Yoga Nidra For Inner Peace (Campfire + Nature Sounds)

This yoga nidra meditation helps you find some inner peace. When we come from a place of love for ourselves and for others, we can rest in a place of inner peace - so we draw from the traditional metta loving-kindness meditation practice which aspires for the happiness of all beings... try this and see how this shifts your inner world in just 25 minutes!

Transcript

Welcome.

When we come from a place of love for ourselves and for others,

We can rest in a place of inner peace.

In today's Yoga Nidra,

We draw from the traditional metta loving kindness meditation practice which aspires for the happiness of all beings.

I'm Jamie Tan at Light & Spoon,

Feeding your mind,

Body,

Soul.

On this channel,

We're all about mindful living,

Bringing some inner peace to your full on busy days.

You are so very welcome here.

So let's take the next few moments to get really comfortable.

If you're lying down today,

You might like to place a pillow or a cushion underneath your knees and maybe pull up a blanket over you and give yourself a few moments to get really settled.

Now in today's yoga nidra practice,

If you'd like to prevent yourself from really falling asleep into that unconscious mode,

What you can do is bend your elbow and place one hand up in the sky.

Now what happens is when you start to lose consciousness or fall off into a different level of sleep,

That hand that's up in the air is going to start to slacken and then that acts as your very own alarm clock,

Kind of bringing you back into the conscious realm again.

But of course in yoga nidra,

We are dancing between the conscious and unconscious,

That really juicy hypnagogic state.

So play with this a little bit today.

And then whenever you're ready,

Starting to turn your attention inwards,

Finding that quiet space inside of you and starting to focus on your breath and just notice the body breathing itself.

Nothing to do.

There's nowhere to go.

Let's start this practice with an intention.

Perhaps you might like to strengthen feelings of love and acceptance towards yourself and to all beings everywhere.

Now starting to feel into whether this intention also supports a deeper heartfelt desire.

And perhaps your heartfelt desires might be nurturing inner peace or perhaps you might like to take this metta loving kindness mantra as your heartfelt desire for this practice.

May I be happy.

May I be well.

May I be safe.

May I be peaceful and at ease.

Now turning your attention into your inner sanctuary.

And if it's helpful,

You might like to recall a place that you know of,

Whether it's in real life or in your imagination,

Somewhere that brings about feelings of ease,

Peace,

Comfort.

This could be somewhere in nature or somewhere indoors.

And if you're seeing it,

What do you hear?

If you're hearing it,

What do you smell?

Really bring this place alive with all five senses.

Welcoming these feelings of ease,

Peace and comfort within the body.

Now holding onto these physical sensations and simply allow the images to fade away.

At any point during today's session,

You are very welcome to bring yourself home to this inner sanctuary.

Nurturing these feelings of ease,

Peace and comfort.

Now bringing attention to the mouth and feeling into the sensations in the mouth.

Sensing and feeling all the way through the insides of your cheeks.

Traveling the sensation all the way up the outsides of the cheeks.

Traveling up the temples,

Across the forehead.

And then traveling all the way through the top of the head,

Around the back of the head and feeling all the physical sensations coming down through the back of the neck.

Now in the base of the throat.

Now sensing and feeling all the way down the top of the right shoulder.

Traveling sensation down the right arm.

Elbow.

Forearm.

The right wrist.

Thumb.

Index finger.

Middle finger.

Fourth finger.

Pinky finger.

The palm of your right hand lighting up with vibrant sensation.

The back of your right hand lighting up with vibrant sensation.

Now the entire right hand and all five fingers.

There's vibrant sensation.

Bringing attention back to the base of the throat.

Now traveling sensation this time down the top of the left shoulder.

All the way down the left arm.

Elbow.

Forearm.

Left wrist.

Thumb.

Index finger.

Middle finger.

Fourth finger.

Pinky finger.

Palm of the left hand.

Lighting up as vibrant sensation.

The back of the left hand.

Radiant sensation.

The entire left hand and all five fingers lighting up as radiant vibrant sensation.

Now bringing attention back to the base of the throat.

And traveling sensation all the way down the chest.

From the chest through the ribcage traveling sensation all the way down to the belly.

To the hips and the pelvis.

And then feeling sensation from the right hip.

Traveling down the right thigh.

Knee.

Shin and cough.

Ankle.

Big toe.

Second toe.

Middle toe.

Fourth toe.

Baby toe.

The sole of the right foot.

Lighting up as radiant vibrant sensation.

So entire right foot and all five toes lighting up as radiant vibrant sensation.

Now bringing attention back to the pelvis and the hips.

And then bringing attention to the left hip.

And sense and feel from the left hip all the way down through the left thigh.

Knee.

Shin and cough.

Ankle.

Big toe.

Second toe.

Middle toe.

Fourth toe.

Baby toe.

The sole of your left foot lights up with radiant vibrant sensation.

Now the entire left foot and all five toes alive vibrant with sensation.

Now this time sensing and feeling into the front side of the body lighting up as radiant vibrant sensation.

And the back side of the body lighting up as radiant vibrant sensation.

This time the entire body front and back merging at the same time as radiant vibrant sensation.

Sensing and feeling all the way into the skin boundary through the entire body.

And then sensing and feeling the space outside of the body beyond the body.

This time sensing and feeling through the whole body one more time.

Spacious vibrant sensation.

And then sensing and feeling the space just beyond the body.

The space within the body and the space outside of the body merge expanding into spacious awareness.

Basking in all of these physical sensations.

At any point you can always bring yourself back to your inner sanctuary with the feelings of ease peace and comfort.

Deep breath in through the nose and exhale through the mouth.

Two more times.

Inhale through the nose and exhale release and relax.

One last time inhale through the nose.

Exhale release and relax.

Beautiful.

Now notice the breath.

There's no need to control it.

Simply notice the body breathing itself.

Noticing the space between the inhale and the exhale.

And then notice the space between the exhale and the inhale.

If it's helpful weaving in sensations of your inner sanctuary.

These feelings of ease,

Peace,

Comfort.

Now repeat these phrases after me silently or out loud.

May I be happy.

May I be well.

May I be safe.

May I be peaceful and at ease.

Continue weaving in sensations from your inner sanctuary of ease,

Peace,

And comfort.

As I repeat this metamantra one more time continue to feel into these sensations from your inner sanctuary of ease,

Peace,

And comfort.

May I be happy.

May I be well.

May I be safe.

May I be peaceful and at ease.

Now you might like to recall a friend or someone you love or hold dear to you.

Give yourself a moment to bring up the image of this friend or bring up the feelings and the sensations that you feel as you think fondly upon this person that you love.

Now let's send them this metamantra.

May you be happy.

May you be well.

May you be safe.

May you be peaceful and at ease.

Continue weaving in sensations from your inner sanctuary of ease,

Peace,

And comfort.

This time let's recall someone that you feel neutral about.

This could be someone you pass in the street every day that you don't know but you recognize their face.

Perhaps it's the cashier at your local grocery store or the receptionist in your office that you don't really know but that you see every day.

So think of someone you recognize but you feel neutral about and recall their image in front of you now.

And let's continue to send these metalovingkindness mantra to them.

May you be happy.

May you be well.

May you be safe.

May you be peaceful and at ease.

Nurturing sensations from your inner sanctuary of ease,

Peace,

And comfort.

Now with this next one if at any point you find this challenging or too difficult just continue to rest in your inner sanctuary and recall the feelings of ease,

Peace,

And comfort.

Think of someone you dislike or that you find really challenging to be around.

If it's helpful you might like to summon up an image of them in front of you.

And take a moment to feel and sense into the physical sensations that come up.

And at any point if this is too challenging go back to your inner sanctuary or weave in the sensations from your inner sanctuary of ease,

Peace,

And comfort.

But if you're able to let's continue to send a little bit of lovingkindness to this person.

May you be happy.

May you be well.

May you be safe.

May you be peaceful and at ease.

Watching here for a moment in this sea of lovingkindness in this inner sanctuary of yours,

Spacious,

Ease,

And peaceful.

Realizing a sense of joy that is also present in this moment.

The joy that is present in this ever unchanging awareness.

Even as you notice the physical sensations that might be present,

If there are any emotions or thoughts that might be present.

All of these shifting sensations,

Emotions,

And thoughts all happening amongst this giant expanse of ever unchanging awareness.

Touching back into your heartfelt desire today to nurture inner peace.

Breathing in sensations from your inner resource of ease,

Peace,

Comfort.

And sensing and feeling into your intention today that you set to strengthen feelings of love and acceptance towards yourself and to all beings everywhere.

Know that the effects of this practice will be felt even in the days to come.

To continue to nurture this sense of inner peace,

Know that you will strengthen these feelings of love and acceptance towards yourself,

Not only in this moment,

But in the coming days.

The practice of Yoga Nidra is now complete.

I hope you enjoy that and I wish you the very best.

I love hearing your experiences in this community so do share in the comments below.

And I hope this helps you find more grace,

Ease,

And flow in your busy life.

And I'll see you in the next one.

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