Please find a comfortable lying position,
Perhaps with a pillow under the head and under the knees to release the back.
And let's begin with the breath.
Taking a deep inhalation and exhaling,
Sighing out of the mouth.
And inhaling in through the nose and exhaling,
Sighing out of the mouth.
Repeating this breath a few more times at your own pace.
Allowing both the body and mind to relax.
Letting go of thoughts,
Worries and pain.
And gently,
Consciously returning to the natural breath.
In and out of the nose.
Today,
Our Yoga Nidra meditation is going to be revolved around the Dukkha.
Dukkha is a Sanskrit term in Buddhism and Hinduism that means suffering.
And this suffering,
This Dukkha arises when one is mentally attached to expectations or outcomes other than what life is offering.
Only through acceptance do we learn to deal with reality,
To accept life and every situation.
Only through acceptance will we find a deep,
Resonant peace within.
A peace which does not waver with the ups and downs of the external world.
The roller coaster that is life.
This is a peace that is not determined by your surroundings.
This is a deep inner peace within oneself that is only awakened with acceptance.
This is a deep inner peace within yourself that is only awakened with acceptance.
Inhaling and exhaling,
Naturally in and out of the nose.
Feeling the rise and fall of the belly with each and every breath.
This is a deep inner peace within ourselves that is only awakened with acceptance.
Now moving our awareness from the breath to our sankalpa,
Our intention,
Our resolution.
Through acceptance,
I find peace.
Silently repeating it to yourself.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
Now,
Bringing your awareness to your chest.
Allowing your shoulders to melt into the floor or bed beneath you.
Bringing your awareness to your heart and to your heartbeat.
The slow and steady beat of your heart.
And silently repeat your sankalpa here in the heart.
Feeling the steady beat of the heart.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
Feeling the chest slowly rise and fall.
With your inhalations and exhalations.
The diaphragm expanding and contracting with the breath.
The belly rising and falling.
Letting go of any other thoughts.
Concentrating here on the heart and the breath.
Returning to our sankalpa when the mind wanders.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
At this point,
You may be beginning to feel a deep release.
Perhaps even a sense of peace.
Maybe weightlessness or heaviness.
As if you were floating or sinking.
Do not concentrate here on these sensations or siddhis.
Simply allow them to be.
And keep your awareness on your heartbeat or your breath.
Silently repeating our sankalpa.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
If we keep our awareness on these processes always happening within.
The heart beating,
The breath,
The prana flowing.
And we will better learn to use this mindfulness,
This awareness to prevent painful,
Stressful reactions to external stimuli we do not control.
And by doing this,
We may find a deep resonant peace within.
And by finding peace and acceptance within,
We will automatically,
Positively influence and affect our external world.
But it all starts within.
It all starts within.
It all starts within.
It all starts within.
If your mind has wandered,
Bring your awareness back to your heartbeat.
Is it quickened?
If it has,
Then consciously,
Through breath and awareness,
Slow it down.
Back to that nice,
Gentle,
Steady beat.
Relaxing.
And releasing.
Through acceptance,
I find peace.
Through acceptance,
I find peace.
Silence.
And when you're ready,
Slow and steady.
.
.
Bring your awareness to your breath flowing in and out of your nose.
.
.
And take a deep 3 or 4 count inhalation.
.
.
And slowly exhale sighing out of the mouth to a count of 4 or 5.
.
.
Repeating this 2 more times.
.
.
In through the nose 1.
.
.
2.
.
.
3.
.
.
And exhaling out of the mouth 4.
.
.
3.
.
.
2.
.
.
1.
.
.
And one last time at your own pace.
.
.
And gently bringing your awareness to your breath.
.
.
And gently bringing awareness to your fingers and toes.
.
.
And gently wiggling them to wake up the physical body.
.
.
And perhaps turning the head from side to side.
.
.
Waking up the cervical spine.
.
.
And whenever you're ready,
Gently pushing yourself up to a comfortable seat.
.
.
And repeating your sankalpa.
.
.
Through acceptance,
I find peace.
.
.
Through acceptance,
I find peace.
.
.
Through acceptance,
I find peace.
.
.
Om Renashanti shanti shanti shanti Shanti Shanti Shanti Namaste
