Hello,
I'm Sarah,
A somatic facilitator and coach.
Here to help you build nervous system resilience so that you can live up to your fullest potential with ease and confidence.
I'll be guiding you through meditation,
Breath work,
Visualization and deep rest so that you can access the pause between where you've been and where you're going.
Welcome to liminal space.
Today I'll be guiding you through a yoga nidra.
Yoga nidra translates to yogic sleep but you are not sleeping.
You are resting in awareness,
Awake to your inner landscape.
It's a guided meditation where you don't need to follow every word.
You will subconsciously take what you need and leave what you don't.
My voice is simply a thread.
You may follow it or drift beside it.
Find a comfortable position lying down.
Somewhere you feel supported and let your body be held.
If it feels safe to do so,
Allow your eyes to close.
Let your body rest inside your skin like it belongs there.
Feel the shape of your body imprinting on the surface beneath you.
Notice the quiet hum of aliveness in your body,
A subtle vibration,
A gentle pulsation,
An outpouring of your energy meeting the world around you.
And notice how you're feeling today,
Mentally,
Physically,
Emotionally and energetically.
No need to change anything,
Just notice.
And then allow your awareness to start tracing your breath,
Organic,
Natural,
Rhythmic.
A signal of safety moving through your nervous system.
I invite you to plant a sankalpa,
A quiet inner resolve,
An intention.
Sow a seed,
Not a demand,
But a remembering.
If something arises,
Repeat it silently to yourself three times.
And if nothing comes,
Trust that clarity will form in its own time.
Feel your bones dropping toward the earth,
Your muscles melting around them.
There is nothing to analyze,
Nothing to solve,
Just sensation unfolding.
Now we'll travel through the body with awareness,
As if you're walking around a house,
Lighting the candles in each room.
We'll start with the right side of your body,
That's your right hand.
Your right wrist.
Your right forearm.
Right elbow.
Right upper arm.
Your right shoulder.
Your right armpit.
Your right waist.
Your right hip.
Your right thigh.
Your right knee.
Your right calf.
Your right ankle.
Your right heel.
Your right foot.
Your left hand.
Your left wrist.
Left forearm.
Your left elbow.
Your left upper arm.
Your left shoulder.
Left armpit.
Your left waist.
Your left hip.
Left thigh.
Your left knee.
Your left calf.
Left ankle.
Your left heel.
Your left foot.
Your abdomen.
Your abdomen.
Your navel.
Your chest.
Your collarbones.
Your throat.
Your chin.
Your lips.
Your nostrils.
Your eyes.
Your eyebrows and the space between.
Your forehead.
The crown of your head.
Your heels.
Your heels.
Glutes.
Your shoulder blades.
Your neck.
The back of your head.
Your whole right leg.
Your whole left leg.
Your whole right arm.
Your whole left.
Your whole head.
Head.
The whole of your body.
The whole of your body.
The whole of your body resting.
Notice where your body meets the ground.
The points of contact being supported without asking.
Let yourself be received.
No holding.
No bracing.
And now inviting the feeling of weight.
As if gravity has turned up its volume.
The bones dense.
Muscles warm and heavy.
Your body like a smooth stone resting on the earth.
Now imagine spaciousness inside of you.
Your cells are like bubbles.
A buoyant body.
As if you could float.
As if you were made of clouds.
This sense of levity.
And then alternate those sensations gently.
Heavy like the earth.
Light like the air.
Dense.
Spacious.
Effortlessly shifting between states.
And now recall the feeling of warmth.
The sun touching your skin.
A comforting heat spreading through your body.
And now coolness.
Fresh air.
Mountain breeze.
A splash of cool water on your face.
And now shifting between these two states.
The warmth of an open oven.
The cold of an ice cube melting in your hand.
Your nervous system learning flexibility.
Your awareness floats to the space between your eyebrows.
These visualizations may flicker in and out.
No effort needed.
A horizon at dawn.
Mist over water.
A quiet forest path.
A doorway slightly open.
Ocean waves meeting the shore.
A single candle in the dark.
The moon reflected on a lake.
A bird gliding on warm air.
Wild flowers moving in the wind.
A threshold between two rooms.
Yourself standing in the doorway.
Neither leaving nor arriving.
Just present in the in-between.
A golden thread guiding you forward.
Let these images pass like clouds.
Maybe you keep coming back to one particular image.
One visualization is calling you.
And then your awareness trickles back to your breath again.
Effortless.
Rippling like the ocean.
Filling both lungs equally and simultaneously.
And emptying at a slow,
Steady pace.
Your awareness expands beyond the breath.
Becoming aware of your whole body resting here.
Your whole body just being.
And silently say to yourself I am here.
I am resting in awareness.
And then return to your sankalpa.
Repeat it to yourself three times.
Gently and kindly.
And give your awareness permission to outpour into your surroundings again.
Observe the energy of the external hum around you.
The temperature.
The earth holding you.
And there is no rush to move.
Linger in that liminal space a little longer.
And when you're ready inviting small movements back into your body.
You might twinkle your fingers and toes.
You might take a full body stretch here.
Fingertips all the way to toe tips.
And softly opening your eyes.
You are here.
Rest well.
And I'll see you next time.
