Yoga Nidra For Peace & Serenity

Welcome.

My name is Glenda and I'll be your guide for this yoga nidra today.

Thank you for taking this time for you.

I hope it brings you moments of peace and serenity amidst the busyness of life.

Begin by making yourself comfortable,

Lying down if possible.

If not,

Simply be as comfortable as you can wherever you are.

A blanket or throw is a welcome addition because while you remain awake,

Your body will enter into a space of deep regenerative sleep.

And if you happen to fall asleep,

We welcome that too.

I invite you to gently close your eyes,

But if this feels challenging for you,

Let them be half closed with a soft gaze.

If you need to open them at any time,

That's okay.

Let this be your experience in whatever way works best for you.

There is nothing that you need to do other than follow my guidance.

Settle in,

Be warm and comfortable and simply breathe.

Is there anything you can do to make yourself slightly more comfortable?

If you need to make any small adjustments at any time,

Feel free to do so.

As we begin,

We can set a sankalpa or intention for today's practice.

The sankalpa is a simple,

Positive phrase or sentence stated in the present.

If you have a sankalpa you've been working with,

You can use that.

If not,

How do you want to feel today,

In the coming days?

For example,

You could use something like,

I live a peaceful life in harmony with the world.

Or I am strong and capable every day.

Take a moment to see what spontaneously arises for you.

Repeat the sankalpa three times.

As we begin to move through the body scan,

Simply listen,

Sense and follow my guidance.

Let the tension release while softening and welcoming any sensations you may feel.

Bring your attention to your head and scalp.

Unclench your jaw and release any tension around your eyes.

Your cheeks and your forehead.

Bring your attention to feeling and sensing the center of the forehead.

Expanding to the whole forehead.

Moving to the right ear.

The right eye.

The right cheek.

The inside of the right cheek.

The left ear.

The left eye.

The left cheek.

The inside of the left cheek.

Both ears together.

The eyebrows.

Both eyes.

Both cheeks on the outside.

The inside.

The nose.

The lips.

The chin.

Once again release any remaining tension in your forehead and around the eyes.

The whole face.

Let your jaw be loose.

Let your attention move down to the heart center.

Spreading to the whole upper chest.

The right shoulder.

The elbow.

The wrist.

The back of the hand.

The palm of the hand.

The tip of the thumb.

The tip of the second finger.

Third finger.

Fourth finger.

Fifth finger.

Resting back at the center of the palm of the hand.

The wrist.

The elbow.

The shoulder.

The whole arm and hand.

The whole right side of your upper body and the right arm.

Exhaling your attention to the right hip.

The thigh.

The knee.

The shin.

The ankle.

The top of the foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Resting at the center of the sole of your foot.

The ankle.

The calf.

The back of the knee.

The back of the thigh.

The hip.

The whole right leg and foot.

The whole right side of your body.

The whole right side of your body.

Let your attention glide slowly over to the left shoulder.

The elbow.

The wrist.

The back of the hand.

The palm of the hand.

The tip of the thumb.

The tip of the second finger.

Third finger.

Fourth finger.

Fifth finger.

Resting at the center of the palm of the hand.

The wrist.

The elbow.

The shoulder.

The whole arm and hand.

Sense the whole left side of your upper body and the left arm.

Slide down to the left hip.

The thigh.

The knee.

The shin.

The ankle.

The top of the foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Resting at the center of the sole of your foot.

The ankle.

The calf.

The back of the knee.

The back of the thigh.

The hip.

The whole left leg and foot.

The whole left side of your body.

The whole left side of your body.

Both legs and feet together.

The whole upper body and both arms.

The whole front of the body.

Moving down to your heels.

Sensing the touch of the surface where they rest.

The whole back of the legs resting.

The lower back.

The middle of the back.

The upper back.

The back of the shoulders.

The back of the neck.

The back of the head.

The whole back of your body.

Bring your awareness back to the heart center.

The right side of your chest.

The left side of your chest.

The whole upper body.

The whole body.

The whole front of the body.

The whole front of the body.

The whole back of the body.

The whole back of the body.

The whole body.

Sensation and awareness of the whole body.

Notice your body gently breathing.

The easy rhythm as you rest.

Breathing in,

Breathing out.

The gentle rise and fall of your chest and belly.

We can begin to practice a technique called 16 seconds.

Inhale through the nose to the count of 4.

1,

2,

3,

4.

Now hold that breath.

2,

3,

4.

And exhale.

2,

3,

4.

And hold.

2,

3,

4.

Do this for a few rounds at your own pace.

Noticing how the breath feels in your body as you inhale and exhale.

Now we can turn this into a serenity breath.

Instead of counting to 4,

Choose 4 to 6 words that will be helpful and have meaning for you right now.

For example,

I feel serenity now.

I am calm and peaceful.

I am resting and at ease.

I am at peace.

The words you've chosen will become your mantra.

Similar to what we did for 16 seconds,

Repeat your affirmation slowly and silently as you inhale during the pause between breaths as you exhale and as you pause again.

For example,

I am calm and peaceful as you inhale.

I am calm and peaceful as you hold in the pause.

I am calm and peaceful as you exhale.

I am calm and peaceful in the pause.

Breathe and repeat the mantra at your own pace.

Let the words be your guide as you witness your breath.

How it feels as you repeat the words.

Feeling the breath entering your body.

Let the words be your guide as you inhale.

Let the words be your guide as you inhale.

Return to your own natural breath and feel the front of your body.

The whole front of your body from the top of your head to the tip of your toes.

The whole front of the body.

Now shift your awareness to the back of your body.

The whole back of your body from the back of your head to your heels.

The whole back of your body.

Bring your awareness back to the front of the body.

Your face,

Torso,

Arms and hands,

Legs,

Top of your feet,

The whole front of your body.

Feel the touch of your clothing or blanket on the front of your body.

Move your awareness to the back of your body.

The back of your head,

The back of your torso,

The back of your arms,

The back of your legs,

The whole back of your body.

Feel the weight of the back of your body touching the surface that it's resting on.

Notice what you feel.

Now bring your awareness to the front of your body.

The back of your body.

Now front and back together.

Feel the whole body together,

Resting and at ease.

As I guide you through the following images,

If it's helpful,

You can imagine yourself in a favorite spot.

It can be real or imaginary,

But more importantly,

It's a place of refuge or sanctuary for you.

A place that feels peaceful,

Secure,

Safe,

Or where you are right now may feel just perfect.

In your mind's eye,

On the movie screen of your mind,

See or imagine gently falling snow.

A steaming cup of tea or coffee beside a book waiting to be read.

The rustle of fallen leaves as you walk on a forest path.

Sunlight streaming through the treetops of a forest.

Birdsong on a warm spring day.

A soft mist rising from the surface of a river.

A star-filled sky.

The full moon.

The reflection of the shoreline on a calm lake.

The sound of gentle rain falling.

Birds in a garden splashing in a birdbath.

Horses grazing in a meadow.

A rainbow appearing over the meadow.

A flower in the palm of your hand.

Dandelion wishes floating on the breeze.

A puppy curled up sleeping by a warm fire.

The soft light of a candle being nestled under a cozy blanket.

Feel your body being supported in your inner refuge.

Under the blanket.

Surrounded by gentle candlelight.

At ease.

A break from the busyness of your day.

A moment for you to rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Let your body and your mind rest.

Bring your sankalpa back into your mind.

Feeling the peace and serenity that rests within.

Repeat your sankalpa three times.

Take a moment to just be present,

Serene,

Peaceful,

Calm.

Silently repeat your serenity breath using the words that were perfect for you.

Fear them as you inhale,

Pause,

Exhale and pause again,

All at your own pace.

Become aware of the support that's beneath you.

Sensing the space around you.

Becoming aware of sounds.

Wiggle your fingers and toes.

Perhaps have a nice stretch.

Make any small movements that help you come back into this space.

When you feel ready,

Gently open your eyes and give yourself a gentle hug to say thank you to yourself for taking this time for you.

I too am grateful that you join me today.

This is Glenda from Pathways to Serenity with Glenda.

I'll see you on the path.

Namaste.