And just start to transition.
Any other shapes that feels good.
Make sure you can be really comfortable here.
We won't be doing anything with the face.
So if you want to take your eye pillow and put it on.
Now that's totally fine if you're using one 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 peace and contentment in your heart And allow yourself to receive our intention let your whole body listen to what I say I Am at peace with myself as I am and the world as it is 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 bring your attention to the face With your next exhale allow all expression to drop from the face And 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 Scalp resting on the skull Neck softening and easing Simply be available to the entire range of sensations in the face and head You Drop into a sense of your whole bodily presence Embrace this present moments experience undistorted by what you like or don't like Let go of what's going and let come what's coming And Feel yourself descending down Into the silence beneath the mind Release any struggle to make anything happen And just relax 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 You Allow any disturbances external or internal to draw you more deeply within Now shift from thinking and doing to feeling and being You absolutely nothing from now on You Simply relax As you breathe in through your nose fill your lungs fully and completely but without strain And start exhaling through softly pursed lips as if blowing through a straw Let it be a prolonged steady stream of breath and Empty your lungs completely Breathe in through the nose filling your lungs,
But without strain and Exhaling through softly pursed lips as if blowing through a straw Each time you exhale empty your mind of all anticipations And then dear body of all tension As you inhale fill your heart with joy Continue to breathe this way with constant attention and detached awareness The breath is calm Mind is silent Body is relaxed Heart is unconditionally open Now return to your normal breathing and turn your attention inward Experience the powerful impact of vibratory energetic pulsations in the form of sensation in the body And bring your total undivided attention to the brow Center And drop into the deepest level of silent stillness Peace and harmony Drop into that silent space we're all doing stops And just let go Let go even more Now let your attention move to each body part as I name it Feel subtle energy following attention as the body begins to heal Integrate and balance Bring your undivided attention to the right foot Right leg Left leg Right buttock Left buttock You right lower back Left lower back Right middle back Left middle back Right shoulder blade 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 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 ribcage Left side of the ribcage 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 Direct experience of the heart Open Now expand your attention to each and every part of the body One cohesive being functioning in a unified and harmonious way Feel the whole body in awareness Now imagine you're standing on a magnificently colored pathway Different than you've ever seen before A multitude of colored stones Reflecting light in a thousand prisms The colors penetrating through your feet as you walk As you follow this path,
The air vibrates as it moves around and through you You sense you're approaching a healing place You walk into a magnificent courtyard where there is a fountain The force of this fountain cascades in a rainbow of colors Dancing throughout the entire courtyard Millions of vibratory rays from red to orange Yellow to green Blue to violet And crystal white reflecting everywhere This is a fountain of healing energy The same energy that enlivens and heals your body You walk toward the fountain and hold out your hands To gather a little of this energy You feel the energy from the fountain pouring into your being Filling you with vibrating,
Shimmering,
Pulsing colors Flowing all around and through A strange kind of freshness filling the space that is you Feel the tingling light energy moving with deliberate intelligence To the places where holding may be stored Loosening and lightening The glimmers of your own vitality bubbling up Shimmering and rolling to a boil from deep inside Radiating strength,
Groundedness Healing and balance to every corner of your body Your body beginning to remember aliveness You are certain you know with your whole being that you are healing Your heart expanding and opening to its own vast energy Give yourself the permission to enter the deepest level of relaxation right now Nothing to do or achieve Let yourself dissolve and disappear into stillness Open and empty of all doing,
All past,
All future Allow yourself to receive our intention Let your whole body listen to what I say I am at peace with myself as I am And the world as it is I am at peace with myself as I am I am at peace with myself as I am And the world as it is I am at peace with myself as I am And the world as it is 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 And 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,
Teachers,
Or spiritual leaders mentors,
Or family members that 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 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 sense the body resting on the floor And as you're ready,
You can start to move As if waking from a restful sleep Maybe bending the knees Bringing them towards your chest,
Or just gently knocking your knees together Take your time here,
There's no rush And then as you're ready,
If you're not on a bolster,
Go ahead and roll to one side If you're on the bolster,
You can either just come up to a seat or just stay there for another breath or two We're just going to come back to our intention Bringing it back into your awareness one more time I am at peace with myself as I am And the world as it is It doesn't mean you have to agree with whatever is going on in the world We just have to make peace with where we are Use this intention anytime you find yourself in reaction this week And as you're ready,
Slowly come to a comfortable seat with your eyes still closed Hands can rest on the tops of your thighs,
Or if it's comfortable,
Place your hands over your heart Gently bowing your chin to your chest here and just pausing for a moment 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 Offer it through your mouth And release I thank you so much for joining me tonight
