Long Yoga Nidra For Deep Peace

Incredibly peaceful relaxation, using simple breathing awareness, body scan and visualisation to realign with the deep peace that's always there underneath it all. Yoga Nidra meets you where you are, and is great for beginners and advanced meditators alike.

Transcript

Welcome to this guided meditation to deeply relax your mind and body.

It's time to let go and be restored.

We're going to be lying down for the duration of this relaxation so make sure you're super cozy as the body temperature will drop.

Use blankets,

Jumpers and socks depending on the temperature of the room that you're in.

Whether you've come looking for some inner peace,

Some healing,

Some uninterrupted rest or a connection to your true inner self,

You're in the right place.

This is your time to rest,

To receive and to simply be.

There's nothing to do,

Nowhere to go,

Just an invitation to allow yourself to be guided into deep relaxation.

Let's start today's session by getting super comfy in your bed,

On your sofa or your yoga mat.

All you need is a comfortable cozy place to lie down and spread out.

You might like to pop a cushion or a bolster under your knees to release your lower back.

Just find what feels comfortable for your body today.

The main thing is for you to be able to totally let go and feel comfortable however you choose.

When you're ready,

Close down your eyes.

Just listen to the sound of my voice and let your mind be guided by my words.

Consider any adjustments that you can make just for a tiny bit more comfort.

Perhaps turn your head gently from side to side to find a comfy place in the middle.

Drop your shoulders down and bring a little bit of space between your feet letting them flop out to the sides,

If that feels comfortable.

Now with about 10% of effort,

Take a gentle breath down to your tummy,

Letting it gently rise.

And exhale slowly.

Let's do that again,

Letting that lovely breath travel down to your tummy as it rises.

Hold for a moment,

Then exhale slowly.

Feel your body supported by the surface that you're on.

And a spaciousness in that lovely tummy of yours.

Take your time to arrive into this peaceful space.

Accept that your mind might be busy with thoughts,

Your body might be buzzing with energy.

On average,

It takes about 20 minutes to reach that relaxed state of deep calm.

So there's no rush.

Whatever you're feeling is okay and welcome.

Just meet yourself where you are.

Take a moment to notice how you're feeling emotionally.

And give yourself a peace score out of 10,

Where 1 is feeling really unsettled and 10 is deeply peaceful.

Mentally note this score now.

It's time to leave your life outside the room,

Just for the duration of this relaxation session.

Press pause on all your roles and labels,

Anything the world out there demands of you.

You now have permission to totally let go and be the you that exists beyond your name,

Beyond this world.

Let this lush little moment scoop you up and transport you back to who you really are.

The you inside that's ever peaceful,

Connected to all.

Let's breathe in,

Gently drawing the breath down to your tummy,

Noticing the tummy rise.

Then lengthening the exhale for as long as you can whilst still staying comfortable.

As the breath comes in,

It travels down towards your tummy,

Tummy rises as you reach the top of the breath for a slight pause.

Then lengthening the exhale for as long as is comfortable.

Letting go,

Becoming present.

Take two more of these breaths in your own time.

Let go of that breathing practice now and return to your natural effortless breath,

Allowing the body to breathe all by itself.

Just for now,

Without asking how,

Let yourself sink into stillness.

Now we're going to use the mind to relax the body.

We're going to travel into a deep healing state by bringing your full attention into this moment.

Mind,

Body and spirit.

Come back into alignment with your peaceful inner self.

This form of meditation called yoga nidra is a state of mind between wakefulness and sleep that opens deep parts of the mind.

Today's journey intends to dim your human worries and doubts like putting their arms length,

Loosening their grip so you can align with peace.

The peace that's always there inside,

Underneath it all.

Your logical brain doesn't need to know what needs healing or realigning.

The innate intelligence of your energy knows exactly where to go and what to do.

It's best that you remain still during the practice of yoga nidra.

However,

If you become uncomfortable,

By all means,

Please feel free to make mindful changes with minimal movement.

It's natural to flow in and out of conscious hearing during this practice.

Whatever your experience is today is the experience that's meant for you.

You can't do this wrong.

Stay awake and aware by listening to the sound of my voice.

If your mind starts wandering,

Which is totally natural,

Just come back to the sound of my voice.

Notice the feeling of the floor beneath you,

The sturdy surface holding your body safely.

And notice the feeling of the fabric touching your skin.

Notice the space around your body and your energy,

Comfortably welcoming you and inviting you to expand.

Notice any tastes or sensations in the mouth.

Notice any smells around you.

And any colors behind your eyelids.

Become aware of any sounds you can hear in this moment,

Starting with the most distant sounds,

Moving your attention from sound to sound without labeling the source.

Now move your awareness to sounds within the room,

And to the sound of your breath.

Now visualize yourself within the room,

Picturing the four walls,

The ceiling,

The floor,

Visualize your position in the room,

Your body lying on the surface that it's on.

Bring your awareness now to the natural and spontaneous breath that moves in and out of your body without any effort.

As your attention turns inward,

Notice the vast space starting to open up in your mind.

As we relax and travel deeper into ourselves,

The mind becomes very potent to suggestion.

You're more connected now to the past,

That's connected to everything,

Where your intuition comes from,

Your original source.

This is a great moment to bring your mind to focus on a sankalpa,

Which is a simple intention for this session.

For example,

I experience deep peace.

This sankalpa is really so much more than an intention.

It's a very aligned directive from your heart,

Something that you feel called towards.

It can be simple,

Like inner peace,

Or it can be a lot more specific,

Like finding a solution to something in your life.

Your sankalpa may pop into your mind quickly,

Or it might blob in over a few moments of space.

If it feels right,

Go with it.

You can't get it wrong,

So trust whatever comes through.

Whatever you choose,

It's always perfect for now.

Mentally state your sankalpa three times now.

Now we're going to move into the rotation of consciousness.

This keeps the mind focused,

Allowing the deeper part of you to rest.

Now I'm going to say a body part,

And you lightly bring your attention to it.

You don't need to move it,

You don't need to try to relax it.

Just a light attention.

You might choose to picture the body part,

Or feel it.

Then we'll move on to the next body part,

Reasonably briefly.

Right hand thumb.

First finger.

Middle finger.

Ring finger.

Little finger.

Palm of hand.

Back of hand.

Wrist.

Right forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Right side of chest.

Right waist.

Hip.

Right thigh.

Knee.

Lower leg.

Ankle.

Right foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

And little toe.

Top of foot.

Bottom of foot.

Heel.

The whole of the right side of the body.

The whole of the right side of the body.

Now we'll move our attention over to the left side of the body.

Left hand thumb.

First finger.

Middle finger.

Ring finger.

Little finger.

Palm of hand.

Back of hand.

Wrist.

Left forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Left side of chest.

Left waist.

Hip.

Left thigh.

Knee.

Lower leg.

Ankle.

Left foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

And little toe.

Top of foot.

Bottom of foot.

Heel.

The whole of the left side of the body.

The whole of the left side of the body.

Now go to the back of the body.

The soles of the feet.

Right and left heels.

Right and left calves.

The back of your knees.

The back of your thighs.

Your bottom.

Lower back.

Middle back.

Upper back.

The entire spine.

Right shoulder blade.

Left shoulder blade.

Back of the neck.

Back of the head.

Top of the head.

Forehead.

Right temple.

Left temple.

Right ear.

Left ear.

Right eyebrow.

Left eyebrow.

The space between the eyebrows.

Right eye.

Left eye.

Right nostril.

Left nostril.

Right cheek.

Left cheek.

Upper lip.

Lower lip.

Your entire mouth.

Chin.

Jaw.

Throat.

Right collarbone.

Left collarbone.

The chest.

The chest.

Upper abdomen.

Navel.

Lower abdomen.

The whole torso.

The whole body.

The whole body.

Take a moment to check that you're awake.

That you're aware.

And you're practicing yoga nidra.

Become aware of the body breathing.

The flow of the breath.

A sensation in the nostrils.

The tummy gently rising.

As each breath flows in.

And the sensation of releasing.

As breath flows out.

Now bring your awareness to the sensation of heaviness.

Your right leg heavy like a rock.

Your left leg heavy like a rock.

Your right leg heavy like a rock.

Both arms heavy.

Torso heavy.

The whole body becoming heavy.

All at once your body becomes light.

Legs light like a feather.

Arms light.

Torso light.

The entire body light.

Now let that go.

Now focus on the experience of feeling cold.

Your body feels bitterly cold.

Imagine you're walking on a cold floor in winter.

Your feet feel so cold.

You feel cold all over.

Now let that go.

All at once your body feels hot.

Feeling the experience of heat throughout your body.

The whole body is hot.

Imagine feeling the hot summer sun on your skin.

With no shade or breeze.

Heat all over the body.

Inside and out.

Now become aware of the inner space you see behind your forehead.

This is a vast infinite space that extends out as far as you can perceive.

Observe this space as if you're watching a movie.

What you see is a projection of your subconscious.

If you see patterns,

This is simply the way your mind is manifesting.

Maintain your awareness here.

Now we're going to visualize,

Remember or imagine the following images.

Come and go from one image to the other without attachment.

Burning candle.

Egyptian pyramid.

Torrential rain.

An old car.

Snow-capped mountains.

Birds flying across a sunset.

A glass of water.

Stars at night.

A smiling Buddha.

Full moon.

Springy soft grass.

A beautiful sunrise.

A green tree thriving with fruit.

The vast calm ocean.

The immense ocean.

It's your consciousness.

Let the ocean of your consciousness slowly contract into a single drop of morning dew.

Into a single drop of water.

Let your consciousness be contracted into a single drop of water.

A single,

Pointed drop of water.

Now let this drop expand to the infinite.

Becoming an ocean again.

The infinite ocean of all consciousness.

Of your consciousness.

Of universal consciousness.

You and I and everything are the same thing.

Now come back to the sound of my voice.

Picture your body lying on the surface that it's on.

Your body.

Lying on the surface.

Now let's mentally repeat the sankalpa.

The intention that you set at the beginning of this session.

Repeat it to yourself three times.

I'm now going to stop talking for a few minutes.

So you can absorb the benefits of your practice.

If you notice your mind wanders.

Which is totally normal and natural.

Just bring it back to focus on the sensation of stillness.

Slowly.

Ever so slowly.

Start drawing your awareness back into your body.

And breathe down into your tummy.

And exhale.

Cast your mind back to the peace score that you set yourself out of ten at the beginning of this session.

Where would you rate your state of peace on that scale now?

And just notice if there's a difference.

And drawing your awareness back into the room.

Notice any sounds you can hear.

Feel your body lying on the surface that it's on.

Picture the room you're in.

And take a nice deep energising breath.

Taking your time coming back into the room.

Wiggling your fingers and toes.

And taking another energising breath.

Have a little stretch.

And when you're ready,

Gently flicker open your eyes.

And give yourself some gratitude for allowing this time and energy for yourself today.

And gratitude to the practice of yoga nidra for the framework to find peace.

The light in me honours the light in you.

Namaste.