For this practice,
You can go ahead and cover yourself up.
We won't be doing any stretching ahead of time.
So just allow the body to start to settle into the earth.
And just close your eyes and quiet your 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.
Then exhale with a deep sigh,
Letting go even more.
Feeling a deep sense of peace and contentment in your heart.
And bring your body into awareness.
Realize that your body has been a trusted vehicle,
Creating contributions and accomplishments to the greatest of its ability.
Now it's time for your body to rest deeply.
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 the stone,
What would you say?
What does it feel like?
Notice if the stone naturally remains in your hand,
Or instinctively rests in another part of your body.
Notice the stone now.
Notice what it feels like there.
Just be aware.
Breathe into that place of sensation.
Not trying to make it go away.
Just use the breath to hang out with it.
Breathe into it.
Just let it be as it is.
Simply 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 to it,
I'm willing to feel you.
Give it full permission to be.
Experiencing without trying to change anything.
It just is.
Stay with it.
Simply observe what you are aware of now.
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.
Make space for it all to be.
As if to say,
It's okay that you're here.
Simply observe what you are aware of now.
If the sensation moves or changes,
Follow it patiently and easefully.
Stay with the process.
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.
Let it be fully felt.
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.
Now bring your attention to the third eye,
The space between the eyebrows.
Stop below whatever is happening to a space of silence.
Whether the sensation is shifted or not,
Allow integration to happen with where you are now.
As we enter further into yoga nidra,
Any releases,
Shifts and 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,
Tongue resting in the mouth,
Lower jaw gently opening and softening,
Allowing the cheeks to soften towards the floor.
Scalp resting on the skull,
Neck softening.
Simply be available to the entire range of sensations in the face and head.
Now drop into a sense of your whole bodily presence.
Release this present moment's experience undistorted by what you like or don't like.
Let go of what is going and let come what is coming.
Feel yourself descending down into the stillness beneath the mind.
All excess tension and holding carried out with each exhaling breath.
Let go.
Let go even more.
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 to remain awake,
Staying in touch with the sound of my voice.
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.
Do absolutely nothing from now on.
Simply relax.
Drop into the deepest state of tranquility,
Stillness,
And peace.
From that very relaxed and unified state,
Follow my guidance as we begin the so hum breath.
Start by breathing in through the nostrils and guide your breath and attention steadily from the third eye along the spine,
Ending at the base of the spine.
As you exhale,
Guide your breath and attention upwards along the base of the spine to the third eye.
Continue with this breath.
Stay focused and feel the energy follow your attention along the spine.
Now we'll integrate this breath with the non-vocal sound of so hum.
With each inhale,
Feel the sound of so as the breath flows from the third eye to the base of the spine.
With each exhale,
Feel the sound of hum flowing up the base of the spine to the third eye.
Remain totally absorbed in the subtle vibration of sound and energy moving along the spine.
Be totally engaged in the sacred presence of that I am.
Deeply engaged and totally absorbed.
That I am.
That I am.
I am that.
Now breathe normally and bring your attention to rest in the third eye.
Bathe your whole body and being in the unified experience of so hum sound and breath.
Give yourself the permission to enter the deepest level of relaxation right now.
Let go.
Let go completely.
Avoiditilence extending everywhere.
Now let your attention move to each body part as I name it.
Feel the subtle energy follow the attention as the body begins to heal,
Integrate and balance.
Bring your undivided attention to the right foot,
Left foot,
Right leg,
Left leg,
Right buttock,
Left buttock,
Right lower back,
Left lower back,
Right middle of the back,
Left middle of the back,
Right shoulder blade,
Left shoulder blade,
Right arm,
Left arm,
Right palm,
Left palm,
A whole spinal cord,
The whole spinal cord,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
The point between the eyebrows,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right jaw,
Right jaw,
Right side of the throat,
Left side of the throat,
Right collarbone,
Left collarbone,
Right side of the rib cage,
Left side of the rib cage,
Right side of the abdomen,
Left side of the abdomen,
Now bring your attention to the middle of the chest.
Become aware of the heart center,
Feel it,
Open.
Now expand your attention to each and every part of the body,
One cohesive being functioning in a unified and harmonious way.
Feel subtle energies healing and balancing the whole body.
Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.
Enter the remains,
Nothing to do or achieve,
You've entered the domain of grace.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Remain empty and free from all doing.
Feel yourself as time transcendent presence right now.
And lady,
Sing.
Hear your intention and your affirmations are actualized and fulfilled with effortless ease.
If you have self-defeating patterns or habits that are holding you back that you'd like to be freed from,
Make that your intention now.
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.
Have faith and trust that it's been heard and is being acted upon by a higher power of the source within you.
There's no need for you to do anything about it.
Bring your attention back to the center between the eyebrows.
Feel all the energies of your body from all meridians activated,
Purified,
And balanced.
The life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I let go of that which I cannot control.
I do my best and let go.
I am free and clear of all boundaries and barriers.
I am at peace with myself as I am and the world as it is.
Focus yourself firmly in faith and trust to receive the grace,
Protection,
And guidance of the higher self within.
The more often you go to your source,
The easier it will be to return there and the longer you can stay.
Feel the presence of your own spiritual guides surrounding you and blessing you.
Accept their blessing and grace.
Embody it and spread it wherever you go.
You are the emissary of light and love.
If you have an area that you feel needs healing,
Physical,
Mental,
Or emotional,
Allow this light and love to flow into that area now.
Now begin to become aware of the rising and falling of the breath.
Slowly feel yourself beginning to rise to the surface of awareness.
It's the body resting on the floor.
Gradually you can start to move as if waking from a restful sleep.
Bend your knees and pull them close to your chest and gently rock from side to side.
Take your time.
When you're ready,
Turn onto your right side.
Keep your knees in close to the chest and just rest here for a moment.
Notice how relaxed the body is.
How soft the breath.
How silent the mind.
How quiet the heartbeat.
Be still and be grateful.
Know that you can easily enter here again and again.
You can gradually move and begin to sit up with your eyes still closed.
Regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted.
Just become aware of your body.
Bring a deep sense of peace and contentment with you as you bring your awareness back to the body.
And I thank you for joining me today for yoga nidra.
Have a beautiful rest of your evening.
Jiva Quan.
Free to the spirit.
