Hi and welcome.
I'm Steph and I'm so glad you're here.
This practice is a guided yoga nidra,
A gentle meditative journey into deep rest,
Self-connection,
And safety.
Together we'll explore a space where you can feel supported by your own presence and honor your body,
Your breath,
And your boundaries.
Everything here is an invitation.
You are always in control.
Take what you would like and leave the rest.
Let this time be just for you to soften,
To be held,
And to remember that your presence is enough.
Whenever you're ready,
Begin to settle in.
Find a comfortable position lying down on your back is great,
But feel free to rest on your side or any way that feels safe and supportive today.
You might want to place a pillow beneath your knees or a blanket over your body.
Allow your body to be held by the surface beneath you.
There's nowhere to go and nothing to do.
Close your eyes gently or soften your gaze if that feels better.
Take a slow deep breath in through your nose and out through your mouth.
Let each exhale help you settle a little more.
Feel the weight of your body sinking into the floor or bed.
Feel gravity supporting you.
Remind yourself softly,
I am safe in this moment.
Now gently invite an intention to arise,
Something you'd like to carry through this practice.
It might be a phrase like,
I honor my boundaries.
I'm allowed to feel safe.
I trust myself.
There's no need to force anything.
If nothing comes to mind,
Simply rest in the openness.
Let your intention settle quietly within you.
Now imagine yourself entering a peaceful sanctuary,
A place created by and for you.
It might be a quiet garden surrounded by protective hedges,
A sunlit cabin in the woods,
Or a warm cave lit by gentle firelight.
Let your mind create whatever feels most safe and comforting.
This space is yours.
You are alone here in the best possible way.
Feel the textures around you,
The softness of the ground or the warmth of the air.
Notice the light.
Is it soft,
Golden,
Cool?
Is it glowing?
As you explore your sanctuary,
You may see a boundary surrounding it,
A gate,
A circle of trees,
A ring of light.
This boundary protects you.
You decide what enters and what stays outside.
You are in complete control.
Take a moment to feel how it feels to be inside this space of safety and self-trust.
Now bring gentle awareness to your body.
Begin by focusing on the crown of your head.
Feel the top of your head,
Your forehead,
Your eyes,
Your cheeks,
Your jaw.
Notice your throat,
Your right shoulder,
Upper arm,
Elbow,
Wrist,
Hand,
Your right thumb,
Your right first finger,
Your middle finger,
Your third finger,
And your pinky.
Notice your left shoulder,
Your upper arm,
Your elbow,
Your wrist,
Your left hand,
Your thumb,
Your pointer finger,
Your middle finger,
Your ring finger,
And your left pinky.
Feel your chest,
Feel your upper body,
Your belly.
Notice your right hip,
Your right thigh,
Your right knee,
The calf,
Your right ankle,
Your right foot.
Notice the bottom of your foot and your toes.
Notice your left hip,
Your thigh,
Your knee,
Your left calf,
Your left ankle,
Your left foot,
The bottom of your foot,
And your toes.
Bring awareness to your back body,
The back of your head,
Your neck,
The upper back,
The middle back,
The lower back,
The back of your legs,
And your heels.
Feel your whole body softly glowing with this gentle awareness.
Rest here for a moment.
Now bring your attention to your breath.
Notice it just as it is,
No need to change it.
Feel the natural rhythm of your inhale and exhale.
With each inhale,
Imagine a warm,
Soothing light entering your body,
Bringing calm and comfort.
With each exhale,
Imagine this light forming a gentle boundary around you,
Soft yet strong.
With every breath you are affirming to yourself,
I am allowed to take up space.
I am safe within my own presence.
Now you're invited to silently repeat any of these affirmations or create your own.
I am allowed to feel safe in my body.
My boundaries are sacred.
I am in charge of my energy.
I listen to my inner voice with compassion.
I can trust myself.
I am allowed to feel safe in my body.
My boundaries are sacred.
I am in charge of my energy.
I listen to my inner voice with compassion.
I can trust myself.
I am allowed to feel safe in my body.
My boundaries are sacred.
I am in charge of my energy.
I listen to my inner voice with compassion.
I can trust myself.
Let these words echo softly in your inner sanctuary.
Begin to gently return your attention to your body.
Feel the weight of yourself on the ground.
Notice the texture beneath you.
Feel the air on your skin.
There is no rush.
Take your time.
Wiggle your fingers and toes if that feels good.
Take a deep breath in and out.
Invite a gentle stretch or sigh into your body.
Bring your awareness back slowly,
Carrying with you the warmth and safety of your inner sanctuary.
Know that you can return to this place any time you need.
Thank you for sharing this practice with me.
It's an honor to hold this space where you can rest into yourself and your truth.
You are allowed to feel safe and you are allowed to take up space.
You are allowed to have boundaries that honor your well-being.
Be gentle with yourself as you move back into your day.
You might take a few extra breaths,
Sip some water,
Or write down anything that arose for you.
From my heart to yours,
May you feel safe,
Seen,
And held.
Until next time,
Friends.
