Yoga Nidra For Deep Peace And Calm

This is a full length Yoga Nidra to take you through the alpha state into the theta brainwave state where you are deeply relaxed, yet aware. In this state your body heals, and you connect deeply with your inner self. You can use this also as a sleep meditation at night.

Transcript

Welcome,

Dear one.

This is Elara at Heartful Way.

And this is a yoga nidra that will help your body to completely relax,

Taking you through the alpha brainwave states into the theta brainwave states,

Which is where the body heals.

And this is also where you can get deep insights from your inner self.

While the state of yoga nidra is a deep state of relaxation,

Where you are still conscious,

If you do lose consciousness,

Know that you are still getting the benefits of this yoga nidra.

Or if you intentionally want to fall into an unconscious deep sleep,

You can give intention to do so.

So take a moment to connect with your intention.

Whatever it is,

Bring that with you into your practice as you start to get your body completely comfortable,

Making sure that you are nice and warm and won't be disturbed.

You might state your intention in the present tense as an affirmation.

For example,

If you are wishing to cultivate the state of deep inner peace,

You could state to yourself,

I am at peace,

Or I feel peaceful,

As an already accomplished present state awareness and experience.

Taking a moment to come up with your intention and then state it to yourself silently in your mind's voice three times.

And now take a deep breath in through your nose and gently sigh it out through your mouth.

And again,

Letting go.

One more time.

And letting go some more.

Now follow my guidance through the body,

Helping the body to relax.

Start by bringing awareness to your forehead and let your forehead become smooth and relaxed.

Relaxing the eyes behind the eyelids,

Relaxing the eyelids themselves,

The cheeks,

Lips,

Jaw,

Softening the whole face.

Relaxing the skull and the whole head,

Softening the throat,

Both shoulders,

Both arms,

Hands,

And all ten fingers.

Relax the chest and upper back,

Ribcage and mid-back,

Belly and lower back,

The whole torso,

Front and back.

Soften throughout the spine,

The pelvis and both hips,

Both legs,

Feet,

And all ten toes.

Feel both legs and feet heavy as they relax,

And both arms and hands heavy as they relax.

Feel the whole body heavy and relaxed,

The whole body relaxed.

Begin to notice your breath and how it feels in the body.

Now inhale so that the belly expands,

And exhale so that the belly softens.

Taking slow,

Deep belly breaths several times.

Now move awareness into the ribcage,

And let your ribcage expand as you inhale,

And relax as you exhale several times.

Feel that you're creating space between the ribs as you inhale,

And relaxing into that space as you exhale.

Lift your awareness up into the chest,

And allow the chest to expand with the inhale,

And soften and relax with the exhale,

Creating space as you inhale,

Softening the chest as you exhale.

Several breath cycles.

Feel the collarbones lifting with the inhalation,

And lowering with the exhalation.

And now without any effort or struggle,

Can you bring the three parts of the breath together?

Inhaling from the bottom up,

Belly,

Ribcage,

And chest expanding.

Exhaling from the top down,

Chest,

Ribs,

And belly relaxing.

Inhaling from the bottom up like filling a water bottle.

Exhaling from the top down like emptying a water bottle.

Continuing for several breath cycles with this full relaxation breath.

No forcing,

Simply a gentle encouragement with the inhale,

And a long,

Slow exhale,

Releasing all the air out of the lungs.

You might squeeze the belly a tiny bit at the bottom of the exhale,

And then welcome in that new,

Full inhalation.

And again,

A slow,

Long exhalation.

Continue at your own pace.

Each time you inhale,

Fill your heart with peace and joy.

Each time you exhale,

Release all stress,

Tension,

And anxiety,

Both from the body and the mind.

Gently begin to release the pranayama,

The breath work,

And let your body find its own comfortable rhythm of breath now.

Tuning into the sensations in the body.

Notice different sensations throughout the body.

And notice how these sensations shift and change and come and go.

From all the different sensations in the body,

Can you feel the body?

Locate a sensation of warmth somewhere in or upon the body.

A sensation of warmth.

And now locate the opposite sensation of coolness somewhere in or upon the body.

A sensation of coolness.

And come back to the sensation of warmth in the body.

And go back to the sensation of coolness in the body or upon the body.

Could you now hold both the sensations of warmth and coolness in your awareness at the same time?

And now shift the awareness to pick up a sensation of heaviness somewhere in the body.

A sensation of heaviness.

And then locate the opposite sensation of lightness somewhere in the body.

A sensation of lightness or weightlessness.

And come back to the sensation of heaviness somewhere in the body.

And now come back to the sensation of lightness in the body.

Could you now hold both the sensations of heaviness and lightness in your awareness simultaneously?

Shift the awareness now.

And notice if there's a sensation of comfort somewhere in your body.

A sensation of comfort.

Locate the sensation of comfort in the body.

And could you now locate the opposite sensation of discomfort somewhere in the body?

A sensation of discomfort.

And then come back to the sensation of comfort in the body.

And go back to the sensation of discomfort now.

Could you now hold both sensations comfort and discomfort in your awareness at the same time?

And notice the effect this has on your awareness.

Begin to dissolve all the sensations now into the global sense of the body.

With,

Again,

Different sensations coming and going and shifting and changing throughout the body.

And allow your awareness to be drawn into the spot between the eyebrows,

The third eye.

Giving yourself permission to drift into deeper level of inner awareness in the third eye.

Notice if any images or colors appear in your mind's eye.

Allow them to just come and go.

And allow also the following images that I mentioned to simply come and go in your awareness,

In your mind's eye.

Wet snowflakes falling down onto the ground.

Wet snowflakes falling down onto the ground.

A beautiful sunset with brilliant colors over the ocean.

A starlit night sky.

A starlit night sky.

Lambs and lions line together.

A couple embracing.

A couple embracing.

White fluffy clouds drifting by across a blue sky.

Children playing joyously in the park.

Children playing joyously in the park.

A deer leaping across the meadow.

A deer leaping across the meadow.

Snow-capped mountains arising from a green valley.

Snow-capped mountains arising from a green valley.

A meandering river across the valley.

A meandering river across the valley.

A colorful meadow of wildflowers.

A colorful meadow of wildflowers.

Allow these images and their associations to begin to fade away.

As you drop deeper into inner awareness and inner stillness in the third eye,

Give yourself permission to let go completely,

Knowing that you are safe and all is well in this moment.

Everything is taken care of for you while you rest.

You can let go of all control and managing of events,

People or outcomes,

And relax into the deep embrace of your higher self,

Knowing that your path will be made smooth before you and everything will work out perfectly.

Dropping deeper now into your inner self and your inner silence.

You might revisit your intention for this practice and state it to yourself again three times.

If you didn't set an intention,

Simply allow your inner self to take care of everything for you.

Know that your intention has been heard and there's nothing more you need to do about it.

Simply relax and let go.

As you relax deeply,

Allow these following affirmations and sayings to resonate within your being.

All is well in my world.

I am at peace.

All is well in my world.

I am at peace.

As I rest,

My body heals.

As I rest,

My body heals.

I trust the process of life,

Knowing that I'm always in the right place.

I trust the process of life,

Knowing that I'm always in the right place.

I believe in myself,

Knowing that I have a purpose to fulfill.

I believe in myself,

Knowing that I have a purpose to fulfill.

I trust my inner guidance,

Knowing that all answers are provided for me.

I trust my inner guidance,

Knowing that all answers are provided for me.

I am at peace within my centre.

I am at peace within my centre.

I love myself and I love how I am growing and evolving.

I love myself and I love how I am growing and evolving.

I feel safe to express myself authentically.

I feel safe to express myself authentically.

I feel so good knowing that I am loved and accepted just as I am right now.

I feel so good knowing that I am loved and accepted just as I am right now.

I know that I am worthy of love.

I know that I am worthy of love.

I know that I am a beautiful,

Valued,

And loved person.

I know that I am a beautiful,

Valued,

And loved person with so much to give.

I know that I am a beautiful,

Valued,

And loved person with so much to give.

My relationships are harmonious and a source of joy.

And a source of joy.

I am healing into wholeness.

I am healing into wholeness.

I open my heart to receive more love than I ever thought possible.

I open my heart to receive more love than I ever thought possible.

I am safe.

I am safe.

I am happy,

Healthy,

And prosperous.

I am happy,

Healthy,

And prosperous.

I am happy,

Healthy,

And prosperous.

It's safe to let go and trust that everything always works out for my highest and greatest good.

It's safe to let go and trust that everything always works out for my highest and greatest good.

I am a perfect child of the universe and I am loved exactly as I am in this moment and always.

I am a perfect child of the universe and I am loved exactly as I am in this moment and always.

All is well in my world.

All is well in my world.

I am a perfect child of the universe and I am loved exactly as I am in this moment and always.

Feel safe and comfortable to give yourself over to your higher power.

Know that you are never alone.

Always protected,

Cared for,

And guided.

If your intention was to fall into a deep,

Unconscious,

Peaceful sleep for the night,

Continue to drift deeper inward,

Giving yourself permission to let go completely and drift off into the most peaceful and healing sleep for the rest of the night.

And you might turn off the recording here or remove your earphones.

If your intention was to stay conscious and you want to continue with your day,

Ever so gently begin to allow your awareness to surface,

Bringing back the peace and stillness and the love for your own self with you into the rest of your day.

Noticing your breath again,

Allow the breath to deepen.

Notice sensations throughout the body and upon the body.

Notice any sounds in your environment.

Starting to become aware of your environment while your eyes are still closed.

And really taking your time to gently surface your awareness more.

Noticing if there are any insights or messages that you might have received or that are popping up into your awareness at this point.

So stay tuned in a little longer here.

Notice any impressions,

Any feelings,

Thoughts,

Or images.

And when you do come out of the yoga nidra,

You might note those down in your journal or into a notebook.

You're welcome to rest here longer if you wish,

Luxuriating in the peace and stillness,

In the calm and restfulness of the effects of yoga nidra.

Knowing that this practice is deeply healing and restorative on all levels of your being.

And at your own time,

Whenever you feel ready,

You can then flutter your eyes open when you're ready to go on with your day.

But don't rush.

Move gently and quietly,

Keeping the peace and the calm and the inner connectedness with you throughout your day.

I am deeply honored that you chose to practice with me today.

Until next time,

Namaste.