Mind Reset Release Meditation

A Yoga Nidra with a fill-in-the-blank intention to release stress and tension. Stressful thought patterns influence our health and quality of life. Yoga Nidra allows us to relate differently to our thoughts and redirect the thought patterns of worry, anxiety, and fear that affect our ability to enjoy life, our loved ones, and ultimately our health. Yoga Nidra takes us into deep states to resolve and release incomplete, unprocessed emotions and experiences that overwhelmed us and shut us down.

Transcript

Welcome to the mind reset meditation.

Today we'll be working with a fill in the blank intention.

This is a sentence I will read to you.

I'd like you to fill it in in your mind now and during the meditation itself.

As you hear the following statement,

Bring a person or situation into your awareness that is still causing you stress,

Worry or fear.

I release my judgment about blank that causes stress,

Tension and fear.

I rest in calm awareness.

Bring your intention to see that person or situation differently into the forefront of your awareness.

Make sure you're lying comfortably.

If you need a pillow for your neck or back to be able to lie as motionless as possible and a blanket to cover yourself with as your body temperature will drop.

Now close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry and tension.

Give yourself to a higher power.

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.

And let go even more.

Feel a deep sense of contentment and peace in your heart.

Now bring your intention into your awareness.

I release my judgment about blank that causes stress,

Tension and fear.

I rest in calm awareness.

Bring your intention to see that person or situation differently into the forefront of your awareness.

Bring your body into your 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.

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

If you have a condition considering cardiac disease,

Hypertension or glaucoma,

Please use caution.

If you cannot have undue pressure in your head for any reason,

It is important that you breathe normally as you tense the body.

I'm going to start with the upper body.

As you inhale,

Clench your fists and deliberately induce stiffness and tension throughout your shoulders,

Arms and fists.

Tighter,

Tighter,

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.

Now we move to the lower body,

This time as you inhale,

Deliberately induce stiffness and tension in your hips,

Your legs and your feet.

Tighter,

Squeeze it even tighter.

Hold,

Hold and let go.

Let go completely.

Relax.

Observe the flood of energy in your legs.

Now the whole body.

This time,

Tighten and tense the entire body as you inhale,

Your arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Buttocks.

Tighter,

Even tighter.

Hold it.

Hold.

Now let go completely.

Relax.

On your next exhalation,

Let go even more.

Observe and feel the 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 rag doll.

Relax even more.

Release any holding anywhere.

Feel yourself descending down into the stillness beneath the mind.

Allow the commentary of the mind to dissolve into sensation.

The more you can focus on your feeling,

The stronger and clearer it will become.

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 are 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 non-mentally.

Allow any disturbances,

External or internal,

To draw you more deeply within.

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.

Carefully 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.

Follow my guidance as we begin the relaxation breath.

Breathing in,

Deeply fill your lungs from the bottom to the top as if you are 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.

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.

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 tension simply melt,

Drain away and dissolve in the expanding energy field.

Bring your attention to your eyebrow center.

Recognize your deep connection to the original source of life,

The energy that sustains your life and is an extension of your soul.

Drop into that silent space where all doing stops.

Enter an effortless state of being.

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,

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 pool 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,

Abdomen,

Chest and back,

Light and empty,

Shoulders,

Arms and palms floating.

You are ahead,

Hollow,

Empty.

Feel your whole body empty,

Light and hollow.

Sense the emptiness of your body and silence of your mind.

Enter the power and protection of your energy body.

Embrace its feathery lightness.

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 float 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,

In faith and trust.

Bring your attention to a constricted or dense part of the body.

Though you may not consciously recognize the cause of this feeling,

The innate intelligence of your body knows how to resolve it.

Breathe into this area.

Make space for it.

Give it room to move.

Loosen.

Disperse.

Dissolving.

Lightening.

The body releasing whatever it no longer needs.

Now sense the body's healing energy streaming towards this area as if it were attracting it like a magnet.

Watch this part of your body returning to wholeness,

Vitality as it is surrounded by this healing light.

With each inhalation,

Begin to sense the body as more energy than density until the whole body is felt as a pulsing,

Tingling energy field.

Any emotions,

Thoughts and fears that may have contributed to the imbalance can now be released and resolved.

See and feel the whole body.

Heal and whole.

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here,

There remains nothing to do or achieve.

You have entered the domain of grace.

In this domain of integration,

You are witness of all that is happening,

But doing nothing to make it happen.

All that can never be done by your doing can happen only in the non-doing presence of your being.

Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.

Feel it.

Experience it.

Be it.

And overall fear,

Apprehension and anxiety about all that you want to change,

Control and manage.

Let go of all doing.

Replace it with trust and faith in the higher power.

Let your mind merge and melt into the presence and enter the sanctuary of silence.

Remain empty and free from all doing.

Feel yourself as time transcendent presence right now.

Here,

Your intention and your affirmations are actualized and fulfilled with effortless ease.

Silently fill in the phrase as I repeat it.

I release my judgment about _____.

I rest in calm awareness.

Bring your intention to see that person or situation differently into the forefront of your awareness.

Allow this intention to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors and accepts your intention.

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.

Just experience.

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.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.

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.

Gradually,

You can move as if you are waking from a restful sleep.

Take your time.

Do not hurry.

Bend your knees and pull them closer to your chest.

Rock sideways gently.

Then,

Just turn onto your right side and curl into a fetal position.

Feel the safety,

Comfort and protection of the womb of existence.

Bring your intention into your awareness again.

I release my judgement about.

I rest in calm awareness.

Bring your intention to see that person or situation differently into the forefront of your awareness.

Change nothing.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Now,

You can gradually move and begin to sit up with your eyes closed.

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 you has shifted to connect you with your 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 enter here again and again.

Now,

You may gradually open your eyes.

Take your time to land back into your body,

Into the here and now again.

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