Welcome to Yoga Nidra.
In a comfortable position,
Lying down.
Today's class,
We're going to use the tension and relaxation technique.
So if you have high blood pressure or glaucoma,
Use caution when tensing the body.
Or if for any reason you can't have too much pressure in the head,
Just breathe normally while you're holding.
Closing the eyes.
Quiet your mind.
Be still.
Let go of all thoughts,
Worry and tension.
Let's breathe in fully together and exhale with a deep sigh.
Breathing in.
And again,
Breathing in fully.
Exhale with a deep sigh.
Letting go even more.
Feel a deep sense of contentment and peace in your heart.
During this time,
I will participate wholeheartedly in this process and trust that whatever issues are in the way of my full expression will be released spontaneously and effortlessly.
I let go of any struggle or effort to make anything happen during this time.
And just let this be your affirmation for today's practice.
Relax.
And we will move our attention into the body to release trapped energy and move deeper into total relaxation through the deliberate tension and relaxation technique.
To begin,
As you inhale,
Make fists and deliberately induce stiffness and tension throughout shoulders,
Arms and fists.
Tighten,
Tighten,
Even more.
And now let go completely.
Relax.
On your next exhalation,
Relax even more.
Let go.
Observe and feel the sensations in your arms and hands.
And this time,
As you inhale deliberately induce stiffness and tension in the hips,
Legs,
And feet,
Tighten,
Tighten,
Even more.
Hold,
Hold,
And now let go.
Relax.
Bring your attention to feel the sensations of energy flooding the legs and feet.
And this time,
As you inhale,
Tense the entire body as you inhale,
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks,
Tighten,
Tighten,
Hold,
Hold,
And now relax.
Let go completely.
On your next exhalation,
Let go even more.
Feel the body sinking into the floor.
Observe and feel the energy extending to all muscles,
Nerves,
And cells of your entire body.
Let the whole body melt into the flood of energy you feel.
Let your body go limp like a ragdoll.
Relax even more.
Scanning the body,
Releasing any holding anywhere.
All excess tension and holding carried out with each exhaling breath.
Feel what is present without labels or comment.
Feeling more,
Thinking less.
Let go even more.
Maintaining this inner stillness,
If you need to make any final adjustments so your body can remain in a comfortable position,
You can do so now.
And throughout this entire period,
Remain relaxed,
Motionless,
Yet alert and conscious.
Stay in touch with my voice and guidance at all times.
Allow any disturbances,
External or internal,
To draw your attention deeper within.
Now shift from thinking and doing to feeling being.
And do absolutely nothing from now on,
Simply relax.
Your consciousness is in direct communion through your energy body.
Now direct your full attention to your breath.
Make no struggle as you slowly deepen your inhalations and exhalations just slightly.
Allow your breath to flow in a steady,
Uniform,
Unbroken stream.
Let your total attention be connected to your breath as it flows in and out.
All of your attention to the expansion and contraction of the abdomen as you breathe deeply in and out.
Each exhalation releases all tension held in your body.
Let go even more.
Letting out any holdings anywhere in the entire body.
Using your breath to progressively enter deeper levels of stillness and silence.
Now we will continue with seven more slow,
Deep breaths.
Counting them like this.
Seven,
I am breathing in.
Seven,
I am breathing out.
Six,
I am breathing in.
Six,
I am breathing out.
Continue until asked to stop.
Be completely absorbed in the sensation of your own breath.
Let yourself be more relaxed and peaceful with each breath.
And now simply breathe normally.
Relax.
Bring your attention to feel the energetic impact of the breath in the form of pulsations in your body.
Your attention allows the energy field in the body to grow and expand.
Experience it.
Let your mind merge into the river of energy you feel in the body.
Sense silence extending everywhere in all directions.
Enter into an effortless state of being.
Now,
Follow my guidance as we move our attention through different parts of the body.
As your attention illuminates these different parts of the body,
Allow any tension or holding to spontaneously and effortlessly evaporate.
Bringing your attention to all 10 toes,
Both ankles,
Both knees,
Pelvis,
And chest.
Shoulders.
Chin.
Face.
Top of the head.
Back of the head.
Shoulder blades.
The back.
Buttocks.
Calves.
Heels.
Soles of the feet.
Sense the whole body from the top of the head to the tips of the toes.
Whole body.
Feel the whole body illuminated,
Contained in vast,
Spacious awareness.
Bring your attention to the third eye,
The center between your eyebrows.
Drop into the deepest level of relaxation right now.
Here there remains nothing to do or achieve.
You are witness of all that is happening,
But doing nothing to make it happen.
Stand over all fear,
Apprehension,
And anxiety about all that you want to control and manage.
Let go of all doing.
Become empty and free from all doing.
Feel yourself as time transcendent presence right now.
Feel yourself as time transcendent presence right now.
Feel yourself as time transcendent presence right now.
Feel yourself as time transcendent presence right now.
Now allow your entire self to respond spontaneously and effortlessly to what I say.
My source is silent stillness.
I rest in peace.
My source is silent stillness.
I rest in peace.
My source is silent stillness.
I rest in peace.
Allow this affirmation to go to the very core of your being.
Relax.
Establish yourself firmly with trust and faith to receive the grace,
Protection,
And guidance from the source within you.
Feel the presence of your own spiritual guides surrounding you and blessing you.
You are the emissary of love and light.
Guide it to wherever you go and to whomever you meet.
If you have an area that you feel needs healing,
Physical,
Mental,
Or emotional,
Allow this love and light to flow into that area right now.
You are the emissary of love and light.
Guide it to wherever you go and to whomever you meet.
Now,
Begin to become aware of the rising and falling of the breath.
Slowly,
Feel yourself rising to the surface of awareness.
Slowly,
Gradually,
You may begin to move as if you were waking from a restful sleep.
You may like to bend your knees,
Pull them closer to the chest,
Or maybe just start by wiggling the toes and fingers.
Don't do anything to disturb the tranquility you feel in your body.
Eventually,
Finding yourself in a position turned onto your right side,
Curling into a circle.
Continue to stay in this deep inner experience as you gradually move and begin to sit up with the eyes closed.
If you prefer,
You can remain resting.
As you become more and more aware of the body,
Bring a deep sense of peace and contentment with you.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind is.
Be still.
Know that you can easily enter here whenever you need.
Now,
You may gradually open your eyes.
Jai Bhagwan.
Feel free to remain in meditation.
