Yoga Nidra For Peace And Restoration

Yoga Nidra is a deeply restorative practice with elements of relaxation, body awareness scanning, guided imagery, intention, and deep rest. Often referred to as 'yogic sleep' this practice gently guides you into a state of consciousness between sleep and wakefulness. This is a great meditation to prepare for sleep, or anytime the nervous system could use some replenishing. This practice includes a systematic journey of sensory awareness throughout the body, and ends with a guided visualization.

Transcript

Welcome to Yoga Nidra for peace and restoration.

In this practice,

I'll be sharing a brief overview and then guiding you through a deeply nourishing Yoga Nidra practice and ending with a guided visualization.

First,

To set up for this practice,

Find a quiet,

Comfortable place where you're able to lay down in stillness and remain undisturbed.

Laying down in Shavasana pose,

Resting on your back with arms gently relaxed at your sides and palms facing up or down.

You may also sit if that feels more accessible.

Feel free to grab anything that will help you fully relax,

Perhaps a blanket or placing a pillow under the legs or neck for more support.

You're also welcome to pause this meditation while you make any adjustments.

And then once you're settled in,

We can begin.

Yoga Nidra is a favorite practice for deep restoration and cultivating a sense of restfulness and peace.

During Yoga Nidra,

We allow ourselves to rest into a deep state somewhere between sleep and wakefulness.

While falling asleep isn't the destination,

Know that it's perfectly okay if you do happen to drift off.

Yoga Nidra helps by moving attention from the external world into the more subtle layers of our sensation and energy within.

This is a wonderful practice in the evening to prepare for sleep or really anytime your nervous system could use some gentle care.

You'll bring awareness to the whole body.

There's nothing you need to do except listen and rest.

We'll begin by gently observing sensations within the body,

Welcoming in stillness.

Simply notice each sensation without attaching any thoughts or judgment to them.

Nothing is good or bad.

It is neutral.

It simply is.

Let's begin by bringing your awareness to the rhythm of your breath.

Notice the breath slowly moving in and out.

Notice the chest,

Belly or shoulders gently rising with each in-breath and passively falling with every out-breath.

There's no need to control the breath.

Simply be aware of it.

Feel the air moving into the back of the throat.

Perhaps it feels slightly cool or light.

Allow the air to move through the throat and fill up the lungs as it brings oxygen and nourishment wherever it is needed.

Invite your body to soften.

Allow the body to relax and soften.

Feel your body connected to the ground beneath you.

Feel fully supported by the earth.

Let the body sink deeper into the earth.

Together,

We will set an intention to deepen the practice.

Repeat after me by saying out loud or in your head,

I give myself full permission to deeply and completely rest throughout this yoga nidra meditation.

As you settle in even deeper,

We will begin a rotation of awareness.

All you have to do is allow your awareness to follow the sound of my voice.

As I guide you to relax different points around the body,

All you have to do is hear my voice and allow.

Trust that as I name each part,

The body will naturally and effortlessly let go.

Starting with the right lower body,

Allow each part to relax.

Right heel,

Right ankle,

Sole of right foot,

Top of right foot,

Right big toe,

Right second toe,

Third toe,

Fourth toe,

Right pinky toe,

The whole right foot,

Left heel,

Left ankle,

Sole of left foot,

Top of left foot,

Left big toe,

Left second toe,

Third toe,

Fourth toe,

Left pinky toe,

The whole left foot,

Both feet together,

Both feet rooted in peace,

Both feet together,

Back of right calf,

Right shin,

Back of right knee,

Front of right knee,

Back of right thigh,

Top of right thigh,

Back of right hip,

Side of right hip,

Front of right hip,

The whole right leg,

The whole right leg,

Relax,

The whole right leg,

Back of left calf,

Left shin,

Back of left knee,

Front of left knee,

Back of left thigh,

Top of left thigh,

Back of left hip,

Side of left hip,

Front of left hip,

The whole left leg,

The whole left leg,

Both legs fully relaxed,

Both legs together,

Both legs relax,

Notice the breath,

Back of pelvis and tailbone relax,

Front of pelvis relax,

The whole pelvis together,

Full lower body relax,

The whole lower body,

The whole lower body,

Right lower back,

Left lower back,

The whole lower back together,

Right middle back and ribs,

Left middle back and ribs,

The whole middle back relax,

Right back of shoulder,

Left back of shoulder,

Both shoulders together,

Both shoulders together,

The whole right back sinks deeper,

The whole left back sinks deeper,

Both sides together,

The whole back relax,

The whole back together,

The whole back,

Right top of shoulder,

Left top of shoulder,

Right side of neck,

Left side of neck,

Back of the neck,

Back of the head relax,

Right ear,

Left ear,

Both ears together,

Crown top of head,

Forehead,

Forehead relax,

Right eyebrow,

Left eyebrow,

Left eyebrow,

Both eyebrows together,

The space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye socket,

Left eye socket,

Both eyes together,

Both eyes relax,

Right cheek relax,

Right cheek relax,

Left cheek relax,

Both cheeks relax,

Bridge of nose,

Tip of nose,

The whole nose,

Upper lip,

Lower lip,

The tongue relax,

Mouth relax,

Chin relax,

Right cheek relax,

Under the chin relax,

The whole right face,

The whole left face,

The whole lower jaw relax,

The whole face can relax,

The whole head together,

The whole head,

The whole head together,

Right side of throat,

Left side of throat,

Front of throat relax,

Right collarbone,

Left collarbone,

Both collarbones together,

Right chest,

Left chest,

The whole chest together,

Right front ribs,

Left front ribs,

The whole front ribs and belly together,

The whole front body,

The whole front body together,

The whole front body,

Right upper arm,

Right elbow,

Right forearm,

Right wrist,

Right arm relax,

The whole right arm relax,

Right top of hand,

Right palm,

Right pinky finger,

Right ring finger,

Right middle finger,

Right index finger,

Right thumb,

Right thumb joint,

The whole right hand,

The whole right hand,

Left upper arm,

Left elbow,

Left forearm,

Left wrist,

Left arm relax,

The whole left arm relax,

Left top of hand,

Left palm,

Left pinky finger,

Left ring finger,

Left middle finger,

Left index finger,

Left thumb,

Left thumb joint,

The whole left hand,

The whole left hand,

Both upper arms together,

Both elbows relax,

Both forearms,

Both wrists,

Both hands together,

Both hands together,

The whole body relax,

The whole body together,

The whole body relax,

Fully at ease,

Fully at rest,

Fully surrendered,

Fully at rest,

Fully surrendered.

Moving into guided visualization,

Bring gentle awareness to the flowing breath.

Imagine the breath flowing in and out like a white wave on the shore,

The breath flowing in and out like a cosmic tide,

Waves of breath rolling in and flowing out.

Come back to the gentle tide,

Visualize the ocean tide,

Observe the clear foamy waves moving in and flowing out.

The water is clear,

You gaze down and notice the sand underneath the waves,

Tiny seashells of all shapes and sizes,

Colorful pebbles,

Small green plants under the water,

The water moving over them like a ripple mirror,

Looking down at your feet,

Noticing your feet in the sand.

Wiggle your toes,

Feeling the warm sand,

Your eyes are closed and a soft breeze gently flows over your face,

Through your hair and clothes,

You smell the clean,

Pure air,

You feel the cool mist on your skin,

Beads of mist cooling and cleansing,

The coolness subsides and was replaced by the warmth of the sun.

You feel the warmth of the sun glowing on your face,

From behind your closed eyes you notice it is getting brighter,

Only in the stream your eyes gently open and you look out on the water,

Shimmering soft sparkling light dancing upon the water,

The water is moving and the sunlight moves with it,

Maybe now you see clouds,

The sky,

And now a deep sense of peace fills your chest,

Notice what this feels like,

Maybe warm or tingling,

Maybe you just still simply notice the sensation of peace,

Welcome it in,

Feel the well of your inner peace,

A gentle smile,

A white crystal light fills your whole inner body,

Feel the light dancing inside your whole body,

Calming,

Energizing,

Joyful,

Peaceful,

Full of gratitude,

Full of love,

The white light of love is within you,

The white light of peace comes from within,

Take a moment to give thanks for this beautiful scene and this beautiful feeling,

Give thanks for the sunlight,

For the water,

Give thanks for the waves and the misty air,

For the earth beneath your feet,

Give thanks to your senses for allowing you to experience this beauty,

To feel it all within the body,

Give thanks to the light of peace that radiates out to the world from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The white light that shines from within,

The in this yoga nidra,

And as always take care and be well.

Reviews

Thank you Amanda🙏🏻🙏🏻🙏🏻
This is stunning 💫🌗🙏🏻💜

A lovely yoga Nidra. I like that you introduce heat and cold through the medium of the sea. It’s gentle and I relate to the visualisation of water, sand and tiny shells easily.

Thankyou, that was a surprise. Not done a yoga nidra quite in that order, and no background music, but it worked a treat. I was in a lot of pain with Anesthesia Delarosa, by the time I was finished it was a bit calmer, and I'm more rested, ready to start my day.💜

Very nice calm pace and beautiful imagery! Thank you 🙏🏻

That was so peaceful, thank you 🙏🏻

Best Yoga Nidea ever!

Very pleasant yoga nidra, sweet voice, thorough rotation of awareness through the body. They you!
👌🏻🪷