Yoga Nidra For Being Joyful

This Yoga Nidra practice takes you on a journey in a natural setting that will help you feel full of joy and contentment. It will relax and rejuvenate. You may feel connected to the cosmos and a higher being.

Music: The Inner Calling composed by Music of Wisdom
Thumbnail: Jill Wellington

Transcript

This Yoga Nidra practice will focus on joy,

Our God-given right.

We are all ultimately striving to find joy in our lives,

Even as we travel through grief or hardship.

This practice will help you fall into a non-sleep deep rest,

Which will calm your nervous system and slow the brain waves.

Yoga Nidra is traditionally performed lying in a supine position on the floor.

You may want some padding beneath you,

A small pillow for your head,

Maybe a bolster or pillow under your knees to relieve tension in your lower back.

A blanket or coverlet may add comfort since the body cools as it relaxes.

Maybe an eye pillow after you have settled in to your Yoga Nidra nest,

Feeling like you are wrapped in a cocoon.

Feel yourself in.

Make any adjustments so that you may feel even a little bit more comfortable.

Keep your eyes open for now.

Pick out one object in the room.

Focus on it.

Let your focus fade.

Now I invite you to focus on several things within your vision.

Let your focus fade out.

Now let your eyes focus out to the side,

Your peripheral vision,

Buddha eyes.

Notice what's around you in the room.

Notice the light.

Focus on feeling secure and safe.

Now soften your vision.

Let your eyes focus out.

Now close your eyes.

Perhaps use an eye pillow if that brings you comfort.

Welcoming your sankalpa,

A heartfelt desire for direction in your life.

State it with the godly statement of I am,

And then your heart's wish as though it was already happening.

If you don't have your own sankalpa developed yet,

Maybe use this one.

I am joyous and grateful for my life exactly as it is.

Now repeat it silently to yourself three times.

This plants the seed of intention deep inside your heart.

You might want to consider a touchstone for this practice that you can repeat if your mind starts to wander.

You might think,

I am practicing yoga nidra,

Or I am focusing on the words.

And now we'll move into the rotation of consciousness or body scan.

This is like a massage for the central nervous system.

I will mention a body part and all you have to do is focus your full attention on that part.

Maybe even express mentally your gratitude and joy for this body part.

You may feel the energy or heat move through your body as we rotate from body part to body part.

The healing energy is flowing.

Bring your attention to the right hand thumb.

The whole thumb.

First finger.

Second finger.

Third finger.

Little finger.

Wrist joint.

Elbow joint.

Shoulder joint.

Throat center.

Heart center.

Right ribcage.

Hip joint.

Knee joint.

Ankle joint.

Right foot.

The whole right foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Ankle.

Knee.

Hip.

Heart center.

Now move your attention over to the left hand.

The left hand thumb.

The whole thumb.

First finger.

Second finger.

Third finger.

Little finger.

Wrist joint.

Elbow joint.

Shoulder joint.

Throat center.

Heart center.

Left ribcage.

Hip joint.

Knee joint.

Ankle joint.

Left foot.

The whole left foot.

Big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Ankle.

Knee.

Hip.

Heart center.

Top of the head.

Imagine the energy coming in through the crown chakra and flowing through the whole body.

The whole body flowing with healing energy.

Spreading joy through the whole body.

And now bring your attention to the breath.

The universal gift of life.

The breath.

Inhale in.

Feel the breath.

The life force prana.

Feeling the diaphragm moving down and feeling the belly.

And then feeling the sides of the ribs and the lungs.

The wings of the heart.

And all around the collarbone and side of the shoulders.

Exhale.

Try to make the exhalation just one count longer than the inhalation.

This helps to lower the heartbeat and encourage relaxation.

Inhale in.

Exhale out.

Inhale in.

Exhale out.

Continue at your own pace for a few breaths.

Inhale in.

Long exhale out.

Now follow my voice and we will go on a visual journey.

This may be a real place you can envision or it may be an imaginary place you create in your own mind.

See yourself laying on a blanket in the middle of the meadow full of colorful wildflowers.

Feel the sun warming your body.

As you look around you notice wild daisies and little blue flowers.

The beauty of them brings you joy.

There is a large tree next to your blanket.

The tree is covered in a thick canopy of beautiful leaves.

The tree emits an energy that you can feel in your soul.

The tree is full of birds singing songs back and forth to each other.

There is a stream nearby running through a thicket creating a hidden room out in Mother Nature.

As you are lying on the blanket on the ground in a natural setting you feel grounded.

You are feeling that you are soaking up energy from the earth.

The sound of the stream is calming as it gently trickles around the rocks and continues on its downhill journey.

The air smells fresh and wonderful.

It is relaxing.

You breathe in deeply and exhale fully.

You feel peaceful.

Joyful.

Full of contentment.

The Planet illegal.

Now visualize these symbols as I say them.

A picnic,

A good reading book,

Fresh cut flowers in a vase,

A cozy reading chair with a comfy throw,

The smell of something wonderful cooking on the hearth,

The tickle of grass on your bare feet,

The feel of rough tree bark under your hand,

The coolness of fresh spring water on your fingertips,

A room set up for meditation and yoga nidra,

A loved one nearby.

Continue to carry these thoughts and images with you for a few minutes.

Imagine yourself basking in the sun and enjoying this journey.

Maybe visualize a sanctuary room in your house where you can go to help bring back memories of this journey.

This journey is yours.

Bring into it what you want to make you feel content,

Comfortable,

Loved,

Joyous.

Take the next few minutes to continue this journey.

Let's repeat this.

San Calpa San Calpa San Calpa Bring back your San Calpa Repeat it three times Plant the seed of intention deep inside your subconscious As though this goal,

This desire,

This intention is already happening on your behalf This is the life you are creating for you Come back Come back across the veil Come back to your body Feel your body in the room Feel your body lean heavily on the ground Bring your attention back to the breath Inhale deeply Long exhale And again In your own time,

Maybe stretch Wiggle your fingers and toes If it feels right And in your own time,

Roll to one side Gently integrate this practice into what you are feeling and experiencing In your own time,

Use your arms to lift yourself to a sitting position Slowly open your eyes Take in your surroundings Notice the light in the room The familiar objects Notice how you are feeling You are now ready to go out into the world and let your joyous light shine Take these blessings from this practice out with you and share your beauty to the world This practice of yoga nidra is complete