Welcome to Yoga Nidra.
Gently close your eyes and keep them closed for the whole exercise.
Note your body's position from the inside.
You are sitting or lying completely straight.
Palms are facing upwards.
The feet are hip-wide apart.
Your legs are relaxing from the hip joints,
Rotating slightly outwards.
If you need to make any adjustments,
Do it now.
Feel the dimensions of your body in space.
Observe your ability to move and take note of the fact that during this exercise you will not make use of it.
Observe your natural breathing.
Let yourself become calmer and more serene every time you exhale.
Let go of all tightness,
Mental and physical.
Sound the mantra Om three times aloud or silently in your mind.
Om.
Two more times at your own pace.
Perceive all sounds outside of this room.
Take them in one by one and store them away in your ear.
Now take note of all sounds in this room.
Again take them in and store them away.
Listen to the subtle sounds within.
Observe what feeling is present within you in this moment.
Observe the flow of your thoughts getting ever more gentle,
Floating by your awareness with a touch as light as a feather.
Observe everything.
Take hold of nothing.
My voice will guide you through Yoganidra and the Ho'oponopono ritual for self-forgiveness.
In this exercise there is no right or wrong.
Say to yourself,
I am now practicing Yoganidra.
In this exercise I will relax deeply and yet stay fully awake.
I am aware of my body and of my mind.
Call your sankalpa to mind,
Your highest decision.
If you do not have one yet,
Use I am a wonderful expression of life.
Repeat your sankalpa three times very carefully and full of trust.
Always use the exact same words.
Now you will travel with your awareness through the body.
Don't concentrate too much and just follow the speed of the instruction.
Imagine the flow of your awareness being a stream of healing light filling and connecting every body region.
Be aware of the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
The back of the hand,
Lower arm,
Right elbow,
Upper arm,
Shoulder,
Shoulder joint,
The right armpit,
The right side of the torso,
Hip joint,
The right thigh,
Knee,
Shank,
Ankle,
Heel,
The sole of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire right foot,
The entire right side of the body.
Be aware of the left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Lower arm,
The left elbow,
Upper arm,
Shoulder,
Shoulder joint,
Left armpit,
The left side of the torso,
Left hip joint,
Thigh,
Knee,
Shank,
Ankle,
Heel,
The sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire left foot,
The entire left side of the body.
Place your attention on the right toes,
Left toes,
Right sole,
Left sole,
Right heel,
Left heel,
Right calf,
Left calf,
Right knee pit,
Left knee pit,
Right hamstrings,
Left hamstrings,
Right buttock,
Left buttock,
The right part of the back,
The left part of the back,
The entire spine,
The entire back,
The right shoulder blade,
Left shoulder blade,
The whole shoulder region and the arms,
The right wrist,
The left wrist,
The right hand and fingers,
The left hand and fingers,
The neck,
The back of the head,
Scalp,
The top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The center between the eyebrows,
Eyes,
Ears,
Cheeks,
Nose,
Lips,
Chin,
Jaw,
Throat,
Right collarbone,
The left collarbone,
The right side of the chest,
The left side of the chest,
Breastbone,
Upper belly,
Navel,
Abdomen,
The big body parts,
Feel the right leg,
Left leg,
Both legs together,
The right arm,
The left arm,
Both arms together,
The entire back of the body,
The entire front of the body,
The right side of the body,
The left side of the body,
The whole body,
The whole body,
The whole body,
Feel the spots where the body touches the ground or the chair,
Go with your awareness exactly to those spots and feel the support of the earth.
Observe the natural breath,
Move the awareness back and forth with the breath.
Feel the movement of breathing in the belly.
Your thought surface allow them to come and go without interfering.
Continue observing your breath in the region of the abdomen and count your natural breath from 27 downwards.
Inhale,
Exhale 27,
Inhale,
Exhale 26,
Inhale,
Exhale 25,
Go on in your own rhythm.
Inhale,
Exhale 27,
Inhale,
Exhale 26,
Go on in your own rhythm.
Stay awake and fully present.
Bring a feeling of heaviness into the body.
Now produce a feeling of lightness.
The body becomes light as a feather.
Let the body be filled with cold.
Now bring warmth into the body from the center out to the fingertips to the toes.
Feel the intense warmth permeating you from inside.
Direct your attention to the dark space in front of the closed eyes.
Observe the space and all that may emerge there without involving yourself.
Practice non-judgmental awareness.
Now allow the event,
Behavior or way of thinking you want to work with today to arise in the mind space.
This may be something you don't like in yourself that gives you trouble or by which you have hurt,
Diminished or blocked yourself or others.
Find one word or a short phrase by which to address the problem during the exercise.
If you repeat this exercise often,
It's best to do this beforehand and write it down.
Call a situation to mind in which this problem was present.
Let it arise vividly in your memory.
What happened?
How have you felt?
How may other involved beings may have felt?
Do not judge,
Analyze,
Observe.
Speak silently in your mind with me.
I acknowledge that being able to forgive myself and others brings inner peace and frees me to take constructive action.
By this I not only help myself but all beings who are in contact with me.
I now decide to practice forgiveness because by holding grudges against myself or others I only hurt and block myself.
I'm not touching the offender and by holding grudges I keep my resonance to that past situation alive.
I now decide to open myself for forgiveness towards every being who has hurt or blocked me in the past.
I now decide to open myself for forgiveness that I have hurt or blocked myself and others.
And I now decide that I will correct what can be corrected and let go of all that cannot because it is in the past.
In order to be able to truly forgive I call on the help of that which is higher than me.
In Ho'oponopono we call this power a Kua,
The source of all being.
Repeat after me silently in your mind talking at the same time as an expression of all being and as yourself addressing yourself to the source of all and to yourself.
I am responsible for all that happens within me.
I am responsible.
I am responsible.
I am responsible.
I am sorry.
I am sorry.
I am sorry.
I'm sorry.
I ask for forgiveness.
I ask for forgiveness.
I ask for forgiveness.
I ask for forgiveness.
Thank you for forgiving me.
Thank you for forgiving me.
Thank you for forgiving me.
Thank you for forgiving me.
I forgive myself and I forgive you.
I forgive myself and I forgive you.
I forgive myself and I forgive you.
I forgive myself and I forgive you.
Ego me absolvo I release myself of all guilt ego me absolvo I release myself of all guilt ego me absolvo I release myself of all guilt ego me absolvo I release myself of all guilt thank you for my being thank you for my being thank you for my being thank you for my being thank you for all experiences made thank you for all experiences made thank you for all experiences made thank you for all experiences made thank you for providing the best solution for all concerned thank you for providing the best solution for all concerned.
Thank you for providing the best solution for all concerned.
Thank you for providing the best solution for all concerned.
I love myself and I love you.
I love myself and I love you.
I love myself and I love you.
I love myself and I love you.
Now bring the name of your topic to mind and insert it in the pause of the following part.
I love you,
Akua,
Source of everything in my heart and I thank you for healing all negative potential within me concerning your topic with your infinite love.
I love you,
Akua,
Source of everything in my heart and I thank you for healing all negative potential within me concerning with your infinite love.
I love you,
Akua,
Source of everything in my heart and I thank you for healing all negative potential within me concerning with your infinite love.
I love you,
Akua,
Source of everything in my heart and I thank you for healing all negative potential within me concerning with your infinite love.
And now release all remaining negativity within and outside of me.
And now release all remaining negativity within and outside of me.
And now release all remaining negativity within and outside of me.
And now release all remaining negativity within and outside of me.
Healing through love happens here and now.
Healing through love happens here and now.
Healing through love happens here and now.
A mama,
So be it.
A mama.
A mama.
A mama.
Thank you for the healing.
Thank you for the miracle.
Thank you for the transformation.
Aum.
Bring your awareness back to the inner space in front of your closed eyes.
Relax in this friendly,
Warm darkness.
If thoughts surface,
Let them come and go.
Be conscious of your breathing.
Remember your sankalpa and repeat it several times,
Full of mindfulness and trust.
I am a wonderful expression of life.
Notice how your belly is moving slightly with the breath.
Center your awareness on your belly.
By way of your belly,
You reconnect to the outer world,
The room in which you are practicing and your daily life.
Storing and stabilizing the effect of this exercise.
Now prepare yourself to exit the yoga nidra state.
Deepen your breathing.
Move your toes,
Move your fingers,
Feet,
Hands,
Legs,
Arms.
Move the entire body.
Expand,
Stretch,
Whatever feels good now.
Wrap your hands gently and place them over your eyes,
Ears or on whatever soul of the body that needs it now.
Then open your eyes,
Fully reconnect to the world around you and go on with your day in a refreshed and clear state of mind.
This is the end of this yoga nidra practice.
