Close your eyes.
And quiet your mind.
Allow your attention to move inward.
Be still.
Feel your whole being beginning to soften and relax.
Let go of all thoughts.
Worry.
And tension.
Relax.
Trust and let go.
Breathe in fully.
And exhale with a deep sigh.
Sigh.
And again,
Breathe in fully and exhale with a deep sigh,
Letting go even more.
Feel a deep sense of contentment,
Safety,
And peace begin to wash over you.
Now allow yourself to receive the following intention as I repeat it.
Let your whole body listen to what I say.
I am a mist rising in the mountains.
Bring your body into awareness.
Recognize your body has been a trusted vehicle,
Creating accomplishments and contributions to the best of its ability.
Now it is time for your body to rest deeply.
Now follow my guidance as we take three deep breaths.
Ready?
Let's inhale together.
Hold the breath in,
Closing off the throat.
When prompted by the inner urging of the body,
Release the breath slow and steady.
Breathe normally.
Second breath now.
Inhale together.
Hold the breath in,
Closing off the throat.
Allowing tension to build.
Holding a bit longer without struggle.
When prompted,
Release fully.
Expelling from the body whatever it no longer needs.
Deep seated tensions,
Leaving your body with the breath.
Breathe normally.
And third breath.
Inhale together.
Hold the breath in,
Closing off the throat.
Holding even longer now,
But without strain.
When prompted,
Release the breath.
Breathing it all out.
Letting it all go until there is nothing left.
Until you are completely empty.
And open.
Breathe normally.
Simply allow the breath to rise and fall in its own rhythm.
The breath becoming progressively quieter and more still.
Until it is almost impossible to detect.
Now bring your attention to the face.
With your next exhalation,
Allow all expression to drop from the face.
Releasing the tiny muscles around the eyes.
Allowing the eyeballs to rest back in their sockets.
Releasing the tiny muscles around the mouth.
Tongue resting in the mouth.
Lower jaw gently opening.
Softening.
Allowing the cheeks to soften towards the floor.
Scalp resting on the skull.
Neck softening,
Easing.
Simply be available to the entire range of sensations in the face and head.
Now drop into a sense of your whole bodily presence.
Embrace this present moment's experience.
Undistorted by what you like or don't like.
Let go of what is going.
Let come that which is coming.
This becomes your connection to source.
Feel a deep sense of stillness expanding everywhere.
Feel every cell pulsing,
Vibrating with radiant energy.
Immerse yourself fully in the feeling that is present.
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 as soon as you're able.
Resolve to remain awake,
Staying in touch with the sound of my voice.
Allow your entire body to respond to my words directly.
And energetically.
Allow all thought,
All effort to dissolve into the vast spaciousness of being.
And Yoga Nidra.
You enter the subconscious pranic field.
Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.
Now shift from thinking and doing to feeling and being.
And do absolutely nothing from now on.
Simply relax.
Drop into the deepest state of tranquility,
Stillness,
And peace in the third eye.
Now your consciousness is in direct communion with your energy body.
Now follow my guidance as we begin the relaxation breath.
Breathing in deeply.
Fill your lungs from the bottom to the top as if you were filling a water bottle.
As you breathe out,
Empty your lungs from the top to the bottom.
Let your breath be slow and steady.
Observe the movement of your abdomen and chest.
Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.
Let this feeling extend to every part of your body.
Let this entire process of breathing be the vehicle for deepening your relaxation.
Now redirect your full attention to your breath.
Create no struggle around breathing.
Use the breath to release any tensions.
Slowly deepen your inhalations.
And exhalations.
Let the exhalation be longer than the inhalation.
Inhale as if your whole body is inhaling.
Exhale as if your whole body is exhaling.
Let the flow of your breath be steady and uniform as much as possible.
Bring your undivided attention to the movement of your abdomen and chest.
As you breathe in and out.
And out.
With each breath out,
Release any tension held in your body.
And anticipations in your mind.
Let go.
With each breath in.
Fill every nerve and cell with pulsating,
Healing energy.
Relax.
Breathing out let go of holding anywhere in your body.
Let go even more.
With the next breath in.
Visualize your body renewed and revitalized with new life.
Empty your body and mind and enter deeper levels of stillness and silence.
Now breathe normally and be still.
Bring your total attention.
To the pulsating energy field.
Felt in the form of sensations in your body.
Observe how your attention feeds the expansion of the pulsating energy field.
Energy follows attention.
Feel all the tension in your mind and tightness in your muscles melt away.
Let all the tensions simply melt.
Drain away and dissolve.
And the expanding energy field.
Bring your attention to your eyebrow center.
Recognize your deep connection to the original source of life force.
The life energy that sustains your life.
And as an extension of your soul.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
Now bring your breath into awareness.
Specifically,
The breath as felt in the nostrils.
Sense the movement and stillness.
The coolness and warmth.
Or whatever is present.
Devote your attention.
To the range of sensations derived from the breath moving through the nostrils.
With your next inhalation.
Let attention follow the flow of the breath into the nostrils,
Back into the sinus cavities,
And down the back of the throat.
From here,
Attention curls forward into the mouth.
To experience the roof of the mouth.
The teeth,
The gums and lips.
Feeling all of the experiences as a loosely held field of energy.
A cloud of ever-changing sensations.
Exhale and allow attention to move forward.
And outside the mouth.
As it broadens upward to include the upper lip.
Nose,
Cheeks.
Let attention travel to the eyes.
Forehead.
Temples.
Feeling the sensations in the scalp.
And down the back of the head.
Resting here,
Relax and feel the various sensations present in the entire head.
Notice how this swirling galaxy of sensations arises in an unbounded space.
Effortlessly present.
To all that is within it.
Softly relax and feel the pulsating,
Tingling dance of experience.
Worldlessly rest.
Inhale slowly.
And softly guide attention to the pit of the throat.
Simply relax into the experience present at the pit of the throat.
Allow attention to flow outward along the collarbones to the shoulders.
And down along the arms.
Wrists.
Palms and fingers.
Simply remain relaxed and receptive to what is.
Whether that is something.
Or nothing.
Allow focus to broaden.
To include the torso.
Down into the bowl of the pelvis.
Behind the pubic bone in the front.
To the sacrum in the back.
Feeling the sensations and spaciousness present in the front of the hip creases,
The buttocks,
The area of the groins,
And everywhere in and around the pelvic girdle.
Allow attention to fill the thighs.
Knees,
Shins.
Now ankles and feet.
The entire lower body,
Pelvis,
Legs,
And feet bathed in awareness.
Now allow a blanket of attention to cover the feet.
Ankles and shins.
Thighs and hips.
A blanket of attention covering the belly.
Chest,
Arms,
And head.
Breathe and experience the entirety of the body.
Every sensation in every cell.
Felt simultaneously and equally.
Notice how this experience the experience of the entire body.
Is happening in a vast,
Boundless field of evenly hovering awareness.
Relax as that space.
Boundless and free.
Just be.
Follow my guidance to restore connection between energy and consciousness.
Listening directly through the energy body.
Place all your attention at the root chakra.
Located at the perineum.
Feel this area begin to glow and pulse.
Tendencies of the condition past,
Moving energies down and out,
Now freed to move inward and upward toward liberation.
Now bring your attention to the second chakra located in the pelvis.
The area of the reproduction organs and sacral nerve plexus.
Build energy that is drained in many different forms.
Turning it inward and upward for liberation.
Now bring your total attention to the solar plexus chakra.
Located above the navel.
The solar plexus of nerves that nurtures digestive fire.
Feel this area beginning to pulse and glow,
Radiating heat.
I develop the fiery power of will and deliberate action in the solar plexus.
Now breathe into the heart chakra.
Feel the area in the middle of the chest beginning to pulse and glow.
Feel your heart center being awakened.
Liberated from all stress-producing interactions with yourself and others.
I am a beacon of love and light,
Attracting the energies of the lower centers and transforming them at the heart.
Moving to this throat center now.
Feel this area beginning to pulse and glow.
Enter into the expansiveness of the throat chakra where you are free from all inhibitions and limitations.
Bring your attention now to the third eye.
Feeling the area between the eyebrows beginning to glow and pulse.
Allow the magnetic pull to draw attention even more fully inward.
Returning to the self-balancing state of being.
Find yourself completely at peace with yourself as you are and the world as it is.
Now you have cleansed the inner body.
The mind and heart restored in communion with consciousness.
Allow yourself to melt into complete oneness and bliss in the highest center,
The crown chakra.
The Thousand-Petal Lotus.
At the crown of the head.
Give yourself the permission.
To enter into the deepest level of relaxation right now.
Let go.
Nothing to do.
Or achieve.
Dissolve and disappear into stillness.
Open.
Empty of all doing.
All past.
All future.
Merge into this space and be empty.
Sensations,
Thoughts.
Images floating by like clouds on a clear blue sky.
Letting it all gather and dissipate.
Come.
And go.
Be the space in which it is all happening.
Here,
Our intentions and affirmations are actualized and fulfilled with effortless ease.
Now allow yourself to receive the following intention as I repeat it.
Feel every cell of your body receiving these words.
I am a mist rising in the mountains.
I am a mist rising in the mountains.
I am a mist.
Rising in the mountains.
Allow this intention to go to the deepest levels of recognition with no hesitation.
Hold our intention firmly and clearly with deep feeling and faith.
Establish it at the altar of your heart.
Bring your attention back to the center between the eyebrows.
And feel all the energies of your body from all meridians activated,
Purified,
And balanced.
All channels are open.
And the life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
Allow your entire self.
To respond spontaneously and effortlessly to what I say.
I open my heart completely and surrender fully to what is.
I trust the path.
That has brought me to this moment.
I drop all anxiety and fear.
And replace it.
With faith and trust.
Establish yourself firmly in faith and trust to receive the grace,
Protection,
And guidance of the higher self within you.
The more often you go to your source,
The easier it will be to return there and longer you can stay there.
Feel the presence of your own spiritual guides surrounding you and blessing you.
Accept their blessing and grace.
Embody it and spread it wherever you go.
You are the emissary of light and love.
Carry it everywhere you go and to everyone you meet.
If you have an area that you feel needs healing.
Physical,
Mental or emotional.
Allow this light and love to flow into that area now.
Now begin to become aware of the rising and falling of the breath.
Slowly.
Feel yourself beginning to rise to the surface of awareness.
Sense the body resting on the floor.
The quality of the air as it touches the skin.
Slowly,
You can begin to move and stretch as if you are waking from a restful sleep.
If the impulse is to remain still,
Do so.
Bring our intention into your awareness again.
I am a mist rising in the mountains.
Anytime you find yourself in reaction.
You are empowered to replace it with our intention.
Now you can gradually move.
And if you like,
Sit up with your eyes closed.
Or if you'd like to remain in quiet meditation,
Please do so.
Continue to stay deep in this deep inner experience.
Regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted.
To connect you with our intention.
Become aware of your body.
And bring a deep sense of peace and contentment with you.
As you bring attention back to the body.
Notice how relaxed the body is.
How soft the breath is.
How silent the mind is.
How quiet.
The heartbeat is.
Be still.
And be grateful.
Know that you can easily return here again and again by remembering this feeling.
Jai Ma.
Jai Bhagwan.
Receive a deep,
Sweet,
Long breath.
Slow,
Slow,
Slow exhale.
Feel your sensations.
Your pulses,
Your tingles.
Maybe wiggle your toes and your fingers.
Find yourself back in your body.
Fully present.
Fully here.
