And then once you've gotten your body into a place that feels right,
Just gently close the eyes and quiet your mind.
Let go of all thoughts,
Worry and tension.
Just relax.
Trust and let go.
Now breathe in fully and exhale with a deep sigh.
And one more time,
Take a deep breath in and exhale with a deep sigh.
And let go even more.
Feel a deep sense of peace and contentment in your heart.
Allow yourself to receive our intention for practice.
Let your whole body listen to what I say.
I invite my body to release whatever it no longer needs.
Recognize that your body has been a trusted vehicle,
Creating accomplishments and contributions to the best of its ability.
Now it's time for your body to rest.
And to the extent that you're comfortable,
We're going to bring the hands together and just gently start to rub your hands.
And then you're just going to place the fingertips on the eyebrows,
The palms rest on your cheeks.
And just notice any vibration in the hands coming into the face.
And to the extent you're comfortable touching your face,
We're going to do a gentle massage.
If you don't like touching your face,
You're just going to rest your hands on the crown of the head.
Otherwise,
You're going to take your fingertips at the eyebrows and just start to massage in tiny circles up towards the hairline.
Maybe go a little bit back into the hairline itself.
And then gently down the hairline towards the jaw.
Right at the joint of the jaw,
Just rub a little bit right at the joint.
And then start to make your way down the jaw towards your chin and along the parentheses of the mouth.
Into the cheeks.
Up the bridge of the nose.
Then around the orbits of the eyes.
There's a spot that just felt really good.
You can just stay there for a moment.
And then you're just going to gently massage out towards the earlobes,
Grab the earlobes between the forefinger and your thumb and just gently massage down the ears towards the bottom lobe.
Once you get to the lobe,
Just gently pull.
Releasing any tension in the ears.
And then gently massage down the neck.
And then towards the shoulders.
And then once again,
Go ahead and take the hands,
Fingertips rest on your eyebrows,
Palms on the cheeks.
And take a big breath in and drop all expression from the face as you exhale out.
And again,
Drop all expression from the face.
Take one more deep breath in and let go even more.
You can release your hands to your sides.
If you're using a blanket,
You can cover your arms if you'd like.
And just rest here.
Release any sensation in the face.
And start to feel yourself descending down into the stillness beneath the mind.
Release any struggle to make anything happen.
Just relax.
And as we enter this next phase of yoga nidra,
Try to remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and then return to stillness as soon as you're able.
Resolve to remain awake.
Staying in touch with the sound of my voice.
Draw any disturbances external or internal to draw you more deeply within.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Carefully relax.
Inhale direct your full attention to your breath.
Create no struggle around breathing.
Carefully start to deepen your inhale and your exhales.
Let your breath flow in a steady uniform unbroken stream.
Continue until asked to stop.
Let your attention be totally connected to your breath as it flows in and out.
With each exhale release all tension held in the body.
We'll continue with ten slow deep breaths.
We'll count them like this,
Ten breathing in,
Ten I'm breathing out,
Nine I'm breathing in,
Nine I'm breathing out.
Continue until asked to stop.
Be absorbed in the sound of your own breath.
Now allow your breath to return to normal.
Feel the energetic impact of the breath in the form of pulsations in the body.
Your energy follows attention.
Drop into that silent space where all doing stops.
Let your breath flow in.
As I name the part of the body 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 and sinking.
Thighs and hips very,
Very heavy like lead.
Abdomen,
Chest and back.
Gravity pulling you down.
Shoulders,
Arms and palms.
Very,
Very heavy.
Feel your entire head heavy like a stone.
Give your body completely and totally to the 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 pull of gravity.
Heavy like a stone.
Now shift your attention and as I name the part of the body let all the heaviness drain away.
Both feet limp and light.
Calves and knees empty and free.
Thighs and hips hollow,
Weightless.
Abdomen,
Chest and back.
Light and empty.
Shoulders,
Arms and palms floating.
Head hollow and empty.
Feel your whole body empty,
Light and hollow.
Freed from restrictions of mind,
Divine energy awakens.
From this moment on allow yourself to shift from effort to grace.
Let this spirit force work for you,
Providing you with complete divine protection and guidance.
A new sense of freedom,
Fulfillment and joy filling your heart.
Breathing a complete sense of relief now that you have arrived.
Lifetimes of karma dropping away at this moment.
You are unburdened and free.
Completely at peace with yourself and the world that surrounds you.
Feeling very safe in this protection.
Know that you can return here again and again.
This is a new dimension.
The dimension of being and not doing.
Because when you arrive,
There's nothing to be done.
Bring your attention to the center between your eyebrows and drop into the deepest state of relaxation.
Here there remains nothing to do or achieve.
You've entered the domain of grace.
Hand over all fear,
Apprehension and anxiety about all that you want to change,
Control and manage.
Let go of all doing.
Replace it with faith and trust.
Remain empty and free of all doing.
Let go of all being.
Let go of all being.
Hear your intention and your affirmations are actualized and fulfilled with effortless ease.
Allow yourself to receive our intention as I repeat it.
Feel every cell of your body receiving these words.
I invite my body to release whatever it no longer needs.
I invite my body to release whatever it no longer needs.
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.
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.
Open your heart and feel content.
At this time,
Feel the presence of any guides,
Mentors or teachers or family members that you feel connected to.
You may sense this as a universal force or energy surrounding you and guiding you.
You can draw on this presence at any time.
If there's any guidance to be received,
Either as a felt sense word or images,
Allow yourself to receive it now.
And simply rest back in the grace and protection of the presence.
Now begin to become aware of the rising and falling of the breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Just start to sense the body resting on the floor.
And as you're ready,
You can gradually start to move,
Waking from a restful sleep.
In a normal rush,
You're welcome to stay here for a bit longer but as you're ready,
Bend your knees and maybe bring them in towards your chest and just gently rock here.
At this time,
Gently roll to one side and just rest here for a moment.
Just bring your intention back into your awareness.
I invite my body to release whatever it no longer needs.
Anytime you find yourself in reaction,
You are empowered to replace it with your intention.
You can gradually start to move and begin to sit up with your eyes still closed.
And regardless of what you recognize that has or has not changed,
Know that something deep within you has shifted.
Just gently bring your awareness back to your body.
Bring a deep sense of peace and contentment with you as you bring your awareness back to the body.
Thank you for joining me tonight.
Have a beautiful rest of your evening and Jaipur Kuan.
Victory to the spirit.
