And we are going to do bumblebee breath tonight or brumhari.
So if you've never done that before,
When we get there in just a couple minutes,
You're going to take your thumbs to your ear flaps and your fingertips will rest either crown of the head or over the face.
And we'll take a big breath in,
We'll close the ear flaps off and we'll do this five times.
You'll make a humming sound like the sound of a bee.
And I'll tell you when we're done.
So when we get there,
I'll cue you in,
But that's the breath that we'll be doing here shortly.
So make sure you're really comfortable.
And then close your eyes and quiet your mind.
And be still.
Let go of all thoughts,
Worry,
Intention,
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 contentment and peace in your heart.
Allow yourself to receive our intention.
Let your whole body listen to what I say.
I am enough,
Just as I am.
And bring your body into awareness.
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.
We're going to do the bumblebee sound and breath here.
So go ahead and take your thumbs up by your ear flaps.
Fingertips either rest on the top of the head or over the face,
Whichever is more comfortable for you.
We'll do five rounds here.
I'll tell you when we're done.
Let's go ahead and take a breath in,
Close off the ear flaps and hum.
Bring your arms by your sides.
You can cover your arms and your eye pillow if you're using one.
And just bring your total undivided attention to your whole body.
Feel the stimulating impact of the vibrations extending throughout your whole body.
Notice how your attention feeds your energy.
Bring your attention to the brow center.
And empty your mind into the flood of energy.
Drop into complete silence and deep stillness.
And feel yourself descending down into the stillness beneath the mind.
Feel what's present without labels or comments.
Feeling more and thinking less.
And just relax.
Release any struggle to make anything happen.
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 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.
And do absolutely nothing from now on.
Simply relax.
Now bring your breath into awareness.
Follow and feel the entire passage of breath as it moves in and out.
And this time,
Inhale through the nose and fill the lungs naturally.
And as you exhale,
Gently contract the back of the throat,
Creating an ocean sound or ujjayi breath.
Inhaling normally.
Exhaling with ocean sound.
Slowing the passage of breath.
No strain or struggle.
Just absorbed in the sound and sensation of the exhaling breath.
This time as you inhale,
Pause for a moment at the top of the inhalation.
Before exhaling with ocean sound ujjayi breath.
Again,
Inhale fully at the top.
And pause with the inhale.
And exhale with ocean sound.
Now on the next breath,
Allow the breath to naturally pause at the top of the inhale.
And at the bottom of the exhale.
Inhaling fully,
Pause at the top.
And exhale and allow the breath to gradually terminate at the bottom.
As you become more relaxed,
The breath naturally becomes soft and shallow.
Now breathe normally.
And let go into the third eye,
The space between the eyebrows.
Melt and merge into the field of silence.
Dissolve like a drop into the ocean of oneness.
And drop into that silent space we're all doing.
Stops.
And let go.
Let go even more.
And follow my guidance as we move through different parts of the body.
Let your attention rest on each part as I name it without comment or judgment.
All ten toes.
Both arms.
Both ankles.
Both knees.
Pelvis.
Chest.
Hands.
Knees.
Throat.
Face.
Back of the head.
Shoulder blades.
Spine.
Knee.
Heels.
The soles of the feet.
Sense the whole body from the top of the head to the tips of the toes.
The whole body.
The whole body in awareness.
Now sense the space around the right side of the body.
Sense the space as it touches the skin boundary on the right side of the body.
Sense the space around the left side of the body.
Sense the space as it touches the skin boundary on the left side of the body.
And sense the space as it touches the entire skin boundary.
The entire body more energy than density.
Pulsing and tingling.
The whole body breathing in.
The whole body breathing out.
Sense the space around this body.
Every breath moving in this space.
Just the breath.
Just the space.
You are both the space and the experience contained in it.
One whole cohesive experience.
And freed from restrictions of mind,
Divine energy awakens.
From this moment on,
Allow yourself to shift from effort to grace.
This is the nourishment of divine energy.
Let the spirit force work for you.
Providing you with complete divine protection and guidance.
All powers beginning to manifest in your life.
Giving you a whole new level of vitality.
Strength and courage.
A new sense of freedom.
Fulfillment and joy filling your heart.
Bathe in a complete sense of relief now.
That you have arrived.
Lifetimes of karma dropping away at this moment.
You are unburdened and free.
Feeling completely at peace with yourself.
And the world that surrounds you.
Your body is luminous and radiant.
Emanating light from every pore of your skin.
And manifesting through your eyes.
Know that you can return here again and again.
Feel that your whole body and every cell is vibrating at a whole new frequency.
Different from anything you've ever known before.
The energy field begins to extend beyond your body.
And spreads everywhere.
This is a new dimension.
The dimension of being and not doing.
Because when you arrive,
There is nothing to be done.
Here there is nothing to do or achieve.
Dissolve and disappear into stillness.
Open and empty of all doing.
All future.
Merge into this space.
And be empty.
Allow yourself to receive our intention as I repeat it.
Feel every cell of your body receiving these words.
I am enough.
Just as I am.
I am enough.
I am enough.
Just as I am.
I am enough.
Just as I am.
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 the life force flowing freely.
Healing the body.
And calming the mind.
Open your heart.
And feel content.
And 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 surrounds you.
Always.
If there is any guidance to be received at this time.
Either a felt sense,
A word,
Or an image.
Allow yourself to receive it now.
And then simply rest back.
Now begin to become aware of the rising and falling of the breath.
And slowly start to feel yourself rising to the surface of awareness.
And just sense your body resting on the floor.
And if you're ready,
You can gradually start to move.
As if waking from a restful sleep.
And taking your time here.
There's no rush.
And if you're ready,
Maybe start to bend the knees.
And bring them towards your chest.
Give yourself a little rock here.
And if it's comfortable,
Gently roll onto one side.
And just pause for a moment here.
And just bring our intention back into your awareness.
I am enough.
Just as I am.
Next time you find yourself in reaction.
You are empowered to replace it with this intention.
And if you're ready,
Slowly come up to a comfortable seat with your eyes still closed.
For just a few more moments.
Your hands can rest on the tops of your thighs.
But if it's comfortable,
Place both hands over your heart.
And just gently bowing your chin here to your chest and pausing for a moment.
And just noticing the gentle heartbeat in the chest.
And the softness of the breath.
And the silence of the mind.
Know that you can enter here again and again.
Let's take a nice deep breath in.
And offer it through the mouth.
It's truly been my honor to be with you tonight.
Thank you so much for joining me.
The light,
The student,
The teacher in me sees and honors.
The light,
The student,
The teacher in each of you.
Namaste.
Thanks,
Ladies.
There's no rush.
Take your time.
Thanks online.
Good to have you.
Thanks,
Susan.
It's good to see you.
Yeah.
We'll see you soon.
Bye,
Terry.
Thank you.
Thanks.
