Yoga Nidra For Peace

This is a 20-minute practice of yoga nidra using the intention or sankalpa "I am at peace with myself and the world as it is". It supports relaxation and restoration and embodying a peaceful presence in the midst of an everchanging world.

Transcript

Welcome to this practice of Yoga Nidra.

Yoga Nidra is a meditation technique as well as a state of consciousness to which you are guided during the practice.

So to begin,

Allowing yourself to get as comfortable as you possibly can,

Laying down with a cushion beneath your head and a blanket over you.

And as you settle in,

Knowing that for this moment there's absolutely nothing that you need to do,

No one else that you need to please,

Nothing to achieve,

Nowhere to go.

This moment is just for you.

So welcome.

Welcome to yourself.

Welcome to this practice of Yoga Nidra.

And as the body settles,

You might welcome any sounds that you encounter,

Allowing the sounds to come and go as they do.

And you might also welcome yourself to this place in this moment.

You might welcome the sensations of the backside of the body as it rests into the surface upon which you lie,

And you might even become aware of the earth beneath as it supports and holds,

Inviting the body to surrender to gravity,

To rest upon the earth,

Opening and softening to this moment.

And you might also welcome the sensations of the breath,

Noticing that there's nothing you really need to do because the breath just happens all by itself.

So inviting the in-breath to flow in,

Welcoming each breath as it moves in,

Down towards the belly,

Into the side ribs,

And all the way into the upper chest,

Welcoming the breath into each cell of the body as it brings oxygen,

Nourishment,

And perhaps even imagining how the breath could bring a sense of ease.

Now also noticing and welcoming each out-breath,

How each in-breath is followed by an out-breath which flows out,

Carrying away everything the body doesn't need.

And you might invite any tension,

Worry,

Or fear to flow out with the out-breath,

Allowing the breath to carry it away.

So welcoming this cycle of breath as it flows in and as it flows out,

Flowing in,

Creating space,

Softening,

Flowing out,

Taking away all dis-ease,

Worry,

And stress.

And as you settle in,

You may want to start this practice of yoga nidra by setting an intention for this practice.

And if you already have an intention,

You can use it now,

Repeating it three times silently to yourself.

Or you can use the following words,

I am at peace with myself and the world as it is.

I am at peace with myself and the world as it is.

I am at peace with myself and the world as it is.

Allowing the body to accept these words without thinking about them,

Just absorbing,

Shifting from thinking and doing to feeling and being,

Giving all your attention to the sensations in the body.

And everywhere that my voice goes,

There's an invitation to allow the attention to follow.

And everywhere your attention goes,

There's an invitation to invite a sense of ease,

Of opening,

Of softening.

Allowing the attention then to move to the right hand thumb,

The index finger,

Middle finger,

Ring finger,

And the pinky,

The palm of the hand,

The back of the hand,

The lower arm,

And the elbow,

The upper arm,

And the right shoulder.

Attention in the whole right arm,

The whole right arm,

The whole right arm,

Releasing down to the ground.

Then moving then to the right rib cage,

The right waist,

The right hip,

The right upper leg,

Right knee,

Right lower leg,

Right ankle,

Right sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And the fifth.

Attention in the whole right side of the body,

The whole right side of the body,

The whole right side of the body,

Letting go,

Sinking down to the ground.

Allowing the attention then to travel over to the left thumb,

The left thumb,

Index finger,

Middle finger,

Ring finger,

And the pinky,

The palm of the hand,

The top of the hand,

The lower arm,

Elbow,

Upper arm,

And the left shoulder.

The whole left arm,

The whole left arm,

The whole left arm,

Releasing down to the ground.

Attention moving to the left rib cage,

The left waist,

The left hip,

Left upper leg,

The knee,

Left lower leg,

Left ankle,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And the fifth.

Attention in the whole left side of the body,

The whole left side of the body,

The whole left side of the body,

Releasing down to the ground.

And everywhere the attention goes,

Inviting a sense of ease,

Opening,

And softening.

So the attention to the back of the right leg,

The back of the left leg,

The left buttock,

And the right buttock,

The lower back,

The middle back,

The right shoulder and the left,

The spine from the tailbone all the way up to the neck,

The back of the head.

Attention on the whole back side of the body,

The whole back side of the body,

The whole back side of the body,

Releasing down to the ground.

Attention to the crown of the head,

The forehead,

The right eyebrow and the left,

The left eyelid,

And the right,

The right eyeball and the left,

The left eye socket and the right.

Attention moving to the middle of the head,

To the brain,

Inviting it to release,

Sinking down to the back of the skull.

Moving to the right ear and the left,

The left inner ear and the right inner ear.

Moving to the right outer ear and the left outer ear,

The left cheek and the right,

The tip of the nose,

The upper lip,

The tongue in the mouth,

The roof of the mouth,

The lower lip,

The chin,

The front of the neck and the throat,

The right side of the chest and the left side of the chest and the heart inside.

Aware of the heart beating in the chest,

Aware of the lungs expanding with the breath,

Aware of the upper abdomen and the lower abdomen and all the organs inside,

The kidneys,

Liver,

Intestines,

Gallbladder,

Aware that each of these organs is present and active.

Attention moving to the ball of the pelvis,

To the top of the right leg and the left,

The left knee and the right,

The right shin and the left,

The left ankle and the right,

The top of the right foot,

The top of the left foot and all ten toes.

Awareness of the whole body from the toes to the top of the head including the arms and the fingers,

Awareness of the whole body,

The whole body sinking down to the ground.

Then carrying the attention back to the breath as the breath flows in and out,

Allowing attention to rest with the sensations of breathing as the breath moves in and out,

Nothing to do allowing the breath to be just as it is,

With the attention floating on the sensations of the breath.

And allowing the attention to move behind the breastbone to the space of the heart,

Calling to mind your intention,

Repeating it again silently in this space of the heart.

I'm at peace with myself and the world as it is.

I'm at peace with myself and the world as it is.

I'm at peace with myself and the world as it is.

Allowing the attention to rest here in this heart space with your intention.

And then preparing for this practice of yoga nidra to come to an end,

Becoming aware of the backside of the body laying on the ground,

Aware of all the sensations in the backside of the body,

Sensations in the legs and the back and the arms,

Perhaps becoming aware of any light that might be coming in through the eyelids,

Preparing the body to wake up by taking a deeper breath,

Breathing in deeply and allowing the breath to fill the whole body,

Breath reaching down all the way to the toes and the fingers.

And as the breath reaches the toes and the fingers,

You may want to wiggle the toes and the fingers,

Wiggling them awake.

And perhaps you give a yaw or a stretch,

As if waking up from a night's sleep.

And as the body wakes up,

You may roll over to the right side,

Allowing the body to shift,

Feeling the ground beneath the body,

Feeling the touch of air on the skin,

Preparing then to bring this practice of yoga nidra to a close,

Reminding yourself of your intention.

I am at peace with myself and the world as it is.

I am at peace with myself and the world as it is.

I am at peace with myself and the world as it is.

This practice of yoga nidra has come to an end.

This practice of yoga nidra has come to an end.

Thank you for listening.

You may stay here for as long as you want,

Or you can begin to sit up and move into the rest of your day.

Reviews

Wonderful reset for the afternoon

Skylar is an absolute treasure. This 20 minute practice is gold! Use in the middle of the day for a peace reset or I’ve also used going to sleep. Thank you Skylar.

Brilliant yoga nidra- well paced and fabulous voice- this will be my new go to . Namaste 🙏

Relaxed and refreshed! Thank you!

Very relaxing. Would have been even better if there was some time/quiet to set your own intention.

A wonderful Nidra with excellent wording and pacing. I usually like background music although I still found it calming and comforting 🙏😇🙌💕🧚‍♀️✨

Lovely delivery. I remember and accept that I am peace 🙏

Thank you for this practice

Like a nap

Skylar,Thankyou your voice has now become familiar and brings me instant calm, no matter how chaotic the outside world may be. What a blessing you are to this world ✨💙💖

Very sweet. Thank you!

Great yoga nidra, Chris!
I love your voice 🥰🙏🏼
Thank you, Ingrid

Lovely gentle voice, very nice 🙏🏻

Thanks 🙏🏻 will use often

Very nice. Great to have a yoga nidra that can be used in the morning. Most are for later in the day or evening.

Just right! Ready for my day with peace in my heart.

Chris, Well guided and well received! Thank you, sending Gratitude and blessings 🙏🙏

This is one of the yoga nidras I do on the lunch hour. Most of the times I have a delicious nap. Other times I get mental relaxation and meditation. Also I like the pink cover