Deep Peace Yoga Nidra Meditation

Yoga Nidra is an ancient practice of deep, conscious relaxation that aims to rest, heal and bring balance into the body, mind and emotions at the deepest levels. Take your time to set up a quiet, undisturbed spot with plenty of pillows and blankets. You'll first be invited to discover your Sankalpa or heart's deepest longing. I will then gently guide you through the five layers of your being to the deep place between waking and sleeping where peace and wisdom reside and where you can truly rest.

Transcript

Yoga Nidra is an ancient meditative guided relaxation practice that leads to a profound sense of well-being.

It invites you into an awakened state where you are alert even though your body becomes very relaxed.

I invite you to simply listen and feel as I lead you down through layers of your being to a place inside that is still and peaceful where understanding and healing can take place.

So to begin,

Be sure you're in a place that is quiet and where you won't be disturbed.

Most often,

Yoga Nidra is practiced lying on your back,

But please adjust if you need to lay in another position or to sit up.

If you are lying on your back,

You might place a pillow for support under your knees and a small pillow under your head as well.

Please cover yourself with a light blanket as you will become cool during the practice.

Feet a little apart,

Arms by your side,

Palms up if that feels okay.

Please take the time to make yourself completely comfortable in whatever ways you need to.

Yoga Nidra takes you to a place between the waking and sleeping states.

It's helpful as we begin for you to set an intention to stay as alert and present as possible.

I will also remind you from time to time to not go to sleep.

You may find that you drift in and out and that's fine.

There really is no right or wrong,

But do intend to stay as alert as possible.

Settling into the floor,

Feeling the floor under your body,

Begin to notice where you touch the floor underneath you.

Notice your heels,

The back of your legs,

Your hips,

Your back,

Shoulders,

The backs of your arms,

Hands,

The back of your head,

Noticing where you touch.

Being confident that the earth underneath you will support you and hold you up throughout the Yoga Nidra practice.

Notice your legs,

The whole length of your legs.

Be aware of your upper legs,

Knees,

Lower legs,

Feet,

And all ten toes.

Notice the entire length of your arms,

Shoulders,

Elbows,

Forearms,

Hands,

And all ten fingers.

Notice your torso,

The front and the back,

Your abdomen,

Your diaphragm,

Upper chest,

Lower back,

Middle back,

Upper back,

Your face and your head.

Be aware of the front of your body and letting the front of your body soften and melt toward the back of your body.

And letting the back of your body relax even more into the floor underneath you,

Letting go.

Keeping your eyes closed,

Sense the walls of the room around you,

The space around you,

And the ceiling.

Imagine you can see yourself lying comfortably on the floor.

Now notice any sounds that you hear.

Start with sounds that are further away.

And then bring your awareness to closer sounds.

Aware of sounds.

And notice your breath coming and going at your nostrils,

Filling and emptying your body easily and naturally.

And now I'll invite you to imagine a very safe and beautiful place of your own making.

This safe place may be a place that you've actually visited or a familiar place.

It could be an imaginary place or a place you fantasized about visioning and visiting.

So let yourself begin to bring into your own mind a beautiful safe place where you feel completely comfortable and at ease.

See what you see in this beautiful place.

Begin to fill in colors,

Textures,

Objects.

See if they're plants or animals.

Maybe some of your favorite things are there.

Notice any smells or breezes or sounds.

Keep creating the most wonderful sanctuary that you can make up in your own mind to call your own.

See what you'd see if you were there now.

Notice what you're wearing,

How you're feeling.

Notice all of the details and keep filling in details as you'd like.

Notice the energy in this place,

How it feels very nourishing and peaceful.

Feel what you'd feel if you were there now.

This is your safe place to take with you as you go on the rest of the journey that is yoga nidra and to visit any time you'd like in the time after this.

And now I want to invite you to create your sankalpa.

Sankalpa means resolve or intention.

To discover yours in this moment,

Please take your awareness to your heart center.

Ask your heart,

What is my deepest desire?

What does your heart really long for?

Listen.

Let your understanding go even deeper.

Listen and notice.

And when it becomes clear,

Embrace it completely.

And then put it into simple phrases or sentences in the present tense and see it as already true.

Repeat your sankalpa to yourself now three times with the exact words each time.

And now please bring your awareness to each part of your body as I mentioned it.

Starting with your right hand.

Notice your whole hand.

The back of your hand.

Palm.

Then your right thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Right wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Underarm.

Right ribcage.

Waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

The sole of the foot.

The top of the foot.

And now your big toe.

First toe.

Second toe.

Third toe.

And fourth toe.

Noticing your whole foot.

And now the whole right side of your body.

And now noticing your left hand.

Bringing your awareness to your left hand.

Noticing your whole hand.

The back of your hand.

Your palm.

Then your left thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Left wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Underarm.

Left ribcage.

Waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

The sole of the foot.

The top of the foot.

Big toe.

First toe.

Second toe.

Third toe.

And fourth toe.

Noticing your whole foot.

And now the whole left side of your body.

Taking your awareness to your diaphragm.

Be aware of your abdomen.

And your lower back.

Your diaphragm and ribcage.

And your middle back.

Upper chest.

Right collarbone.

Left collarbone.

And now your upper back.

Right shoulder blade.

Left shoulder blade.

The back of your neck.

Back of your head.

Top and sides of your head.

Forehead.

Right temple.

Left temple.

Eyebrows.

The space between your eyebrows.

Eyelids.

Eyelashes.

All the sensations in your eyes.

Your nose.

Right cheek.

Left cheek.

Jaw.

Chin.

Notice your mouth and lips.

The sensations inside your mouth.

Teeth.

Gums.

Roof of mouth.

Bottom.

And your tongue.

Now noticing your face and your whole head.

Head and neck.

The whole front of the body.

The whole back of the body.

And now the whole body together.

Notice the whole body.

Together.

Breathing.

Stay awake now.

Noticing the whole body on the floor.

Noticing your breath.

Bringing your attention to the breath at the tip of your nostrils.

Feeling the breath moving in and out at your nostrils.

When you breathe in,

Noticing the cool air hitting the inside of your nostrils.

Feeling the air moving up into your throat.

As you breathe out,

Aware that the breath coming out is slightly warmer.

Feeling the breath coming in and going out.

Feel the breath as it comes in and fills,

Expands your ribcage.

And as it empties,

The ribcage relaxes.

Feel the breath moving in and out at your abdomen.

Noticing when you breathe in,

Your navel rises.

And as you breathe out,

Your navel relaxes.

Breathing in and out at your abdomen.

Imagine that you can breathe in beautiful golden sunlight.

Breathing in healing sunlight.

Let yourself breathe out,

Breathe away any tension,

Toxins,

Worries.

Breathing in sunlight and breathing out anything that you would like to let go of.

Noticing now,

Beginning to feel free and clear.

Now let yourself imagine that your whole body is becoming very light and uplifted.

Almost as if you can feel yourself floating.

You seem pleasantly weightless and wispy.

Almost as if you're lifting off of the floor a little.

And now imagine your body becoming very heavy.

Very heavy and weighted.

Feeling as if you are sinking into the floor.

As you become heavier and heavier.

Feeling quite heavy.

And now remember a sense of anxiety.

Feeling anxious,

Worried,

And stressed in your mind and body.

Remember feeling anxious.

And now move to the opposite feeling.

Moving toward complete calm and ease.

Wrap yourself in soft serenity.

Feeling calm in your body,

Mind,

And emotions.

Like a still pond.

You are aware and relaxed.

Calm.

Peaceful.

And awake.

Next,

Imagine the images I'm going to mention.

Use all of your senses,

Emotions,

And memories as best you can.

A sunrise over the ocean.

A cat stretching.

A cat stretching.

Sunlight streaming through trees.

Sunlight streaming through trees.

Sunlight streaming through trees.

A full golden moon.

A full golden moon.

Birds flying across a sunset.

Birds flying across a sunset.

A temple in the forest.

A temple in the forest.

A foggy morning.

A foggy morning.

Wildflowers blowing in the breeze.

Wildflowers blowing in the breeze.

A warm embrace.

A warm embrace.

A burning candle.

A burning candle.

Stars at night.

Stars at night.

Cool,

Clear water.

Cool,

Clear water.

Deer drinking at a stream.

Deer drinking at a stream.

Wind from the sea.

Wind from the sea.

Remember to stay alert that you're doing Yoga Nidra.

No sleeping now.

You're walking along a sandy path toward the beach.

It's mid-morning.

The sun is just up and it's quite peaceful.

Feeling the breeze on your face and the warm sand under your feet.

Noticing the little scrubby bushes growing to the side of the path.

And hearing the sound of waves coming to shore.

Getting louder now.

And as you come up a small sand dune to the top,

The ocean and the horizon await you.

Pausing to enjoy the sight.

Hearing the seagulls and the waves.

And now walking toward the water.

Touching it.

Stepping into it with your feet.

It's cool.

And now walking along the edge of the ocean.

Feeling expansive and happy.

And looking for the perfect place to lay down your blanket or towel in the dry,

Warm sand.

Seeing your spot and settling in.

And now feeling the warm sun on your skin.

Smelling the ocean smells.

Hearing distant voices,

Maybe children at play.

You feel your heart opening with gratitude.

As the waves come in and go out,

Feel yourself nourished and soothed.

It's as if the waves can flow right through you.

No sleeping now.

Notice.

Notice.

Ease and comfort flowing in.

Ease and comfort flowing in.

Tension or toxins flowing out.

Tension or toxins flowing out.

Love and happiness flowing in.

Love and happiness flowing in.

Regrets or sadness flowing out.

Regrets or sadness flowing out.

Health and well-being flowing in.

Health and well-being flowing in.

Illness or pain flowing out.

Illness or pain flowing out.

Light and renewed energy flowing in.

Light and renewed energy flowing in.

Heaviness or worry flowing out.

Heaviness or worry flowing out.

Relaxation and joy flowing in.

Relaxation and joy flowing in.

Feeling bathed in relaxation and joy.

Feeling cleansed and refreshed.

And aware now.

And now going even deeper inside.

To the very core of your being which is quite calm.

Bring a color to mind.

A color that feels right for you just now.

And then breathe your color right down to the core of your being at your center.

Notice your breath.

As you inhale,

Feel the core of your being and the color growing brighter and stronger.

Each inhale brings new energy and brighter,

Stronger color.

And with each exhale,

Let the color begin to spread throughout your entire body.

Inhale energy brighter color.

Exhale letting the color spread.

And as the color spreads,

Feel a sense of joy and ease.

Feeling joy and ease.

Each in-breath brings more beautiful color.

And now as you exhale,

Let your color also expand out into the space around you.

Exhaling,

The color expands out into the space around you.

Feeling surrounded and embraced by your color and its healing energy.

Feeling at deep peace and able to completely rest.

Completely resting and aware.

And now bring to mind again your sankalpa,

The intention that you set as we started.

Please repeat it to yourself now three times with the exact words each time.

Feel your sankalpa.

Feel it totally in this moment.

Know that the seed of this powerful wish is planted here at your center and is beginning to blossom and flourish even now.

Resting and aware.

Feeling light and open.

Feeling light and open and happy.

If you'd like to stay here longer,

You may.

You might want to switch off your recording and just stay.

If you're ready to return,

You can come back with me now.

Come back with me now by letting yourself begin to feel your natural breath.

Feel the floor underneath you.

Feel your body lying on the floor.

Letting yourself begin to feel the body and maybe breathe more deeply into your abdomen.

Maybe begin to wiggle your fingers and toes a little bit.

Or you might like to rock your head very slowly and gently,

Side to side.

Feeling the body and the breath.

Letting yourself begin to stretch now in any way you'd like to.

Let your body tell you how it would like to stretch.

And let that happen.

Any little stretches may be becoming bigger stretches.

We're coming to the end of the yoga nidra practice now.

So when you're ready,

Let yourself roll over onto your side,

Either side.

Let yourself roll to your side and curl into a little ball.

Take your time.

And take a minute or two just to rest here and notice how you feel.

Aware of your body and breath,

Any thoughts or images that come to mind,

Any feelings.

Just noticing how you are now.

And when you're ready,

Please invite yourself to slowly,

Gently come up to seated.

Opening your eyes only a little as you come up.

Letting yourself take a minute to re-acclimate,

To sitting upright.

Feeling your body and your breath.

Becoming aware of the room around you.

Slowly,

Slowly,

Your yoga nidra practice comes to an end.

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