Hello and welcome to this Yoga Nidra session.
My name is Julie,
And I will be guiding you on this journey.
Yoganidra is also known as yogic sleep.
This practice will allow your body to rest as if it were asleep,
While your mind remains awake and aware.
You will continue to hear the sound of my voice throughout.
And if you notice that you drift into sleep,
Welcome it with kindness and without judgment.
It may simply be what you need in this moment.
Start by lying down and allow the body to become comfortable.
Take a moment to adjust anything you need so that the body can remain still for a while.
Feel free to pause this audio while you get settled and begin again once everything feels ready.
Now that you're settled,
Let go of any unnecessary movement.
Allow the eyes to close gently without effort.
Let the jaw soften.
The tongue resting heavily in the mouth,
The space behind the eyes becoming quiet.
Feel the natural weight of the body resting on the surface beneath you.
And notice how the floor supports you completely,
Without asking anything from you.
There's nothing you need to do now,
Nothing to achieve.
You're simply here,
Resting,
While awareness remains softly awake.
From this moment on,
Allow the body to sleep deeply.
While your mind stay gently attentive.
Sounds may come and go.
Sensations may change.
Everything is allowed.
Bringing to bring awareness to the right side of the body.
Starting at the right heel.
Feel the weight of the heel resting downward.
And then let awareness flow into the sole of the foot.
The top of the foot.
And slowly into the ankle.
The sensation moves upward through the lower leg.
And into the thigh,
Where the muscles soften and release their effort.
Awareness continues into the right hip and the right side of the pelvis,
Noticing the subtle rise and fall of the breath here.
From the pelvis,
Attention moves into the lower belly,
On the right side.
Then upward on the right side of the ribcage Let the awareness arrive at the right side of the chest.
Sensing the space around the heart,
Without trying to change anything.
From here,
Attention flows into the right shoulder.
Than the upper arm.
Through the elbow,
The forearm.
And into the wrist.
The palm of the hand becomes aware.
Than each finger.
Until the entire right arm feels complete and at rest.
And without effort bring awareness to the left heel.
Feel the weight of the left heel.
Foot resting.
The ankle relaxed.
Sensation now travels upward through the lower leg.
And thigh.
With a sense of continuity.
Now going to the left hip.
Left side of the pelvis settling heavily into the ground.
Awareness moves into the lower belly,
On the left side.
Soft and warm.
Then in two ribs.
Gently moving with the breath.
Feel the left side of the chest,
The heart space.
Attention continues into the left shoulder.
Then the arm,
Through the elbow and forearm.
Into the wrists.
Balm.
And fingers.
Until the entire left arm feels released.
Now allow awareness to spread across the back of the body.
Sense the broad surface of the lower back.
Middle back.
Upper back.
The shoulder blades are softening and melting downward.
The back of the neck releases,
And the back of the head feels heavy and supported.
Awareness moves naturally to the face.
The forehead,
Smooth.
The eyes rest quietly.
The cheeks,
The jaw soften.
Now experience the body as a whole.
The body feels complete,
Unified and held.
Simply resting.
The full body resting.
Now bring your attention to the natural rhythm of the breath.
Notice where it is easiest to feel,
Perhaps at the nostrils or the chest or maybe the belly.
There is no need to change the breath.
Simply observe its quiet movement.
With each inhale.
There's a subtle lifting,
And with each exhale,
A gentle settling.
Like a slow steady wave.
Each inhale brings a sense of gentle warmth.
Each exhale spreads calm throughout the body.
And let the breath remains easy and unforced.
Now allow the feeling of quiet.
Gentle joy to arise.
Not excitement,
Not intensity,
But a calm,
Steady joy.
That feels reliable and grounded.
Imagine it as a soft glow in the heart,
Subtle and warm.
With each breath,
This feeling spreads throughout the body.
Joy.
Joy without urgency.
Pure freedom.
Nothing to prove,
Nothing to achieve.
The feeling of joy.
Simply rests in this feeling.
I will now take you on a journey.
Begin to allow a clear image to form.
You find yourself in a wide open landscape.
The ground beneath you is covered in soft grass that bends gently under your feet.
Small wildflowers grow freely here.
White,
Yellow,
Shades of red and blue.
Moving slowly in the breeze.
The air feels fresh and each breath arrives easily.
In the distance,
The land rise into smooth rolling hills.
Nothing sharp,
Nothing steep.
The hills feel welcoming,
Spacious,
And calm.
The sky above is blue,
With slow-moving clouds drifting without effort.
You begin to walk.
Your steps are steady.
As if the body knows exactly how fast to move.
There's no rush.
The rhythm of walking feels familiar and reassuring.
With each step,
You feel both grounded and free.
As you continue,
You notice movement ahead.
A small group of wild horses stands quietly in the grass.
Their bodies are strong.
But relaxed.
They are completely peaceful.
They graze slowly,
Lifting their heads now.
Aware of your presence.
But at ease.
Their coats catch the light softly,
Warm browns and deep earth tones.
You stop at a comfortable distance and simply observe.
The horses move with calm confidence.
When they walk,
It is smooth and purposeful.
When they stand still,
They are completely present.
There is a sense of freedom around them,
But also steadiness.
Nothing forced.
One of the horses comes closer,
Slowly and naturally.
You can see the gentle movement of its breath,
The quiet intelligence in its eyes.
There is no fear.
Just shared calm.
If it feels right.
You reach out and rest your hand on its neck.
The warmth of its body is steady and grounding.
The contact feels reassuring,
Simple,
Real.
And for a moment,
There's no separation between movement and rest,
Strength and softness.
After a while,
You step back and sit or lie down in the grass.
The flowers around you sway gently.
The horses move on,
Unbothered,
Free in their own rhythm.
You feel the earth fully supporting your body.
Above you,
The sky stretches endlessly.
And within your chest,
There is a quiet warmth.
Like a steady inner flame.
It simply glows,
Calm and reliable.
And you rest here.
Breathing.
Watching.
Enjoying the openness.
Slowly you will leave this beautiful landscape.
You will gradually begin to bring awareness back to the body resting on the floor.
Notice the breath again,
Natural and easy.
Become aware of the room,
The sounds around you.
The weight of the body.
Begin to deepen the breath slightly.
And maybe gently wiggle the fingers,
The toes.
If it feels good,
Stretch slowly or yawn.
And before opening your eyes,
Notice how you feel now,
Without judging.
When you're ready.
Gently open the eyes,
Carrying with you this sense of steady momentum,
Quietness,
Joy,
Freedom.
Your yoga and Hidra session is now finished.
Thank you very much for practicing together.
See you next time.
Namaste.
