Yoga Nidra: Freely and Lightly

Tired, worn out, carrying too much in your body and in your mind? Pause and make space for this gentle guided yoga nidra meditation rooted in Matthew 11:28–30, where the weary are invited into real rest. Start by settling into a comfortable reclined position, closing your eyes, and letting this passage set the tone for a calm, grounded peace that doesn’t depend on perfect circumstances.

For more on the theme Freely and Lightly, see page 144 of With God in Every Breath by Whitney R. Simpson.

Transcript

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Welcome And Where To Find More

SPEAKER_00 0:02

Hi, I'm Whitney and you're listening to Exploring Peace Meditations. I'm glad you found yourself here. I'd love to tell you before we completely relax that you can find more meditations like this one at exploringpeace.com. And you can find my books at whitney rsimpson.com. If you'd like to get connected with people like you who are longing to explore more of God's peace in their lives, join us at exploringpeace.com slash community. Now, that's plenty for you to check out later.

Matthew 11 And The Invitation To Rest

SPEAKER_00 0:45

For now, I invite you to relax, to soften your eyes, soften your body, open your ears and your heart, get in the most comfortable reclined position that you can find, and start by simply listening to this passage from the message, Matthew 11, 28 through 30. Jesus said, Are you tired? Worn out? Burned out on religion? Come to me, get away with me, and you'll recover your life. I'll show you how to take a real rest. Walk with me and work with me. Watch how I do it. Learn the unforced rhythms of grace. I won't lay anything heavy or ill-fitting on you. Keep company with me, and you'll learn to live freely and lightly. So today, may we accept that invitation that Christ offers us. For the weary to come to Him and experience rest in our souls.

Breath Prayer To Release Burdens

SPEAKER_00 2:19

If you haven't already, completely relax your body. Soften and close your eyes. With the next long breath out, purposefully let go of any tension or worries. On your next inhale, welcome a free and light feeling within yourself. As you check in with your body, is there any part of you that feels tense, stressed, or uniquely burdened? Maybe there's a physical part of you, like a shoulder or a hip. Maybe there's a spiritual or emotional part of you, like a head or a heart. Could you take a moment and place a hand upon that part of your body that may need a little extra healing from God today? As you hold space here for your body, inhale, Jesus. Exhale, I release my burdens to you. Inhale, Jesus. Exhale, I release my burdens to you. Inhale, Jesus. Exhale, I release my burdens to you. Allow your hands to rest wherever they fall most comfortably.

Ocean Sunset Visualization With Jesus

SPEAKER_00 4:23

Now imagine you are near an ocean at sunset. You're not alone. Jesus is close by. As you breathe, notice the ocean's waves. They're rhythmic and unforced. See how they move toward you and away from you. In your mind's eye, watch the waves and allow your breath to sink with the waves. If it helps you remain present, count the waves as you breathe.

Grounding And Walking Freely And Lightly

SPEAKER_00 6:07

Sense the ground beneath the feet. Sense this anchored feeling holding you now upon the earth. As the sunset fades to moonlight, feel grounded and connected to the earth. See yourself with Jesus. He reaches and takes your hand, and he keeps you company with the setting sun. Imagine what his touch might feel like. Notice how that feels. You're walking freely and lightly. You breathe with the waves, and you imagine your burdens being carried away to the depths of the ocean. Inhale, Jesus. Exhale, I release my burdens. Inhale, Jesus. Exhale, I release my burdens. Inhale, Jesus. Exhale. I release my burdens. Savor the moonlight. Watch the waves. Notice how freely and lightly you move with Jesus by your side. Inhale, Jesus. Exhale, I release my burdens. Inhale, Jesus. Exhale, I release my burdens. Inhale, Jesus. Exhale, I release my burdens. Reclined, relaxed, accompanied by Jesus. Resting free. Allow

Full Body Softening And Awareness Scan

SPEAKER_00 10:07

the entire backside of your body to soften into the earth. Allow the insides of your body, the heart, the lungs, to soften into the back of the body. Now invite the top of your body to soften within itself, relaxing your full being into the earth. Awareness travels to your heart space. Your heart softens. Awareness travels to the top of your head, the eyebrows, the nose, the cheeks, the ears, the mouth, the chin, each part softening and relaxing. Awareness travels to the heart space, the right hand, wrist, right forearm, elbow, upper arm, shoulder, heart space, awareness travels to the left hand, wrist, forearm, left elbow, upper arm, shoulder, heart space. Each part of your being softens, relaxes, feels free and light. Awareness travels to the belly, buttocks, pelvis, heart space, awareness travels to the right foot, ankle, calf, shin, knee, right thigh, awareness travels to the heart space, left foot, ankle, calf, shin, left knee, thigh. Awareness travels to the heart space. Right rib cage heart space left rib cage heart space.

Affirmation And Closing Prayer

SPEAKER_00 14:47

See the ocean waves and say to yourself, I am living freely and lightly. I'll close us in a time of prayer. If you'd like to remain here, just stay where you are. If you'd like to slowly transition back into your present space, roll off to your side, rise to a seated posture, bring your hands to your heart and pray with me. Jesus, show me how to keep company with you every step of the way. Remind me to release my burdens to you and not carry them today. Teach me to breathe slow and steady, to always walk with you, and to remember that you long for me to live freely and lightly. In your holy name, Amen. Allow yourself a nice full deep breath in and a long sigh out. Blessings to you upon this journey. I'm Whitney, and until next time, may God's peace be with you.