Yoga Nidra For Peace With What Is

Guided 30-minute Yoga Nidra created for the moments that you might be feeling physical pain or a sense of depletion. This is an invitation to turn toward what is and soften to what life has to offer in this moment. Music by Christopher Lloyd Clarke. Provided by Enlightened Audio

Transcript

Begin to settle your body,

Notice the room around you,

And release your body to the surface that you're lying on.

Affirming that this is your time to deeply rest and allow yourself to soften to what is alive in this moment,

Becoming aware of the sounds in the distance,

Then bringing the attention in closer and noticing the sounds in the room around you,

And continue to draw your attention inward and becoming aware of the sounds that you may be aware of inside the body,

And invite the breath to begin to deepen just a tiny bit,

And with your exhale releasing a sigh,

Allowing the day to melt away,

And repeating that two more times,

So deep nourishing inhalation and releasing the breath with a sigh,

Beautiful,

And then allow the attention to rest on the natural movement of the breath,

Noticing the effortlessness of the body breathing itself,

Feel the way that the breath meets you with tenderness,

And now,

Begin to consider your intention,

Repeating it three times silently to yourself,

And feeling it reverberate through your body,

Sense how the peace with what is begins to sow its seeds in your body psyche as you place your attention on your intention,

Then resting in silence,

We'll begin to move through the body,

So take a moment to allow your body to soften 5% more,

Giving your weight even more to gravity,

And as you follow my voice from point to point,

Sense each point in the body with awareness,

And we'll begin in the mouth,

Sensing the floor of the mouth,

The top of the mouth,

The left side of the mouth,

The right side of the mouth,

The whole inside of the mouth,

Noticing the lips,

Moving the attention up to the area around the nose and the sinus cavities,

The right eye socket,

The right eye,

And the right out eyebrow,

Allowing this area to soften,

The left eye socket,

The left eye,

And the left eyebrow,

The right side of the head,

The left side of the head,

Bringing intention to the whole head,

From the skin,

Bone,

Tissue that surrounds the brain,

The fluid around the brain,

And the brain itself,

Allowing the attention to slide to the soft hollow of the throat,

And sliding over to the right shoulder,

The right elbow,

The right wrist,

The palm of the right hand,

The top of the right hand,

And the fingers of the right hand,

Moving back up to the wrist,

The right elbow,

And the right shoulder,

Sensing and feeling the entire right arm from shoulder to fingertips,

Allowing your attention to move to the left shoulder,

The left elbow,

The palm of the left hand,

The top of the left hand,

The fingers of the left hand,

Allowing the attention to circle the left wrist,

Moving to the left elbow,

The right elbow,

The left shoulder,

Sensing and feeling the entire left arm from shoulder to fingertips,

The collarbones,

The shoulder blades,

The upper chest,

The upper back,

The middle chest,

Can you sense and feel the way the breath moves through the ribcage,

And expands and softens through the middle chest,

The middle of the back,

The abdomen,

Both the skin of the abdomen,

The muscles,

And all of the organs,

The lower back,

Sensing the sacrum and the back of the hips,

The right side of the pelvis,

And the hip joint,

The right knee,

The right ankle,

The right foot,

Coming back to the ankle,

Allowing attention to travel up the leg,

To the knee,

Both the bony top and the soft underbelly,

Coming back again to that right hip joint,

And the right side of the pelvis,

The center of the pelvis,

The left hip and pelvis,

Feeling the pelvis,

The left side of the pelvis,

And the hip joint,

Bringing the attention to the left knee,

The left foot,

Bringing your attention back to the left ankle,

And the knee,

Both the top and the bottom,

The left hip joint,

And the left side of the pelvis,

Coming back to the center of the pelvis,

Now sensing the front of the body,

The back of the body,

The left side of the body,

The right side of the body,

Now sense the entire body,

Allowing the attention to rest at the point between the eyebrows,

Noticing all pulsation and sensation in the body,

Notice the natural movement of the breath,

The rhythm of life as it moves in and out of the body,

Welcoming this energy on the inhalation and on the exhalation,

Letting go,

Resting in the ebb and the flow of the breath,

Breath and body one movement,

Inhalation and exhalation,

Whole body breathing,

Staying with sensation,

Sense the breath and how it's one with the body,

Inhaling,

And as you exhale,

Allow the breath to melt into sensation,

Whole body expanding on the inhalation,

And softening on the exhalation,

Continuing at your own rhythm,

Breathing in,

And breathing out,

Notice how the breath impacts the body,

Just be aware of sensation,

And consider what area of the body would benefit from the breath,

On your next inhalation,

Bring the breath to the center of your body,

With gentleness and softness,

And in your own time,

When you feel ready,

Begin to inhale through the heart,

Breathing in to the heart,

And winding the wave of sensation through the body,

Inhaling in to the heart,

And exhaling through the heart,

Feeling the pulse of the breath,

As you inhale,

And exhale,

Releasing all visualization and influence on the breath,

And simply allow the body to be at ease,

And welcome sensation in the body.

Follow my guidance and become the observer of the following images,

Witness them like you're watching a movie,

Your attention detached yet aware,

Welcoming the sensations that come,

And the emotions that come,

Allowing them to pass through,

Become the observer,

A golden sunrise,

A pink rose,

Ocean waves,

A bonfire at night,

The flame of a candle,

Torrential rain,

A toddler crying,

A pride of lions,

Kids laughing,

Morning dew,

Rest your attention at your heart,

Do absolutely nothing,

Softening into your innate radiance,

Soften into the wholeness that is you,

Feel this,

Experience this,

And be this,

Surrender yourself to this moment,

Welcoming the fullness of your whole experience,

Surrendering to this moment,

Nothing to do or to be,

Simply letting go,

Repeat your intention once again three times,

Knowing that your intention is heard,

Heard and held,

Feel your intention as if it's happening right now,

See it,

Feel it,

And be it,

And now resting in the heart center,

Resting in the deep,

Nourishing silence,

And I'll return for you,

And now returning to a full awareness of this time and space,

Sensing the room you're resting in,

The way that the earth rises up to meet you,

Sensing the air pressed against your skin,

For a few moments,

Listen to your heartbeat,

Tapping into its rhythm,

Your body completely letting go,

Your body completely soft and open,

Beginning to gently wake up the body,

Perhaps moving the toes and the feet,

The hands,

Whatever part of the body wants to move,

Let the body choose when and how it wishes to move,

Honoring the body,

Bringing the peace and harmony of this yoga nidra back with you,

Reviews

I love that there is no long introduction or unnecessary explanations about and that it just gets right into the practice. Very relaxing and comprehensive. Thank you!

This was wonderfully relaxing and soothing! It’s going on my favorites list. Thank you so much, Nona. 🙏🏻💚

I enjoyed this practice I especially liked the heart breathing