And when you're ready,
You can go ahead and cover yourself up with a blanket.
And if you're using an eye pillow,
You can place it over the eyes.
And just go ahead and quiet the mind.
Be still.
Let go of all thoughts,
Worry,
And tension,
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.
Bring your body into awareness.
Recognize that your body has been a trusted vehicle,
Creating accomplishments and contributions to the best of its ability.
And now it's time for your body to rest.
Become aware of the rising and falling of the breath.
Without effort,
Deepen the breath.
Allow your attention to float to the place most restricted or dense,
Or even a place where you feel physical pain or discomfort in your body.
Fully observe the range of sensations.
If you were to describe the sensations,
What would you say?
What does it feel like?
Just be aware.
Breathe into that place of sensation.
Use the breath to be with what is there.
Not trying to make it go away.
Just let it be as it is.
Truly feel the sensation.
If it's changed or moved,
Stay with it.
Not trying to avoid any part of the experience.
As if to say to it,
I'm willing to feel you.
Experiencing without trying to change anything.
It just is.
Breathe with it.
Create space for what's there.
Don't resist what you're feeling.
Make no effort to control or manipulate.
Continue to breathe with what is present.
As if to say it's okay that you're here.
If the sensation moves or changes,
Follow it patiently.
Stay present and be interested and curious about what you are feeling.
If you feel yourself moving into avoidance,
Breathe and come back to an openness to what you are feeling.
Continue to use your breath and attention to be with it just as it is.
It just needs to be acknowledged.
Just let it be as it is without needing it to be different.
Bring your attention to the third eye,
The point between your eyebrows.
Stop below whatever is happening to a space of silence.
Whether the sensation has shifted or not,
Allow integration to happen with where you are now.
Now it's time for your body to rest deeply.
Let go of any need to make anything happen.
Feel yourself descending down into the stillness beneath the mind.
Feel your outward attention moving inward.
Feel yourself held in absolute stillness.
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.
Resolve to remain awake,
Staying in touch with the sound of my voice.
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.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Really relax.
Now bring your breath into awareness.
Become aware of your natural breath without trying to control or change it.
You may find the breath to be fast or slow,
Deep or shallow.
Whatever's happening,
Simply relax and witness the breath.
Being connected to every breath in,
Every breath out.
If any thoughts come into the mind,
Just let them go and bring your attention back to the breath.
Now feel that the breath is becoming very quiet,
Very still,
Almost non-existent.
Feel a profound sense of peace descending over the body and being.
Drop into that silent space where all doing stops.
Enter an effortless state of being.
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.
The back of the head.
Shoulder blades.
Spine.
Buttocks.
Calves.
Heels.
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.
Bring your attention to a constricted or dense part of the body.
You may not consciously recognize the cause of this feeling.
The innate intelligence of your body knows how to resolve it.
Breathe into this area.
Leave it room to move.
Disperse.
The body releasing whatever it no longer needs.
Now sense the body's healing energy streaming towards this area.
Watch this part of your body returning to wholeness.
Vitality.
As it's surrounded by this healing light.
Any emotions,
Thoughts,
And fears that may have contributed to the imbalance can now be released and resolved.
See and feel the whole body healed and whole.
Give yourself the permission to enter into the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Love and disappear into stillness.
Sensations,
Thoughts,
Images floating by like clouds on a clear blue sky.
Letting it all gather and dissipate.
Come and go.
Be the space in which it is all happening.
Let it bow.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I allow that which is coming to come.
I allow that which is going to go.
I return to the innate wisdom of my body to heal itself.
In silent witness,
I am at peace in the midst of chaos.
I am stillness in action.
I remain changeless in the midst of change.
At this time,
Feel any guides,
Mentors,
Teachers,
Or family members,
Their presence surrounds you.
You know that this presence surrounds you always.
You can draw on it at any time.
If there is any guidance to be received,
Either as a felt sense,
Words,
Or images,
Allow yourself to receive it now.
Otherwise 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.
Slowly you can move as if waking from a restful sleep.
You can bend your knees and pull them in closer to your chest when you're ready and gently rock from side to side.
And just turn to your right side and curl into a fetal position and just rest here for a moment.
And just notice here how quiet the heartbeat is.
How silent the mind.
How still the breath.
Be still and be grateful.
And know that you can enter here again and again.
When you're ready,
You can gradually begin to move and sit up with your eyes still closed.
Slowly bring your attention back to the body.
Bring a deep sense of peace and contentment with you as you bring your attention back to the body.
And I thank you so much for joining me for Yoga Nidra.
The beautiful rest of your evening and Jai Bhagwan.
