Yoga Nidra For Joy

In this guided meditation, explore your deepest desires and feelings of joy. We will use specific breath and body awareness techniques to help you easily drop into a deep state of meditation, where these feelings of joy can be integrated and brought back with you into the waking state.

Transcript

Welcome to this practice of yoga nidra.

Bring yourself into a comfortable position lying on your back,

Either on the floor,

On a yoga mat,

Or in your bed.

Cover yourself with a blanket,

With the option to slide a pillow or bolster under the knees to release tension in the low back.

You can use an eye pillow and anything else that would help make you supremely comfortable.

Close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power.

Relax.

Trust and let go.

Join me as we take a deep breath in fully and exhale with a deep sigh.

And again,

Breathe in fully and exhale with a deep sigh.

And let go even more.

Feel a deep sense of contentment and peace in your heart.

And now allow your heart's deepest desire to arise within you.

Something that you want more than anything in life.

This may be a desire for yourself,

For another,

Or for the world around you.

Whatever it is,

Allow this longing to rise up naturally as your deepest heartfelt longing.

Perhaps it is the feeling of being whole,

Healed,

And healthy.

The feeling of deep self-acceptance,

Peace,

Or well-being.

Whatever it is,

Welcome and affirm your heartfelt desire in the present tense with your entire body,

As if it is true right now.

And then set your desire aside and notice how it returns at the end of the practice,

Or as you go about your daily life.

Now bring your intention for today's practice into your awareness.

How would you like to feel during and as a result of your practice?

Perhaps a sense of inner peace,

Joy,

Or well-being.

Perhaps relief from physical discomfort,

Habitual patterns,

Or emotional pain.

Your intention may be as simple as to remain alert throughout this entire practice.

Whatever it is,

Allow your intention to emerge fully.

Feeling your intention as an ally.

And now bring into your awareness the environment and sounds around you.

The touch of air on your skin.

Sensations where your body touches the surface that's supporting it.

Your body breathing and sensations present throughout your body.

And now locate a feeling of joy in your body.

This could be a feeling of connection,

Of well-being,

Peace,

Happiness,

Or any sensation that feels like joy to you.

If it's helpful,

Bring to mind a memory of a person,

Animal,

Place,

Or object that evokes joy.

Notice where and how you experience that joy in your body.

Perhaps it's a warm feeling in your heart or a glow in your belly.

Welcome and allow the feeling of joy to grow and spread throughout your body.

And now shift your awareness to an opposite,

Stressful sensation,

Emotion,

Or cognition.

Or with a particular stressor in your life.

Feel how this stressful thought,

Emotion,

Or situation affects your body and mind.

And now alternate between experiencing the feeling of joy and the feeling of the stressor.

Go back and forth,

First feeling joy in your body,

Then feeling the stressor.

And now feel both at the same time,

Allowing joy to spread throughout your body,

Even as you feel the stressor.

And when it feels right,

Let go of the stressor and just feel joy radiating throughout your body.

Rest here.

And now follow my guidance as we take three deep breaths.

Breathe in deeply,

Holding the breath in,

Closing off the throat.

When prompted by the inner urging of the body,

Release the breath slow and steady,

Breathing normally in between.

And now inhale,

Hold the breath in,

Closing off the throat,

Allowing tensions to build,

Holding a bit longer but without struggle.

And when prompted,

Release fully,

Expelling from the body whatever it no longer needs.

Deep seated tensions leaving your body with the breath.

And third breath,

Inhale,

Hold the breath in,

Closing off the throat,

Holding even longer now,

But without strain.

When prompted,

Release the breath,

Breathing it all out,

Letting it all go until there's nothing left,

Until you are completely empty,

Open,

Allowing your breath to return to normal.

Slowly allow the breath to rise and fall in its own rhythm,

The breath becoming progressively quieter and more still,

Until it is almost impossible to detect.

Feel yourself held in absolute stillness,

Totally absorbed,

Fully engaged in the flood of energy.

Allow the mind to dissolve into bodily presence.

Now follow my guidance as we begin the relaxation breath.

Breathing in deeply,

Fill your lungs from the bottom to the top as if you were filling a water bottle.

Draw your breath into the lower belly and feel your abdomen expand first.

And as the breath moves into the chest,

Observe your abdomen go down and your chest lift up.

As you breathe out,

Empty your lungs from the top to the bottom and observe the chest go down first,

Then your abdomen going down as you complete the exhalation.

Let your breath be slow and steady.

Observe the movement of your abdomen and chest.

Staying connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.

Let this feeling extend to every part of your body.

Let this entire process of breathing be the vehicle for deepening your relaxation.

And now redirect your full attention to your breath if your mind has wandered.

Make no struggle around breathing.

Use the breath to release any tensions.

Slowly begin to deepen your inhalations and exhalations.

Let the exhalation be longer than the inhalation.

Let the flow of your breath be steady and uniform as much as possible.

Bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.

With each breath out,

Release any tension held in your body and anticipations in your mind.

Let go.

With each breath in,

Fill every nerve and cell with pulsating,

Healing energy.

Breathing out,

Let go of holding anywhere in your body.

Let go even more.

With your next breath in,

Visualize your body renewed and revitalized with new life.

See your body and mind and enter deeper levels of stillness and silence.

Now allow your breath to return to normal and be still.

Bring your total attention to the pulsating energy field felt in the form of sensations in your body.

Be attentive to sensations throughout your body of pleasure,

Happiness,

Joy or well-being,

Welcoming whatever emerges just as it is.

Remember how your attention feeds the expansion of the pulsating energy field.

Energy follows attention.

Feel all the tensions in your mind and tightness in your muscles melting away.

Making room for joy,

Happiness and well-being to flow through.

Let all the tensions simply melt,

Drain away and dissolve in the expanding energy field.

Now bring your attention to your eyebrow center.

Recognize the deep connection to the original source of life force,

The life energy that sustains you and is an extension of your soul.

Draw into that silent space where all doing stops.

Experience silence extending everywhere.

On your next inhalation,

Draw the breath up from the tips of the toes to the top of the head.

As you exhale,

Draw the breath down from the top of the head to the tips of the toes.

Repeat for the next few breaths.

This time as you inhale,

Draw the breath in from the ankles up to the top of the head and exhale the breath down from the top of the head to the ankles.

Now draw the breath in from the knees up to the top of the head and exhale the breath down from the top of the head to the knees.

Inhale from the perineum at the base of the spine up to the top of the head and exhale the breath down from the top of the head to the perineum at the base of the spine.

Inhale from below the navel up to the top of the head and exhale the breath down from the top of the head to below the navel.

Inhale from the solar plexus up to the top of the head and exhale the breath down from the top of the head to the solar plexus.

Inhale through the heart center and exhale out through the crown of the head.

Inhale through the throat and exhale out through the crown of the head.

Inhale through the third eye,

Exhale out through the crown of the head.

Inhale through the third eye,

Exhale out through the crown of the head.

Inhale through the third eye,

Exhale out through the crown of the head.

Inhale through the third eye,

Exhale out through the crown of the head.

Inhale as if you are a seed planted in the soil.

It is dark,

Moist and cool.

You know you are here to experience the sun.

You can feel its warmth and energy penetrating through the soil,

Showing you which direction to go.

You send out a tiny shoot,

Breaking the surface of the ground above.

At the same time sending roots down deep into the earth for support and nourishment.

Feel yourself growing upward toward the light of the sun,

Brighter and brighter,

Bursting forth into your full expression as a tree.

See the tree that you are.

You don't need to compare yourself to other trees,

For you are uncomparably unique as you are.

You are you.

Standing fully now in yourself as you are.

Feel yourself expressing your full potential as a tree,

Alive,

Vibrant,

Full of life-giving energy.

The light that made you emanates from within you.

The more that you embrace the tree that you are,

The more the light shines through you.

Give yourself the permission now to enter into the deepest level of relaxation.

Let go.

Nothing to do or achieve.

Dissolve and disappear into stillness.

Open,

Empty of all doing,

All past,

All future.

Sensations,

Thoughts,

Images floating by like clouds on a clear blue sky.

Letting it all gather and dissipate.

Come and go.

Be the space in which it is all happening.

Now bring your intention into your awareness once again.

Repeat your intention silently now,

Three times.

If you do not have an intention,

Just remain silent and let spirit,

Who knows what is best,

Do it for you.

Allow your intention to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors,

And accepts your intention.

Have faith and trust that it has been heard and is being acted upon by the higher power of the source within you.

There is no need for you to do anything about it.

Bring your attention back to the center between your eyebrows and feel all the energies of your body from all meridians activated,

Purified,

And balanced.

All channels are open and the life force is flowing freely,

Healing the body and calming the mind.

Open your heart and feel content.

At this sacred moment,

Your whole being has made a major paradigm shift.

Establish yourself in total trust and faith that remains free from any need to be in control.

Feel totally unburdened and free to move in life with effortless ease.

Feel the presence of your higher self guide,

Protect,

And bless you.

Feel energy and grace fill you and surround you at all times.

Reaffirm your intention once again.

Do not hesitate,

Doubt,

Or dispute it.

Let it come naturally.

Now begin to become aware of the rising and falling of the breath.

Slowly feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the floor or the bed,

The quality of the air as it touches the skin.

Gradually you can move as if you're waking from a restful sleep.

Wiggle your fingers and toes,

Bend your knees and pull them closer to your chest,

Rocking gently side to side.

Take your time.

Do not hurry.

When you're ready,

Gently make your way over onto your right side and curl into the fetal position.

Feel the safety,

Comfort,

And protection of the womb of existence.

Bring your intention into your awareness again.

Change nothing.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Continue to stay deep in this inner experience.

Regardless of what you consciously recognize that has or has not changed,

Know that something deep within you has shifted to connect you with your intention.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back into the body.

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

And how quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Now you may gradually open your eyes.

Reviews

I went very very deep somewhere. Thank you. ❤️