Welcome to this guided yoga nidra or inner peace.
Take a moment to settle into a comfortable position,
Allowing your body to be fully supported.
This may mean to place a rolled blanket under the knees and a pillow under the head and a warm blanket over the body.
Let your eyes soften or close and give yourself permission to let go of any expectations.
This is a time for rest,
A time to turn inward.
In yoga nidra,
You will be guided between wakefulness and sleep,
A place where the body can deeply relax and the mind can become quietly aware.
There is nothing you need to do and nowhere you need to go.
Simply listen,
Receive and allow your experience to unfold naturally.
When you're ready,
Let your breath become your anchor and we'll begin.
Closing your eyes and taking a long,
Gentle inhalation through the nose and a long,
Soft exhalation through your mouth.
Again,
Inhale calm.
Exhale,
Release.
One more,
Inhale peace.
Exhale,
Letting go.
Now feel the surface beneath you,
Supporting every part of your body.
Soften your jaw,
Your brow,
The muscles around your eyes.
Allow effort to dissolve.
Now bring to mind your sankalpa.
This is a short,
Positive intention,
Stated in the present tense.
You may wish to choose a simple phrase that resonates,
For example,
I am peaceful and grounded,
Or I live from calm.
If you already have a sankalpa,
Feel it now.
If not,
Let a clear,
Kind intention arise.
Now repeat your sankalpa silently three times,
With feeling and confidence.
Allow the sankalpa to rest gently in your awareness,
Like a small flame held steadily in the heart.
Rest now with the breath.
Now we will rotate awareness through the body.
As I name each part,
Simply notice it without moving.
Beginning with your right side,
Your right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The palm of your right hand,
The back of the right hand,
The wrist,
The forearm,
Elbow,
Right upper arm,
Right shoulder,
Armpit,
Right side of your waist,
Your right hip,
Right thigh,
Right knee,
Right calf,
Right ankle,
Right heel,
Sole of the right foot,
The top of the right foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Now moving the light of your awareness to your left side,
Moving to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Moving into the palm of your hand,
The back of your hand,
Your wrist,
Your forearm,
The right elbow,
Upper arm,
Left calf,
Shoulder,
Armpit,
Left side of your waist,
Left hip,
Moving into your left thigh,
Your left knee,
Left calf,
Left ankle,
Left heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Fourth,
And your fifth toe.
Now,
Moving your awareness to your back body,
Your right buttock,
Left buttock,
Moving to your lower back,
Middle back,
Upper back,
Into your shoulder blades,
And into your spine.
Moving your awareness now to the front body,
Your abdomen,
Chest,
Your right collarbone,
Left collarbone,
Your throat,
Moving down into your chin,
Lips,
Your tongue,
Into the roof of your mouth,
The nose,
Cheeks,
Ears,
Eyelashes,
Eyebrows,
Forehead,
Crown of the head.
Now,
Feel the whole body as one field of awareness,
From the crown to the soles of your feet.
Turn your attention now to the natural breath.
Observe the inhale.
Observe your exhale without changing them,
Just observing.
Notice your breath at the nostrils.
Notice the cool in-breath.
And notice the warm out-breath.
Feel the rise and fall of the abdomen as a steady,
Calming wave.
We will now count the breaths backwards from 27 to 1.
On each exhalation,
Silently stay the number and a brief phrase.
For example,
27,
I rest.
26,
I am calm.
If you lose the count,
Just simply begin again at 27 without judgment.
When the count ends,
Rest in the steady rhythm of your breath.
Each exhale releases.
Each inhale replenishes.
Now we will experience simple sensory opposites to bring balance.
First,
Feel heaviness,
The body sinking more deeply into the support beneath you,
Calm and grounded.
Now,
Feel lightness,
A buoyant,
Weightless quality,
Gentle and free.
Now,
Sense warmth,
A comforting glow moving through you.
Now,
Sense coolness,
Refreshing and clear.
Now,
Notice stillness,
Quiet and unmoving.
Now,
Notice vibrancy,
An inner hum of life and presence.
Rest in the balance of these experiences,
Neither holding nor pushing.
Simply witnessing.
Now,
Imagine yourself walking on a gentle forest path.
Feel the soft earth underfoot.
Hear distant birdsong.
And notice filtered sunlight through the leaves.
This path opens to a clear,
Still lake.
Approach the water's edge and sit.
The surface of the lake is mirror smooth,
Reflecting the sky and the trees.
A soft golden light begins to glow at your heart center.
It is calm,
Warm and peaceful.
Watch it slowly expand,
Filling the chest,
The torso,
The limbs,
The head,
And finally the whole body.
This light dissolves any remaining tension.
It dissolves hurry and worry.
Let the lake and light hold you.
Rest in this luminous peace.
See your reflection in the lake.
Serene,
Steady,
Whole.
Know this image as your true nature.
Peaceful and awake.
Now,
Bring your sankalpa into clear awareness again.
The phrase you said at the beginning of your practice.
Now,
Repeat your sankalpa silently three times now,
With full feeling and trust.
For example,
I am peaceful and grounded.
Whatever your sankalpa may be.
After the third repetition,
Rest with the sankalpa as an inner presence.
Notice how it resonates through your breath,
Through the golden light,
Through your heart.
Allow it to sink deeper,
Like a seed receiving gentle water and sunlight.
Notice any subtle shifts,
Warmth,
Ease,
A soft opening.
Trust that this intention is taking root.
Now,
Gently return your awareness to your breath.
Feel the body supported and the contact with the floor.
Take three deep conscious breaths now.
Inhale fully through the nose.
Exhale through the mouth.
Repeat two more times,
Bringing gentle movement back into the body.
Begin to wiggle your fingers and toes.
And if you'd like,
Stretch your arms and legs softly.
When you feel ready,
Roll to your right side and rest there for a few breaths.
Now,
Slowly come to a comfortable seated position,
Keeping your eyes closed.
Bring your hands to your heart to Anjali Mudra.
If you'd like,
You can repeat your sankalpa one final time,
Silently and with faith.
And take a moment to acknowledge the peace that you have cultivated,
A still sanctuary within you that remains beneath the noise of daily life.
Bow to that presence with a small inward gesture.
And softly or silently,
You may chant Aum Shanti.
Aum Shanti Shanti Shanti.
Aum Peace Peace Peace.
And when you're ready,
Open your eyes and carry this quiet into the rest of your day or evening.
Thank you for joining me today.
And I'll see you again soon.
