IRest Yoga Nidra - Resting In The Dance Of Life

In this practice of iRest Yoga Nidra, I will invite you to inquire into your inner world and perhaps also rest in the dance of life that finds its expression in this inner world, through you and as you. The meditation contains the nourishing of feelings of ease and groundedness, body and breath sensing, sensing into opposite feelings, and opening up to the underlying ground of presence that supports you to be with whatever arises.

Transcript

In this practice of Yoga Nidra,

I will invite you to inquire into the inner world,

And perhaps also rest into the dance of life that finds its expression in this inner world,

Through you.

After being settled,

We will nourish inner resource by feeling into sensations of gratefulness and heartfelt desire.

And from there,

We will further nourish sensations of aliveness and inner resource by body sensing,

Breath sensing,

And sensing into feelings of warmth,

Coolness,

Heaviness and lightness.

From here,

We will return to the breath,

To open up to the underlying stillness,

The underlying quiet and tender holding space that naturally lives in you,

And that can be tapped into through the pause after exhale.

This might give the ease and the space to allow emotions,

Images,

Beliefs,

And perhaps a sense of I to rise up.

Now please remember that this is not a practice of work or doing.

There is no need to stay awake,

Or to hear and understand all that I am saying.

Please use my words as orientation,

And allow this practice of undoing to unfold itself.

Now,

Take some moments to settle for this practice of I rest Yoga Nidra.

You may sit or lie down,

And whatever the position is that you've chosen today,

Sense into the body,

And can you look for a sense of comfort.

You may take a bit of time for this,

And you will notice maybe that after some moments,

The body will start giving feedback,

So you can adjust your position.

And find out if there is anything you can do to feel a bit more comfortable in the position.

And if you need more time for this,

Please pause the recording.

And once you are comfortable and the body feels at ease,

Notice the breath,

And feel into the relationship your body has with the ground.

Then feel into the shape of the body,

Its form,

And sense its relationship with space.

And you may allow the senses to be awake.

Perhaps you notice smells,

Tastes,

Colors or forms through the eyes,

The skin in contact with air,

Props or clothes,

Sounds,

Sounds in the room where you are,

Sounds in the body,

Perhaps the soft mantra of the breath in the throat,

Slowly opening up to a sense of aliveness.

This body,

A tingling,

Vibration,

Life living through you,

Expressing itself as you,

In the here and the now.

And how would it be if you would open up to the sensation of feeling grateful?

And you can do this by bringing forward people or animals in your life that you feel grateful for.

Or there might be a situation in life that you feel grateful for,

Loving memories.

And take a bit of time for this,

Allowing images to arise,

And also now the senses open and awake,

Supporting you in this inquiry.

How does it feel in your body when you connect with people,

Animals,

Situations,

Things that you are grateful for?

How does it feel when memories touch you from the inside?

What do you notice in your eyes,

Jaws,

In the trunk,

The heart space?

And when you sense into how the body feels,

And perhaps you notice sensations arising,

Please remember that there is nothing you have to create.

Perhaps you feel warmth,

Openness,

A loving energy flowing inside of you.

And perhaps you don't feel these kinds of things.

That is okay.

We have only just begun with this practice of I-Rest Yoga Nidra.

And perhaps your body and mind need a bit more time to settle and come to rest.

So whatever your experience is in this moment,

How would it be to drop all images that are related to feeling grateful,

And rest in bodily sensations that are present now?

Just be with what is,

Nothing more.

And then sensing the breath.

And for a couple of moments,

Can you imagine that your breath flows in and out via the heart?

And there's no need to change the breath.

Just allowing the natural rhythm of breath animate the heart space.

And then you may bring forward what is important to you in this moment of your life.

What matters?

What is of true value?

And see if you can let go of creating,

And let images,

Words perhaps,

Rise up from the deeper places in you.

How does this feel in your body?

What do you notice?

If there would be a deeper heartfelt desire,

If you would open up to that possibility,

Perhaps a deeper heart longing rises up.

Just sensing into it,

And if possible and accessible,

You may put it into words and repeat this heartfelt desire in the present tense,

Mentally,

Physically,

In the here and the now,

As if this longing is already living you,

Guiding you.

And after repeating it three or four times,

You may set this free as well,

Letting it all go.

Just rest in sensing the body,

The breath,

Contact with the ground,

Surroundings,

The weight of the body,

Shape of the body,

The aliveness of the body.

Then feel the mouth as sensation,

The lips,

The eyes,

The face,

Top of head,

Back of head,

Left side of the head,

Right side of the head,

Center of the head,

The whole head at once,

The neck as sensation,

Shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

Hands,

All the fingers,

Fingertips,

The palms,

Sensing into the chest,

All its directions,

Front,

Back,

Left side of chest,

Right side of chest,

Top of the chest,

Bottom of the chest,

And the center of the chest,

The whole chest at once,

Vibrant,

Sensing into the area of the diaphragm,

And from there descending into the belly,

The front of belly,

The back,

Left side,

Right side,

Upper belly,

Mid-belly,

Lower belly,

Center of the belly,

The whole belly at once as one sensation,

Radiant,

Vibrant,

Descending into the pelvis as sensation,

Alive,

Buttocks,

Hips,

Sexual organs,

Pelvic floor,

Anus,

Sacrum,

Center of the pelvis,

The whole pelvic bowl as sensation,

The legs rising up as sensation,

Upper legs,

The knees,

Lower legs,

The ankles,

The feet,

The toes tingling,

Soles of the feet,

Heels,

Tops of the feet,

Then sensing the whole back side of the body without effort,

Front side of the body,

The left side of the body lightening up as sensation,

Right side of the body radiant,

Top of head,

Pelvic floor,

Soles of the feet,

The whole body as sensation,

And then sensing the right leg and the left arm at the same time,

The left leg and the right arm at once,

Sensing the right foot and the left hand at the same time,

The left foot and the right hand at the same time,

The whole body at once again,

Just sensing,

Nothing to do,

Resting in sensations as they arise,

The whole body as one field of radiant sensation,

Sensing into the breath,

Following sensations of breathing,

Without effort,

Sensing into this breathing body,

Without getting involved,

There's nothing to change,

No need to deepen,

Allowing the body to breathe itself,

To breathe from its own wisdom,

Its own intelligence,

And then slowly opening up to sensations of warmth,

The body warm,

And then sensing the body as cool,

Sensations of coolness in the body,

No effort,

Nothing to create,

Again,

Sensations of warmth,

Sensations of coolness,

Warmth and coolness at the same time,

Slowly sensing the body heavy,

Grounded,

And then opening up to the opposite,

The body light as a feather floating in space,

Sensing the body heavy again,

Its weight grounded,

Earthy,

And then again the body light,

Without weight,

Floating in space,

Sensing the body heavy and light at the same time,

And there's nothing to do,

Just opening up to sensations of aliveness,

The breath,

And notice the pauses between the breath,

Especially the pause after exhale,

How would it be to rest in that pause,

How would it be to merge with the quiet,

The inner stillness,

To be found in that pause,

Without any searching,

And from that pause,

From that inner stillness,

A sense when a new inhale arises,

Pervaded by that quiet,

Following each exhale all the way to its end,

Resting in that moment after exhale,

Opening up to a sense of inner peace,

Inner tenderness,

A natural holding space,

Whilst there's nothing to hold on to,

Allowing that holding space to expand,

Without doing anything,

Sensing that pause after exhale,

Expanding,

Nourishing each cell of the body,

Pervading,

Even nourishing surrounding,

And in the background,

Inhale and exhale,

Dancing its dance,

Resting here,

Without effort,

Sensing into that holding space,

Sensing into anything that moves to the foreground,

Perhaps emotions,

Expected or unexpected,

If there are emotions,

Feel how they animate the body,

Let them dance,

Their natural dance,

In the body,

As sensation,

Just being with them,

Breathing with them,

Without effort or purpose,

Perhaps images,

Memories or thoughts arise,

And the quiet in the background,

That underlying stillness,

Dancing with the breath,

That underlying stillness,

Dancing with all bodily sensations,

How would it be to surrender to this inner world,

And if present,

To let any thought of the I,

Be taken by this inner dance of stillness and all that comes and goes,

Sensing its dance,

Perhaps with the pleasurable,

The painful,

The neutral,

And there's nothing to change,

How would it feel nothing to change,

Not having to fix anything,

The inner quiet,

Expanding without effort,

Pervading everything,

A deep sense of presence,

An effortless sense of being,

The perfect wholeness of all this together,

Once again,

Sense into the heart space,

Opening up to this deeper longing,

Your heartfelt desires spreading itself out into your dance of life,

Animating all different parts,

Bringing them together as a loving glue,

And when you ever so slowly move towards the end of this practice of I rest yoga nidra,

You may bring forward body's form,

Shape and weight,

Notice where the body ends and where the space around you is touching upon the body,

All directions,

Notice the physical breath and sense into the mouth,

The palms,

The pelvis and the feet,

And feel if you love to rest here for a little bit longer,

Or perhaps start moving and prepare yourself for the rest of your day.

Thank you so much for meditating with me.

I wish you well.

Bye bye.

Reviews

Thank you for this very soothing very nice Nidra 💜🙏🏼💜🌺

Wederom dank je wel Astrid
Nu voor het eerst jouw in Engels beluisterd. Direct, duidelijk en vertrouwd. De echte verbinding kwam door de stilte. Het belangrijkste van het leven is het ademen en mooi jouw verbinding met het dansen.
Dank je wel
Namasté
❤️groet Henk ♦️

This is one of the best yoga nidra I’ve done. Thank you.

Loved the script, voice, and pace, as well as imagery Thank you

What a great and pleasant excercise/meditation. Thank you so much! ❤️