So just go ahead and get nice and comfortable.
And if you want,
You can take the blanket up by your head and you can roll it so you have a little bit of a cushion behind the neck.
And then just allow the body to settle into the mat.
And close your eyes and quiet your mind.
We're going to be using your intention today.
So try to bring to mind what that is here in just a moment.
We'll use it a couple times throughout practice.
Let go of all thoughts,
Worry,
Intention.
And give yourself fully to a higher power.
Relax,
Trust,
And let go.
Now 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 peace and contentment in your heart.
Now bring your intention into your awareness.
Can be in the form of words,
Images,
Or felt sense.
And if you're still unclear about your intention,
Just see what appears in your field of awareness.
And then repeat your intention silently to yourself three times.
Now imagine a stone resting in your hand.
Notice how heavy the stone is and what it feels like.
Feel and sense the stone.
If you were to describe it,
What would you say?
How does it feel?
Notice if the stone naturally remains in your hand or instinctively rests in another part of your body.
Where is the stone now?
Notice what it feels like there.
Just be aware.
Breathe into the place of sensation.
Use the breath to be with what is there.
Not trying to make it go away.
Just use the breath to hang out with it.
Breathe into it and let it be just as it is.
Totally observe what you are aware of now.
Truly feel the sensation.
If it's changed or moved,
Stay with it.
Not trying to avoid any part of the experience.
Let it be fully felt as if to say,
I'm willing to feel you.
Give it full permission to be.
Breathe with it.
Stay with it.
Totally observe what you are aware of now.
Create space for what's there.
Don't resist what you are feeling.
See a sense of relaxation in the midst of it all.
Make no effort to control or manipulate.
Continue to breathe with what is present.
Make space for it all to be.
As if to say,
It's okay that you're here.
Simply be aware of what you feel now.
If the sensation moves or changes,
Follow it patiently and easily.
Stay present and be interested and curious about what you're feeling.
If you feel yourself moving into avoidance,
Breathe and come back to an openness to what you're feeling.
Continue to use your breath and attention to be with it all just as it is.
Simply observe what you are aware of now.
Make space for it all to be.
It just needs to be acknowledged.
Remove yourself from any tendency to control or resist.
Just let it be as it is without needing it to be different.
Bring your attention to the space between the eyebrows.
Wrap into whatever is happening below to a space of silence.
Whether the sensation has shifted or not,
Allow integration to happen with where you are now.
As we enter further into yoga nidra,
Any releases,
Shifts or changes that need to take place will happen spontaneously and effortlessly.
Now it's time for your body to rest deeply.
Let go of any need to make anything happen.
Now bring your attention to the face.
With your next exhalation,
Allow all expression to drop from the face.
Releasing the tiny muscles around the eyes,
Allowing the eyeballs to rest back in their sockets.
Releasing the tiny muscles around the mouth,
The tongue resting in the mouth.
Lower jaw gently opening and softening,
Allowing the cheeks to soften towards the floor.
The scalp resting on the skull,
Neck softening.
Actually be available to the entire range of sensations in the face and head.
Now drop into a sense of your whole bodily presence.
Place this present moment's experience undistorted by what you like or don't like.
Let go of what's going and let come what's coming.
Feel yourself descending down beneath the stillness of the mind.
Enter the deepest state of letting go.
Replace any struggle to make anything happen.
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're able.
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.
Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.
Shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Carefully relax.
Now become aware of the rising and falling of the breath.
Simply relax and observe the breath.
Notice if it's fast or slow,
Deep or shallow.
Whatever's happening,
Simply relax and witness the breath.
Now gently deepen your inhalations and exhalations.
Stay connected to every breath in and every breath out.
Now we'll inhale and exhale to a count of four.
Exhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Continue on your own,
Counting silently.
Change your own rhythm,
Soft and easy.
If any thoughts come to your mind,
Simply bring your attention back to the count.
Feel yourself becoming more relaxed and peaceful with each breath.
Tranquility,
Stillness and peace washing over you with each outgoing breath.
Now,
Breathe normally and observe the breath becoming very quiet and still,
Almost non-existent.
Sink down into the silence beneath the mind.
Let go.
Let go even more.
Follow my guidance as we move through different parts of the body.
Let your attention rest on each body part as I name it without comment or judgment.
All 10 toes.
Both ankles.
Both knees.
Pelvis.
Abdomen.
Chest.
Arms.
Hands.
Throat.
Face.
Back of the head.
Under blades.
Spine.
Buttocks.
Calves.
Soles of the feet.
Sense the whole body from the top of the head to the tips of the toes.
The whole body.
Feel the whole body contained in vast spacious awareness.
Feel yourself open and allowing.
City and centered.
Rest back empty like a blue sky.
Every cloud that comes eventually goes.
As the sky you can let it come and let it go.
You know this place.
It is the part of you that can never be diminished or destroyed.
Pure steady and timeless like the sky itself.
Rest here.
Recognize whatever's happened in your life has already gone.
Already passed.
You are still here.
Just be here.
In this moment.
At this time allow the wisdom of the body to release what it no longer needs.
You don't need to hold on to it anymore.
Give it to the sky to hold for you.
Your life experience has the power to help you become who you were meant to be.
You already have what you need.
Let this knowingness permeate every part of your body.
This understanding and ever expanding sense of peace throughout.
Give yourself the permission to enter into the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Open disappear into stillness.
Open empty of all doing or past or future.
Merge into this space and be empty.
Sensations,
Thoughts,
Images floating by like clouds on a clear blue sky.
Letting it come and letting it go.
Get out of here.
Hear your intention and your affirmations are actualized and fulfilled with effortless ease.
Bring your intention into your awareness three times in the form of words,
Images,
Or felt sense.
And if you don't have an intention,
Just remain silent and let spirit who knows what's best do it for you.
Go deeper into the third eye.
Let it carry out your intention.
Hold your intention firmly in clearing with a deep feeling and faith.
Establish it at the altar of your heart.
Know that you are established in that part of your being where your intentions are actualized and fulfilled with effortless ease.
In the third eye,
You are empowered to create what you pray for.
Visualize and affirm.
Your prayers and intentions are carried out at the deepest being of your core.
At this time,
Feel the presence of any guides,
Mentors,
Teachers,
Or family members you feel connected to.
You may sense this as a universal force or energy surrounding you and guiding you.
Know that this presence always surrounds you.
You can draw on it at any time.
If there's any guidance to be received at this time,
Either as felt sense,
Words,
Or images,
Allow yourself to receive it now.
Otherwise,
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.
Sense the body resting on the floor.
The quality of the air as it touches the skin.
Gradually,
You can start to move as if waking from a restful sleep.
Whenever you're ready,
You can bend your knees and gently pull them into your chest and rock here for just a moment.
Taking your time,
There's no hurry.
Whenever you're ready,
Gently turn to your right side and pull the knees in towards the chest.
Just rest here for a moment.
And bring your intention back into your awareness.
Repeat it silently to yourself one more time.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
When you're ready,
You can gradually move and begin to sit up with your eyes still closed.
Staying connected to this deep inner experience.
Just bring your awareness back to the body.
Feel a deep sense of peace and contentment as you bring your awareness back to the body.
And I thank you so much for joining me today and the beautiful rest of your day.
Jai Bhagwan.
Victory to the spirit.
