And then once you're in your comfortable position,
Just going to do energetic tightening and tensing the body really quick just to move any trapped energy that might still be there.
So as you inhale,
You're going to make fists and deliberately an induced tension in your shoulders,
Arms and fists.
So inhale and squeeze,
Tighten,
Tighten and hold and exhale release and let go.
On your next exhalation,
Let go even more.
Just observe the flood of energy in the arms.
This time as you inhale,
Deliberately induced stiffness and tension in the hips,
Legs and feet.
So you inhale,
Squeeze the legs and feet,
Squeeze it all in nice and tight.
Hold a little more and let go.
Let go completely.
Feel the flood of energy in your legs.
On your next inhale,
We're going to tighten and squeeze the whole body.
So take a big inhale in,
Squeeze the arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
The buttocks,
Squeeze it all in and tighten,
Hold and exhale,
Let go.
Let your whole body melt into the flood of energy that you feel.
Let your body just go limp like a rag doll and relax even more.
Close your eyes and quiet your mind.
Just be still.
Let go of all thoughts,
Worry and tension.
Relax,
Trust and let go.
Now breathe in fully and exhale with a deep sigh.
And again,
Take a deep breath in and exhale,
Sigh it out and let go even more.
Feel a deep sense of peace and contentment in your heart.
Allow yourself to receive the following intention as I repeat it.
Let your whole body listen to what I say.
I send love and peace to all that surround me.
And 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 start to feel yourself descending down into the stillness beneath the mind.
All excess tension and holding carried out with each exhaling breath.
Notice any struggle to make anything happen.
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 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.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
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 is happening,
Simply relax and witness the breath.
Only deepen your inhales and exhales.
Stay connected to every breath in and every breath out.
Now inhale and exhale to a count of four.
Exhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Continue on your own,
Counting silently.
Find your own rhythm,
Soft and easy.
Release any struggle to make anything happen.
If any thoughts come into your mind,
Simply bring your attention back to the count.
Feeling yourself becoming more relaxed and peaceful with each breath.
Now breathe normally.
Simply observe the breath becoming very quiet and still,
Almost non-existent.
Bring down into the silence beneath the mind.
Drop into that silent space.
We're all doing stops.
Now let your attention move to each part of the body as I name it.
Feel the subtle energy following 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 back.
Left middle back.
Right shoulder blade.
Left shoulder blade.
Right arm.
Left arm.
Right palm.
Left palm.
The 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.
Left 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.
Feel the whole body in awareness.
The whole body.
Now feel yourself open and allowing.
Steadied and centered.
Rest back empty like a blue sky.
Every cloud that comes eventually goes.
As long as the sky,
You can let it come and let it go.
You know this place.
It's the part of you that can never be diminished or destroyed.
Pure,
Steady,
And timeless.
Let the sky itself rest here.
Recognize whatever's happened in your life has already gone.
It's already passed.
You are here.
Just be here in this moment.
At this time,
Allow the wisdom of the body to release whatever it no longer needs.
You don't need to hold on to it anymore.
Your life experience has the power to help you become who you were meant to be.
You already have everything that you need.
And give yourself the permission to enter into this space.
Enter the deepest level of relaxation right now.
Nothing to do or achieve.
Let it dissolve and disappear into stillness.
Let it dissolve and disappear into stillness.
Let it dissolve and disappear into stillness.
Now allow yourself to receive the following intention as I repeat it.
Feel every cell of your body receiving these words.
I send love and peace to all that surround me.
I send love and peace to all that surround me.
I send love and peace to all that surround me.
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's no need for you to do anything about it.
Bring your attention 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.
Establish yourself firmly in faith and trust.
To receive the grace,
Protection and guidance of the higher self within you.
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.
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 to that area now.
Now begin to become aware of the rising and falling of the breath.
Slowly feel yourself starting to rise to the surface of awareness.
Just sense the body resting on the floor.
And if you're ready you can gradually start to move as if waking from a restful sleep.
If you'd like to stay here a bit longer you're welcome to do so.
And if and when you're ready just gently bend the knees and you can gradually start to bring them towards your chest.
Take your time.
There's no rush here.
When you're ready you can gently roll to your right side.
Keep your knees in towards your chest and just rest here for a moment.
And just bring your intention back into your awareness.
I send love and peace to all that surround me.
Every time you find yourself in reaction you are empowered to replace it with your intention.
And as you're ready you can gradually start to move and come up to a comfortable seat.
Keeping your eyes closed just for a few moments.
And just start to bring awareness back to the body.
And regardless of what you recognize that has or has not changed know that something deep within you has shifted.
Just bring your awareness back to the body.
Bring a sense of peace and contentment as you come back to the body.
And I thank you for joining me tonight.
Have a beautiful rest of your evening and Jaipur Gwan.
Victory to the spirit.
