And just start to settle into whatever you're laying down against,
Whether it be a mat or a blanket.
And just allow the eyes to close.
And start to quiet your mind.
Make sure you're supremely comfortable to enter into this practice of yoga nidra.
And just 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 letting go even more.
Feel a deep sense of peace and contentment in your heart.
And now allow yourself to receive this ancient prayer,
Which captures the spirit and intention of this practice.
Lead me from the unreal to the real.
Lead me from darkness to light.
Lead me from the time-bound state of contentment in your heart.
Lead me from the real to the real.
Lead me from darkness to light.
Lead me from the time-bound state of consciousness to the timeless state of being that I am.
And during this time,
I will participate wholeheartedly in this process and trust that whatever issues are in the way of my full expression will be released spontaneously and effortlessly.
I let go of any struggle or effort to make anything happen.
And go ahead and bring your palms together,
Maintaining this inner awareness.
We're just going to gently start to rub the palms together.
Keep rubbing.
And rub a little bit more.
And then to the degree that you're comfortable,
Place the fingertips over the eyes and the palms of your hands along the face.
If you're not comfortable touching your face,
You can rest the fingertips and palms up on the scalp of the head.
And just allow the palms to touch the entire face of the surface.
And to the extent that you're comfortable,
We'll start massaging the face.
Go ahead and take the fingertips up towards the eyebrows and just massage around the eyebrows,
Making little circles with the fingers.
And moving up towards the hairline through the forehead.
And if you're not comfortable with touching your face,
You can imagine the fingertips coming up towards the hairline or just massage the scalp.
And then gently work the fingers down towards the temples,
Massaging and circling the fingers at the temples.
And then move down the joint of the jaw all the way to the chin.
Massage around the parentheses of the mouth and up to the bridge of the nose,
Around the orbits of the eyes.
And then moving towards the ears,
Massaging in front of and behind the ears.
Just make little circle movements down the earlobe all the way to the bottom.
And when you reach the bottom,
Maybe gently pull on the lobe.
Feeling tension and holding just melt away.
And then squeeze the back of the neck,
Maybe even down towards the shoulders.
And as you're comfortable,
Place the entire surface of the palms and the fingertips on the eyelids and the palms on the face.
If you're not comfortable with this,
Place the hands up on your scalp.
And take a big breath in and let go,
Drop all the expression from the face.
And take another deep breath in and let go even more.
Release your arms to your sides.
When you can cover your arms,
And if using an eye pillow,
You can place it over your eyes.
Feel the impact flooding the whole body and the entire being.
Bathe in the sensation.
And 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.
The tongue resting in the mouth.
The lower jaw gently opening and softening.
Allow the cheeks to soften towards the floor.
The scalp resting on the skull.
The neck softening and easing.
Simply be available to the entire range of sensations in the face and head.
Now drop into a sense of your whole bodily presence.
Embrace this present moment's experience undistorted by what you like or don't like.
Let go of what's going.
Let come what's coming.
Then let go.
Let go,
Even more.
Feel a deep sense of stillness expanding everywhere.
Totally absorbed and fully engaged in the flood of energy.
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.
Resolved 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.
In yoga nidra you enter the subconscious pranic field.
Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.
Shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax.
Drop into the deepest state of tranquility,
Stillness and peace.
Bring your attention to the flow of breath.
Specifically the breath as it naturally moves through both nostrils.
See the breath is two separate streams rising and falling.
No effort to change or control the breath.
Simply watching the natural flow.
Now bring your attention to the breath,
Moving through the right nostril.
Inhaling and exhaling through the right nostril.
Sensing the warmth of the breath as it passes through the right nostril.
Continue for the next few breaths.
Now bring your attention to the breath,
Moving through the left nostril.
Inhaling and exhaling through the left nostril,
Sensing the coolness of the breath in the left nostril.
Continue for the next few breaths.
Now begin to visualize breathing through alternate nostrils.
On your next inhalation,
Breathe in through the right nostril and exhale through the left.
Inhale through the left nostril.
And exhale through the right.
No effort or doing on your part.
Simply continue alternating the breath through each nostril.
Inhale one nostril.
Exhale the other.
Continue on your own.
Sensing the subtle coolness of the left nostril and the warmth of the right nostril as you continue to breathe.
Now bring our attention to the third eye as we breathe.
Online out.
On your next inhalation breathe in through the right nostril and hold the breath as you bring your attention to the third eye.
And than exhale to the left nostril,
Emptying the lungs completely.
As you bring your attention to the third eye.
And exhale through the right nostril,
Empty the lungs completely.
Continuing to breathe this way.
Holding the breath without struggle or strain.
Letting the inner wisdom of the body initiate the next breath.
Inhale,
Hold at the third eye.
And exhale.
Inhale,
Hold at the third eye.
Exhale.
Now breathe normally.
Simply witness the breath flowing equally through both nostrils.
Breathing itself.
Right and left brain becoming one synchronized unified whole.
Merging into oneness.
Allow attention to notice the breath flowing equally and allowing attention to the third eye.
Allow attention to naturally rest at the third eye.
Experience silence extending everywhere.
On your next inhalation,
Draw the breath from the tips of the toes up to the top of the head.
As you exhale,
Draw the breath down from the top of the head to the tips of the toes.
Repeat for the next few breaths.
This time as you inhale,
Draw the breath in from the ankles to the top of the head.
And exhale the breath down from the top of the head to the ankles.
Now draw the breath in from the knees to the top of the head.
And exhale the breath down from the top of the head to the knees.
Inhale from the perineum at the base of the spine up to the top of the head.
And exhale the breath down from the top of the head to the perineum at the base of the spine.
Inhale from below the navel up to the top of the head.
And exhale the breath down from the top of the head to below the navel.
Inhale from the solar plexus up to the top of the head.
And exhale the breath down from the top of the head to the solar plexus.
Inhale through the heart center.
Exhale out through the crown of the head.
Inhale through the throat.
Exhale out through the crown of the head.
Inhale through the third eye.
Exhale out through the crown of the head.
Merge into the subtle upward flow of energy.
All separation dissolving in a background of evenly hovering awareness.
Feel yourself open and allowing,
Steady and centered.
Rest back,
Empty,
Like a blue sky.
Pure capacity for experience to move through it.
Every cloud that comes eventually goes.
As the sky,
You can let it come and let it go.
You know this place.
That is the part of you that can never be diminished or destroyed.
Pure,
Steady,
And timeless.
Like the sky itself.
Rest here.
Recognize whatever has 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 what it no longer needs.
You don't need to be here.
You don't need to hold onto it anymore.
Give it to the sky to hold for you.
Your life experience has the power to help you become who you were meant to be.
You already have what you need.
Let this knowingness permeate every part of the body.
Sending an ever expanding sense of peace throughout.
Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.
Here,
There remains nothing to do or achieve.
You've entered the domain of grace.
In this domain of integration,
You're a witness of all that is happening,
But doing nothing to make it happen.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Feel it.
Experience it.
You are the witness of all that is happening.
You are the witness of all that is happening.
You are the witness of all that is happening.
You are the witness of all that is happening.
Go deeper into the third eye.
Let it carry out your intentions,
Prayers,
And affirmations.
Hold your intention firmly and clearly with deep feeling and faith.
Establish it at the altar of your heart.
In the third eye,
You are empowered to create what you pray for,
Visualize and affirm.
Your prayers and intentions are carried out at the deepest core of your being.
Feel your intention is now being assimilated and adopted by all levels of your body and your being.
Completely integrated,
Totally digested,
And fully actualized.
Let it carry out your intention.
Know that this presence always surrounds you.
You can draw on it at any time.
If there's any guidance to be received at this time,
Either as felt sense,
Words,
Or images,
Allow yourself to receive it now.
Otherwise,
Simply rest back in the grace and protection of the presence.
Now begin to become aware of the rising and falling of the breath.
Just pay attention to the breath.
Slowly feel yourself gently rising to the surface of awareness.
Sense your body resting on the floor.
The quality of the air as it touches the skin.
Gradually you can move as if waking from a restful sleep.
If you'd like to stay here on the floor for a bit longer,
You can stay.
Otherwise,
If you're ready,
Gently bend your knees,
Pull them in towards the chest and gently rock here.
Take your time.
When you're ready,
Gently roll to your right side with your knees in close to the chest.
Just take a moment to rest here.
And if something came into your attention for your intention today,
Bring it back into your awareness and change nothing.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
And when you're ready,
You can gradually move and begin to sit up with your eyes still closed.
Stay in this deep connected state.
And just notice here how relaxed the body is.
How soft the breath.
How silent the mind.
And how quiet the heartbeat.
Be still and be grateful.
And know that you can enter here again and again.
And regardless of what you consciously recognize that has or has not changed,
Know that something deep within you has shifted.
And when you're ready,
Bring your attention back to the body.
Thank you for practicing yoga nidra with me and a beautiful rest of your day.
Jai Bhagwan.
Victory to the spirit.
