Peaceful Path Yoga Nidra

Welcome to the practice of Yoga Nidra,

Sometimes referred to as dynamic sleep.

Even though we reference sleep,

The intent is to remain awake and aware as you practice.

Think of it as a time to unplug,

A time just for you to relax physically and mentally.

So let's begin.

Lie down in a comfortable position or you may choose to sit in a chair if it feels more comfortable to you.

Make any adjustments that your body needs so that you can be fully supported for deep rest.

You may like to add additional layers of clothing or cover up with a blanket to help stay warm.

The knees can be propped with a cushion or blanket to support the low back or an eye pillow can be placed over the eyes to help block the light.

If you are lying down,

No part of the body should be above or below the heart.

The arms can be placed away from the body slightly with the palms facing up or place the hands softly folded on the abdomen if you are a bit chilled.

Legs slightly parted,

Feet relaxed.

When you are comfortable allow your eyes to gently close and soften.

Although your eyes are closed,

Remain awake and attentive as we practice yoga nidra.

Awake and aware.

Allow your body to begin to settle in.

Live fully in this moment.

Let everything else go so that you can be fully present.

You are here to simply be aware of your body and listen.

Become completely present in your body.

Feel the weight of your body resting on the earth.

Weight of your full body.

Feel the whole physical body.

Whole body being supported by the earth.

Release into the hold of gravity.

Let the gravity take hold of your body.

Begin to notice the sounds around you in the room that you are practicing in.

Take note of all the external sounds that you hear.

Then begin to draw your awareness closer to you.

Notice the sounds within you.

Perhaps the sound of your breath or the beating of your heart.

Feel the natural flow of your breath.

Feel the natural,

Unforced breath as it's flowing in and out.

In and out.

If you can,

Allow the breath to flow through the nostrils.

That will allow your body to relax more deeply.

Feel the breath moving through your body naturally without forcing.

Notice the natural rhythm and pace of the breath.

Feel the breath become more spacious and open with each breath.

Spacious and smooth.

Now I will invite you to set an intention for your practice today.

It could be something as simple as I am relaxed and content or I am healthy and strong.

Come up with your own intention and state it to yourself in present tense.

Welcome and affirm your intention within your whole body.

Whole being.

Next I will guide you to bring your attention to parts of the physical body.

Direct your complete attention to each part as it's mentioned.

If you cannot feel the body part,

Simply direct your attention there and move on to the next as you are guided.

You may wish to repeat the particular body part to yourself silently as it's mentioned without moving the body part.

Remain conscious and attentive.

Conscious and aware.

Beginning with the left palm.

Feel your left palm.

Center of thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Feel all of the fingers.

Back of the hand.

Palm of the hand.

Whole left hand.

Left wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Feel whole left hand,

Arm,

And shoulder.

Feel left armpit.

Left side of the chest.

Left hip.

Left thigh,

Front and back.

Left knee,

Front and back.

Left calf and shin.

Aware of left ankle.

Left foot.

Top of the foot.

Soul of the foot.

Feel left big toe.

All of the toes.

Whole foot.

Whole left leg and foot.

Left leg and foot.

Now guide your awareness to the right palm.

Feel right hand thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Feel all of the fingers.

Back of the hand.

Palm of the hand.

Whole right hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Feel right hand,

Arm,

And shoulder.

Feel right armpit.

Right side of the chest.

Right hip.

Right thigh,

Front and back.

Right knee,

Front and back.

Right calf and shin.

Noticing right ankle.

Foot.

Top of the foot.

Soul of the foot.

Heel.

Right big toe.

All of the toes.

Whole foot.

Whole right leg and foot.

Feel pelvis.

Buttocks.

Back of the hips.

Abdomen.

Chest.

Heart center.

Ribs on the back.

Both shoulders.

Inside of the throat.

And neck.

Notice whole head.

Face.

Mouth.

Feel your mouth.

Notice the teeth and gums.

Upper teeth and gums.

Lower teeth and gums.

Notice the tongue.

Feel the tongue resting inside of the mouth.

Feel left inner cheek.

Right inner cheek.

Aware of the lips.

Between the lips.

Notice sensation in the mouth.

Feel the whole mouth.

Become aware of the nose.

Nasal passages.

Notice left nostril.

Right nostril.

Both nostrils.

Feel breath in the nostrils.

Notice the change in the temperature in the air as it flows through the nostrils.

Feel your whole nose.

Notice now your ears.

Right ear.

Left ear.

Both ears together.

Feel outer ears.

Ear lobes.

Ear canals.

Inner ear.

Notice a sense of sound in the ears.

Hear both external and internal sounds.

Notice the sound of my voice as I guide you.

Feel whole face.

Eyebrows.

Between the eyebrows.

Aware of the eyes.

Left eye.

Right eye.

Both eyes together.

Feel eyelids.

Eyelashes.

Inner surface of the eyes.

Feel both eyes.

Notice the forehead,

Scalp,

Entire head,

Neck and throat.

Feel your whole body.

Whole body.

Say to yourself,

I remain attentive and aware.

Become aware of the natural breath flowing through.

Observe your breath as a witness.

Notice where you feel your breath.

Observe and notice.

Now feel a place in your body that feels heavy.

Notice heaviness.

Fully experience heaviness.

Feel heaviness like the feeling of steel.

Then notice a place that feels light.

Very light.

Light like a light billowy cloud floating in the sky.

And experience heaviness again.

See if you can go between the two on your own now.

Feeling heavy and light.

Heavy and light.

Now feel both sensations together.

Heaviness and lightness.

Notice any thoughts you are having without judgment.

Notice and welcome any thoughts just as they are.

Observe and notice.

Now see your body resting.

Like you are watching from above in the distance.

See yourself rise and walk across the room to a door.

You reach out and grab hold of the doorknob.

Feel the coolness of the metal in your hand.

You turn the knob,

Open the door and step through.

Suddenly you are transported outdoors.

You walk across the soft green grass.

Feel it touching your bare feet.

Your footsteps landing softly on the earth.

Gently kissing the earth with each footstep.

As you look ahead,

You see a path and decide to follow it.

You walk slowly and mindfully as you take in the beautiful landscape of the area surrounding you.

Soaring green trees line the path on either side.

Up above see deep blue sky.

White,

Billowy clouds.

The sun feels warm against your skin as it streams through the canopy of trees.

Feel the warmth as it permeates your whole body,

Whole being.

You're a chorus of birds cheerfully singing in the distance that entice you to move ahead.

Butterflies happily chasing one another draw you ahead to a field of vibrantly colored wildflowers.

You stop to inhale the fragrance.

The beautiful floral bouquet washes over you.

Feel the scent envelop your whole body.

You walk gingerly down the winding path as it comes to a clearing in the distance.

You see a beautiful still pond.

It looks peaceful and inviting.

Peaceful and still.

As you walk to the edge of the pond,

You gaze down into the cool,

Still water.

It looks like glass.

You gaze down into the pond and see a reflection mirrored back at you.

Look deep into your own eyes.

See your eyes smiling back at you.

Feel joy,

Bliss,

Peace and contentment as you dive deep inside your own being.

Decide to lie down and rest in the soft grass.

Feel the warmth of the sun on your skin.

Warp in your body.

Warp in your heart.

Allow this feeling of warmth to wash over you and heal you on all levels of your being.

You feel completely rested and rejuvenated.

Allow this feeling to completely envelop you like a warm blanket holding you.

After some time,

You rise up and you see yourself once again walking down the path.

Feel the soft green grass underneath your feet.

Birds joyfully singing.

You continue past the field of vibrantly colored wildflowers.

Winding through the soaring green trees.

Heading back toward a gate.

As you reach up to grab the handle to open the gate,

You feel the cool metal again on your skin.

When you step through,

You are once again lying down,

Being guided in yoga nidra.

Completely rejuvenated and restored.

Whole body refreshed and renewed.

Aware that you can revisit this feeling anytime you want.

This complete peace is always within you.

Begin to become aware of your breath once again.

Feel breath in your body.

Your body breathing with breath.

Recall your intention.

The positive statement that you said at the beginning of the practice.

State it once again to yourself as the truth.

Feel it as the truth.

Notice your body once again.

Aware of all the parts of your body.

Feel the back of the body.

The front of the body.

And both sides of the body.

Left and right.

Send breath down the arms and legs.

Into the fingers and toes.

Gently begin to move the fingers and toes.

Rolling around wrists and ankles.

Allow your head to gently rock from side to side.

Slowly awakening.

Whenever you are ready.

If you are lying down.

Roll onto your left side.

Take a moment to snuggle up with yourself.

Basking in the peace that you have created.

As you are ready.

Slowly make your way up into a seated position.

With eyes softly closed.

Take a moment to feel the effects of your practice.

Peace.

Peace.

Peace.

I honor the light within you.

Peace.

Peace.