Yoga nidra: Triple burner meridian

Session text to read

Close your eyes gently and let your body settle into the floor beneath you.

Allow your legs to fall softly apart. Let your arms rest a little away from your sides, palms facing upward. Feel the whole weight of your body being received by the earth.

Take one slow breath in, and as you breathe out, let everything go.

Bring your awareness inward now. Allow a quiet intention to form, something simple and true. Repeat it silently to yourself, just once, with full feeling.

I am whole. Warmth flows freely through me.

Now we begin a slow journey of awareness through the body. Simply notice each place as it is called. You do not need to move or change anything.

Right thumb. Second finger. Third finger. Fourth finger. Fifth finger. Palm of the right hand. Back of the hand. The wrist. The forearm. The elbow. The upper arm. The shoulder. The right side of the neck. The right ear. The right temple. The right eyebrow.

Left thumb. Second finger. Third finger. Fourth finger. Fifth finger. Palm of the left hand. Back of the hand. The wrist. The forearm. The elbow. The upper arm. The shoulder. The left side of the neck. The left ear. The left temple. The left eyebrow.

Both eyebrows together. The space between the eyebrows. The crown of the head.

The back of the neck. The right shoulder blade. The left shoulder blade. The whole of the upper back. The middle back. The lower back.

The right hip. The left hip. The right buttock. The left buttock. The backs of both thighs. The backs of both knees. Both calves. Both heels. The soles of both feet.

Now bring your awareness to the Triple Burner — the great pathway of warmth that travels from the tip of the fourth finger, along the outer arm, over the shoulder, up the side of the neck, around the ear, and arrives at the temple. This channel is the guardian of warmth within you. It connects the upper, middle, and lower regions of your body into one living whole.

Feel a gentle heat beginning at your fingertips.

Allow it to move slowly up through your hands and arms, soft and steady, like sunlight moving across a warm stone.

Let that warmth settle into your chest and heart. Feel the upper part of your body — your lungs, your heart, your throat — fill with an easy, radiant heat.

Now allow that warmth to descend. Into your abdomen, your stomach, your solar plexus. The middle region of your body receives it quietly, softly.

The warmth continues downward still. Into your lower belly, your hips, the base of your spine. The lower part of your body feels full, settled, and deeply at ease.

Three regions. One warmth. One body. Everything in balance.

Now rest with your breath. Breathe in slowly, and feel the warmth expand. Breathe out slowly, and feel the body soften.

Breathe in... and out.

Breathe in... and out.

Let the image of midsummer come to you. A still afternoon at the height of summer. The sun is at its peak, generous and full. The air is warm and unhurried. There is nowhere to go. There is nothing to do. You are simply here, held in the warmth of this long, golden day. The fire of summer is not harsh — it is steady, nourishing, whole.

Feel yourself held within that light.

Everything is in its right place.

Now return gently to your intention. Let it rise in you again, quietly, as if it were always there.

I am whole. Warmth flows freely through me.

Begin to become aware of your breath once more. Feel the gentle rise and fall of your chest.

Bring a small movement to your fingers. And to your toes. Let it be slow.

Take a deeper breath in, and as you breathe out, feel yourself arriving back into the room.

If you feel ready, turn gently onto your right side. Rest there for a moment before you rise.

Take your time. There is no hurry.

When you are ready, slowly bring yourself to sitting. Carry this warmth with you throughout your day.