Rest Into Being & Well-Being With iRest Yoga Nidra

Arrange your body so that you feel completely supported for going into a deep state of rest and self-inquiry.

Allow your legs to be apart,

Arms slightly away from the body,

Palms turned upwards.

Whichever position you choose to support yourself in this moment is welcome.

And if there is anything you can do to be 5 or 10% more comfortable,

Make any adjustments to bring ease and wellbeing throughout your body and mind.

During I rest,

Welcome every experience as a messenger that's inviting you to explore particular sensations,

Emotions,

And thoughts,

Or the recognition of being spacious awareness,

Welcoming and responding to each messenger that arrives in your guesthouse of awareness with both curiosity and openness.

Bringing attention to your senses,

Allowing each perception to come to you,

Sounds around and within your body,

The touch of air on your skin,

Sensations where your body touches the surfaces that are providing support and sensations within your body,

Sensing the vibrant aliveness or vital life force of the body just as it is.

Consider your intention for your practice today,

Perhaps to remain alert and attentive or to inquire into a sensation,

Emotion,

Or belief that you wish to work with today,

Or to abide as joy being or awareness fully welcoming and affirming your intention for today's practice with your entire body and mind.

Now consider your heart's deepest desire,

Wish,

Or mission,

The feeling of life living through you as a deep longing,

Perhaps for a health healing or awakening,

A spontaneous desire that you wish to manifest more than anything else during your lifetime that gives you a sense of purpose and meaning,

Affirming and experiencing the felt sense of your heartfelt desire as true in this moment.

As you're ready,

Set your heartfelt desire aside,

Welcoming how it may affirm itself throughout your practice and in your daily life.

Now bring attention to your inner resource,

Resting back into and experiencing the felt sense of unchanging being or feelings of well being in your body,

A safe haven or refuge that helps you feel secure and at ease,

Welcoming the felt sense of being and well being as spacious,

Open,

Timeless,

Perfect,

Familiar,

Unchanging,

Yet fresh and always present.

If helpful,

Invite in people or images,

A wise man or woman,

A power animal,

Object or place in nature,

Images that nourish feelings of being secure,

Peaceful and at ease and the felt sense of being and well being throughout your body.

Know that you can return to your inner resource at any time,

Day or night and throughout your practice of eye rest whenever you feel the need to feel totally secure and at ease.

Bring attention to sensations in your jaw,

Teeth,

Gums,

Mouth and tongue.

Become sensations throughout the mouth without trying to relax or change anything from inside the mouth,

Follow sensation into the inner canals of your left ear,

Inside the right ear,

Sensation of both ears at the same time,

Sense the cheeks,

Nose,

Sensation of the left eye,

Right eye,

Both eyes at the same time,

The eyes as a unified field of radiant sensation,

Welcome sensation in the forehead,

Scalp,

Crown of the head,

Back of the head,

Neck,

Some sensation in the left shoulder,

Left upper arm and elbow,

Forearm and wrist,

Hand and fingers,

The entire left hand,

Arm and shoulder as sensation,

Right shoulder,

Upper arm and elbow,

Forearm and wrist,

Right hand and fingers,

The entire right hand,

Arm and shoulder as sensation,

Sense both hands,

Arms and shoulders at the same time,

Completely absorbed in and as radiant sensation.

Taking attention into the upper torso,

Front and back,

Mid torso,

Front and back,

Lower torso,

Front and back and the entire torso,

Front and back,

Side to side,

A field of radiant sensation.

Taking attention into the pelvis and sacrum,

Left hip and thigh,

Knee,

Foreleg and calf,

Ankle,

Heel,

Foot and toes,

The entire left foot,

Leg and hip as radiant sensation,

Right hip and thigh,

Knee,

Foreleg and calf,

Ankle,

Heel,

Foot and toes,

The entire right leg as sensation,

Both legs at the same time as radiant sensation.

Notice the entire body,

A unified field of radiant sensation.

Bring attention to the forehead,

The touch of air on the forehead and sensations of coolness,

Sensations of coolness on the forehead and the entire body at rest and at ease.

Notice the natural weight of the left arm,

The natural weight of the right arm,

The natural weight of both arms,

Heavy and at ease,

Fully supported by the surfaces they're resting in the body at rest and at ease.

Notice the left hand and fingers,

Warm and at ease,

Right hand and fingers,

Warm and at ease,

The natural weight of the left leg,

The natural weight of the right leg,

Both legs heavy,

Fully supported by the surface they're resting on,

The entire body at rest and at ease.

Sense the abdomen,

The gentle rise and release of the abdomen as breath comes in and as breath goes out,

Heartbeat calm and regular,

The entire body at rest and at ease,

Welcoming all various sensations that are present throughout the body,

Welcoming every experience that's present and if helpful,

Interweave your inner resource of being and wellbeing throughout your body.

The sensations that are present without thinking or judging sensations,

Thoughts,

Emotions,

Images coming and going,

All movements unfolding within awareness.

Feel back into being awareness,

Spacious,

Unchanging awareness in which all of the changing perceptions are arising,

Unfolding and passing away,

Changing perceptions,

Revealing unchanging awareness.

Be aware of the body breathing itself,

Flows of sensation and energy as breath flows in and out of the body.

Observe the chest and belly gently rising and releasing with each breath,

Welcome sensation throughout the entire left side of the body from head to toes,

Front and back,

Deep inside and surface sensations.

Welcome sensation throughout the entire right side of the body from head to toes,

Front and back,

Deep inside and surface sensations.

We began alternating sensation from one side of the body to the opposite side.

At the top of each inhalation,

While gently retaining the breath,

Shift sensation across the midline into one nostril and side of the body.

Exhaling,

Sense this nostril and side of the body.

At the top of inhalation,

Shift sensation across the midline into the opposite nostril and side of the body.

Exhaling,

Sense this nostril and side of the body.

Exhaling back and forth at your own breathing speed from one side of the body to the other.

Give time while holding the breath for sensation to move across the midline of the body,

Saturating the opposite side of the body with sensation before exhaling.

Eyes soft and at ease.

Taking your time,

Letting go of thinking,

Welcoming sensation first in one nostril and side of the body,

Then the other nostril and side of the body.

Alert and attentive to flows of sensation and energy throughout each side.

Now shift attention into both nostrils and the entire body.

Welcome flows of sensation and energy coming and going throughout the body.

The entire body at rest and at ease.

And if helpful,

Interweave your inner resource and being and well-being throughout your body,

Feeling both secure and at ease.

Notice all that you are aware of now.

Feel back into awareness itself.

Spacious unchanging awareness in which all of the changing sensations are arising and unfolding changing sensation,

Revealing unchanging awareness.

Sense the entire body as a field of radiant sensation.

Some sensations of well-being,

Happiness,

Joy,

Or bliss that are present.

Feel an inner smile radiating from your heart,

Expanding throughout the entire body.

Every cell radiantly alive with feelings of joy and well-being.

Be totally absorbed with feelings of joy and well-being throughout the body,

Setting aside the thinking mind,

Welcome the feel felt sense of being and well-being while noticing how being is arising in unchanging awareness.

Now let go dissolve into being unchanging awareness,

Unchanging awareness,

Formless,

Yet undeniable in which all perceptions are unfolding and passing away.

Reflect back upon the journey you've just taken.

Become the qualities that are or have been present,

Feelings,

Emotions,

Thoughts,

Sensations,

And unchanging awareness in which everything is arising,

Unfolding,

And passing away.

And to be aware of your deepest heartfelt desire,

Welcoming it as an affirmation of your present reality.

Your body,

Mind,

And personality free to be just as they are sensing and affirming how in each moment you always know the exact and perfect response to each situation that you encounter in life.

Take your time now as you transition into your waking life.

When it feels right,

Opening and closing your eyes several times while feeling your inner resource of unchanging being and well-being,

Returning to your eyes open,

Awaking state of consciousness,

Alert,

Awake,

Grateful for this time for yourself and the practice of I rest yoga nidra.

Coming fully back to your eyes wide open,

Wide awake,

And alert state of consciousness and being.

Your practice is now complete.