Record.
And go ahead and get yourself comfortable here.
So today we are gonna be using the massaging of the face,
Palming of the face.
So before you get too comfortable with your arms by your sides,
Just in a minute here,
I'll cue you up,
But we'll go ahead and massage around the face just to release some tension.
But if you're ready,
We're gonna start with the opposite stretch here.
So on your inhale,
You're gonna take your arms above your head.
And as you breathe in,
Reach your fingers and toes as far away from each other as you can.
Stretch,
Stretch,
Stretch,
Stretch.
And exhale,
Release.
We're gonna do that two more times.
Inhale,
Stretch your fingers and toes away from each other.
Stretch,
Stretch,
Stretch,
Stretch.
And exhale,
Release.
Last time,
Inhale,
Stretch fingers and toes away from each other.
Stretch,
Stretch,
Stretch,
Stretch.
And exhale,
Release.
And go ahead and bring your arms back to your sides.
And take one last breath in.
And release the tension in your belly with the outgoing breath.
Start to feel a blanket of heaviness washing over the face and the arms,
The weight of the spine,
The legs,
And the whole body.
And then close your eyes and quiet your mind.
And 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,
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.
And now allow yourself to receive our intention as I repeat it.
Let your whole body listen to what I say.
I release my need to be in control.
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.
And now it's time for your body to rest.
And maintaining this inner awareness,
Go ahead and bring your palms together and gently start to rub them.
Keep rubbing.
And then to the degree that you're comfortable,
Place your fingertips on your eyelids and the entire surface of the palms touching your face.
And if you're not comfortable touching the face,
You can let the fingertips rest on the crown of the head,
Or just imagine your fingertips moving.
But to the degree you're comfortable,
Start to take your fingertips and make tiny circles.
So make tiny circles from the eyebrows up to the hairline.
And maybe you go back into the scalp a little bit here.
And then down towards the temples.
And then to the joint of the jaw.
And if you notice you find a spot that feels tender and you wanna stay there a bit longer,
Just do what might feel good for you in this moment.
And then maybe you move down the jawline towards your chin and around the parentheses of the mouth.
Up into the cheeks and up the bridge of the nose.
And then around the orbits of the eyes.
And then moving back out towards the joint of the jaw and pausing for just a moment.
And then taking your index finger and thumb,
Grab outside the ears here and go ahead and massage all along the outer rim of the ear.
Taking your time coming all the way down towards the earlobes and then gently pulling on the earlobes.
Maybe feel the tension just melt away.
And then squeezing the back of the neck down towards the shoulders.
Maybe along the shoulders.
And then again,
To the degree you're comfortable,
Place your fingertips on your eyebrows and your hands rest on your cheeks.
Now drop all expression from the face.
Take a deep breath in.
And on your exhale,
Just let go.
Take another deep breath in.
And exhale,
Sigh it out.
You can release your arms to your sides if you need a little bit of support here.
You can release your arms to your sides.
If you're using an eye pillow,
You can go ahead and bring your eye pillow.
Cover your arms if you're using a blanket.
And just feel the impact flooding the whole body and the entire being.
Just bathe in the sensation.
Feel yourself descending down.
Into the stillness beneath the mind.
Enter the deepest state of letting go right now.
Release any struggle to make anything happen.
Just relax.
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.
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.
And now follow my guidance as we begin the relaxation breath.
As you breathe in,
Fill your lungs fully and completely from the bottom to the top,
As if you're filling a water bottle.
And as you breathe out,
Empty your lungs from the top to the bottom.
Let your breath be slow and steady.
Breathing in,
Deeply fill your lungs from the bottom to the top.
And as you breathe out,
Empty your lungs from the top to the bottom.
And stay with this breath,
Observing the movement of your abdomen and chest.
Stay connected to the wonderful feeling of the release of tension.
And the deep feeling of relaxation.
Let this feeling extend to every part of your body.
Now redirect your full attention to your breath.
Create no struggle around breathing,
Just use the breath to release any tension.
Slowly deepen your inhales and your exhales.
Let the flow of your breath be steady and uniform as much as possible and without strain.
Bring your undivided attention to the movement of your abdomen and chest as you breathe in,
And out.
With each breath out,
Release any tension held in your body and anticipations in your mind.
Let it go.
With each breath in,
Fill every nerve and cell with pulsating healing energy.
Just relax.
With the next breath in,
Visualize your body renewed and revitalized with new life.
Now breathe normally and be still.
Bring your total attention to the movement of your abdomen and chest as you breathe in and out.
Bring your total attention to the pulsating energy field felt in the form of sensation in your body.
Observe how your attention feeds the expansion of the pulsating energy field.
Your energy follows attention.
Feel all the tension in your mind and tightness in your muscles just melt away.
And bring your attention to your brow center.
Recognize your deep connection to the original source of life,
The life energy that sustains your life and is an extension of your soul.
Drop into that silent space we're all doing and enter an effortless state of being.
Follow my guidance as we move our attention through the body.
Sense subtle energy following attention,
Bringing healing and balance to the whole body.
Let your attention rest on the body.
Bring healing and balance to the whole body.
Let your attention rest on the bottom of the right foot,
Heel,
Ankle,
Lower leg,
Right knee,
Thigh,
Left knee,
Right knee,
Left knee,
Right knee,
Left knee,
Right knee,
Left knee,
Right knee,
Left knee,
Right knee,
Left knee,
Right knee,
Left knee,
Right knee,
Left knee,
Right knee,
Feel energy expanding into the whole right side of the body from the bottom of the right foot to the palm of the right hand,
The whole right side,
Whole right side of the body in awareness.
Now,
Let your attention rest on the bottom of the left foot,
Heel,
Ankle,
Lower leg,
Left knee,
Thigh,
Waist,
Left side of the chest,
Left armpit,
Shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Back of the left hand,
Little finger,
Ring finger,
Middle finger,
Index finger,
Left thumb,
The palm of the left hand,
Heel,
Feel energy expanding into the whole left side of the body from the bottom of the left foot to the palm of the left hand,
The whole left side,
Whole left side of the body in awareness.
Now,
Become aware of both sides of the body.
Become aware of the whole body.
Feel energy expanding from the bottom of both feet to the palms of both hands.
Feel the whole body balanced as one integrated whole,
The whole body bathed in an evenly hovering awareness.
And give yourself the permission to enter the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Dissolve and disappear into stillness.
Open and empty of all doing,
All past,
All future.
Merge into this space and be empty.
Sensations,
Thoughts,
Images floating by like clouds on a clear blue sky.
Letting it all gather and dissipate.
Come and go.
Be the space in which it is all happening.
Allow yourself to receive our intention as I repeat it.
Feel every cell of your body receiving these words.
I release my need to be in control.
I release my need to be in control.
I release my need to be in control.
Bring your attention back to the space between the eyebrows and 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.
Here 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 being,
Completely integrated,
Totally digested,
And fully actualized.
And establish yourself firmly in faith and trust to receive the grace,
Protection,
And guidance of the higher self within you.
The more 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.
And now begin to become aware of the rising and falling of the breath.
And if you're ready,
Slowly feel yourself beginning to rise to the surface of awareness.
And sense the body resting on the floor.
And if you'd like,
You're welcome to start to gently move your body as if waking from a restful sleep.
If you'd like to stay lying down a bit longer,
You're welcome to do so.
And if you're ready to start to move,
Maybe bending the knees and pulling them in towards your chest.
And if it's comfortable taking your time,
Gently roll onto one side,
Let your head rest on your arm or a blanket,
And just pause here.
And bring our intention back into your awareness again.
I release my need to be in control.
The next time you find yourself in reaction,
You are empowered to replace it with your intention.
And if you're ready,
Slowly come up to a comfortable seat with your eyes still closed for just a few moments.
Staying connected here to this deep sense of inner awareness.
And if it's comfortable,
Place one hand on your belly and one on your heart.
Gently bow your chin to your chest.
Giving yourself gratitude.
And just pausing here to feel the breath.
Maybe noticing the gentle heartbeat in your chest,
The quietness of the mind,
And the softness of the breath.
Know that you can enter here again and again.
Let's take a deep breath in.
Nice open mouth exhale.
Ah.
I thank you so much for joining me tonight.
Have a beautiful rest of your evening.
And Jai Bhagwan.
Victory to the spirit.
Victory to the spirit.
