iRest Yoga Nidra For Presence & Ease

This short and sweet guided meditation welcomes you to experience the body, breath, and movement of mind while welcoming a felt sense of comfort or ease in the body. A sweet way to start your day or perfect for a mindful pause throughout your day.

Transcript

Welcome yourself to your practice.

And as you settle in,

Note any thoughts,

Sensations,

Or emotions that are present.

Acknowledge them and allow them to be set aside for a moment,

Bringing yourself fully to your practice of I Rest,

Yoga Nidra.

Widen your senses and feel the space around you.

Sense the space between yourself and that which surrounds you.

Feel the sensation of the surface that is supporting you.

Notice any sounds within the body or within the space around you.

And feel yourself supported and at ease,

Making any changes to help you arrive and settle.

Take a moment now to welcome your heart's deepest calling or purpose.

This deep longing for your life.

And if it's helpful,

Welcome any words,

Images,

Memories,

Or felt sensations in the body that allow you to connect to your heart's desire for this life,

This time on Earth.

Welcome the sense of life living through you as its perfect expression.

And as you sense into your heart's deepest longing your heartfelt desire,

Allow this heartfelt desire to surface in the present tense.

Reflect on your intention for this practice,

Perhaps to deeply rest or to inquire into an emotion or belief,

Or simply to feel safe and at ease,

Deeply connected to yourself.

Whatever your intention for this practice,

Welcome it now.

Affirm it with your entire body and mind and set this intention in the present tense,

So that it can anchor you back to yourself into this present moment.

Affirm to yourself,

I welcome everything I experienced as a messenger.

All sensations,

Emotions,

And thoughts that are here,

Welcoming them with curiosity and openness.

Know that each experience is here as a guide to help you experience understanding,

Peace,

Harmony,

And joy with yourself and the world around you.

Affirm to yourself,

I welcome everything,

Just as it is.

Bring your attention now to your inner resource,

A safe haven or sanctuary within your body,

Where you experience sensations of ease,

Safety,

Comfort,

And well being.

If helpful,

Bring online a memory,

Sensation,

Person or place that helps you connect to this feeling of being secure and at ease and evokes a felt sense of calm and well being within your body.

Know that your inner resource,

This felt sense of ease and safety within your body is always available to you throughout your practice and in day to day life when you wish to ground back into yourself and your inherent wholeness of being.

Welcome now sensation throughout your body.

Sensing your jaw,

Mouth,

Ears,

Nose and nostrils.

Sensation in the eyes,

Forehead,

Scalp,

The back of the head,

The back of the neck,

The inner walls of the throat.

Welcoming sensation in the left shoulder,

Left arm,

Left palm and fingers.

Sensation in the right shoulder,

Right arm,

Right palm and fingers.

Notice how the mind might want to paint a picture and see if you can release thinking and simply sense the shoulders,

Arms,

Palms and fingers.

Sense your torso.

Welcoming and noting sensation in the front of the torso,

The chest,

Rib cage and belly.

Sensation in the back of the torso,

Between the shoulder blades,

The mid back,

The lower back.

Sensation in the pelvis and sacrum.

Sensing into the left hip,

Leg and foot.

Sense into the right hip,

Leg and foot.

Sensing both legs,

Hips and feet.

Without thinking,

Simply feeling.

And feel into the whole body now.

Sensing yourself as a field of radiant sensation.

Notice how sensation ebbs and flows through your physical being.

The body here,

Sensation coming and going.

And you aware of all that is coming and going.

Sense the body breathing itself.

The flow of air as sensation in your nostrils,

Throat and torso.

The rise and release of your abdomen with each breath.

As you exhale,

Allow your exhale to release tension in your body.

And as you inhale,

Allow each inhale to welcome you back into yourself.

Each breath alive with sensation.

Inhale welcoming yourself back home.

Exhale softly releasing any held tension,

Emotion or response that no longer needs to be here.

Breath is present and unhurried.

As you're here enjoying the breath,

Sensing the body and breath just as they are.

Welcome any felt sensations in the body that are present.

Without judging or needing to change anything.

Notice opposites of sensation that are present in the body.

Such as coolness and warmth,

Heaviness and lightness.

No need to attach,

Define or change anything.

Simply sensing these opposites as they arise as they are.

Sensing how these seemingly opposite experiences can co arise and be held in awareness.

And as it feels right for you,

Welcoming opposites of emotions,

Such as happiness and sadness,

Calm and frustration.

Welcome whatever feelings or emotions are present in the body.

Free of judgment.

Inviting a sense of allowing.

What is it that these messengers are here to share?

Allow both opposites to be present at once.

If you feel worry,

Perhaps inviting in a sense of peace.

If you feel tense,

Perhaps inviting ease and well being.

And acknowledge how these feelings and emotions are felt in the body.

Everything just as it is.

Everything ebbing and flowing.

You aware of all that is here.

Noting any thoughts or beliefs that arise.

Inviting in this natural ebb and flow of your mind.

Welcoming your experience just as it is.

Allowing thought to be here.

And perhaps inquiring into the opposite of a particular thought or belief.

Inviting thought and its opposite.

Notice how everything arises,

Lasts for a time,

And then dissolves.

Thought,

Emotion,

Breath,

Felt sensation in the body.

Awareness underlying all shifting and changing sensations.

A sense of you always present as experiences and sensations ebb and flow.

And invite in a sense of joy.

Feeling this joy in the body.

Allow joy to surface with the help of memory,

Word.

A felt sensation or an image.

And as joy comes online,

Allow the sensation of joy to radiate throughout your being.

Sensing how this joy is always available to you.

Notice this sense of self,

This I that you take yourself to be.

And gently inquire into this sense of I-ness.

Who or what is this self,

This I,

That claims and appropriates each experience for themself.

And can you affirm any I statement such as I am upset or I am tired.

Where is this I?

Welcome sensation,

Emotion,

And thought without attaching this I-ness to any experience.

Simply allowing each experience to be here.

Welcome everything just as it is without adding the I thought.

Welcoming just sensation.

And gently thinking and sense yourself as the witness aware of everything unfolding in body and mind.

And welcome back into being awareness.

Everything just as it is.

Spacious and open as awareness itself.

Awake and aware.

Abiding as pure awareness.

And welcome back your inner resource that felt sense in the body of calm,

Safety,

And well-being.

Allow yourself to rest back into this place of ease and security in the body.

Feeling at home with yourself.

Sensing peace.

Awareness always present and underlying changing sensation,

Thought,

And experience.

Allow this sense of peace and ease to be here.

As you move towards the close of your practice,

Take a moment to reflect on the journey you've just taken.

Welcome a feeling of gratitude for this time you've taken for yourself and for your practice.

And as you're ready,

Transition back into your eyes open,

Waking state of consciousness.

Aware and awake.

Connected to your surroundings and to that deep sense of peace and ease within you.

Reviews

Beautiful and effective. A powerful reset to connect to self/flow and separate from too much thinking/ego

Thank you for this beautifully guided expansion of awareness. Welcoming the co-arising and coexistence of opposite sensations, thoughts, & feelings has created greater spaciousness and ease for the day ahead😊🙏🏽💖

Relaxing medi! Thank you