50 Minute Yoga Nidra For Deep Peace
Welcome dear ones. This 50-minute Yoga Nidra for peace is an invitation to soften into stillness and embody the deep calm that lives within you. With soothing music, a gentle body scan, breath awareness, and the practice of sensing opposites to restore balance, you’ll be guided into a state of profound relaxation. The journey unfolds with a peaceful forest visualization, allowing you to root into serenity and wholeness. Yoga Nidra is a practice of deep rest, supporting the nervous system, easing stress and anxiety, and inviting the mind to quiet so the body can restore itself. In this state of tranquil awareness, you can release tension, cultivate balance, and awaken to the inner peace that is always present. May the peace you discover within ripple effortlessly into your life and the world around you.
Transcript
Namaste and welcome.
My name is Kristen Rose and I feel so deeply honored to share with you today a guided meditative practice known as Yoga Nidra.
A deeply restorative practice that guides you into a luminous state between wakefulness and sleep.
Allowing the body to rest,
The mind to quiet,
And the heart to open.
This practice is an invitation to rest deeply,
To connect with a wellspring of peace within,
And to radiate that peace out and into a world that truly needs it the most at this time.
Let this be a reminder that inner and outer peace arise from the same sacred space.
Together,
Let's take a deep and generous breath in through the nose,
And exhale out through the mouth.
Allow yourself to arrive here and now.
As your Yoga Nidra journey begins,
Take some time to settle down and into a cozy little nest.
You may come to lie down on the earth in a supine position on the back of the body.
You may bring a pillow in behind the back of the knees or behind the back of the head.
You may support underneath the arms or hands,
Warm socks,
A blanket,
An eye pillow,
And make any final little micro adjustments to the position of the body.
So that you may instill more peace by way of relaxation throughout the whole physical body.
The more relaxed you can become,
The more deep you can sink into your practice.
Now allow the body to become completely still,
Completely at ease.
Notice the little points of contact where your body meets the earth beneath you,
Where you can feel the natural force of gravity.
Each exhale,
Soften into these points of contact.
Each exhale,
Surrender to the activity of gravity.
There is nothing that you need to do,
Nowhere that you need to go.
Allow yourself to just be.
This is the true essence of who you really are.
Each exhale,
Welcome a sense of gravity or the heaviness of deep medicinal rest.
Each inhale,
Welcome a sense of levity or lightness,
As if the whole body were breathing in,
As if the whole body were breathing out.
Imagine as if peace was like air,
All around you,
All within you.
Imagine as if you could breathe in peace,
As if you could breathe out anything that stands in your way of it.
Breathing in to welcome peace here and now.
Breathing out to release and let go,
Creating space for more peace.
Peace in,
Peace out,
Completely dissolving into the present moment,
Abiding peace that is already here.
Welcome a sense of the darkness behind closed eyes,
The mystery,
The void,
The quiet of here and now.
Relax the forehead,
The eyes,
The eyelids and all of the tiny muscles and tissues around and behind the eyes.
Relax all of the muscles in the face,
Head and neck.
Relax and unhinge the lower jaw,
Soften the muscle of the tongue.
Notice any tastes lingering inside of the mouth or moisture.
Draw awareness to the nose.
Mindfully observe the gentle flow of breath as it enters and exits the body through the nose.
No need to change or alter the breath.
Notice any fragrance or aromas in the air as it flows in and out.
Notice any sounds,
The ears welcoming in sounds,
The sound of my voice,
Sounds all around you or any internal sounds coming from within.
Both ears listening and allowing your awareness to even rest in the quiet spaces in between or behind the sounds.
Bring awareness now to the surface of the skin.
Notice the gentle touch of air on the skin's surface.
Place your attention on the surface of the skin.
Coolness or warmth.
The texture or weight of fabrics,
Clothes or blankets.
Just becoming aware of sensations that are here and now.
Welcome it all in.
All of your senses wide open.
Resting in the is-ness of this moment.
Abiding peace with what is.
Turning your awareness now into the space of the heart.
And I invite you to bring forth your Senkalpa.
You may be working with a Senkalpa already.
If not,
You may choose to borrow the phrase,
I am a vessel of peace,
Rooted in stillness and open to the world.
Mentally whisper your Senkalpa now,
Calling it in,
Even welcome it as a felt sense as if it existed in this moment.
Resting so deeply.
In a cocoon of peace and abiding awareness.
As the body remains still.
Allow your awareness to move throughout the body.
Pooling into each region of the body as you mentally whisper the mantra,
Shanti,
For peace.
Drawing your awareness into the tip of the right hand thumb.
As awareness rests in the thumb,
Mentally whisper Shanti.
From the right thumb to the first finger.
Shanti.
Second finger.
Shanti.
Third.
Little finger.
All five fingers.
Resting peacefully.
Completely at ease.
From fingertips to the palm of the hand.
Shoulder.
Right side of the chest.
Shoulder blade.
Heart center.
Shanti.
Right side of the waist.
Heel.
Sole of the foot.
All five toes.
Starting in the big toe.
Welcome peace.
One.
Two.
Three.
Four.
Five.
All five toes.
Resting peacefully.
Dissolving into space.
The whole right foot.
Right side of the torso.
Arm and hand.
The whole right side body.
Trillions of cells.
Muscles.
Tissues.
Every cell.
Every fiber of your being.
Resting in peace.
The whole right side of the body.
Waves of awareness.
And ripples of shanti.
Peace cascades down and through.
The right side body.
Slowly now.
Bring awareness to rest in the tip of the left hand thumb.
Welcome peace.
And deep rest.
Into the thumb.
From the thumb to the tip of the first finger.
Shanti.
Tip of the second finger.
Little finger.
All five fingers.
Resting.
Melting.
Into the space between the fingers.
To the palm of the hand.
Wrist.
Elbow.
Shoulder.
Left side of the chest.
Shoulder blade.
Heart center.
Shanti.
To the left side of the waist.
Heel.
Sole of the left foot.
All five toes.
From the big toe.
One.
Two.
Three.
Four.
Five.
Five.
Awareness instilling peace into all five toes.
The whole left foot.
Left side of the torso.
Arm.
Hand.
The whole left side body.
Completely at ease.
Resting so deeply.
As waves of shanti.
Peace.
Cascade down and through.
The whole left side body.
And now bring awareness down and into the feet.
Dividing your awareness equally.
To rest in the soles of the feet.
From the foot soles to the heels.
Ascending awareness to the ankles.
Backs of the calves.
Backs of the knees.
Backs of the upper legs.
The pelvic bowl.
Tip of the tailbone.
Sacrum.
Base of the spine.
Mid back.
Upper back.
The whole spine.
All of the vertebra.
Resting peacefully.
Backs of the arms.
Backs of the hands.
Back of the neck.
Base of the skull.
Back of the head.
Crown of the head.
Center of the forehead.
Relax the eyebrows.
Temples.
Cheekbones.
Both eyes.
Tip of the nose.
The space between the lips.
Tip of the tongue.
Root of the tongue.
The center of the throat.
Heart center.
Shanti ripples outwards.
From the heart center in all directions.
Waves of peaceful relaxation are carried outward from the heart to the boundary of the body and beyond,
The whole body now.
Resting peacefully on the earth.
Resting so deeply.
Just as you are.
Turning your awareness now to the natural ebb and flow of the breath.
Notice the already present rhythm of the breath.
Completely effortless.
At ease in its nature.
Mindfully observe the breath.
As it flows seamlessly,
In and out of the body.
Begin to imagine the breath like a river of peace.
That is sourced from an ocean of peace.
That exists in the body.
All around you.
And begin to welcome the breath to flow in through the left hand palm.
Up and into the space of the heart.
Exhale,
Release the breath.
And out through the right hand.
Back over to the left.
Breath like a river of peace.
Flows in through the left hand.
Up the arm.
Into the heart.
Switching sides.
Exhaling down the right arm.
And out through the right hand.
In through the left.
Out through the right.
This river of peace.
Ever-flowing.
Eternal peace.
That's already here.
This life force energy flows in through the left,
Nourishing the heart.
Out through the right.
Out through the right.
To carry you into deeper stillness.
And yet the mind remains awake and aware.
Aware of the whole right side of the body.
Embodying the essence of peace.
The whole left side of the body.
The embodiment of deep rest.
Abiding peace.
The whole back hemisphere of the body.
Held by the earth.
Safely held.
And at peace.
The whole front side of the body.
Open to receiving.
The peace.
That exists all around you.
Open your heart.
To receiving.
From this ocean of peace.
You might now begin to imagine.
As if you were walking barefoot.
Down a forest path.
Feel the cool,
Soft earth beneath your feet.
As you walk this path.
The fragrance of pine.
And cedar.
Fills the forest.
The freshest air you've ever tasted.
As you walk.
This path brings you to the edge.
Of a flowing river.
The trees part.
As you come to the edge of the river.
Slowly.
Dip your toes.
Welcome the cool,
Soft air beneath your feet.
Cleansing essence of it.
And slowly step down and into it.
Feel this gentle force of nature.
Flowing down and through.
The essence of your being.
As you come to stand in the middle of the river.
Water up to your knees.
Dip your hands in the river.
And let this water.
Wash down and through the whole body.
As you scoop this water up.
And pour it down and over the top of your head.
Let it run down the front.
Back.
And both sides of the body.
Feel this cleansing essence.
As you return back home to nature.
Be nourished by the elements.
Welcome this river of peace.
To flow through you.
Do not resist the current.
Give yourself over completely.
Release what is no longer needed.
Create space.
For peace to flow.
Drink in this experience.
As you are held in the arms of mother nature.
Come to lie down at the edge of the river now.
Come to rest here.
Resting now as abiding awareness.
Open and free.
This river of peace.
Carries you to unknown shores.
Of certain transformation.
And let this peace flow through you.
The ocean of peace.
And remember that you are the ocean.
As you rest.
Begin to recall your Sankalpa.
You may have borrowed the phrase.
I am a vessel of peace.
Rooted in stillness.
And open to the world.
Mentally repeating the words of the Sankalpa.
Repeat it.
Breath by breath.
Inviting awareness now.
Back and into the space of the heart.
Feel the rhythm of the heartbeat.
And alongside this rhythm.
This song of the heart.
Repeat the mantra.
Shanti.
Welcome the essence of peace.
To flow from the heart.
Outwards in all directions.
To the boundary of the body.
And beyond.
Begin to gather a sense.
Of the body resting on the earth.
The feeling of gravity.
Notice the breath.
With each breath start to bring your awareness back down and into the body.
Start to deepen the breath.
A few degrees at a time.
Drinking in this whole experience.
Notice how you feel.
Notice the relaxation.
Awareness.
Or deep peace you may have cultivated in your practice today.
And see how long this feeling tone lasts.
Together,
Let's take a deep breath in through the nose.
Out through the mouth.
In through the nose.
Out through the mouth.
One more like this.
And start to very slowly wiggle fingers and toes.
Beginning to slowly awaken the body.
Take your time.
There is no rush.
For this is a time for integration.
How might you move through life more peacefully?
In your thoughts,
Words,
Actions,
Even your breath.
You might reach the arms up overhead and take a nice big long stretch through the body.
Bend the knees.
And roll over onto one side.
Rest here for as long as you need.
Eventually,
You may press yourself up to seated.
Bring your hands together palm to palm at the heart.
As we close with a mantra for peace.
May all beings everywhere be happy,
Healthy,
Peaceful,
And free from suffering.
May my life and our lives together contribute to this happiness,
Health,
Peace,
And freedom for all sentient beings.
Om Shanti Shanti Shanti Om Peace Peace Peace Have a beautiful and blessed rest of your day.
Namaste
4.9 (102)
Recent Reviews
Bob
October 10, 2025
So relaxing!
Pramod
October 6, 2025
Very relaxing. Thank you
Jeffrey
October 6, 2025
I very much enjoyed the practice, always a quality experience with you Kristyn. ☺️🙏