Hello,
Beautiful.
Welcome to this session and flow of energy of I am Yoga Nidra.
My name is Erica Jo,
And I'm delighted that you've chosen to deepen your experience here.
Find your way to a very comfortable position.
This may be on your yoga mat.
Or cozy in your bed.
A pillow under your head and maybe your knees.
A blanket or sheet to snuggle under.
Our intention for this session is I am a wave within the great ocean.
Receive a deep,
Sweet,
Slow breath.
Breathing in,
Exploring the waves on the ocean.
The waves of consciousness.
Slowly breathing out.
Settling into the waves.
Relaxing into the waves.
Surrendering as the waves.
Ungripping,
Ungrasping.
Soften your jaw.
Soften your shoulders.
Soften your corners.
Let's begin.
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 our thoughts.
Worry,
And tension.
Relax,
Trust,
And let go.
Breathe in fully and exhale with a deep 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 wave.
Within the great ocean.
We will move our attention into the body to release trapped energy and move deeper into total relaxation.
Those with cardiac disease,
Hypertension,
Glaucoma should use caution.
If you cannot have undue pressure in the head for any reason,
It is important that you breathe normally as you tense the body.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout your shoulders,
Arms,
And fists.
Tighten.
Titan.
Even more.
Now let go completely.
Exhale.
On your next exhalation,
Relax even more.
Let go.
Let's do that again.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout your shoulders,
Arms,
And fists.
Tighten.
Titan.
Even more.
Now let go completely.
Relax.
On your next exhalation,
Relax even more.
Let go.
Observe and feel the flood of energy in your arms.
This time,
As you inhale,
Deliberately induce stiffness and tension in hips,
Legs and feet.
Tighten.
Tighten.
Hold.
Hold.
Let go.
Let go completely.
Relax.
Again,
As you inhale,
Deliberately induce stiffness and tension in hips,
Legs,
And feet.
Tighten.
Titan.
Hold.
Hold.
Let go.
Let go completely.
Relax.
Observe the flood of energy in your legs.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks,
Tighten.
Tighten.
Hold.
Hold.
Now let go completely.
Relax.
On your next exhalation,
Let go even more.
Observe and feel the flood of energy extending to all the muscles,
Nerves and cells of your entire body.
Let your whole body melt into the flood of energy you feel in your body.
Let your body go limp.
Like a ragdoll.
Relax even more.
Release any holding.
Anywhere.
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.
Relax the face,
Shoulders,
And arms as you hold.
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.
Feel yourself descending down.
And to the stillness beneath the mind.
Feel every cell pulsing,
Vibrating with radiant energy.
Totally absorbed.
Fully engaged.
In the flood of energy.
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.
In 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.
Bring your attention to the flow of breath.
Specifically,
The breath as it naturally moves through both nostrils.
See the breath as two separate streams rising and falling.
No effort to change or control the breath.
Simply watching the natural flow.
Now bring your attention to the breath moving through the right nostril.
Inhaling and exhaling through the right nostril.
Sensing the warmth of the breath as it passes through the right nostril.
Continue for the next few breaths.
Now bring your attention to the breath moving through the left nostril.
Inhaling and exhaling through the left nostril.
Sensing the coolness of the breath in the left nostril.
Continue for the next few breaths.
Now begin to visualize breathing through alternate nostrils.
On your next inhalation,
Breathe in through the right nostril and exhale through the left.
Then inhale through the left nostril and exhale through the right nostril.
No effort or doing on your part.
Simply continue alternating the breath through each nostril.
Inhale one nostril.
Exhale opposite nostril.
Continue on your own.
Sensing the subtle coolness of the left nostril.
The warmth of the right nostril as you continue to breathe.
Now we will bring our attention to the third eye as we breathe.
On your next inhalation,
Breathe in through the right nostril and hold the breath as you bring your attention to the third eye.
Then exhale through the left nostril,
Emptying the lungs completely.
On your next inhalation,
Breathe in through the left nostril and hold the breath as you bring your attention to the third eye.
Exhale through the right nostril and empty the lungs completely.
Continue breathing in this way.
Holding the breath without struggle or strain.
Letting the inner wisdom of the body initiate the next breath.
Inhale,
Hold at the third eye.
Exhale.
Inhale,
Hold at the third eye.
Exhale.
Now,
Breathe normally.
Simply witnessing the breath flowing equally through both nostrils.
Breath breathing itself.
Sun and moon,
Yin and yang,
Restored to harmony and balance.
Right and left brain becoming one synchronized,
Unified whole,
Merging into oneness.
Still.
Empty.
Open.
Allow attention to naturally rest at the third eye.
Magnetically drawing attention and energy inward.
Drop into that silent space where all doing stops.
Experience silence extending everywhere.
As I name the body part.
Bring your total attention accompanied by a feeling of heaviness.
Sinking.
Like a stone in water.
Both feet.
Heavy like stones.
Calves and knees heavy sinking deeper.
Thighs and hips.
Very heavy.
Like lead.
Abdomen,
Chest,
And back.
Gravity pulling you down.
Deeper.
Surrendering the weight of the spine.
Shoulders,
Arms,
And palms.
Very,
Very heavy.
Feel your entire head.
Heavy like a stone.
Give your body completely and totally to the omnipresent field of gravity.
Now experience your whole body.
Heavy like a rock.
Feel your whole body sinking.
Deeper and deeper.
Totally let go.
Into the pull of gravity.
Sinking.
Sinking.
Heavy like a stone.
Sinking deeper into stillness and silent awareness.
Now shift your attention.
And as I name the part of the body.
Let all the heaviness drain away.
Let your body be buoyant.
And light like a fluffy cloud.
Both feet,
Limp and light.
Calves and knees.
Empty and free.
Feel it.
Thighs,
And hips.
Hollow,
Weightless,
Spacious.
Abdomen,
Chest,
And back.
Light and empty.
Shoulders,
Arms,
And palms.
Floating.
Head.
Hollow.
Clear,
Open space.
Feel your whole body.
An empty vessel.
Sense the emptiness of your body and silence of your mind.
Sense the sheer tingling lightness of your energy body.
Feel completely safe and secure.
Feel yourself getting lighter and lighter until you begin to float in the air.
Give yourself permission and freedom to flow out of your physical body.
Release your energy body from your physical body.
Experience the freedom of this new dimension.
Released and freed from identification with your body and mind.
Free of all inhibitions and boundaries of your body and mind,
Past and future.
Observe your body completely at peace,
Resting in stillness.
Recognize you are the spirit separate from the physical body.
Enjoy the spirit freed from all limitations.
The innate healing wisdom of the body liberated and functioning optimally.
Now settle back into the physical body as you remain deeply established in your connection with spirit and faith and trust.
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 intention 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 wave within the great ocean.
I am a wave within the great ocean.
I am a wave within the great ocean.
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.
Have faith and trust that it has been heard and is being acted upon by a higher power of the source within you.
There is no need for you to do anything about it.
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 have nothing to cling to.
And nothing to run from.
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.
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 or in your bed.
The quality of the air as it touches the skin.
Slowly,
You can begin to move and stretch as if you're waking from a restful sleep.
If the impulse is to remain still,
Do so.
Bring our intention into your awareness again.
I am a wave within the great ocean.
Anytime you find yourself in reaction,
You're empowered to replace it with our intention.
Now you can gradually move,
And if you'd like,
Begin to sit up with your eyes closed.
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 your 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.
Receive a breath.
Long exhale.
Notice the flow of your energy.
Traveling like an ocean wave.
Across the ocean as the ocean.
Traveling throughout your relaxed and open channels.
Notice your sensations,
Tingles,
Pulses.
Notice the soft rhythm of your breath.
Whole body breathing in.
Whole body breathing out.
Notice the rhythm.
Of the waves of the ocean.
The waves of your breath.
The waves of your energy.
In motion.
In rhythm.
Quiet.
And powerful.
May we all know peace.
Jai Bhagwan.
Jai Ma.
