Welcome.
Yoga Nidra for peace.
Sit or lay in a comfortable position using any blankets or pillows,
Cushions to make it super cozy so your body can relax and rest more deeply.
And as you settle into your shape take a nice deep inhale here and sigh it out.
Ahhhhhh.
Lovely.
Now bring your palms together and gently rub your palms to build some nice warmth and heat in your palms.
Bring your palms to hover over or snuggle into your face.
Inviting the warmth from your palms.
Soften your eyes,
Little muscles around your eyes.
Soften your lips,
The little muscles at the corners of your lips.
Let your jaw relax.
Let your tongue be heavy.
Even feeling that the warmth from your palms might be quieting your mind,
Even just a little.
Now as you're ready bring your hands down to your belly.
So invite the breath to flow now to fill and empty in your belly.
And this belly breathing and direct stimulation to the relaxation in our body,
In our whole body.
So as you inhale you fill your belly with breath and as you exhale empty.
Inhale fill your belly with breath and exhale empty.
Nice.
Inhale fill your belly a little a lot,
Doesn't matter,
Just some movement there.
Good.
Exhaling empty.
Now bring one hand from your belly up to your chest and we'll guide your breath to flow even more deeply,
More fully to fill belly as you inhale and then up to chest to fill chest and now exhale.
Inhale fills belly,
Fills chest,
Exhale empty.
Inhale fill belly,
Chest,
Exhale empty.
Beautiful.
Now continue a breath rhythm that feels comfortable for you.
For this moment we'll keep our hands as they are.
Now just tune into the rhythm of your breath like a gentle inner rocking.
As you inhale invite you to say to yourself om and as you exhale say to yourself shanti.
Inhale om oneness,
Exhale shanti peace.
Inhale om,
Exhale shanti.
For a few moments continue follow your breath rhythm.
Do you feel the breath flowing within?
Hear the sound,
The echo of om shanti flowing through you.
Let's bring both hands up to chest,
The heart center.
So I may take a moment here to create an intention for this meditation or peace.
Perhaps how you invite peace into your life,
Body,
Mind,
Heart.
Perhaps offering peace to another in need or or all beings,
Mother Earth.
Cultivate an intention,
Your intention and then state this to yourself three times.
You may choose to have your hands rest as they are and let them move out to a position that's a little more cozy for you knowing that at any time you can shift your body as you need.
Bring your awareness up to your forehead,
Your mind's eye and see here a crescent moon.
Beautiful soft light,
A crescent moon white against the dark night sky.
You might feel the essence,
The qualities of the crescent moon as you imagine it here,
The beauty,
The calm,
The peace.
As I guide your awareness through your body,
Invite you to imagine the soft light of the moon flowing into each area in turn.
And we begin here at your forehead inviting that soft light to flow out through your forehead.
Now into your eyes,
Your nose,
Your lips.
Soft moonlight to fill your mouth.
Flow down your throat.
Master the nod at the base of your throat.
Bow down to fill your sternum,
Navel point and the tip of your tailbone.
Bring awareness down to your feet inviting the soft moonlight to fill your feet,
Your right foot,
Your left foot.
Both feet filling with soft moonlight right to the tips of your toes.
Soft moonlight flows up your legs,
Your right leg,
Left leg,
Both legs simultaneously filled with moonlight.
Going up to your hips,
Your right hip,
Your left hip,
Both hips held in your awareness imagining them filled with soft,
Quiet moonlight.
And flowing up to a pelvic bowl,
Soft moonlight fills here and flows up through your abdomen,
Your low back,
The ribs,
Flows up to your upper back,
Your shoulder blades,
Your chest,
Your whole torso,
Bade and soft moonlight filling,
Filling your organs,
Your heart,
Your lungs,
Liver,
All your organs,
Drinking in the soft,
Quiet moonlight,
Flows up to your shoulder heads and flows down your arms to your fingertips,
Your right arm and left arm and both arms,
Hands filled with the light of the crescent moon.
And flowing back up your arms to shoulders to the notch at the base of your throat and then flowing up to fill your neck,
Your right side,
Left side,
Back of your neck,
Front of your neck,
Your whole neck fills with moonlight,
Up through your whole head and up to the very crown of your head to the top of your head.
Your whole body fills with this soft moonlight in the qualities of the crescent moon,
A beauty that quiet calm is your whole body full of this gentle soft moonlight.
Now once again coming to mind's eye and imagine here now a spacious blue sky,
Spacious,
Expansive,
Clear blue sky,
A kind of beautiful summer day,
There's warmth from the Sun.
Can you imagine dark clouds roll in and the rains begin to pour,
Thunder begins to sound,
You see lightning in the distance,
There's a great cacophony of sounds of sights as you hear,
As you see,
As you feel this thunderstorm happening,
The rain pelting down,
Lightning,
The thunder,
The dark clouds,
People screaming to get out of the rain and then notice the clouds begin to part,
The Sun begins to peek through,
Drying,
The wet drying,
Your body,
The warmth from the Sun and there's this beautiful quiet and calm after the rain,
There's even a beautiful rainbow that you see.
And can you imagine seeing a beautiful wide open ocean?
It's a very calm still day,
No wind,
Not a drop of wind,
Calm still day,
The water so calm,
The waves just gently,
Ever so gently lapping up on the shore.
And then can you start to feel the wind coming up,
Getting stronger and stronger until you see white caps forming on the ocean,
These big waves curling,
Overcrashing along the shoreline,
The wind,
Such strong wind coming around you,
The waves getting bigger and bigger,
You hunker down,
Even hard to stand,
This wind is so strong,
The waves are crashing a great force on the shoreline.
And then feel the wind begin to calm and dissipate,
The water begins to settle the waves settling until it is so calm and still once again,
So quiet,
Peaceful,
Those gentle waves lapping on the shore.
Can you imagine hearing the sound,
Perhaps seeing an orchestra warming up for a concert and everyone playing their instruments,
Different sounds,
Playing on their own,
A great cacophony of sound here as different instruments playing different notes all at the same time.
And then can you imagine every instrument playing one single note,
All coming together,
Playing one single note,
The harmony of this,
The beauty of this sound.
Now let all this fade away and once again see that beautiful blue sky and look down from the sky to see you are in a beautiful peaceful place.
It might be a place you know,
It might be a place you create,
It's a place that is very tranquil,
Serene,
Peaceful,
Perhaps a garden,
Perhaps a long open beach,
Perhaps a clearing in the forest.
The colors arise,
The shapes,
This place of tranquility of peace make shape for you in your mind's eye.
As if you were there in this moment you might notice sounds and smells and then notice there's a place that is especially inviting to come to rest and let your body rest here.
And as you rest here,
You look up,
You notice that the sky is beginning to change,
That the Sun is beginning to set,
That the colors of the Sun set,
The orange crossing the sky,
Oranges,
Reds,
The sky beginning to darken.
And you notice everything around you beginning to become a little more quiet.
As the day is beginning to settle into the night,
As the sky darkens still,
The crescent moon,
There she is above,
You see her there,
Her soft light,
And you notice as the sky darkens still as the soft light of the crescent moon begins to kiss your skin,
Touch your whole body and melt in this beautiful soft moonlight.
You see all these stars as far as your eye can see,
These beautiful glistening stars,
Infinite number of stars in the sky,
Listening,
Twinkling.
All that night of the soft crescent moon bathes your body,
Bathing you in the calm and the quiet.
As you rest a few moments in this beautiful place of tranquility,
Serenity,
Peace.
You may choose to rest here,
Simply press pause.
If this feels complete for you,
Once again begin to tune into your breath.
That beautiful flow of breath,
That inner rocking.
I might wiggle fingers and toes.
And as you're ready,
Drawing your knees in and just rolling to your side if you've been laying on your back,
Rising up to seated.
I thank you for the honor of guiding you through this meditation of peace.
Om Shanti,
Deep peace.
Namaste.
