Yoga Nidra For Deep Peace And Security
In this yoga nidra, we will guide our attention deep within the body, releasing stored tension, tightness, pressure, and holding as we invite the innate healing energy of the body to restore us from the inside out. Gently follow my guidance as you unwind and discover new dimensions of peace within yourself.
Transcript
Namaste.
Welcome.
My name is Stefano and this is your Yoga Nidra practice for deep peace and serenity.
Thank you for being here today as we delve into powerful techniques that help regulate the nervous system and enhance vagal tone activation.
In this Yoga Nidra we will guide our attention deep within the body,
Releasing stored tension,
Tightness,
Pressure,
And holding as we invite the innate healing energy of the body to restore us from the inside out.
Gently follow my guidance as we begin to unwind and discover new dimensions of calm and peace within the physical body.
Please take a moment now to find your most comfortable and supportive Yoga Nidra nest,
Perhaps lying down in Shavasana or adopting your most comfortable seated meditative posture.
For those lying down in Shavasana,
Shavasana.
Gently rest on your back in a supportive supine position,
Perhaps on a yoga mat on the floor,
On a couch,
Sofa,
Or recliner,
Or even on your bed,
Making sure to peel your arms away from your torso,
Inviting a slight bend to the elbows so that your palms naturally face skyward and your fingers gently curl inward.
Allowing your legs to separate so that your feet freely fall to either side.
Gently covering your whole body with your favorite blanket,
And perhaps placing a pillow or cushion underneath your knees and behind your head to comfortably support your lower back and neck respectively.
Beginning to relax the physical body as you gently tuck in the chin and shoulder blades,
Allowing your chest to open,
Inviting peace and contentment at the sacred heart space,
Beginning to release the hinges of the jaw and dropping all expression from the face.
As you decide whether to practice with your eyes open,
While maintaining a soft gaze into the distance,
Or with your eyes closed,
Perhaps while wearing an eye mask or an eye pillow,
You are the sovereign of your own body at all times.
Now we will begin a very simple tension and release practice that will allow us to let go of any built-up tension and tightness in the physical body.
You will go through the sequence two times.
And as we tense and release all of the muscles,
Tissues,
And fibers of the body,
You will engage with full awareness.
There's no need to tense at 100% of your capacity.
About 50% of your capacity will more than suffice.
Maintain full awareness of the breath as we do this practice,
Noticing the flows of energy and breath throughout your whole being.
And let us begin by tensing the muscles of the face,
Starting with the forehead,
Temples,
Ears,
Cheeks,
Eyes,
Eyelids,
Eyebrows,
Mouth,
Jaws,
Nostrils,
Sinus cavities,
Throat,
Nose,
Upper neck.
Tighten.
Tighten.
Then release slowly with full awareness.
Notice the feeling of release,
The sensations of relaxation spreading across the whole face.
Now gently roll the head from side to side,
Continuing with full awareness of the tightening of muscles and connective tissues,
And the feelings of release.
Letting go of any tension as you gently roll the head from side to side in your own time.
As we begin to tighten the shoulders,
Pulling them upwards and forwards,
Release,
Tighten,
Tighten,
Hold,
And then release with full awareness slowly and gradually.
Observing the feelings and sensations of relaxation in your shoulders,
And now without making a fist or lifting your limbs,
Begin to tense the entire right arm from the shoulder down through the fingertips.
Tense and tighten the entire right arm,
Allowing your attention to be deep inside the arm,
Not just on the surface.
Tighten.
Tighten.
Hold.
Hold.
Then release slowly with full awareness.
Without making a fist or lifting your limbs,
Begin to tense the entire left arm from the shoulder down through the fingertips.
Tense and tighten the entire left arm,
Allowing your attention to be deep inside the arm,
Not just on the surface.
Tighten.
Tighten.
Tighten.
Hold.
Hold.
Then slowly release with full awareness.
Gently tense the muscles of the chest and abdomen while continuing to breathe.
Do not hold the breath.
Simply breathe in and out as you gently tense and tighten the muscles of the chest and abdomen.
Tighten.
Tighten.
Tighten.
Hold.
Hold.
Then release slowly with full awareness,
Noticing the sensations of relaxation expanding throughout the whole torso.
Now begin to tense and tighten the right hip and right buttock.
Tighten.
Tighten.
Hold.
Hold.
Then slowly release with full awareness.
Now,
Without curling your toes nor lifting your limbs,
Begin to tense and tighten the entire right leg from the hip down through the tips of the toes.
Allow your attention to be deep inside the leg,
Not just on the surface.
Tighten.
Tighten.
Hold.
Hold.
Then release slowly with full awareness,
Easing and relaxing.
Relaxing.
Softening.
Now begin to tense and tighten the left hip and left buttock.
Tighten.
Tighten.
Hold.
Hold.
Then release slowly with full awareness.
Now,
Without curling your toes nor lifting your limbs,
Begin to tense and tighten the entire left leg from the hip down through the tips of the toes.
Allow your attention to be deep inside the leg,
Not just on the surface.
Tighten.
Tighten.
Hold.
Hold.
Then release slowly with full awareness,
Easing and relaxing.
While no longer tensing any muscles,
Allow your attention and breath to gently drift back up through the legs.
Flowing up through the abdomen and chest,
Through the arms and back,
Allowing them to return to the face,
Sensing the flows of energy as you allow your body to go limp.
Like a ragdoll,
Resting here for a few moments,
Starting once more.
Let us begin by tensing the muscles of the face,
Starting with the forehead,
Temples,
Ears,
Cheeks,
Eyelids,
Eyebrows,
Mouth,
Jaws,
Nostrils,
Sinus cavities,
Throat,
Upper neck.
Tighten.
Tighten.
Hold.
Then release slowly with full awareness.
Notice the feeling of release,
The sensations of relaxation spreading across the whole face.
Now,
Gently roll the head from side to side,
Letting go.
Continuing with full awareness of the tightening of muscles and connective tissues and the feelings of release.
Letting go of any tension as you gently roll the head from side to side in your own time as we begin to tighten the shoulders,
Pulling them upwards and forwards.
Tighten.
Tighten.
Hold full awareness slowly and gradually.
Observing the feelings and sensations of relaxation in your shoulders.
And now,
Without making a fist or lifting your limb,
Begin to tense the entire right arm from the shoulder down through the fingertips.
Tense and tighten the entire right arm,
Allowing your attention to be deep inside the arm,
Not just on the surface.
Tighten.
Tighten.
Hold.
Hold.
Then release slowly with full awareness.
Without making a fist or lifting your limbs,
Begin to tense the entire left arm from the shoulder down through the fingertips.
Tense and tighten the entire left arm,
Allowing your attention to be deep inside the arm,
Not just on the surface.
And now,
Without making a fist or lifting your limbs,
Begin to tense the entire left arm allowing your attention to be deep inside the arm,
Tense and tighten the entire left arm.
Continuing to breathe,
Do not hold the breath.
Simply breathe in and out as you gently tense and tighten the muscles of the chest and abdomen.
Tighten.
Tighten.
Hold.
Hold.
Hold.
Then release slowly with full awareness.
Noticing the sensations of relaxation expanding throughout the whole torso.
Now,
Begin to tense and tighten the right hip and right buttock.
Tighten.
Tighten.
Hold.
Hold.
Then slowly release with full awareness.
Now,
Without curling your toes nor lifting your limbs,
Begin to tense and tighten the entire right leg from the hip down through the tips of the toes.
Allow your attention to be deep inside the leg,
Not just on the surface.
Tighten.
Tighten.
Hold.
Hold.
Hold.
Then release slowly with full awareness.
Easing and relaxing.
Softening.
Now,
Begin to tense and tighten the left hip and left buttock.
Tighten.
Tighten.
Hold.
Hold.
Then release slowly.
Full awareness.
Full awareness.
Now,
Without curling your toes nor lifting your limbs,
Begin to tense and tighten the entire left leg from the hip down through the tips of the toes.
Allow your attention to be deep inside the leg.
Not just on the surface.
Tighten.
Tighten.
Hold.
Hold.
And release slowly with full awareness.
Easing and relaxing.
Softening.
While no longer tensing any muscles,
Allow your attention and breath to gently drift back up through the legs,
Flowing up through the abdomen and chest,
Through the arms and back,
Allowing them to return to the face,
Sensing the flows of energy as you allow your body to go limp,
Like a ragdoll resting here for a few moments.
Gently scanning the physical body to make any final adjustments to be five or even one percent more comfortable.
Simply surrendering the weight of the physical body now.
To the omnipresent field of gravity.
Sinking deeper and deeper into the surfaces that provide support.
Feeling held and uplifted.
And now,
Taking a deep breath in through the nose,
And exhaling with a deep sigh.
Taking one more deep breath in through the nose,
And exhaling with a deep sigh.
Letting go even more.
Allowing the mind to become silent and still.
Letting go of all doing and thinking,
And shifting to feeling and being.
In yoga nidra,
Resolve to remain awake and alert.
If you do fall asleep,
Or if your mind wanders for a moment,
Gently come back to my instructions and the sound of my voice as soon as you're able.
If you need to move at any point,
Know that you can do so mindfully,
And then return to stillness to the best of your abilities.
Simply follow my guidance.
And your body and mind will effortlessly do the rest.
Now allow your awareness to be drawn even more deeply within.
Pouring the light of awareness into the center of the chest,
The sacred heart space.
Allowing yourself to rest fully in the vast stillness of the sacred heart space.
Gently listening for the whispers of your heart.
Now begin to recall your sankalpa,
Your resolute intention.
A vow that you make to yourself to move in the direction in life that connects you with your heart's deepest longing,
Your true heartfelt desire.
One that you wish to manifest more than anything else in this lifetime,
Be it for health,
Healing,
Or awakening.
Now begin to formulate your sankalpa as you plant the seeds of your resolute intention at the center of the chest.
You can phrase it in the form of a short positive affirmation in the present tense,
A single word,
A visual scene,
A psychic symbol,
Or even as a felt sense.
Or you can simply rest in the space of no sankalpa.
Allowing yourself to simply be at this time.
Allowing whatever arises in your field of awareness,
The sacred heart space,
To guide and inform your practice today.
And if you have yet to become familiar with your intention,
You may borrow one of the following affirmations for today's practice.
I am safe,
Whole,
And secure right now.
I feel totally connected and at ease.
Within and without.
I am safe,
Whole,
And secure right now.
I feel totally connected and at ease within and without.
I am safe,
Whole,
And secure right now.
I feel totally connected and at ease within and without.
Silently repeat your sankalpa three times at the sacred heart space.
And on your next breath in,
Gently draw fresh vital life force energy to the center of the chest,
Giving your sankalpa new life,
Allowing it to grow and thrive.
And as you breathe out,
Allow your sankalpa to extend everywhere at once,
Forming three golden rings,
Spinning circles around your body,
Protecting you,
Restoring you,
Facilitating healing,
From the inside out,
Letting go even more as you enter an effortless state of being.
Follow my guidance as we shift the awareness from body part to body part,
As we move the awareness through the different parts of the body,
Allow the innate healing energy of the body to be released,
So as to freely nourish every muscle,
Every tissue,
Every nerve,
And every cell,
Back to full health and vitality.
Bringing your undivided attention now to the right hand,
Noticing the surface of the skin of your right hand,
And bringing awareness to the muscles,
Blood vessels,
Nerve fibers,
Ligaments,
Cartilage,
Within the right hand thumb,
Noticing the flow of energy from base to tip of the right hand thumb,
Radiant sensation,
Shimmering,
Pulsating,
Within the right hand thumb,
And shifting the awareness to the index finger,
From base to tip,
Radiant sensation,
Shimmering,
Pulsating,
Now to the middle finger,
Little finger,
Palm of the hand,
Noticing the lines on the palm of the hand,
Sensing each of the knuckles,
The back of the hand,
Sensing the pulse of the wrist,
Forearm,
Shifting the awareness from the surface,
Deep into the forearm,
Forearm,
Upper arm,
Shoulder,
Shoulder blade,
Collarbone,
Armpit,
Noticing all of the sensations in the right arm,
Arm,
Deep within,
The bones and marrow of the right arm,
As well as the surface sensations,
The skin,
Bringing your full awareness to the right arm,
And the ocean of air surrounding it,
Feel the vast and radiant sensation,
And bringing your awareness to the right chest muscle,
Nipple,
Waist,
Armpit,
The entire right side of the torso and rib cage,
Bathe in the light of your neutral awareness,
Upper leg,
Noticing all of the sensations in the right thigh,
And right hamstring,
Resting your awareness deep within the femur,
Noticing the sensations on the skin,
The vast field of radiant sensation,
Back of the knee,
Right side of the knee,
Left side of the knee,
Entire knee,
The vast field of radiant sensation,
Shin,
Calf muscle,
Center of the lower leg,
Deep within the ankle,
Heel,
Toe,
Center of the foot,
Bring your awareness now to each one of the toes,
Noticing the muscles,
Blood vessels,
Nerve tissue,
Within the big toe,
From base to tip,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire right foot in awareness,
The entire right leg,
In your vast spacious awareness,
Noticing the field of sensations,
Shimmering,
Pulsating,
Deep within the right leg,
And on the surface of the skin of the right leg,
Sensing the vast ocean of air surrounding the right leg,
Scanning the entire right side of the body at once,
Bringing your undivided attention now to the left hand,
Noticing the surface of the skin of your left hand,
Bringing awareness to the muscles,
Blood vessels,
Nerve fibers,
Ligaments,
And cartilage,
Within the left hand thumb,
Noticing the flow of energy,
From base to tip,
Of the left hand thumb,
Radiant sensation,
Shimmering,
Pulsating,
Within the left hand thumb,
And shifting the awareness,
Now to the index finger,
From base to tip,
Radiant sensation,
Shimmering,
Pulsating,
Now to the middle finger,
Ring finger,
Little finger,
Noticing the lines on the palm of the hand,
Back of the hand,
Sensing each of the knuckles of the back of the hand,
Wrist,
Sensing the pulse of the wrist,
Forearm,
Shifting the awareness from the surface,
Deep into the forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
Collarbone,
Armpit,
Noticing all of the sensations in the left arm,
Deep within,
The bones and marrow,
Of the left arm,
As well as the surface sensations,
The skin,
Bringing your full awareness to the left arm,
And the ocean of air surrounding it,
Feel the vast and radiant sensation,
And bringing your awareness to the left chest muscle,
Nipple,
Waist,
The entire left side of the torso and ribcage,
Bathed in the light of your neutral awareness,
Upper leg,
Noticing all of the sensations in the left thigh and left hamstring,
Resting your awareness deep within the femur,
Noticing the sensations on the skin,
A vast field of radiance,
Sensation,
Back of the knee,
Right side of the knee,
Left side of the knee,
Entire knee,
The vast field of radiant sensation,
Chin,
Calf muscle,
Center of the lower leg,
Ankle,
Deep within the ankle,
Heel,
Sole,
Center of the foot,
To each one of the toes,
Noticing the muscles,
Blood vessels,
Nerve tissue,
Ligaments,
Cartilage,
Within the big toe,
From base to tip,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire left foot in awareness,
The entire left leg,
In your vast,
Spacious awareness,
Noticing the field of sensations,
Shimmering,
Pulsating,
Deep within the left leg,
And on the surface of the skin of the left leg,
Sensing the vast ocean of air surrounding the left leg,
Scanning the entire left side of the body,
Now bring your undivided attention to the crown of the head,
Scalp,
Forehead,
Center of the forehead,
Eyebrow center,
Tip of the tongue,
Right side of the tongue,
Left side of the tongue,
Center of the tongue,
Root of the tongue,
Roof of the mouth,
Floor of the mouth,
The upper and lower teeth,
The upper and lower gums,
And the tiny spaces within the mouth,
A vast field of radiant sensation,
Pulsating and tingling,
The back of the throat,
Center of the throat,
Chin point,
Right hinge of the jaw,
Left hinge of the jaw,
Right eye,
Left eye,
Both eyes,
Melting in their sockets,
Releasing all tension,
Letting go of any movement in the eyes,
The eyebrow center,
Right eyebrow,
Left eyebrow,
Right eyelid,
Left eyelid,
The eyebrow center,
The center of the forehead,
Right temple,
Left temple,
The spaces between the eyelids,
The inner corners of the eyes,
The outer corners of the eyes,
And inside the left cheek,
The right cheek,
And inside the right cheek,
The right ear,
Left ear,
Left inner ear canal,
Right inner ear canal,
The point between the ears,
The right hemisphere of the brain,
The left hemisphere of the brain,
Both hemispheres of the brain together,
Entire skull,
The crown of the head,
Pit of the throat,
Tip of the nose,
The opening of the right nostril,
The opening of the left nostril,
Feeling the breath flowing in and out of the nostrils,
Releasing any holding,
Any tension,
In the right sinus cavity and the left sinus cavity,
Pressure melting away at the back of the nose,
Tip of the nose,
The eyebrow center,
Pit of the throat,
Center of the chest,
Right side of the chest,
Center of the chest,
Left side of the chest,
Center of the chest,
Entire sternum,
Center of the sternum,
Bottom of the sternum,
Upper abdomen,
Navel center,
Lower abdomen,
Pelvic center,
Both hips,
Groin,
Tip of the tailbone,
Sacrum,
Entire spine,
From the tip of the tailbone to the back of the head,
The right side of the back,
And right shoulder blade,
Sinking deeper and deeper into the omnipresent field of gravity,
The entire spine,
Left side of the back,
And left shoulder blade,
Sinking deeper and deeper into the omnipresent field of gravity,
Sensing the entire back at once,
A vast,
Radiant field of sensation,
Pulsating,
Tingling,
Shimmering,
And vibrating in the light of your neutral awareness,
The right buttock,
Left buttock,
Right hamstring,
Left hamstring,
The back of the right knee,
The back of the left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right heel,
Left heel,
Sole of the right foot,
Sole of the left foot,
The soles of the feet,
The balls of the feet,
The tops of the feet,
Ankles,
Thighs,
Hips and pelvis,
Abdomen,
Navel center,
Chest,
Sternum,
Heart center,
Pit of the throat,
Entire face and head,
And resting the awareness with the crown of the head,
Allowing breath and awareness to cascade down with the next exhalation from the crown of the head to the tips of the toes,
And as you inhale,
Allowing breath and awareness to sweep through the entire space of the body from the tips of the toes all the way back up to the crown of the head,
Bringing your full awareness to the right leg,
Left leg,
Both legs together,
Right arm,
Left arm,
Both arms together,
The front of the body,
Back of the body,
Both the front and back of the body together,
Entire right side of the body,
Entire left side of the body,
Together,
At once,
Shoulders,
Neck,
Face,
Head,
Bringing your full awareness to the whole body,
The whole body,
The whole body,
From the crown of the head all the way down to the tips of the toes,
The whole body,
Whole body,
Whole body,
Resting in vast,
Spacious awareness noticing the flows of the breath,
Gently observing the body breathing itself as you witness the natural ebbs and flows of the unaltered breath,
Simply witnessing the natural breath in,
Next time you breathe in,
Notice yourself breathing in,
Next time you breathe out,
Notice yourself breathing out,
Allowing the exhalations to become progressively deeper,
Releasing any held tensions with the outgoing breath,
Stored tensions melting and dissolving away with the breath,
Breathing in fresh vital life force energy,
Healing the body,
Healing the body and soothing the mind,
Before breathing out,
Letting go of all that you no longer need,
And breathing out,
Expelling all that no longer serves you with the exhale,
Breathing in radiant and vibrant energy,
As you continue to observe the gentle movement of the breath,
Be it fast or slow,
Deep or shallow,
Ragged or smooth,
Allowing the breath to be just as it is,
Allowing yourself to be just as you are,
The body breathing itself as one synchronized whole,
Breathing in and breathing out,
In your own rhythm,
Dissolving into being,
Wholeness,
Oneness,
Now gently rest your awareness behind the closed eyelids,
Giving yourself permission to feel completely safe,
As you allow your awareness to simply rest back,
Witnessing all visuals that move across the vast screen of space,
Entering and exiting the void,
Allowing all changing phenomena to arise,
Unfold,
And pass away in their own space,
In their own time,
And gently follow my guidance as we shift the awareness rapidly from image to image,
And sensory experience to sensory experience,
Refrain from any comment or judgment at this time,
And simply allow whatever comes up to simply be and take shape in the vast field of your relaxed and neutral awareness,
A tropical jungle filled with life,
A candle flame flickering in the wind,
A snow-capped mountains covered in clouds and battered by the winds,
A red rose fragrant and covered in morning dew,
A kaleidoscope of butterflies,
Blue,
Green,
Red,
Pink,
Orange,
White,
Black,
Gray,
Purple,
Fluttering all around you and kissing your skin,
A seashell spiral from which you can hear the sound of waves in the distance,
A boat sailing across the ocean blue,
Torrential rains flooding the edges of a desert,
The pitter-pattering sound of raindrops splashing on the ground,
The distant roar of thunder,
Brilliant flashes of lightning,
The sensations of your breath,
The resinous smell of a pine grove,
A snowy owl flying above,
The forest canopy,
A dark night dotted with stars observing the Milky Way and the bands of our galaxy,
The smell of cinnamon,
The taste of chocolate,
The smell of mint and rosemary,
The taste of honey,
The aroma of the salty sea breeze,
The crackling sounds of a campfire on the beach,
The warmth and glow of an ember,
Swirling above the palm of your hand,
Your body resting upon a massive boulder,
Letting go of all tension as you feel supported and uplifted,
A feather floating weightlessly in the wind,
Begin to gaze up at the sky,
Vast and endless,
Butterflies,
Dandelion seeds,
Just as it is,
Observing the sky,
Noticing the movements of the sun and the moon,
The meteor showers,
As the sky remains,
As you gaze into eternity,
Allowing the sensations of your body to fade away,
All visuals,
Dissolving,
Merging into a vast screen of space,
And dropping into the deepest levels of relaxation here,
There's nothing further for you to do nor achieve,
You have entered the domain of grace,
Allow yourself to rest back in the sanctuary of the silent stillness within,
And feel yourself as time transcendent presence right now,
Begin to recall your sankalpa,
Your resolute intention,
Silently repeating it three times now,
Or you can continue to rest in the space of no sankalpa,
Simply be as you witness what arises in the field of your vast spacious awareness,
Or you can repeat the following affirmations three times,
I'm safe,
Whole,
And secure right now,
I feel totally connected and at ease within and without,
I'm safe,
Whole,
And secure right now,
I feel totally connected and at ease within and without,
I'm safe,
Whole,
And secure right now,
I feel totally connected and at ease within and without,
Taking a moment now to reflect upon the journey you've just taken,
Allowing yourself to welcome any messages from memories,
Visuals,
Thoughts,
Emotions,
Or even beliefs that are or have been present,
Embracing the lessons they have shared with you,
As you remain a silent witness,
Both grateful and compassionate,
Gently bring your awareness back to the breath,
Starting to deepen your breath,
Noticing the touch of air on your skin,
Inviting gentle movements back into the physical body,
Nodding the head,
Twirling the hands,
And curling the toes,
Visualizing the four walls,
The floor,
And ceiling of the room you're in,
Beginning to move your body from side to side in your own time,
Staying deep in this deep inner experience,
Perhaps hugging your knees,
Rocking sideways gently,
And taking a full body stretch before resting on your right side for a moment,
And recall your sankalpa once more,
And know that something deep within has shifted to connect you with your intention,
Rest here for as long as you need,
Or begin to sit up in a comfortable,
Seated,
Meditative posture,
Bringing your hands together in prayer position,
As we bow down in namaste,
And when you're ready,
Gently opening your eyes,
Peace,
Peace,
Peace.
Thank you for practicing with me today.
Again,
My name is Stefano,
And it's a pleasure to have you here.
If you found today's practice beneficial,
Please remember that your meditation becomes more powerful the more often you come back to your practice.
Please consider following me,
And I would greatly welcome your reflections,
Comments,
And feedback,
And let me know which practices have provided the greatest support It would also be nice to know where and when you started your practice today.
You can check the description for additional information about this individual recording,
And you're invited to check out the other meditations I have provided,
Depending on what you need most right now.
If you enjoyed this practice today,
Please consider sharing it with others who would benefit from moments of peace,
Calm,
And tranquility.
If you're interested,
Please contact me for personalized guidance with your meditation practice.
We can closely work together to help you achieve certain outcomes through meditation coaching,
Or by creating custom meditation scripts that help you where you are now.
Thank you again for practicing with me today.
May you be peaceful.
May you be well.
May you be happy.
May you be prosperous.
And may you be free.
Namaste.
