Yoga Nidra For Peace With Music

Welcome.

Go ahead and get yourself situated,

Lying down comfortably,

Taking whatever you need for support.

A pillow or blanket underneath the head.

Perhaps a pillow or blanket underneath the knees.

You can use an eye pillow and cover your body with a blanket if you know you tend to get cold.

This will be a yoga nidra for peace.

For allowing yourself to remember and find that place of peace and calm that is within you always.

And using this practice today as a means to connect there and allowing the body to have a new memory of that feeling.

Allow any outside noises to become part of the practice,

Letting them take you down a little bit deeper into stillness.

Taking any final adjustments that are necessary and then when you are ready,

Closing your eyes.

We will begin by taking three deep breaths together,

Inhaling in through the nose,

Filling the lungs from bottom to top and as you exhale,

Letting go with a deep sigh.

Again inhaling in full,

Pausing to hold the breath in and exhale the breath completely.

Inhaling in even more,

Hold the breath,

Hold,

Hold and exhale.

Let go,

Let go even more.

Letting your whole body to begin to drop into a peaceful layer of stillness.

Recognize that your body has been a trusted vehicle,

Creating accomplishments and contributions to the best of its ability.

Now it is time to allow your body to deeply rest.

Feel the weight of your spine begin to descend,

Allowing gravity to take effect,

Sinking you down deeper,

Knowing there is nothing you need to do or achieve during this time.

Let go of the need to make anything happen.

Simply rest,

Allow and receive a beautiful layer of peace.

As you begin to descend down,

Away from the mind,

Bring your intention into your awareness.

Know that throughout this session it will be received at the deepest level of being.

There is nothing you have to do to make it happen.

Now allow feelings of comfort,

Safety and peace to wash all around and through you.

All thought,

Sounds,

Sensations and images begin to float by like clouds on a clear blue sky.

Watch and observe as everything begins to move through the space that is you.

Feel the subtle sensations in the body.

Allow them to drop you into deeper stillness.

As we enter into the next phase of Yoga Nidra,

Remain as motionless as possible.

If at any time you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as you can.

Resolve to stay awake,

Staying in touch with the sound of my voice.

Allow your body to respond to what I say directly and nonmentally.

Now shift from thinking and doing into feeling and being.

Enter into a state of complete non-doing.

Now direct full attention to the natural rise and fall of your breath.

Slowly begin to deepen the inhalations and exhalations,

Allowing the inhales to become a little more full,

The exhales a little more complete.

Feel the breath flowing as one continuous,

Unbroken current,

Like waves on an ocean,

Coming and going.

Your breath is rising and falling.

Giving total awareness to the rise and fall of the navel center as you breathe.

On the next inhale,

Begin to count the breath from 27 backwards to zero,

Counting in this way.

Exhaling 27.

Exhaling 27.

Inhaling 26.

Exhaling 26.

Continuing on until you reach zero.

If you find that you lose count or fall asleep,

Simply begin again.

Same with the count.

Unbroken awareness of breath.

Be completely absorbed in the sensation of breath,

Rising and falling.

Allow each breath to drop you down further,

Away from normal waking consciousness.

Slowly descending down with every breath.

Going deeper and deeper into stillness.

Now wherever you are,

Stop the practice of counting.

Become aware that the breath is slower,

Longer and more relaxed.

Allow the breath to move as it wishes,

Releasing any remaining effort to make anything happen.

Be still and be at peace.

Relax and allow your attention to follow my instruction as I name a part of the body.

Let your mind and attention move to that part.

It's a subtle,

Warm,

Healing energy,

Infusing and regenerating that part of the body.

Bring your attention to the right side of the body.

Allow awareness to rest in the right palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Right side of the chest.

Waist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Soul of the right foot.

Awareness of the whole right side.

Whole right side.

Whole right side of the body,

Bathed in subtle,

Warm,

Healing energy.

Now bring awareness to the left side of the body.

Let your attention rest on the left palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Left side of the chest.

Waist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Soul of the left foot.

Awareness of the whole left side.

Whole left side.

Whole left side of the body,

Bathed in subtle,

Warm,

Healing energy.

Feel it and experience it now.

Bring awareness to the whole right leg.

Whole right leg.

Whole left leg.

Whole left leg.

Both legs together.

Both legs together.

Experience the entire lower body,

Bathed in subtle,

Warm,

Healing energy.

Whole right arm.

Whole right arm.

Whole left arm.

Whole left arm.

Both arms together.

Both arms together.

Experience both arms,

Bathed in subtle,

Warm,

Healing energy.

Whole right side of the body.

Whole right side of the body.

Whole left side of the body.

Whole left side of the body.

Both sides of the body together.

Both sides of the body together.

Feel the whole body and awareness now.

Experience the whole body,

Bathed in subtle,

Warm,

Healing energy.

Allow that subtle,

Warm energy to sink you down deeper,

Feeling completely bathed in rejuvenating warm energy.

And now,

Imagine a place where you love to be.

A place where you feel peaceful,

Calm,

Relaxed,

And quiet.

A place where there are no concerns about the past or future.

Simply an overwhelming experience of the rightness of things.

It doesn't have to be a real place.

It can be something you create for yourself right now.

Perhaps sitting on a beach,

Watching the ocean,

Seeing seagulls flying overhead,

Smelling the salt air.

Maybe a mossy green forest with tall trees.

A gentle breeze blowing.

The birds are singing.

The smell of wildflowers permeates around you.

Trust whatever arises in your awareness right now.

Now imagine yourself in this place and begin to look around.

As you breathe,

See and sense the whole picture.

The feeling,

The sights,

The sounds,

And the smells of this place becoming more and more real to you now.

Choose a comfortable spot on the earth to sit or lie down.

Perhaps a hollow in the white sand beach or a soft bed of grass that holds your shape.

Allow your body to completely relax as the earth supports you,

No longer needing to hold yourself up in any way.

Look around at all of the colors and shapes in your vision.

Take them all in.

Feel through your body sensations what it is like to be in your peaceful place.

Breathe in the air of this place,

Noticing all of the sense.

Listening to the sounds all around,

Distant and close,

Prominent and subtle.

Enjoy this beautiful place surrounded and protected where you can deeply rest.

Notice how your whole body responds,

How peaceful and calm you are.

Feeling more relaxed,

More content than in a long time.

You are filled full by the experience of being nurtured by the environment around you.

Rest deeply in this place.

Notice the subtle sensations of peace traveling all around and through you now.

This beautiful place is available to you at any time.

As you rest in this place,

Allow yourself to drop into deeper state of relaxation right now.

Merge into ever-present stillness,

Resting as the backdrop of all existence.

A place where all doing stops.

From this deep state of awareness,

Allow yourself to receive the following intentions as I repeat them.

Let your whole body listen to what I say.

I let go of that which I cannot control.

I let go of that which I cannot control.

I let go of that which I cannot control.

My first priority is caring for my peace,

Health,

And happiness.

My first priority is caring for my peace,

Health,

And happiness.

I am at peace in my mind,

My body,

My heart,

And my soul.

I am at peace in my mind,

My body,

My heart,

And my soul.

I am at peace in my mind,

My body,

My heart,

And my soul.

At this time,

Bring your own intention into your awareness and silently repeat it three times now,

Allowing every cell of your body to open and receive your intention.

Trust that this intention is being recognized and honored at the deepest level of being without any doubt or hesitation.

Simply let it be done.

Know that this intention is becoming part of your inner blueprint right now.

If there is a family member,

Life situation,

Or relationship that needs resolution at this time,

Let your attention go there now.

Surround it with the light of your neutral awareness and allow yourself to open to the situation in a new way.

Know that all releases,

Shifts,

And changes that need to take place to serve your highest good are happening right now.

All that is needed is your openness to be willing to receive them.

Recognize at this time that you have made a major shift in perspective.

This shift will allow you to interact with yourself and with the world in a whole new way.

The more often you connect with this new perspective,

The more empowered you become to shape and create your own life.

You are the creator of your own experience of life.

Simply begin to feel yourself arise to the surface of awareness,

Noticing the rise and fall of breath without any effort on your part.

Feel the physical sensations of your body resting in stillness,

The sounds all around you.

And when you feel the impulse,

Begin to bring gentle movement into your body as if awakening from a restful sleep.

Adding additional movement,

Reawakening slowly and gently.

Allow that layer of peace to stay with you.

As it feels right for you,

Bending into your knees,

Rolling onto either side into the fetal position with the eyes closed.

This layer of peace transitioning with you now.

Using your arms to push yourself up to a seated position.

And when you get there,

Closing the eyes once again,

Allowing the palms to face up on the knees or thighs.

Notice the body calm,

The mind clear,

And your spirit at peace.

Remember,

This place of peace resides within you and you can connect to it at any time.

Bringing your hands into heart center,

Bowing your head into your heart,

Giving gratitude to your body for all it allows you to do every day.

Gratitude to your mind for being able to come to a clear,

Present,

Focused state.

Gratitude to your spirit for always knowing how to return you to that peaceful place that resides within.

Can we give gratitude to a higher source for the gift of this day?