Yoga Nidra For Joy & Inner Peace

This Yoga Nidra is a 30 minute guided meditation for Joy and Inner Peace. Yoga Nidra is a deeply relaxing and soothing form of meditation that is completely passive and can be taken lying down. You can use this guided relaxation at any time of the day and it is especially effective for relaxing the body and mind in preparation for sleep.

Transcript

Beginning this yoga nidra practice in a comfortable lying down position,

Either on the earth or on a comfortable surface,

Adjusting your body so that you feel completely supported.

Taking a few moments to arrive in this point of comfort for your body and mind.

And letting go into the surface that your body is resting upon.

Chin slightly below the level of your forehead,

Arms away from your sides and palms turned upwards.

And during this yoga nidra practice,

Welcome every experience as a messenger that's inviting you to explore particular sensations,

Emotions,

Thoughts or the recognition of being spacious awareness.

Welcoming each messenger that arrives in your guesthouse of awareness with curiosity and openness.

And bring your attention to your senses,

Allowing each perception to come to you.

Senses wide open and receptive to sounds.

The touch of air on your skin.

Sensations where your body touches the surfaces that are providing support.

Sensations within and throughout the body that are calling your attention.

Welcoming the vibrant aliveness of the body just as it is.

And recall your intention for today's yoga nidra practice.

Perhaps to take this time to relax and rest.

Or to commence a deep,

Restful and enriching sleep.

Perhaps affirming a sense of joy and positivity in your body and mind.

Whilst accepting and acknowledging feelings,

Emotions and beliefs as they naturally arise and fall.

Fully welcoming and affirming your intention for today's practice with your entire body and mind.

And then bringing your attention to your inner resource.

A safe haven that helps you feel secure and at ease.

Resting back into that felt sense of being and wellbeing.

And where and how you experience this in your body.

Welcoming that felt sense of being and wellbeing as spacious,

Timeless,

Perfect,

Familiar and unchanging.

Yet fresh and always present.

If it helps inviting in people or images.

A man or a woman.

An animal,

An object.

Or a place in nature.

Images that nourish feelings of being secure,

Peaceful and at ease throughout your body.

Knowing that you can return to your inner resource at any time,

Day or night and throughout this practice of Yoga Nidra.

Whenever you feel the need to feel totally secure and at ease.

Now allow my words to be your words as you rotate attention throughout your body.

Sensing your jaw,

Lips,

Teeth,

Gums,

Mouth,

Floor of the mouth,

Ceiling,

Inner walls,

Left and right,

Tongue,

Back of the throat,

The entire jaw,

Mouth and throat as sensation.

Giving up being involved with thinking.

Instead welcoming sensations just as they are.

Sensation of the left ear,

Right ear,

Both ears at the same time as sensation.

Left nostril,

Right nostril,

Sensation of both nostrils.

Left eye,

Eyebrow,

Temple,

Cheekbone,

The entire left eye as sensation.

Right eye,

Eyebrow,

Temple,

Cheekbone,

The right eye as sensation.

Both eyes at the same time as a radiant sensation.

And without analyzing,

Simply sensing your way.

Forehead,

Crown of the head,

Back of the head,

Neck,

Sensation along the inner walls of the throat.

Left shoulder,

Left upper arm,

Elbow,

Forearm,

Palm of the hand and fingers.

The entire left arm as a radiant sensation.

Right shoulder,

Right upper arm,

Elbow,

Forearm,

Wrist,

Palm of the hand and fingers.

The entire right arm as a radiant sensation.

Letting go of the thinking mind,

Thoughts drifting away like balloons sailing into the sky.

Welcoming both arms at the same time as sensation.

Bringing your awareness to the upper chest and back,

The mid chest and back,

The belly and the lower back,

The ceiling and floor of the pelvis and sacrum.

Letting go of thinking.

The entire torso alive as a field of vibrant,

Radiant sensation.

Left hip,

Thigh,

Ankle,

Foot and toe.

The entire left leg as a vibrant sensation.

Attentive,

Sensing the right hip,

Knee,

Shin and calf,

Ankle,

Foot and hand.

The entire right leg as sensation.

And welcoming both legs at the same time as vibrant sensation.

Sensing the front of the body,

The left side,

The right side.

Sensation deep inside the body,

On the surface of the body.

Welcoming the entire body as vibrant sensation.

Radiating in all directions,

Inwardly and outwardly.

Welcoming your experience just as it is.

If it feels helpful,

Welcome in that felt sense of your inner resource.

Feelings of being secure and at ease.

Be aware of the body breathing itself.

Flows of sensation and energy as breath flows in and out of the body.

Chest and belly gently rising and releasing with each breath.

Welcome sensation throughout the entire left side of the body.

From head to toes,

Front and back,

Deep inside and surface sensations.

Welcoming sensation throughout the entire right side of the body.

From head to toes,

Front and back,

Deep inside and surface sensations.

And begin alternating sensation from one side of the body to the opposite side.

At the top of each inhalation,

While gently retaining the breath,

Shift sensation across the midline into one nostril and side of the body.

Exhaling,

Sense the nostril and side of the body.

At the top of the inhalation,

Shift sensation across the midline into the opposite nostril and side of the body.

Exhaling,

Sense this nostril and side of the body.

Going back and forth at your own breathing speed.

From one side of the body to the other.

Giving time while holding the breath for sensation to move across the midline of the body.

Saturating the opposite side of the body with sensation before exhaling.

Eyes soft and at ease.

Taking your time.

Letting go of thinking.

Welcoming sensation first in one nostril and side of the body.

Then the other nostril and side of the body.

Alert and attentive to flows of sensation and energy throughout each side.

Now shift attention back into both nostrils and the entire body.

Welcome flows of sensation and energy coming and going throughout the body.

The entire body at rest and if helpful,

Interweave your inner resource of wellbeing throughout your body.

Revealing and unfolding.

Changing sensation.

Revealing unchanging awareness.

Feel the entire body as a radiant field of sensation.

Radiating in all directions simultaneously.

Inwardly and outwardly.

Bringing your attention to sensations of wellbeing,

Happiness,

Joy or bliss.

Welcoming and feeling an inner smile radiating from your heart.

Radiating joy everywhere from your heart.

Expanding and spreading throughout your entire torso.

Into your arms and hands,

Pelvis,

Legs,

And feet.

Every cell throughout the entire body radiantly alive with feelings of wellbeing,

Happiness,

Joy and bliss.

And if it's helpful,

Remember someone whom you love or who loves you.

Allowing this image or an image of a particular circumstance from your life to activate feelings of wellbeing and joy throughout your entire body.

Then give up the image and simply experience the feeling of wellbeing,

Happiness or joy throughout the body.

Feeling yourself being absorbed in and as joy.

Welcoming every experience that's present.

And if helpful,

Interweaving your inner resource of wellbeing throughout your body.

Feeling secure and at ease.

Sense all that you are now aware of.

Everything is a movement within awareness.

Feel back into awareness.

Spacious,

Unchanging awareness.

In which all of the changing sensations are arising and unfolding.

Changing sensation revealing unchanging awareness.

And as you abide as awareness,

While welcoming again the felt sense of being and wellbeing.

Reflect back upon the journey you've just taken.

Sensing the different perception that you've been experiencing.

Sensations,

Emotions,

Thoughts,

Joy,

Being and spacious,

Unchanging awareness.

And welcome and affirm your intention with your entire body.

Affirm intentions you wish to carry with you into your daily life or your next practice.

Imagine going about your daily life all the while awake and aware as awareness.

In which all of life is unfolding.

Awareness awake and aware of itself.

And sensing your body.

The room around you.

Taking your time.

Begin transitioning back to your waking state of consciousness.

Let your eyes open and close several times as your body fully awakens into its natural state of eyes open,

Alert and wakeful consciousness.

Reorienting yourself to your surroundings.

To where you are and where you are now going.

Coming fully back with feelings of wellbeing.

Alert.

Wide awake.

And grateful for taking this time for yourself.