware throughout the practice.
Just follow the sound of my voice and let it guide you.
And if you do drift into sleep,
That's okay too.
Your subconscious will still be receiving the benefits of this practice.
You cannot do this wrong.
There is nothing to force.
Simply rest and receive.
Take a slow,
Nourishing breath in,
And exhale with a sigh,
Letting your body begin to soften.
Another breath in through the nose,
And a slow,
Steady exhale out through the mouth.
Let your whole body begin to feel held.
You are safe here.
You are supported.
There is nowhere to be but here,
And nothing to do but rest.
Give yourself full permission to enter this experience just as you are.
Tired or alert,
Calm or restless,
It's all welcome.
You are not here to perform relaxation.
You are here to receive it.
Bring your attention to your right foot.
Gently lift it just an inch or so off the ground,
And engage it slightly,
And hold for 3,
2,
1,
And let it go.
Feel your foot melt into the surface beneath you.
Let it be heavy and supported.
Draw your awareness up to your right calf.
Point your toes to create a gentle stretch and tension through the lower leg.
Hold that sensation for 3,
2,
1,
And release.
Feel the muscles soften and the energy settle.
Bring your awareness to your right knee and right thigh.
Gently engage the muscles,
Maybe press the back of the thigh down slightly,
And hold.
Keep holding,
And then let it go.
Feel the whole right leg now,
Soft,
Heavy,
Grounded.
Shift your attention to your left foot.
Lift it just slightly.
Engage the muscles and hold for 3,
2,
1,
And gently release.
Let it settle down and be fully supported.
Now point the toes,
Bringing engagement into the calf.
Hold that tension.
Hold.
And release.
Let it soften and relax.
Bring awareness to the left thigh.
Lightly activate the muscles,
Just enough to notice,
Just enough to feel it engaged.
Keep holding,
Holding,
And now let go.
Allow the entire left leg to feel heavy and warm.
Bring awareness to the pelvis and hips.
Engage the muscles throughout the hips and pelvis,
As if you're hugging inward,
Holding for 3,
2,
1.
And release.
Let your hips be heavy.
Let the whole lower body rest into gravity.
Now bring your focus to your belly.
Notice the natural movement of the breath here.
No need to change it.
Just allow it to rise and fall.
Let the belly soften with each exhale.
Let go of any holding in the belly.
Now feel the breath moving in your ribcage.
Feel the way it expands gently as you inhale,
And softens and contracts as you exhale.
Imagine the breath like a wave moving in and out with ease.
Let the chest be open,
Soft,
And relaxed.
Bring your attention to your right hand.
Make a soft fist.
Hold for a few seconds.
3,
2,
1.
And release.
Feel the hand open,
The fingers uncurling naturally.
Gently engage the muscles in the right forearm.
You might flex just enough to notice the tension.
Hold it for 3,
2,
1.
And release completely.
Now tense the right upper arm.
Maybe just enough to feel some tone.
Maybe a little more if that feels good.
Hold it.
Hold.
Hold.
And let go.
Let the whole right arm be soft.
Soft.
Heavy.
And warm.
Bring your attention to the left hand.
Make a fist.
Hold it as gently or as vigorously as you would like.
Hold it.
3,
2,
1.
And release.
Feel the release ripple through the hand and fingers.
Bring your attention to your left forearm.
And engage.
Holding the muscles for a few seconds.
Feeling the forearm engage as you hold.
And release.
Let the lower arm completely relax.
Now lightly begin to activate the upper left arm.
Hold that tension as gently or using as much effort as you would like.
3,
2,
1.
And soften.
3,
2,
1.
Let the whole left arm rest completely.
Lift both shoulders gently toward the ears.
Hold that tension.
Gently squeezing.
Holding.
Holding.
And release.
Let it go as you exhale.
Let your shoulder blades settle.
Let the back of your body release a little more deeply into the earth.
Bring your awareness now to your neck and jaw.
Unclench your jaw.
Relax the tongue from the roof of your mouth.
Let your throat be soft.
Let this whole area feel spacious and easeful.
Feel the weight of your head being fully supported.
Allowing the neck to let go.
To relax.
Take a moment and engage the muscles of your neck as if you were going to lift your head.
Just enough to feel them engage.
Hold it.
2,
1.
And release.
3,
2,
1.
And release.
Once again,
Feel the weight of your head being fully supported.
Allowing the neck to completely relax.
Now soften the muscles around your eyes.
Let your gaze rest behind closed lids.
Smooth the space between your eyebrows.
Let your forehead widen and soften.
Let the whole face rest.
Now sense your entire body.
From the crown of your head to the soles of your feet.
Notice the weight of your body.
The stillness.
The support beneath you.
The whole body resting.
The whole body releasing.
Feel the quiet.
Feel the stillness.
Let yourself drop into it fully.
Now gently bring your awareness back to the breath.
No need to deepen it.
Just noticing.
Notice the breath as it moves in and out.
Feel the rise of the inhale.
And the soft fall of the exhale.
In and out.
Inhale peace.
Exhale tension.
Inhale softening.
Exhale letting go.
And you might begin to notice where the breath feels most alive in your body.
Is it in your belly?
Your ribs?
The tip of your nose?
Let yourself simply observe the breath like a gentle wave.
Nothing to change.
Nothing to fix.
Each inhale a quiet invitation to rest.
Each exhale a small surrender.
You might silently repeat.
Inhaling I arrive.
Exhaling I release.
Let the breath be your anchor.
Steady.
Reassuring.
A soft rhythm that reminds you.
You are safe.
You are here.
You are held.
Imagine you are lying on the soft earth cradled by the ground beneath you.
The earth rises up to meet your body supporting you completely.
The sun is warm on your skin.
Golden light spills across your body like a gentle blessing.
A soft breeze brushes across your cheeks.
Cool and calming.
There is birdsong in the distance.
Maybe the gentle rustle of leaves.
Or the hum of life in the background.
You are completely held.
Completely safe.
Nothing is required of you in this moment.
With each breath feel yourself sinking a little deeper against the earth.
Let your muscles grow heavy.
Let your bones rest.
Let go of any effort.
Let go of needing to fix or figure anything out.
You are exactly where you need to be.
This moment is enough.
Let these words land gently in your awareness.
I am safe.
I am supported.
I am allowed to rest.
I am worthy of peace.
I release what is not mine to carry.
I trust the wisdom within me.
I soften.
I surrender.
I restore.
I am safe.
I am supported.
I am allowed to rest.
I am allowed to rest.
I am worthy of peace.
I release what is not mine to carry.
I trust the wisdom within me.
I soften.
I surrender.
I restore.
And now simply rest.
Let your body integrate all that it has received.
Let the stillness wash over you like a gentle wave.
There is nothing to do.
Nowhere to go.
No one to be.
Let your breath move naturally.
Soft and steady.
Each inhale arriving with ease.
Each exhale releasing you into greater rest.
Feel the weight of your body held by the earth.
Notice how the ground rises up to meet you.
You are not holding yourself up.
You are being held.
Let your awareness drift like a feather on the wind.
Light.
Unhurried.
Free.
And if the mind starts to wander,
Gently bring it back to the rhythm of your breath.
You don't need to control it.
Just return.
Come back to this moment.
This softness.
This deep inner quiet.
You might notice a subtle sense of warmth or energy pulsing through your body.
This is the body's way of restoring and reorganizing itself.
You are returning to balance without force.
Without effort.
If thoughts arise,
That's okay.
Let them drift past like clouds across the sky.
This is your time to receive.
To rest without guilt.
To remember the feeling of being enough.
If you are ready to return to your day,
Begin to deepen your breathing.
Wiggle your fingers and toes.
Notice the surface beneath you.
Notice the air on your skin.
If you are using this practice to help you unwind before bed,
There is no need to move.
You are welcome to stay just as you are.
Let this peace carry you into deep restful sleep.
When you feel ready,
Slowly roll to one side.
Use your hands to press yourself up to a comfortable seated position.
Bring one hand to your heart and one to your belly.
Take another nourishing breath in.
Exhale gently.
Let yourself feel the quiet within you.
Let it move with you into the rest of your day.
May your body remember how to return to ease.
May your nervous system trust the safety of stillness.
May you carry this peace with you wherever you go.
