Hello,
Beautiful.
Welcome to this marination in the energy and invitations of I AM Yoga Nidra.
My name is Erica Jo,
And I'm delighted you've chosen to deepen your experience here.
Dim your lights.
Pull your curtain shut.
Find your way to a very comfortable position.
Either on your yoga mat.
Or comfy in bed.
Pillow under your head,
And maybe under your knees.
A blanket or sheet to snuggle under.
The weight of an eye pillow can also be lovely as we slip into the depth of our stillness.
Create your cocoon.
Our intention for this session is I am the flow of grace and ease.
Receive a deep,
Sweet,
Slow breath.
Breathing in,
Exploring the passages of consciousness.
Slowly breathing out,
Settling,
Relaxing,
Surrendering into those passages.
Ungripping.
Ungrasping,
Softening your stance.
Softening your corners and holdings.
Softening your jaw.
And your shoulders.
Softening.
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 all thoughts.
All worries.
All tensions.
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.
Ugh.
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 the flow of grace and ease.
Maintaining this inner awareness.
Gently begin rubbing the palms together.
Feel the heat building in the palms.
Keep rubbing.
Feel the heat.
To the degree that you feel comfortable,
Place your fingertips on your eyelids,
The entire surface of the palms touching the face.
Feel the transfer of heat and healing energy from the palms.
Allow the face to completely relax under the touch of the hands.
Start now by massaging the face.
The fingers working from the eyebrows up to the hairline.
Moving out to the temples.
Circling the fingers at the temples.
Moving down to the joint of the jaw.
Finding any tight places and working them free with the fingers.
Moving along the jawline to the chin.
Massage around the parentheses of the mouth.
Up to the bridge of the nose.
Around the orbits of the eyes.
Moving to the ears.
Massaging in front of and behind the ears.
And maybe even a gentle pull on the earlobes.
Feeling tensions and holding melt away.
Squeeze the back of the neck.
And maybe even the shoulders.
Now place the entire surface of the palms on the face,
Fingertips on the eyelids.
Drop all expression from the face.
Sense the energy from your hands penetrating deeply into the muscles of the face.
Take a deep breath in.
And let go.
Take another deep breath in.
And let go even more.
Notice how your whole body responds.
Release your arms to your sides.
Feel the impact flooding the whole body and the entire being.
Bathe.
And the sensations.
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.
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.
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.
Into the stillness beneath the mind.
Totally absorbed.
Fully engaged.
In the flood of energy.
Feel every cell pulsing and vibrating with radiant 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.
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.
Is 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.
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 attention to the third eye.
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.
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.
A 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.
Now,
Let your attention move to each part as I name it.
Feel the subtle energy following attention as the body begins to heal,
Integrate and balance.
Bring your undivided attention to the right foot.
Left foot.
Right language.
Left leg.
Right buttock Left buttock.
Right lower back.
Left lower back.
Right middle back.
Left middle back.
Right shoulder blade.
Left shoulder blade.
Right arm.
Left arm.
Right palm.
Left palm,
Whole spinal cord.
Whole spinal cord.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Point between the eyebrows,
The third eye.
Right ear.
Left ear,
Right cheek,
Left cheek.
Right jaw,
Left jaw.
Right side of the throat.
Left side of the throat.
Right collarbone.
Left collarbone.
Right side of the rib cage.
Left side of the rib cage.
Right side of the abdomen.
Left side of the abdomen.
Now bring your attention to the middle of the chest.
Become aware of the heart center.
Direct experience of the heart center.
Feel it.
Open.
Now expand your attention to each and every part of the body.
One cohesive being functioning in a unified and harmonious way.
Feel the whole body in awareness.
Feel subtle energies healing and balancing the whole body.
Surrender the entire weight of the body to gravity.
Feel the whole body.
Waited.
Sinking down.
With each breath in and out.
Sense a cushion of vital energy surrounding and permeating the body.
Until the entire body is felt as a pulsing,
Tingling energy field.
Energy surrounding every cell of the body equally.
Whole body breathing in.
Whole body breathing out.
Life force growing with each breath in.
And each breath out.
Sensing the shift now into the mental body.
Notice the emptiness of the body and silence of the mind.
The mental field held in absolute stillness and inner tranquility.
The mind has given up its internal dialogue.
Thoughts and images moving through without comment.
Or judgment.
Entering the subtler dimension of the wisdom body.
Remain the neutral observer.
Receiving what is.
Exactly as it is.
Unconditioned by the past.
Feel yourself freed from limiting tendencies and the unconscious forces of the past.
You are now free to create your experience of life.
You are the creator of your experience of life.
Moving from conditioned knowledge to the knowing of the self within.
Dissolving.
Into the bliss body.
I sense the light of the source illuminating the entire being.
You have become one.
You are an emanation of the whole.
The whole being luminous,
Radiant,
Shining the light of illuminated consciousness.
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.
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 the flow of grace and ease.
I am the flow of grace and ease.
I am the flow.
Of grace and ease.
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.
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 am light.
Unburdened.
And free.
I reside in restful awareness.
I am completely at peace with myself.
In silent witness,
I am at peace in the midst of chaos.
I am stillness in action.
I remain changeless.
In the midst of change.
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.
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 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 the flow of grace and ease.
Anytime you find yourself in reaction.
You are empowered to replace it with our intention.
Now you can gradually move and begin to 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.
Receive a breath.
Long exhale.
Notice the flow of your energy.
Traveling ease fully throughout your relaxed and receptive channels.
Opened.
Cleansed,
Re-membered.
Notice your sensations,
Tingles,
Pulses.
Notice the soft rhythm of your breath.
Whole body breathing in.
Whole body breathing out.
Notice the choice and availability of grace.
Thoughtful.
Powerful.
Thank you for sharing sacred space with me.
This concludes the session of I am Yoga Nidra.
May we all know peace.
And so it is and so be it.
Jai Ma.
And so we breathe.
