20-Minute IRest® Yoga Nidra Practice
This 20-minute iRest® yoga nidra guided meditation is great for falling asleep at any time in the day. It will help reset your nervous system and take you to a deep state of relaxation where you can choose to self-enquire particular emotions and thoughts.
Transcript
Welcome the environment and sounds around you,
The touch of air on your skin,
The sounds inside and outside the room.
Just letting them come to you without chasing them and affirm to yourself I am aware,
Awake and at ease.
And for a moment feel into what gives you purpose,
Meaning and value,
Not with your thinking mind,
But the sensations within you,
Allowing whatever is there to emerge,
Your experience perfect as it is,
And silently affirm to yourself I am a unique and valued expression of life.
Life is living me with purpose and meaning.
Experience this as true with your entire body and mind.
And feel in to see whether there is language for this,
In the present tense,
To express this purpose or longing.
Welcome and affirm your intention for this practice,
Like the next step that supports your broader purpose.
Feel and affirm this intention within your entire body and mind,
As true in this moment.
It may be as simple as I am awake and alert to all my inner messengers.
And remember the last time,
It might have been yesterday or maybe years ago,
That you felt truly comfortable,
Secure and at peace.
And call on the memories that bring the felt sense of comfort and ease and well-being into your body now.
Register this inner resource as a safe haven within you.
A safe haven that you can always return to whenever you need time out to rest,
Restore and feel at ease.
Just like an ever-present companion.
And now move attention around the various body parts as I name them.
Feel the sensations that are present,
Starting in your jaw,
Mouth,
Ears,
The sensation of the breath moving in and out of your nostrils,
The sensation of your eyes resting in your eye sockets.
Let go of thinking and feel the sensation of your forehead,
Your scalp,
The back of the head and neck,
Feel the sensation of your collarbones,
The tops of your shoulders,
Flowing along the upper arms,
The soft skin at the inside of the elbows,
The sensation of the forearms,
The backs of the hands and the palms of the hands,
Vibrant and pulsating.
Sense the entire torso,
Front and back,
Not thinking,
Just sensing.
Inside and outside a sensation.
Sense your left hip,
Left leg,
Left foot,
The entire left foot and leg,
Right hip,
Right leg,
Right foot,
The entire right foot and leg,
Both legs at the same time,
A sensation.
And now sense your entire body as a radiance inside and outside as sensation,
Legs,
Torso,
Arms,
Neck and head,
Your whole body.
Feel yourself as the observer of all the sensations that are present in your awareness.
Feel yourself just being aware and awake as the observer of all these sensations.
And affirm to yourself,
I am aware,
Awake and resting at ease.
Feel the subtle movements of your body as it moves with your breath,
Your breath flowing in and out just like the tide.
Notice any pause where the breath turns from inhaling to exhaling or from exhaling to inhaling.
Rest your attention on the pathway and pattern of your breath,
The four parts,
Inhalation.
.
.
.
Pause.
.
.
.
Exhalation.
.
.
.
Pause.
Follow the full cycle of your breath for a few rounds and remain with a feeling of deep release with each exhalation,
Aware and attentive.
And welcome your inner resource of ease and well-being with each exhalation and inhalation.
Abiding in a sense of ease and well-being throughout the entire body,
Feel yourself as the observer of all that is now present in your awareness.
And affirm,
I am aware,
Awake and resting at ease.
And welcome feelings of warmth,
Ease and comfort.
And if present,
Welcome their opposites.
So that if you're sensing warmth,
Welcome coolness.
If ease,
Welcome tension.
If comfort,
Welcome discomfort.
No thinking,
Just sensing and feeling.
And move back and forth between opposites at your own pace,
Noticing where and how you feel each in your body.
And then feel both opposites at the same time.
And notice how this impacts your body and mind.
Feel yourself as the observer of all the feelings that are present in your awareness.
And now welcome an emotion that might be present.
Or call on an emotion that you're working with in your life at the moment.
And if no emotion is present,
This too is your perfect experience.
And welcome whatever is most calling your attention in this moment.
As a felt sense in your body.
And feel free to call on your inner resource at any time,
As a companion,
As you meet whatever is here.
Or just take a momentary time out to feel secure and at ease.
And if an emotion is present,
Where and how do you feel it in your body?
And do thoughts and images accompany the emotion?
Welcoming your experience just as it is.
Without judging.
Welcoming your experience just as it is.
And if it's helpful,
Locate an opposite of this emotion and notice where and how you feel it in your body.
And then move between these opposites,
Back and forth,
At your own pace.
And then as you're ready,
Experience both opposites of emotion at the same time,
While sensing how this impacts your body and mind.
Feel yourself as the observer of all that's now present in your awareness.
Just being,
Aware and awake.
As the observer of all that's present.
Affirm to yourself,
I am aware,
Awake and resting at ease.
And now scan to see whether there is a thought or belief that's present.
Perhaps a belief that you take to be true about yourself.
And if no belief is present,
Welcome whatever most calls your attention in this moment.
And if a thought or belief is present,
Welcome it as a messenger.
And notice where and how you feel it in your body when you take it to be true.
And if it's helpful,
Bring to mind the opposite of this belief or thought.
And notice where and how you feel this in your body when you take it to be true.
Welcome and stay with your experience just the way it is.
And then welcome both opposites of beliefs or thoughts at the same time.
And experience how this impacts your body and mind.
Feel yourself as the observer of all that's present in your awareness.
Just being aware and awake as the observer of all that is present.
And affirm to yourself,
I am aware,
Awake and resting at ease.
Move your attention to your heart center and feel a smile emerging from the center of your heart.
Allow the smile to grow and expand and radiate out through your entire body,
Pervading every cell.
Allow feelings of well-being and joy to pulse through your entire being,
Uncaused joy emanating from within.
And be aware of all that is now present in awareness,
While dissolving into being spacious openness.
In which all of these changing activities come and go.
Settle into just being,
Nothing to do,
Nowhere to go.
Just now,
Just being.
And notice how everything is arising within your awareness.
Welcome yourself as the space and openness of awareness,
Undeniable,
Indescribable,
Everywhere and yet nowhere specific.
Out in front,
Back behind,
To the left,
To the right,
Above and below,
Inside,
Outside.
Awareness everywhere.
And the feeling of the wholeness of life,
Life living you as one of its unique and perfect expressions.
Everything interconnected through the underlying essence of life.
Feeling your wholeness,
While reflecting on the different movements that are now present.
Sensations,
Emotions,
Thoughts,
Well-being,
The feeling of being and being awareness.
Feeling everything just as it is.
And as you are ready,
Use your breath as a pathway back to full waking consciousness.
Maybe open and close your eyes several times.
Feel on your inner resource as a companion,
To accompany you.
Feel grounded and connected to yourself and the world around you.
And the feeling of life living you,
Giving your life a sense of purpose,
Meaning and value.
Sense the environment around you,
And bring small movements back to the body,
Fingers,
Toes.
Maybe move the head from side to side.
And imagine going about your life,
Affirming to yourself,
I am aware,
Awake and at ease in every moment.
I contain within me the perfect response to each and every moment,
A response that gives me the felt sense of health,
Harmony and wholeness with myself and all of life.
And when you are ready,
Come fully back to your wide awake state,
Grateful for having taken this time for yourself,
For health,
Healing and experiencing your wholeness.
