Peaceful Pause: 30 Minutes To Dreamland : A Yoga Nidra

Yoga Nidra,

Or yogic sleep,

Is a meditative practice that brings you into a state of deep relaxation and then allows you to become increasingly aware of your body and inner world.

You will likely experience yourself in a level of consciousness somewhere between wakefulness and sleeping.

You may also drift in and out of sleep.

That is normal and perfectly fine.

Your deepest level of consciousness will still be actively listening.

Some of what you hear may deeply resonate with you and some may not.

Just take what you need and leave the rest behind.

Begin by making yourself as comfortable as possible lying on your back.

Add any support you like under the backs of your legs or small of the back.

Perhaps a rolled up blanket or pillow under the back of your neck or head.

Make sure you are warm by adding socks,

Layers or blankets.

And an eye pillow is also quite lovely.

Position your body for a long period of Shavasana.

Hips and shoulders in alignment.

Arms turned so shoulder blades are slightly under and palms are turned upwards.

If this is comfortable for you.

Legs extended with heels turned in and feet relaxed out.

Head centered and in line with your spine.

If you have any physical issues that make any of these adjustments feel unnatural or uncomfortable for you.

Adjust now so your body can rest completely.

Try to stay as still as possible throughout this meditation.

Unless your body begins to distract you.

Then move as mindfully as possible.

All the while keeping your attention on the verbal instructions.

Release any obvious sensations of tension.

As you begin to open yourself up to this deep relaxation.

Connect to your heartfelt desire.

Take a moment or so to explore deep within.

And see if you can recognize what is your deepest desire.

Something you want more than anything else.

This could be health.

Well-being.

Awakening.

Acceptance.

Or perhaps release from pain.

Feel this desire in your whole body.

And imagine that it is true in this moment.

Set an affirmation or intention for yourself for this practice.

Perhaps that is simply to rest or relax.

Or perhaps to come to some resolution or truth about yourself or your world.

Say this to yourself in the present tense.

For example.

I am relaxed.

Or.

I am compassionate.

Or.

I am whole and healthy.

Take a moment or two to say this intention to yourself several times.

Bring your attention now to the world around you.

Listen to the sounds outside the room.

Listen to the sounds inside the room.

Allow yourself a moment to become aware of all sensation around you.

Sounds.

Smells.

Temperature.

Visualize your own body resting on the floor.

And become aware of your own physical presence.

Look inward for a moment and see if you can discover a place of safe haven within.

A place where you feel secure.

Love.

Calm.

Perhaps there is a person or a certain place that helps accentuate this feeling of safety and well-being.

Spend a moment visualizing this place and know that you may return to it at any time during this practice.

Or indeed at any time during your life when you need it.

And now bring your awareness back to your body on the floor.

Keep as still as possible.

Without building up any stress.

And notice each part of your body as it is mentioned.

Notice if you find this practice easy or difficult.

Notice if any specific parts of your body are more difficult to sense.

Jaw.

Mouth.

Ears.

Nose.

Eyes.

Forehead.

Scalp.

Neck.

Throat.

Inside of throat.

Left shoulder.

Elbow.

Upper arm.

Lower arm.

Wrist.

Palm.

Thumb.

Each finger individually.

Whole left hand.

Right shoulder.

Elbow.

Upper arm.

Lower arm.

Wrist.

Palm.

Thumb.

And each finger individually.

The whole right hand.

The whole right arm.

Whole left arm.

Both arms together.

Sense now the chest.

Rib cage.

Abdomen.

And pelvis.

Sense your upper back.

Spine.

Lower back.

And sacrum.

Sense the front of your torso.

The back of your torso.

And the whole torso together.

Bring awareness to your left hip.

Left thigh.

Knee.

Calf.

Shin.

Ankle.

Top of the foot.

Bottom of the foot.

Left big toe.

Each toe individually.

The whole left foot.

Bring awareness to your right hip.

Right thigh.

Knee.

Calf.

Shin.

Ankle.

Top of the foot.

Bottom of the foot.

Right big toe.

Each toe individually.

The whole right foot.

Whole right leg.

Whole left leg.

Both legs together.

Sense the entirety of your body all at the same time.

Feel your entire physical presence.

Notice your body as a field of radiant sensation.

Bring your awareness now to your breath.

Feel the breath entering into the body through your nostrils.

Follow the breath as it moves into chest and abdomen.

Follow the breath as it moves from abdomen to chest and back through the nostrils.

Feel enlivened by the inhale.

Relaxed by the exhale.

Feel each breath as energy.

Count your breaths up to 12.

And then back down again.

The inhale is 1.

The exhale is 2.

Without judging or trying to change anything.

Acknowledge any feelings and emotions that are currently present within you.

If you notice something specific like tension for example.

Acknowledge how that feels.

Now try to imagine the opposite feeling or emotion.

Now imagine the feeling or emotion of the following examples.

Hot.

Cold.

Spaciousness.

Constricted.

Angry.

Calm.

Happy.

Sad.

Spend time with each pair individually.

And then try to feel both at the same time.

Try to notice if there is any physical connection triggered by these feelings.

Notice that all feelings are possible within the realm of our human experience.

They are not good or bad.

But just ranges of emotion within the spectrum of our ability to feel.

Come back to your breath for a moment.

Now notice any thoughts,

Memories,

Or images that might arise.

Being totally non-judgmental about whatever comes up for you.

Perhaps you notice a belief or judgment about this practice.

Notice that.

And then try to notice the opposite of this thought.

Also somewhere within your consciousness.

Now visualize this series of images in your mind.

One image after the other.

Paired opposites.

A cool mountain stream.

Warm crackling fire.

Sunbathing on a hot tropical beach.

A brisk walk in the cold winter forest.

A family gathering.

A crowded room full of strangers.

The symbol of a heart.

The symbol of a diamond.

A monk at prayer.

A successful businessman.

An image that suggests truth to you.

An image that suggests deceit to you.

Now bring to mind a memory that holds great joy and peace for you.

Linger here.

Imagining and remembering all the details of this memory.

Become aware now of your sense of self.

Of the I that you see yourself as.

Your personality.

Opinions.

Activities.

All the things that you label as unique to you.

The one you describe when you say,

I am tired.

I am hungry.

I am excited.

And now begin to sense yourself as the witness of this person you are so familiar with.

The part of you that is aware of these labels,

Thoughts,

And feelings.

Who is it that is aware of you?

Who is aware of this body?

Who is aware of these feelings and emotions?

Who is aware of these thoughts?

Who is aware of your presence in this room?

Reflect on how this practice has made you feel.

Remember and repeat your original affirmation or intention.

Begin to move outward again.

Becoming aware of body and breath.

Become aware of the room around you.

In your own time,

Begin to move away from your practice.

Moving the body.

Changing positions.

Or perhaps giving yourself a nice long stretch.

Taking your time.

Allow yourself to enter back into this space.

Into this world.

Feeling rested.

And ready to move on with your day.