Yoga Nidra For Deep Rest And Peace

Accompanied by gentle meditation music and the calming sounds of birdsong, this Yoga Nidra invites you to completely relax, reset, and reconnect with yourself. Through a gentle full-body scan and mindful awareness, this practice will help release physical tension and mental stress, leaving you with a deep sense of peace and stillness.

Transcript

Hello and welcome to this practice of Yoga Nidra,

A journey into a state of peace and well-being.

My name is Didem and I am so grateful to be your guide today.

Yoga Nidra is an ancient,

Effortless practice of guided meditation which can lead to deeper states of consciousness.

You may enter into this practice lying on your back or on your side or if you prefer in a seated position.

If you are lying on your back,

Let your arms rest gently at your sides,

Palms facing upward,

Feet relaxed and slightly apart.

Please take a moment to gather any props to make yourself completely comfortable.

You may want to place a pillow under your head,

A bolster under your knees,

A blanket for warmth and an eye mask for blocking out the light.

Begin your practice by adjusting your body so you feel supported by the earth beneath you.

Let your shoulders drop,

Your jaw loosen,

Your tongue soften and allow your eyes to fall back into the sockets,

Relaxed from seeing,

As they rest behind closed eyelids.

During this guided meditation,

Your consciousness will be awake and aware whilst the body rests in stillness.

Although please know that if you happen to fall asleep,

This is exactly what your body needs at this time.

And if at any point you feel any discomfort,

Feel free to move the body and then come back into stillness in your own time.

Once you've settled into your Yoga Nidra nest,

Take your time to come to a resting position,

Where you can be still,

Ready to be guided by my voice and allow your eyes to gently close.

Now draw a circle of protection around your body.

You can draw this circle with anything you like,

Light,

Water,

The energy of love,

The energy of healing.

Let this circle draw a boundary between the world around you and your Yoga Nidra nest.

In today's practice,

I will take you on a journey through the layers of the self,

As we cultivate a sense of peace and well-being together.

Take everything you experience in this practice as a messenger without the need to judge.

Now with every breath,

Feel more grounded,

Supported,

At ease and free to explore with me.

Our time together will be your sanctuary of peace for today.

We will start by doing three rounds of breathing.

Two inhales through the nose and a deep long exhale.

Now inhale through the nose.

Exhale.

Inhale.

Exhale.

Inhale.

Now come back to the natural rhythm of your breath.

Now bring your attention to sound as it travels in through your ears.

Notice the farthest sound you can hear.

Let your attention jump from sound to sound without judging.

Now bring your attention to closest sounds.

Your heartbeat,

Your breath,

The rise and fall of your belly,

The sound of silence in between my words.

Now let go of the awareness of sounds.

Allow them to be just as they are.

Notice the sensations of the body parts that are touching the support beneath you.

Your head,

Arms,

Your spine,

Hip bones,

Your legs.

Invite ease and well-being into your entire body and mind.

Feel your body being pulled in by the gravity of the earth as your body gets heavier and heavier.

Drawing your attention inwards even more.

Now bring your attention to the centre between the brows,

Your mind's eye,

And gently draw in your intention for this practice,

Your heart's desire.

A simple positive statement that supports your well-being and is stated in the present tense.

You may use I invite peace into my heart and into my life.

I invite peace into my heart and into my life.

Or you may use I love and accept myself exactly as I am.

I love and accept myself exactly as I am.

Once you've chosen your intention,

Repeat this mentally three times.

Now imagine a ball of warm golden light land in your heart space.

This golden ball of light will now move through your body following the guidance of my voice.

As you rotate your awareness from place to place,

The body remains in stillness.

If throughout this practice you experience little or nothing,

Welcome your experience without trying to change it.

Whatever you experience is perfect just as it is.

Now give up thinking and simply pick up sensation.

Invite this warm light to the centre between the brows.

Now the centre of the throat.

Air going through the throat.

Centre of the heart.

Right shoulder.

Wrist.

Tip of the thumb.

Tip of the second finger.

Tip of the third.

Tip of the fourth.

Tip of the fifth.

All five fingers.

Glowing with light.

Wrist.

Elbow.

Shoulder.

Whole right side of the chest.

Now bring sensation to the waist and invite the light to travel down with it to the right hip.

Knee.

Ankle.

Tip of the big toe.

Tip of the second toe.

Tip of the third.

Tip of the fourth.

Tip of the fifth.

All five toes glowing.

Foot.

Ankle.

Whole right leg.

Whole right side of the body.

Shimmering with warm light.

The whole right side of the body.

Sense again centre of the heart.

Left shoulder.

Elbow.

Wrist.

Palm.

Tip of the thumb.

Tip of the second finger.

Tip of the third.

Tip of the fourth.

Tip of the fifth.

All five fingers.

Touched by golden light.

Palm.

Wrist.

Elbow.

Shoulder.

Whole left side of the chest glowing warmly.

Now bring sensation to the waist and invite the light to travel down with it to the left hip.

Knee.

Ankle.

Foot.

Tip of the big toe.

Tip of the second toe.

Tip of the third.

Tip of the fourth.

Tip of the fifth.

All five toes glowing.

Foot.

Ankle.

Knee.

Waist.

Whole right leg.

Left leg.

Whole left side of the body glowing with light.

The whole left side of the body.

Both sides of the body equally glowing with a sense of well-being.

Whole body is a unified field of sensation,

Alive,

As you sense warm tingling aliveness on your skin.

Now sensation of the jaw.

Mouth.

Roof of the mouth.

Inside.

Right cheek.

Inside left cheek.

Tip of the nose.

The flow of air inside right nostril.

Flow of air inside left nostril.

Sensation of both nostrils.

Right ear.

Left ear.

Ears listening.

Air on the skin of the earlobes.

Air on the forehead.

Sense of aliveness all around the skull and hair.

Air gently touching the skin.

Sensation in the right eye.

Eyebrow.

Temple.

Cheekbone.

Whole right side of the face glowing.

Sensation between the eyebrows.

In the left eye.

Eyebrow.

Temple.

Cheekbone.

Whole left side of the face shimmering.

Whole body is a unified field.

Awareness throughout the whole body.

The body breathing itself.

Without forcing or controlling the breath.

Sensing.

Feeling.

Noticing the breath and the gentle expansion and contraction of your belly as we explore opposite sensations.

Now welcome in a sense of warmth.

Welcome warmth simply invited to your body.

Like a soothing balm on your senses.

Warm sunlight on your skin.

A soft blanket wrapped around you on a cold night.

Allow warmth to arise in your awareness.

Notice which parts of your body feel warm.

Belly.

Chest.

Back.

Hands.

And for a moment welcome in the opposite.

Coolness.

Sense the sensation of coolness in your body.

Perhaps the sense of air brushing on your skin.

The cool shade of a grand beautiful tree.

Notice what it feels like,

Coolness.

Cool.

Spacious.

Rest here for a few moments.

Sensing.

Feeling.

Now begin to shift your awareness back to warmth.

And again back to a sense of coolness.

Not going into thinking,

Just sensing.

And now coolness again.

Now welcome in both sensations simultaneously.

Allowing them to be without the need to merge them.

Warmth and coolness.

Now letting coolness and warmth effortlessly dissolve into one another.

Into a wider field of awareness.

Witnessing all these sensations as coming and going without judgement.

Now with each breath feel the weight of your body melting deeper into the world of sensing and listening.

I now invite you to observe yourself.

As you lay here in stillness with belly rising and falling.

With a soft warm glow and a sense of peace swept all over your body.

Slowly you begin to rise as you float effortlessly above your own body.

Feel yourself in this space as non-judging awareness.

Gradually you ascend further and with each ascent the space around you expands.

You rise through the room,

Through the building and eventually you are hovering above the city.

You rise higher and higher and see yourself get smaller and smaller in the distance.

As you rise the world becomes a vast intricate landscape,

Tiny and distant.

You go higher still above the clouds and soon you are gazing at yourself from the void of space.

You notice how you are the witness to all that is arising.

Set aside memory,

Set aside thinking.

As you witness all there is you merge and become one with all.

Moving into formlessness you bask in this state of peace and stillness.

Where there is nothing to do,

Nowhere to go,

Just a lightful being.

As boundaries of separateness dissolve.

Let your awareness rest here in this gentle spaciousness.

As you touch into the core of your being allow an unshakable sense of well-being to arise as your true nature.

Now come into your heart space and from this space gently draw in your intention for this practice once again.

Repeating it mentally three times.

Now notice any thoughts or emotions that may be present here in this space.

Welcome them with curiosity and openness.

Allow them to be just as they are.

With an acceptance of yourself just as you are.

Sense the sounds around you.

Notice the sensation of air as it touches your skin.

The energy of life force as warm tingling aliveness.

Now begin to sense the boundaries of your physical body.

Bring your attention to the support beneath you.

Noticing the parts of the body in contact with the earth.

Bring in gratitude to yourself for taking the time for this practice for your well-being of body and mind today.

Now inhaling generously through the nose followed by a deep long exhale.

Now start to bring gentle movement to the toes.

To the fingers.

Nodding the head from side to side.

Perhaps bringing a full body stretch if that arises.

Gently opening and closing the eyelids a few times.

Noticing how the light comes in.

Then taking your time to come back into the room you are in.

And rising in your own time.

With an intention of carrying the state of peace and well-being into your daily life.

As the practice of Yoga Nidra is now over.

Thank you for practicing with me today.

It was an honor to guide you into deep relaxation.

Feel free to drop a comment below as I would love to hear how this practice felt for you.

May you be happy.

May you be healthy.

May you be safe.

May you be at peace.

Reviews

This was wonderful, completely relaxing - I will come back to it again. 🙏☺️