Peaceful Heart

Take a journey to the beach where you will discover the beauty of your peaceful heart. This is your time to rest and discover your inner feeling of peacefulness. Offered in the style of yoga nidra, all that is needed is that you get comfortable and listen. I am here to guide you every step of the way.

Transcript

This guided meditation is offered in a style of Yoga Nidra.

The only thing you need to do is get comfortable and listen.

Find a place that is quiet and free of distractions.

Give yourself this time to restore your energy and put your mind at ease.

There is no way to do this wrong.

I am here to guide you each step of the way.

All that is needed is for you to relax and listen.

You can lie on the bed or on the floor.

You might want to place a small cushion beneath your head and another cushion beneath your knees.

This will help your body get completely comfortable.

Be careful not to prop your head too high or you may become uncomfortable over time.

Use an eye pillow or small cloth to block out the light if the room is bright.

Cover yourself with a blanket if you tend to get cold.

Your body temperature will drop as you become still.

Begin now by getting comfortable.

Settle into your space and take in your surroundings.

This space is here to help you rest.

Now gently close your eyes and let your surroundings fade into the background.

Enjoy this time of rest.

If you happen to fall asleep,

No worries.

Your body and mind will receive the full benefits of the practice.

Whether you fall asleep or stay awake,

This meditation offers you the same amount of rest as a two-hour nap.

Bring your attention inward and begin to notice your breath.

Feel your breath moving into your body and out of your body.

Become aware of your breath in your heart.

Feel your breath and let your attention settle in the center of your heart.

Deep in your heart,

You are always at peace.

Peace lives inside your heart.

Peace lives inside your heart.

It is always here to be found.

Feel your peaceful heart now as you create this intention for your practice.

I am healthy,

Strong,

And peaceful.

I am healthy,

Strong,

And peaceful.

Repeat this intention silently to yourself three times and notice any thoughts or feelings that rise up as you say the intention to yourself.

Listen now as I guide your awareness through your whole body.

Let your attention settle on each part of your body as you hear it named.

There is no need to worry if you miss a part or don't notice each one.

Bring your awareness to the very crown of the head.

Sense the space between the crown of the head and the brain.

Feel the brain begin to rest and soften away from the skull.

Now notice your whole face.

Aware of forehead,

Right temple,

Left temple,

Both temples together.

Feel the right eyebrow,

Left eyebrow,

Both eyebrows.

Become aware of the space between the eyebrows.

Notice eyes,

Eyelids,

Eyelashes.

Feel the space between the eyelids and the eyes.

Sense the back of the eyes heavy in the sockets.

Become aware of the bridge of the nose now and feel the whole nose as one.

Notice tip of the nose,

Right side of the nose,

Left side of the nose,

Both nostrils.

Feel the right nostril breathing.

Feel the left nostril breathing.

Feel both nostrils now.

Both nostrils with air flowing in and out.

Bring your awareness to the cheeks,

The forehead,

The chin,

The chin.

Notice right cheek,

Left cheek,

Both cheeks together.

Aware of your ears,

Noticing right ear,

Left ear,

Both ears.

Observe ear lobes,

Ear folds,

Ear canals deep inside the ears.

Aware of upper jaw,

Lower jaw,

The place where the jaw bones meet.

Feel the space between the jaw bones.

Notice chin,

Mouth,

Upper lip,

Lower lip.

Feel the space between the lips.

Notice the inside of the whole mouth.

Aware of teeth,

Gums,

Inside the cheeks.

Feel the top of the tongue,

Beneath the tongue,

Right side of the tongue,

Left side of the tongue.

Feel the whole tongue and notice the space between the roof of the mouth and the tongue.

Notice the space between the root of the mouth and the tongue.

Aware of the entire tongue.

Experience the taste buds alive in your mouth.

Now become aware of the back of the head,

Base of the skull,

Back of the neck.

Feel the right side of the neck.

Feel the left side of the neck.

Become aware of the whole neck all around.

Sense throat,

Throat center,

Inside the throat.

Now bring your awareness to the whole body.

Feel the whole body.

Notice the right side of the body,

The whole right side of the body.

Feel the right shoulder,

Arm,

Hand,

Fingers.

Aware of the right thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky.

Feel all five fingers on the right hand.

Notice the top of the hand,

Palm,

Wrist all around.

Feel the front of the arm.

Feel the back of the arm.

Feel the whole right arm now.

The whole right arm all around.

Now bring your awareness to the right hip.

Feel the right hip,

Leg,

Foot.

Notice the top of the right foot,

Sole of the foot,

Heel,

Ball of the foot.

All five of the toes.

Aware of right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky.

Notice the right ankle,

Calf,

Knee front and back.

Feel the front of the right thigh.

Feel the back of the right thigh.

Feel the whole right leg now.

The whole right leg all around.

Become aware of the right side of your body and bring your attention to both collarbones.

Now become aware of the left side of the body.

The whole left side of the body.

Feel the left shoulder,

Arm,

Hand,

Fingers.

Aware of the left thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky.

Feel all five fingers on the left hand.

Notice the top of the hand,

Palm,

Wrist all around.

Feel the front of the arm.

Feel the back of the arm.

Feel the whole left arm now.

The whole left arm all around.

Now bring your awareness to the left hip.

Feel the left hip,

Leg,

Foot.

Notice the top of the left foot,

Sole of the foot,

Heel,

Ball of the foot,

All five of the toes.

Feel left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Sense the left ankle,

Calf,

Knee front and back.

Feel the front of the left thigh.

Feel the back of the left thigh.

Feel the whole left leg now.

The whole left leg all around.

Become aware of the left side of your body and bring your attention to both collarbones.

Now sense the space between the collarbones.

Feel the space.

Notice torso,

Chest,

Heart center.

Feel the front of the ribs,

Belly,

Navel.

Feel the back of the ribs,

Shoulder blades,

Lower back,

Tailbone.

Sense the entire torso all around.

Feel your whole body now.

Your whole body all around.

Become aware of your natural breath.

Feel your natural breath as it travels in through your nostrils.

Feel your natural breath as it moves through your throat.

Bring your awareness to the gentle rise and fall of the breath in your heart.

Notice the feeling of breath in the belly.

Experience each inhale and exhale as the breath flows in and out.

Follow the natural rhythm and flow of your breath.

Recall a time when you felt peaceful.

Become aware of the feeling of peace in your heart.

Let the feeling of peace flow into your arms,

Legs,

Torso,

Head.

Experience the feeling of peace in your whole body.

Now recall a time when you felt stressed.

Become aware of the feeling of stress in your body.

Notice which parts of your body feel stressed.

Bring the feeling of peace back into your body now.

Feel peace in your whole body.

Now feel stress in your body again.

Notice the experience and feeling of stress in your whole body.

Go back and forth between the two,

Feeling peace and feeling stress.

Now feel peace and stress at the same time.

Let's take a journey.

You are walking on the beach at sunset.

You can smell the salty air and feel the cool ocean breeze against your skin.

Picture yourself from behind as your feet leave prints in the sand.

Feel the cool sand beneath your feet and between your toes with each step you take.

As you walk,

The tide comes in a little further.

You look down and notice how your feet disappear beneath the foamy white water.

When your feet reappear,

You notice how smooth the sand is and you feel the coolness of the ocean air on your skin.

See yourself from above as you walk up onto the softer sand and take a seat.

The sand is still warm from the day.

The sun now resembles a giant orange suspended above the ocean's horizon.

You feel the warm glow of the sun on your face.

The warmth of the sand lingers beneath you as the giant orange ball begins its descent.

See yourself from above as the sun disappears into the horizon.

The sky is painted now in colors of blue,

Violet,

Pink,

And orange.

The colors in the sky put your whole body at ease.

You feel peaceful and are lulled by the gentle movement and sound of the water.

See yourself from above now as you stand up and walk toward the smooth wet sand.

As the waves move out,

You draw a big heart in the sand.

The feeling of peace in your heart is so vast,

As vast as the ocean's horizon.

You feel peace flowing through your whole body as you admire your heart drawn in the wet sand.

With a peaceful heart,

You recall your intention.

I am healthy,

Strong,

And peaceful.

I am healthy,

Strong,

And peaceful.

Say your intention silently to yourself now and notice all of the feelings that rise up with the words.

It's time to return from your journey.

Bring your peaceful heart with you as you return.

See yourself from behind as you watch the waves move in and smooth out the heart you drew in the sand.

The memory of your heart in the sand is now imprinted in your mind.

You carry this peaceful image with you as you retrace your path along the beach.

See yourself from above as you retrace your steps,

Making new,

Fresh footprints in the sand.

Feel the sand beneath your feet and between your toes.

Smell the salty ocean air and feel the coolness of the sand on your feet.

See yourself walking and find your way back to the comfortable space where you began your journey.

Settle into your comfortable place now and notice how you feel.

Feel all of the sensations in your heart.

Feel all of the sensations in your body now.

Bring your awareness to your heart center.

Recall the feeling of peace and let it pour from your heart into your whole body.

Experience fully how powerful and peaceful your heart can be.

Scan your body now,

Very slowly from the crown of your head to the tips of your toes.

Notice the feeling of peace flowing through each part of your body.

Sense your natural breath now and feel it in the center of your heart.

Allow your breath to come fuller and deeper into your body,

Helping you reawaken.

Slowly begin to wiggle your fingers and toes and as you feel ready,

Stretch your arms and legs long like a morning stretch.

Begin to nod your head from side to side,

Very slowly.

Feel your body becoming more and more awake.

As you feel ready,

Roll to your side and rest there with your head on your arm and your knees curled into your chest.

Pause here.

Find your breath.

Your natural breath is the pathway to your peaceful heart.

Take your time and as you're ready,

Use your arms to ease your body into a seated position.

Notice how your energy shifts and changes as you sit upright.

With your eyes softly closed,

Let your body relax.

With your eyes closed,

Bring your hands together at the heart center,

Palms touching.

Offer this intention as you complete your practice.

I am healthy,

Strong and peaceful.

Bring your peaceful heart with you as you move into the next part of your day.

At any moment,

You can pause,

Connect to your natural breath and revisit your peaceful heart.

It's normal to feel a bit sleepy or tired as you complete your practice.

Once you begin to move around,

Your body will become more awake and your mind will soon feel more focused.

It's helpful to drink some water or walk barefoot or even spend a little time drawing or journaling.

All of these things will help you become grounded and more focused.

May you freely offer your peaceful heart to yourself and others.

Namaste.