Completing The Day In Peace

This Yoga Nidra invites you to gently release the weight of the day — thoughts, emotions, and energies that are not yours to carry. As you’re guided into deep rest, you’ll soften back into your own center, reclaiming calm and spaciousness within. Let this practice prepare your body, mind, and spirit for a peaceful night’s rest and a renewed sense of ease.

Transcript

Take a moment as you settle into your space and prepare yourself to move into this deep meditation,

A yoga nidra.

Take a moment and find a space in which you would like to fully relax.

And you might choose to place pillows underneath your knees or a bolster,

If you have one,

And really setting yourself up in a way where you can deeply relax,

Preparing your vessel,

Your physical body for a deep sense of peace and ease,

And as you do that and settle into your space,

We'll be moving into a yoga nidra practice in which we'll be completing and bringing our day to completion.

So as you settle in,

You might take a moment to make any final little adjustments to the body,

Adjusting the positioning of your legs and your hips,

The gentle sways,

Allowing yourself to really feel your body nestling into the surface that you've chosen for yourself this evening,

And as you allow yourself to get very comfortable,

You might gather your shoulder blades underneath your heart as if the shoulder blades were cradling the back of your heart.

You might take a moment to lengthen the back of your neck,

Your spine,

And as you make these last little adjustments,

Bring your awareness to your breath,

And as you bring your awareness to your breath,

Do your best not to judge it,

But allow your breath to be exactly how it is,

Exactly how it is in this moment,

Without wishing that it was any different,

Really just allowing yourself to breathe and witness your breath moving through your body.

You might bring your awareness to the way that your breath moves into the depth of your belly,

How it gently opens and expands your ribcage,

Creating space between each one of the bones as you breathe in,

And then a gentle and slow contraction,

A melting of sorts as you exhale,

And allowing that breath to move into your heart.

Notice the lungs that lie close to the heart,

And as you breathe in,

This gentle rocking of your heart,

Letting yourself know that it's a time to rest,

To slow down,

And create ease in your body as you complete your day,

And you might even notice the way that the breath moves in and out of your nostrils,

And as you continue to relax and settle in and allow your attention,

Your deep focus,

To be with your breath,

You might set forth an intention into your practice.

This intention,

When we're moving through a yoga nidra practice,

Is called a Sankalpa.

Your Sankalpa will be phrased as an I am statement.

You'll choose a phrase that you'd like a little bit more of,

And simultaneously a deep knowing that you possess this energy within you.

An example of a Sankalpa might be I am worthy.

I exude love and receive it easily.

Something easy for you to connect to.

Once you have your Sankalpa,

Once it rises from your heart,

You can repeat it in your body to yourself with your internal voice three times.

Let it echo through your system,

And if something isn't coming to you right now,

That's okay.

You might choose to just have a felt experience of energy in which you would like to anchor to,

And allowing that energy to echo and radiate throughout your body.

As we move deeper and deeper into our practice,

We'll start with a rotation of consciousness.

I'm going to encourage you to do your best not to fall asleep quite yet.

If you do,

That's okay.

Rest must be needed.

We'll go into a rotation of consciousness where you'll allow your mind to be united and connected to my voice as I list and name body part to body part.

Allow your mind to ease fully and gently,

And shift from part to part.

As you continue to feel your breath move through your body,

Your body relax even deeper.

Before we start that rotation of consciousness,

Feel yourself sinking in deeper to ease and peace,

Welcoming that in.

Allowing your mind to be in this moment,

Letting the happenings of the day go,

Anything in the past,

Allowing that to gently fade away from this now moment,

And creating space for you to be fully here in your body.

You'll do the same with the future,

Allowing yourself to let the future be in its place,

Distant and away from this now moment.

We'll take a few deep breaths together,

And before we go into the rotation of consciousness,

Is to clear the system of any residual thoughts that might still be whirling and swirling around in the mind.

Together,

Let's take a nice big deep breath in through your nostrils,

Allow the breath to move into your belly,

Your ribs,

And up into your heart all the way to the crown of your head.

You'll open mouth,

Exhale,

Releasing and sighing out,

Letting go.

Noticing the subtle pause at the end of your breath.

Take in another big deep breath into the base of your belly,

Allow your breath to weave between your ribcage,

Surround the heart,

Lifting the crown,

Pause,

Then open mouth,

Exhale,

Release,

Sighing out,

Relaxing even deeper into the body.

At the end of your breath,

Again,

Noticing that subtle pause,

Breathing in all the way up,

Allow your breath to spiral up each bone in your spine,

Taking the biggest inhale of your day and at the very top,

Suspending the breath for a moment,

Sipping in a little bit more.

And then open mouth,

Exhale,

Releasing,

Sighing out and settling in even deeper.

And as you feel deeply relaxed into your body,

You'll bring your awareness to your right palm and gently allowing your awareness to rest on your right palm,

Then your right thumb,

Index finger,

Middle finger,

Ring finger,

And the little finger,

Bringing your awareness to all of the tips of your fingers in your right hand and the space between.

Gently bring your awareness to the back of your right palm and your wrist,

The lower arm,

Forearm,

The elbow of your right arm,

The upper right arm,

The shoulder,

Moving into the armpit,

Allowing your awareness to travel down toward the right side of your waist and into the right hip.

Then you'll slowly start to bring your awareness to the sole of your right foot,

And the ball mounds of your right foot,

And the big right toe,

And the second toe,

The third toe,

Bringing your awareness to the tips of all of your right toes in the space between,

Allowing your awareness to gently start to drift toward the top of your right foot,

Into the ankle and heel,

Moving up through the lower right leg,

And allowing your awareness to travel through the upper part of your right leg and how it connects in toward your hip.

Acknowledging and recognizing and allowing your awareness to be on the right side of your body,

And gently shift your awareness over to the left palm.

Allow your deep focus to be in your left palm,

The left thumb,

Index finger,

Middle finger,

Ring finger,

Bringing your awareness to all the tips of your fingers in the space between them.

Allow your awareness to drift to the back of your palm,

The wrist,

The left lower arm,

The left elbow,

Left upper arm,

Left shoulder,

And the left armpit,

And gently allowing your awareness to drift down toward the left waist.

Gently bring your awareness to the sole of your left foot,

And the sole of your left foot,

And all the ball mounds of your left foot,

Bringing your awareness to your left big toe,

Second toe,

Third toe,

Fourth toe,

And the fifth toe on your left foot,

Bringing your attention to all the tips of your left toes in the spaces between,

And slowly allowing your awareness to slide up the top of your left foot into your heel,

Your ankle,

And your lower left leg,

To the knee,

The kneecap,

The space behind your knee,

The upper left leg,

And to the hips,

The left side,

And bringing your awareness to the totality of the left side of your body,

And gently and slowly now start to bring your awareness to the crown of your head,

And as you allow your awareness to shift to the crown of your head,

Notice how relaxed you feel in this moment,

Deeply relaxed,

And slowly allow your awareness to drift over your forehead,

Smoothing out the forehead,

And the right temple,

And the left temple,

And the brow,

And the space between your eyebrows,

And the right eye socket,

Right eye,

And the bridge of your nose,

To the tip of your nose,

To the left cheek,

To the left ear,

To your chin,

To the right jawline,

The right ear,

And the right cheek,

And let your awareness shift to the upper lip,

And the lower lip,

And the top row of teeth,

And the bottom row of teeth,

And you might even create a little bit of distance between the top and bottom row of teeth,

Allowing your tongue to rest away from the roof of your mouth,

And bring your awareness to the very tip of your tongue,

And follow down to the root of your tongue,

And throat,

And meeting at the collarbone,

And the right side of your chest,

And the left side of your chest,

And the bones that make up your ribcage,

And hold your heart,

Safe and steady,

And bringing your awareness to the top of your abdomen,

And letting it float to the middle,

The lower abdomen,

And to the pelvis,

Noticing the entire front of your body,

Gently shifting to the tailbone,

Moving up the spine through the sacrum,

And the low back,

Each bone in the spine,

To the upper back,

The left shoulder blade,

And the right shoulder blade,

And the back of your heart,

Moving up to the very base of your neck,

And bone by bone,

Up the neck to the base of your skull,

And allowing your awareness to float over the back of your skull,

Your entire back body,

The entire front of your body,

And the left side of your body,

And the right side of your body,

And recognizing your whole entire body is one,

Body fully united,

And you might notice in this deeply relaxed state,

The heaviness of your body,

As your muscles are in full relaxation and ease,

Almost as if they were melted away from the bones,

And the bones laying deeply heavy in the earth,

A willing surrender,

Allowing yourself to fall deeply into the embrace of gravity into earth,

And as you notice the heaviness of your body,

You might also recognize and notice a simultaneous feeling of floating,

Of lightness,

A weightlessness,

And still continuing to stay connected to the subtlety of your breath,

The coolness that enters in you,

And also the comforting warmth of your exhale,

And as you allow your body to be in this state,

Fully present,

Fully here,

Body and breath,

You'll imagine or feel,

Acknowledge,

Any sensations that might be connected to your body,

From an external source,

And allowing your mind to be at ease as you move into a feeling state,

And just noticing as you stay present,

Energies that might still be connected to you from external source,

And as you continue to breathe and stay deeply connected to the present moment,

Your body,

Your heartbeat,

And witnessing,

Without having any judgment or desire to fix,

Just witnessing any energy from your day that might still be attached to your vessel,

Your body,

Your field,

And as you witness these energies,

And bring your awareness back to your heart center,

And as you bring your awareness to your heart center,

You might be able to become so relaxed that you can feel the gentle rhythm of your heart beating through your body,

And as you feel that gentle rhythm,

You notice from the very center of your heart,

A small,

But very brilliant,

Bright,

Piercing light,

And it's in almost the size of a grain of sand,

But brilliantly bright,

And as you allow your focus to be on this speck of light,

And you can feel your heart pulsing,

Beating,

You notice that each heartbeat that passes lets this small grain start to open up a little bit more,

Until it moves into the size of a pebble,

A marble,

Maybe into a golf ball-sized,

Brilliant light,

And staying with this light and watching it with each beat of your heart open further and further,

Filling your body with this brilliance,

And you notice that you really don't have to do anything except for be in acceptance of this brilliant,

Beautiful light,

Opening and expanding into your body,

Bringing this deep sense of calm and ease,

And connectivity to the deepest parts of who you are,

Your essence,

As it starts to get bigger and bigger,

Fill your heart center,

Move through the ribs,

Up into the collarbone,

And moving into your head,

Down through your abdomen and hips,

Illuminating your legs heartbeat by heartbeat,

Expanding more,

And you notice the more that it expands,

The more at ease you feel,

The more at home you feel in your body,

The more connected you feel to your center,

Your highest form of expression,

The highest form,

And you recognize and notice that there's nothing that you've had to do,

All you've had to do is be here willing to allow the piercing bright light of your soul illuminate your entire body,

Your entire vessel,

And as it does you notice a clearing of any external energies that you might have felt attached to your body,

And all you've done is allowed yourself to sink deeper and deeper into essence,

Into beingness,

Allowing the illumination of your soul to release anything off of you that is not needed as you complete your day,

Releasing the past,

And even releasing the future as you sit in the depths of presence in your illuminated state,

And you might imagine what it would look like if this illumination of your soul started moving out of your pores and shining brilliantly,

Surrounding you,

Encasing you,

Your body,

Until it almost seems as if there's no line,

No difference between your body and space,

But rather a oneness,

A unity,

A connectivity to this light,

A purifying brilliance,

Deeply restful and restorative,

Comforting,

Cleansing,

Letting go of any worries that have accumulated,

Letting go of any unhelpful thought patterns that might have been running,

Pierced by this brilliant light,

Letting go of attachments to people,

Places,

And things,

And allowing yourself to be content in where you are right now in this moment,

In this brilliant light,

The light of your soul,

And as you allow yourself to experience the beauty of your essence and the light of your soul,

You hear in almost an angelic sounding voice,

Your sankalpa,

Your intention,

And you feel it deep,

Deep,

Deep inside of your being,

Ringing and echoing through all dimensions,

Allowing the brilliance of your light to get even more brilliant,

And it might change shape into a sparkling or a fog of brilliance and opaqueness,

Allow your imagination to see what it looks like,

To have your sankalpa fully illuminating from a soul level,

And let yourself bask in the ecstasy of your own presence,

Deeply connected in the truth of your beingness,

Letting excess fall away,

Resting in your own presence,

And as you continue to bask in this brilliance,

Slowly start to deepen in your breath,

And as you deepen your breath,

Notice your body again,

How the belly,

The abdomen takes in air,

The ribs,

The heart,

And breathing in and breathing out as you start to connect back to flesh and bone,

And each cycle of breath,

Pulling in all that you've experienced,

Allowing that radiant light to be pulled into your body,

And to rest the seat of your heart,

And letting it pump through your veins,

So the remembrance of your truth would live with you in every step,

Every heartbeat,

And every breath,

Your brilliance and radiance,

Allowing it to make home in the center of your heart as you breathe in and out,

And as you continue to deepen your breath,

You might become aware of your body heavy on the surface that you're lying on,

How deeply relaxed the body is,

As gravity holds and swaddles you in comfort,

And as you become more and more aware of your body,

You might slowly and gently start to bring some very subtle movement to the outer edges of your body,

Little by little,

Allowing this subtle movement to ripple and roll throughout your system,

Almost like when a pebble is dropped on a very clear lake,

A gentle rippling across the surface,

And letting it move through the fingers and the wrists,

The toes and the ankles,

Through the lips,

And gently moving your head,

Your neck,

And the ribs,

The spine,

You might take your hands to your heart slowly,

And gently placing your hands on your heart,

Giving yourself a few moments to share some gratitude with yourself,

For making the choice to drop into this practice,

To connect and unite with the deepest parts of you,

And as you continue to feel the warmth of your palms connected to your heart,

Take a moment to complete your practice and your day,

With a deep sense of reverence and gratitude,

For breathing lungs and a beating heart,

And what a gift that you have to be in your body,

Breathing,

Heart beating,

And thank you for taking care of yourself,

It's the most potent powerful way that you can impact the planet,

Thank you for tuning in to the beauty,

You are a gift to the earth at this time,

To humanity,

Your frequency,

Your essence is so needed at this time,

And thank you for continuing to walk the path,

Namaste