Welcome to this experience of Yoga Nidra,
Where we will be stepping out of the thinking mind and resting in conscious awareness.
It is in this space that we change our relationship with the external world by allowing the higher self to remind us of our true divine nature residing within.
Now prepare for Yoga Nidra.
Find a comfortable position lying on your back with some height under the knees,
Padding under the head,
And perhaps a blanket to cover up with.
Now close the eyes and allow attention to move inward.
Take deep breaths and relax.
Inhaling fully,
Exhale and let go.
Again,
Inhale fully.
Exhale and let go even more.
We will begin with tension and relaxation.
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face.
Hold the breath in and tighten.
Tighten all the muscles.
Tighten and let go.
Relax.
On your next exhalation,
Let go even more.
Feel the effect.
We will repeat again.
Inhale,
Tighten the arms,
Hands,
Shoulders,
Feet,
Legs,
And face.
Tighten.
Tighten even more.
Crunch up the face.
Squeeze the fists.
Tighten.
Hold the breath in.
Hold and let go.
Surrender to that wave of heaviness permeating the body.
Drop into it.
Let your whole body melt into the flood of energy.
Release any holding anywhere.
Now,
As we enter this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness when you are able.
Allow yourself to remain awake,
Staying in touch with the sound of my voice.
Simply allow your entire body to listen to my words directly and non-mentally.
Now,
Drop from thinking and doing to feeling and being to absolutely nothing from now on.
Drop into the deepest state of tranquility,
Peace,
And stillness in the third eye.
Release your attention and allow it to float freely throughout your experience.
Notice how it may gravitate towards a thought.
Move to a sensation or rest on the breath.
Make no effort to interfere with or control attention.
Simply watch as it spontaneously and effortlessly moves among the various experiences present in each moment.
Now,
Bring your awareness to the breath.
Become aware of your natural breath pattern without trying to control or change it.
Just watch and observe the movement.
You may find the breath to be fast,
Maybe slow,
Maybe deep or shallow.
Whatever is happening,
Relax and witness the breath.
Remain connected to every breath in,
Every breath out.
Whole body breathing in,
Whole body breathing out.
If any thoughts come into your mind,
Just let them go and come back to awareness of the breath.
Belly rising as you inhale,
Belly falling as you exhale.
Now feel that the breath is becoming very quiet,
Very still,
Almost non-existent.
Becoming more relaxed and peaceful with each breath,
Internal organs all letting go of their tensions,
Muscles softening,
Melting,
Feeling good in every way.
Feel yourself overcome with a deep sense of peace.
Allow it to pervade all aspects of your being.
As I name each body part,
Feel it being overcome with an overwhelming sense of heaviness.
Both feet like bricks,
Calves and knees,
Heavy,
Solid,
Like concrete,
Thighs and hips like sandbags pulling you down,
Abdomen,
Chest and back,
Gravity pulling you down,
Deeper,
Surrendering the weight of the spine,
Shoulders,
Arms and palms,
Very heavy,
So heavy that even if you tried to lift them,
You couldn't.
Feel your entire head weighted like a rock.
Now experience your whole body sinking deeper and deeper.
Give your body completely and totally to the field of gravity,
Exerting its pull everywhere,
Dropping deeper into stillness and silent awareness.
Now,
As I name each body part,
Let it become empty and light,
Both feet buoyant,
Calves and knees vacant,
Thighs and hips hollow,
Spacious,
Abdomen,
Chest and back,
Weightless,
Effortless,
Shoulders,
Arms and palms like hollow reeds,
Head,
Clear,
Open space,
The whole body an empty vessel,
Always present,
Constant and relaxed capacity for whatever fills you.
No resistance to any energy moving through,
Allowing it all to simply come and go.
Sense the sheer tingling lightness of your energy body.
Feel your energy body growing lighter,
Its presence stronger.
You are safe and secure in the energy body.
Experience the freedom of this new dimension.
Sense the body completely at peace,
Resting in stillness,
As just one of many objects inside awareness.
Recognize you are not the physical body.
Sense yourself free of the limitations of body and mind,
Past and future.
Remain deeply established in awareness as you again relax into your physical experience.
Feel the whole body lying in stillness.
Now you are going to travel into the past in the same way you have traveled from the past into the present.
I will ask you to retrace the steps of your memory and consciousness backwards from this time.
Imagine yourself now,
Your body lying on the bed.
See yourself just a few minutes before,
When you first came into the room,
Setting up your space.
Now go back to the time just before that,
When you are getting ready for yoga nidra.
Go back before that.
What was happening before you turned your attention to meditation?
See,
Sense,
Or feel what you were doing,
Who you were with,
What was happening.
Go back in time even further to an hour or two before that.
What were you doing?
If you had food,
What did you eat?
Who did you eat with?
Visualize and recall what you were doing,
Thinking,
Feeling.
What else happened before that?
Who did you talk to or interact with?
What errands or details did you handle?
What interactions did you have?
Go back before that to important objects,
Events,
And feelings that happened.
Let the memories,
Images,
Or impressions come to you.
Do not run after them.
Simply allow the mind to begin to run backwards as you retrace your day.
Now go back to your morning activities.
Now back a few more minutes to the beginning of your morning routine.
Come back even before that when you first got out of bed.
Now back to the moment when you first awoke this morning.
Feel that anything that happened during this day has been put in its proper place.
Everything is equally received and allowed as part of one whole cohesive experience made up of various interchanging events.
Everything perceived in the context of wholeness.
Nothing standing out above anything else.
Feel whole,
Complete,
Resolved.
Be still and allow that integration to be felt through your entire body and being.
Now allow yourself to enter the deepest state of letting go right now.
Merge into ever-present stillness,
The backdrop of all existence.
Feel yourself as a vast,
Spacious sky of awareness.
Open,
Empty.
Rest into and as this space.
Now allow the following intention to be received into every cell of your being.
I allow love to come to me knowing that I am already whole.
I trust an abundant universe to fill my needs.
I trust what is.
Now establish yourself in total faith and trust that remains free from any need to be in control.
Feel totally unburdened and free to move in life with effortless ease.
Establish a whole new relationship with reality,
Regardless of how it shows up in your life.
You can witness life's experiences and let them pass by,
Trusting that right response and right actions will come through you.
With that clarity,
Keep your heart open to all conditions.
Now slowly begin to deepen your inhalations and exhalations.
Allow your inhalations to be a bit more full,
Your exhalations a bit more complete.
Come back to awareness of your physical body.
Feel your body lying on the surface beneath you,
The quality of the air as it touches your skin.
If you feel the impulse,
You may begin to move fingers and toes,
Wrists and ankles,
Stretching the arms and the legs.
If the impulse is to remain still,
Do so.
When you are ready,
You can roll on to your right side with your eyes closed.
Take a moment to feel yourself held here in the comfort,
Safety and protection of the womb of universal love.
Now bringing your intention back into your awareness.
Let these words become a part of your inner blueprint.
I allow love to come to me,
Knowing that I am already whole.
I trust an abundant universe to fulfill my needs.
I trust what is.
Regardless of what you may or may not recognize,
Know that something deep within has shifted.
Now keeping your eyes closed as much as possible,
Use the strength of your arms to press you to a seated position.
May there be peace in your heart,
Peace in your mind,
And peace in your life always.
Take a deep breath in.
And as you exhale,
Allow the eyes to softly open.
The light within me sees and honors the beautiful light within you.
Namaste.
This yoga nidra has now ended.
