Welcome to the practice of Yoga Nidra for healing in deep sleep.
Lie down in a comfortable,
Supported position.
A pillow under your head,
Covered with a blanket to make sure you're warm and cozy.
Maybe a pillow under your knees for additional support.
Take a moment to settle in.
Take a deep inhale.
Exhale with a deep sigh.
Let's do that one more time.
Breathe in fully.
Sigh it out.
Let go even more.
Be still.
Let go of all thoughts.
Worry.
Tension.
Bring your awareness to your face.
Allow your eyes to rest,
Your tongue to soften,
Your neck to relax,
Your shoulders to release.
Now drop into a sense of whole body presence.
Experience and embrace this present moment.
No judgment.
Accepting what is.
Let go of what's going.
Let come what's coming.
Feel yourself descending into stillness beneath the mind.
Enter the deepest state of letting go.
Remain as still as possible.
If you need to make an adjustment,
Do so mindfully.
Then return to stillness.
Stay in touch with the sound of my voice.
Allow your entire body to receive and respond to my words.
Allow any disturbances,
External or internal,
To draw you more deeply within.
Go beyond the boundaries of the body and mind.
Shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax,
Trust,
And let go.
Drop into the deepest state of tranquility,
Stillness,
Peace.
Your consciousness is now in direct communion with your energy body.
Become aware of the rising and falling of the breath.
Simply relax and observe the breath.
Notice if the breath is fast or slow,
Deep or shallow.
Witness the breath.
Stay connected to every breath in,
Every breath out.
As you inhale,
Know that you're inhaling.
As you exhale,
Know you're exhaling.
Now inhale and exhale to a count of four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Continue silently counting on your own.
Find your own easy rhythm.
Release any effort to make anything happen.
If thoughts arise,
Simply bring your attention back to counting the breath.
Your breath is becoming longer,
Slower,
Deeper.
Feel yourself becoming more relaxed,
Peaceful with each breath.
Observe the breath becoming quiet and still.
Let the breath breathe itself.
Sink down deeper and deeper.
Enter an effortless state of being.
Experience silence of the mind.
Now become aware of your body.
No movement or judgment.
All ten toes.
Mentally say,
All ten toes.
Both ankles.
Both knees.
Pelvis.
Abdomen.
Chest.
Face.
Back of the head.
Shoulder blades.
Spine.
Back of the thighs.
Calves.
Knees.
Heels.
Soles of both feet.
Now sense the whole body.
Top of the head to the tips of the toes.
Whole body awareness.
Feel the whole body in vast,
Spacious awareness.
Now bring your attention to a tense spot in the body.
Breathe into this area.
Make space for it.
Give it room to move,
Loosen,
Disperse.
The body knows how to resolve it.
Release what's no longer needed.
Now sense the body's healing energy flowing to this area,
Attracting it like a magnet.
Watch the area return to wholeness,
Vitality,
Surrounded by healing light.
With each inhale,
Begin to sense the body as energy rather than density.
Notice the whole body as an energy field.
Any emotions,
Thoughts,
Fears that may have contributed to imbalance can now be released and resolved.
See and feel the whole body healed,
Whole.
Give yourself permission to enter the deepest level of relaxation.
Let go.
Nothing to do or achieve.
All past,
All future merge into this space.
Be the space where it's all happening.
I let go of what I cannot control.
I do my best and let,
I allow what's coming to come.
What's going to go.
I'm unburdened,
Free to rest with effortless ease.
Bring your awareness to the third eye,
The space between the eyebrows where energies merge into deep unification,
Integration,
Harmony.
Know that something deep within has shifted,
Integrated,
Healed.
Remember,
You're the witness of life experiences.
Let them pass by.
Rest now in the deepest level of relaxation,
Restoration,
Sleep.
