Yoga Nidra For World Peace & Collective Healing

This guided Yoga Nidra is offered as a practice for world peace and collective healing.

As you rest deeply, the body softens, the breath settles, and awareness moves into a state of quiet presence. From this place of conscious rest, inner peace naturally arises and gently extends beyond the individual into the collective.

Yoga Nidra invites deep nervous system regulation and restoration. By resting in awareness, we support our own well-being while contributing to a wider field of harmony, compassion, and connection.

You are invited to receive this practice as an offering of rest, remembrance, and unity.

Best practiced lying down or seated comfortably.
No prior experience is needed.

May your rest support peace within and around you.

Transcript

Hello and welcome to the practice of yoga nidra.

My name is Kumari and I will be your guide.

Thank you so much for being here.

I truly appreciate you and I'm wishing you an amazing and nourishing yoga nidra practice.

So this practice will support the regulation of your nervous system and stress levels.

Due to so much intensity in our world right now most likely we are all feeling an elevated stress and anxiety level and this offering is meant to help bring you back into a more balanced and peaceful place.

So when we cultivate our own inner peace it has a way of rippling out to all those around us.

Even the stranger next to you in line at the store.

May there be more peace on our planet through each and every one of us taking time to nourish ourselves and center ourselves.

Yoga nidra could really be called the science of relaxation.

It enables each of us to dive deep down into the realms of our subconscious mind releasing and relaxing mental tensions and establishing harmony in all facets of our being.

The ultimate outcome of yoga nidra is total harmony and integration between all levels of consciousness and alignment with the universal consciousness.

During yoga nidra the organs and systems of the body attain deep physiological rest and the body's powerful inherent regenerative mechanisms are set into motion and as a result body tissues are physiologically braced against stress becoming less susceptible to its harmful influences.

The profound experience of muscular mental and emotional relaxation attainable in yoga nidra enables a balance of psychic and vital energies within the psychic channels in our body known as the nadis in yoga philosophy.

So please take some time now to ensure you are extremely comfortable.

Use pillows and blankets to make yourself a cozy little mess.

Traditionally yoga nidra is practiced lying down but if sitting is more comfortable for you that is perfectly fine.

So setting up for comfort is actually a gift we give ourselves.

It allows us to move into a space of genuine deep relaxation and assist in connecting with our true nature.

So gather all the things you need maybe even covering the eyes with a soft scarf or an eye pillow.

I'm just going to pause here for a moment so you can have a chance to make any other adjustments to your comfort.

So close your eyes now and become aware of any sounds in your space.

Search out distant sounds and now more local sounds.

Move from sound to sound and now could you notice the subtle sound of your own breath.

Sense your place in the room.

Now notice the space between your body and the ceiling.

Through closed eyes see the ceiling.

Become aware of the space between your body and the ceiling.

Now the space to your right and to your left.

And now the space underneath your body.

Imagine the layers between you and the floor.

Take notice of the entire backside of your body.

Search out in your mind all the places your body makes contact with the surface you are upon.

And can you start to sense the weight and density of your body?

The whole body heavy with stillness.

Stillness.

All the muscles surrendered into softness.

Can you notice your skin now?

Perhaps the feeling of clothes or blankets on your skin.

Or the air on your skin.

Awareness of your whole body.

Without changing anything,

Witness the rhythm of your breath.

The steady happening of the inhale flowing into the exhale and back again.

Your body breathing itself.

And we'll begin to breathe to a count like this.

Inhale for three.

Hold for four.

And exhale for five.

And on that exhale,

Imagine that you were breathing out through a straw.

Or kind of out through pursed lips.

So I'm going to guide you through the first few rounds and then allow you some time on your own.

Take a deep breath in.

And a full exhale.

Let's do one more just like that.

Ready?

Inhale.

Two.

Three.

Hold.

Two.

Three.

Four.

Exhale.

Two.

Three.

Four.

Five.

Inhale.

Two.

Three.

Hold.

Two.

Three.

Four.

Exhale.

Two.

Three.

Four.

Five.

Inhale.

Two.

Three.

Hold.

Two.

Three.

Four.

Exhale.

Two.

Three.

Four.

Five.

Go ahead and take a few more rounds at your own pace.

And now with your next exhale,

Release the breathing practice and breathe naturally.

And just notice how you're feeling.

Now it's time to invite a sankalpa into the practice.

A sankalpa is like an intention.

It is a statement of a few words in the positive present tense.

And this sankalpa is like planting a seed in your subconscious where it can take hold and elicit change in the waking state effortlessly.

I'd like to offer this sankalpa for our practice today.

I am the embodiment of inner peace.

I am the embodiment of inner peace.

Repeat this silently three more times.

Next on our journey is the rotation of consciousness.

And this practice helps to stimulate nerves in your brain,

To help soothe your nervous system.

Follow along in your mind to all the places I mention around your body.

And let your awareness fill into all these areas like pouring a water into a glass.

And we're going to begin at the soles of the feet.

And just pour all of your awareness into the soles of your feet.

The heels,

The arches,

The balls.

Now sensing all 10 toes.

And the tops of your feet.

Both feet,

Fill your awareness.

Now the right ankle.

And the left ankle.

Now move up the right leg to sense the knee.

And now the left knee.

And bring both knees into your mind at the same time.

And now up the leg to your right hip.

And the left hip.

A sense of the hip joints deep within.

And now sensing both legs and both feet in their entirety.

Become aware of your tailbone.

The sacrum.

The pelvic bowl.

Your navel.

Your ribcage.

The center of your chest.

The base of your neck.

And now slowly infuse your awareness into the palms of your hands.

Sense and feel the palms of your hands.

And all 10 fingers.

And could you even become aware of the spaces in between your fingers?

And all 10 fingertips.

And both hands in their entirety.

And the right wrist,

Left wrist,

Both wrists,

And the right elbow,

Left elbow,

And now both elbows.

And sensing the front of the right shoulder.

And the back of the right shoulder.

And the whole right shoulder.

To the front of the left shoulder.

And now the back.

And the whole left shoulder.

Both shoulders.

And now both arms and hands.

And moving to the back of the head.

The top of the head.

And the center of the head.

The center of the forehead.

Become aware of the right eye.

And now both eyes.

Both ears.

And the tip of the nose.

The right nostril.

The left nostril.

Both nostrils taking in and out air.

The top lip.

Lower lip.

Both lips.

The inside of your mouth.

Come to sense your whole tongue.

The roof of your mouth.

Your gum and teeth.

The inside of your mouth filled with subtle sensations.

And let this awareness spread.

Into your whole head.

Even sensing your brain within your skull.

Now as if this awareness could melt down through your whole body.

Your whole chest and torso.

Arms.

Legs and feet.

Resting in awareness of your entire body.

Your whole body resting here.

Your whole body.

The shimmering field of energy.

Sensing your whole body.

And now gently guide your awareness to your breath.

Begin to follow the soft movement of your breath.

In.

And out.

Breathing and sensing.

Now we'll welcome in a breathing practice called Psychic Nadi Shodhana or Nadi Shodhana.

Alternate Nostril Breathing.

You'll visualize breathing in and out of each nostril separately.

This breathing practice helps to bring balance to the right and left hemispheres of your brain.

Further calming the nervous system and soothing tension in the mind and physical body.

Follow along with me now.

Allow the breath to be as soothing and easy as possible.

Begin to visualize and sense the breath flowing in through the left nostril.

And flowing out of the right.

Now in through the right.

And out the left.

Again,

Inhale left.

Exhale right.

Inhale right.

Exhale left.

Inhale left.

Exhale right.

Inhale right.

And so now continue on your own but add a count from 21 down to one.

Each breath is one number.

No worries if you get lost.

Just begin at 21 again.

So let's begin.

Inhale left 21.

Exhale right 20.

Inhale right 19.

Exhale right.

And now wherever you are,

Allow the breathing practice to dissolve.

And we'll move into sensing opposites.

Return to the awareness of your entire body.

And become aware of the backside of your body.

And seeing how and where your body makes contact with the surface beneath it.

Begin to cultivate the sensation of sinking.

Sinking down into the surface as if you were laying on a slab of wax.

And that your body heat is melting the wax.

And you are sinking into it.

With each exhaling your heel sinking in.

Softening the wax with each exhale.

And sense your hands and fingers.

Your arm softening the wax.

Your whole back dissolving into the wax.

Your head cradled and held by the mushiness of the wax.

Your whole body held now in the wax.

And now could you begin to sense the wax hardening.

And with the gentlest sensation it begins to lift your body up.

Body rising away from the wax.

Body floating above the wax now.

And your entire form feels light and airy.

Almost hollow as if you were filled with air.

Floating and defying gravity.

And now start to imagine that your body is releasing back into the wax.

All the air exiting and sinking you down into the warm wax again.

Whole body sinking down.

Feel what it feels like to be held in the soft warm wax.

And now focus on each inhale and imagine each inhale would float you up and away from the wax.

Each inhale causing you to feel buoyant again.

Each breath lifts you higher.

Sense your whole body as floating again.

Feel yourself floating safely just above the wax.

And now could you begin to feel both sensations at the same time.

Sinking into the wax.

And floating.

And just allow it to happen however it does.

No overthinking.

Experience sinking and floating simultaneously.

Feel into the sense of freedom just floating brings again.

And imagine now you are floating through a gathering of people.

Floating by each person and each face is warmly smiling.

Each face feels the warmth of the person.

Filled with a loving gaze.

See all the faces.

And now witnessing this group starting to gather into a circle.

All joining hands.

And the group begins to sing.

And you see and now hear this beautiful group of people singing together.

You can't quite make out the words but you can feel the energy of their voices.

All lifted into a state of harmony.

And as you float you can feel the peace they are emitting with their song.

And the group now adds a dance to their voices.

And the group moves to their left.

And then to the right.

Arms raise.

And arms fall.

You witness their dance of universal peace.

Each member of this circle shining a brilliant white light.

And now all the lights get brighter and join into one.

And the figures and voices melt into one bright beautiful light.

And from this mass of shimmering light arises a single dove.

See the dove flying.

Sparkles of light emitting from each wing.

And now each light glistening all around you as the dove flies beyond your sight.

Far off into the sky.

And your eyes filled with shimmering luminous light.

You are that shimmering luminous light.

You are one with your true nature which is peace.

One with the innate radiance that is who you are.

One with the alignment with universal consciousness.

Float here now and bask in this feeling of deep deep peace.

It's time to call back our sankalpa now.

I am the embodiment of inner peace.

Repeating it three more times.

Feeling peace everywhere.

Whole body vibrating the essence.

And now could you invite back the awareness of your breath.

Feel your lungs gently expand with each inhale.

And soften back with each exhale.

Inhaling to the edges of your skin.

Perhaps a sense of breathing through every pore.

And now welcoming movement into your light filled peaceful body.

Sense the aliveness of your cells as you begin to wiggle your fingers and toes.

Making any other movements that bring you back to the awareness of your environment.

Once again listening for sound.

And rolling to one side and opening your eyes.

Thank you for meditating with me today.

And helping to foster world peace.

Om shanti shanti shanti.

Peace peace.

Wishing you all the best.

Namaste.