Welcome to this Yoga Nidra meditation for peace.
Please come to sit or lie in a comfortable position,
Taking a moment to get really comfy here,
Perhaps a pillow behind your head or a blanket on your lap or tucked on your body,
Knowing that even as you settle into your shape,
You can shift,
Change your body position at any time for your comfort.
So as your body settles here,
Bring your awareness to your breath and just begin to notice the cool air coming in your nostrils and the warm air going out.
Feel this gentle flow of your breath,
A soft,
Easy flow of your breath.
Let your eyes be soft.
Let your face soften and your jaw loosen.
I gently roll your head side to side to feel your neck softening.
Feel your shoulders soften,
Hands and fingers soft.
Let your belly soften and feel that nice easy breath that flows in and out of your body,
Maybe flowing all the way down to fill and empty from your belly.
Perhaps placing your hands on your belly to receive the breath,
To feel the movement of the breath.
As you inhale,
Breath flows in,
Filling your belly.
And as you exhale,
Breath flows out,
Emptying.
It's a gentle,
Easy flow of your breath,
Low and slow,
In and out of your belly.
And please bring one hand up to your chest,
To heart center,
And let your heart soften.
Let your heart soften to receive whatever arises with kindness,
With care,
With compassion.
Body soft,
Heart soft,
Breath natural and easy.
Please take a moment to consider an intention,
A positive affirmation for what you choose to experience within this meditation or invite into your life.
As we cultivate peace,
Peacefulness,
How to invite this into your body,
Into your life.
Please whisper this intention to yourself three times.
Bring your hands,
Your arms to where it's most comfortable for you and allow your body to settle into the support you are on,
To really snuggle into the support for more comfort here.
With this support,
Your body can relax,
Can soften even more deeply.
Breath flowing natural and easy.
Bring your awareness to the center of your forehead.
We'll guide your awareness through your body.
And we begin here at the center of your forehead.
Please imagine a soft blue light.
Perhaps there is an image,
Something that represents peace,
Peacefulness that you can see with your mind's eye within the blue light.
Take a moment to allow an image to arise or to create an image here with your mind's eye,
Placing it in the soft blue light.
Invite the soft blue light to flow out to fill your face,
Your lips,
Eyes,
Cheeks,
Your mouth.
The soft blue light fills your jaw and flows down through your throat.
The soft blue light fills your right hand,
Fingers,
Right to the fingertips to your thumb tip.
The soft blue light flows up your right arm to your shoulder and fills the notch at the base of your throat.
The soft blue light fills your left hand to fingertips,
Thumb tip,
And flows up your left arm to shoulder to the notch at the base of your throat.
The soft blue light flows down to your torso,
Filling your upper chest,
Upper spine,
Going down the spine through shoulder blades,
Ribs.
The soft blue light fills your belly and the pelvic bowl.
The soft blue light flows down to the tip of your tailbone.
It fills your belly button,
Navel point,
And flows out to your right hip.
It flows down to fill your right leg,
Your right foot,
Right out to the tips of your toes.
The soft blue light fills your belly button,
Navel point,
And flows out to fill your left hip.
It flows down your left leg,
Fills your left foot,
Right out to the tips of your toes.
The soft blue light fills the soles of both feet,
Begins to flow up your legs,
Begins to fill your body like filling a glass with water through hips,
Pelvis,
Hands,
Arms,
Torso,
Shoulders,
Neck,
Face,
And hands.
Your whole body fills with this soft blue light.
Your awareness once again to the center of your forehead to see in your mind's eye the soft blue light most concentrated here.
The image of peace at the center.
As your body rests as a soft blue light with the image of peace at the center is here,
A soft gaze upon it.
Notice your breath flowing natural and easy.
Feel your breath breathing you.
Can you feel the earth breathing with you?
Let it happen naturally in its own way,
Earth,
You breathing together.
With each breath,
Invite a sense of peace,
Ease to fill your body,
Breathing in peace.
Within my body,
Filling your body,
Breathing out peace.
I send peace to all.
With each breath,
Breathing in peace.
With each breath,
Offering peace,
Quiet,
Soft.
I breathe in peace.
I breathe out peace to the birds,
Eagles,
Blue jays,
A blue heron.
I send peace.
I breathe in peace flowing,
Filling.
I breathe out peace to the majestic mountains rising from the earth.
I breathe quiet peace to the trees and lush forests.
We breathe together.
I breathe peace across the dry desert plains.
Peace and ease to the wide open oceans.
Peace.
I breathe peace into every cell of my body,
Filling,
Flowing.
I breathe peace into my heart and let peace fill me,
Touch every part of my heart.
I breathe peace to all those whom I love.
May they be peaceful at ease.
I breathe in peace and breathe out peace to all those amidst the troubles in this world,
The conflicts,
The struggles,
The fear.
I send a peaceful breath.
May we be peaceful together.
May we have a moment,
Respite,
Peace,
Just now,
This breath.
May we be peaceful together.
I breathe peace to the whole earth and all that live upon it.
May it be a place of peace,
A field of peace for all.
Mind's eye,
Soft blue light,
Image of peace at the center.
I breathe in peace,
Filling,
Flowing.
I breathe out peace for all beings,
The whole earth.
May we be peaceful together.
Now please notice your breath,
Soft and easy.
Please rest here for as long as you like.
Om Shanti.
Deep peace.
