Welcome to this practice of yoga nidra.
Find a comfortable position lying on your back,
Perhaps some height under the knees or some padding under the head.
You may wish to cover your body with a blanket as your body temperature will drop.
Make any additional adjustments so that your body can be as comfortable as possible.
If you cannot lie on your back for any reason,
Find another position where you are least likely to move and can be most comfortable.
And now close your eyes and quiet your mind.
Be still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power.
Relax,
Trust,
And let go.
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 bring your intention into your awareness in the form of words,
Images,
Or as a felt sense.
If you are unclear about your intention,
Just see what appears in your field of awareness.
Repeat your intention silently three times.
As we enter this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make any 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 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.
Now 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 in the third eye,
The center between your eyebrows.
Now your consciousness is in direct communion with your energy body.
Now direct your full attention to your breath.
Create no struggle around breathing.
Use the breath to release any tensions.
Slowly deepen your inhalations and exhalations.
Let your breath flow in a steady,
Uniform,
Unbroken stream.
Continue until asked to stop.
Let your attention be totally connected to your breath as it flows in and out.
Bring all of your attention to the expansion and contraction of your abdomen as you breathe deeply in and out.
With each exhalation,
Release all tension held in your body.
Let go.
Breathe out any holdings in the body.
Use your breath to progressively enter a deeper level of stillness and silence.
We will continue with 10 more slow,
Deep breaths.
Count them like this.
10.
I am breathing in.
10.
I am breathing out.
9.
I am breathing in.
9.
I am breathing out.
And continue until asked to stop.
Be absorbed in the sound of your own breath.
Let yourself be more relaxed and peaceful with each breath.
And now allow your breath to return to normal.
Feel the energetic impact of the breath in the form of pulsations in the body.
Your attention allows the energy field in the body to grow and expand.
Experience it.
Energy follows attention.
Let your mind melt and merge in the river of energy flowing through your body.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
And now bring your breath into awareness,
Specifically the breath as felt in the nostrils.
Sense the movement and stillness,
The coolness and warmth,
Whatever is present.
Devote your attention to the range of sensations derived from the breath moving through the nostrils.
With your next inhalation,
Let attention follow the flow of the breath into the nostrils,
Back into the sinus cavities,
And down the back of the throat.
From here,
Attention curls forward into the mouth to experience the roof of the mouth,
The teeth,
The gums,
And lips,
Feeling all of the experiences as a loosely held field of energy,
A nebulous cloud of ever-changing sensations.
Exhale and allow attention to move forward and outside the mouth as it broadens upward to include the upper lip,
Nose,
Cheeks.
Let attention travel to the eyes,
Forehead,
Temples,
Feeling the sensations in the scalp and down the back of the head.
Resting here,
Relax and feel the various sensations present in the entire head.
Notice how this mini-galaxy of sensations arises in an unbounded space,
Effortlessly present to all that is within it.
Inhale slowly and softly guide attention to the pit of the throat.
Simply relax into the experience present at the pit of the throat.
Allow attention to flow outward along the collarbones to the shoulders and down along the arms,
Wrists,
Palms,
And fingers.
Simply remain relaxed and receptive to what is,
Whether that is something or nothing.
Allow your focus to broaden to include the torso,
Down into the bowl of the pelvis,
Behind the pubic bone in the front,
To the sacrum in the back.
Feeling the sensations and spaciousness present in the front of the hip creases,
The buttocks,
The area of the groins,
And everywhere in and around the pelvic girdle.
Allow attention to fill the thighs,
Knees,
Shins,
Now ankles and feet.
The entire lower body,
Pelvis,
Legs,
And feet bathed in awareness.
Now allow a blanket of attention to cover the feet,
Ankles,
And shins,
Thighs and hips.
A blanket of attention covering the belly,
Chest,
Arms,
And head.
Breathe and experience the entirety of the body.
Every sensation in every cell felt simultaneously and equally.
Notice how this experience,
The experience of the entire body,
Is happening in a vast,
Boundless field of evenly hovering awareness.
Relax as that space,
Boundless and free.
Just be.
Feel yourself open and allowing,
Steady and centered.
Rest back,
Empty,
Like a blue sky,
Pure capacity for experience to move through.
Every cloud that comes eventually goes.
As the sky,
You can let it come and let it go.
You know this place.
It is the part of you that can never be diminished or destroyed.
Pure,
Steady,
Timeless,
Like the sky itself.
Rest here.
Recognize that whatever has happened in your life has already gone,
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 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.
Give yourself the permission to enter into the deepest level of relaxation right now.
Let go.
Dissolve and disappear into stillness,
Empty of all doing,
All past,
All future.
Merge into the 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.
Here,
Your intention and your affirmations are actualized,
Fulfilled with effortless ease.
Bring your intention into your awareness three times in the form of words,
Images,
Or as a felt sense.
If you do not have an intention,
Just remain silent and let spirit,
Who knows what is best,
Do it for you.
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.
Have faith and trust that it has been heard and is being acted upon by a higher power of the source within you.
There is no need for you to do anything about it.
Bring your attention to the center between your eyebrows and feel all the energies of your body activated,
Purified,
And balanced.
All channels are open and the life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
Just experience.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I remain free from all of life's struggles and I shift into the next level of consciousness.
I exist beyond all beliefs.
I live in the freedom of the being that I am.
I live in perpetual response to the calling of my divine destiny.
At this time,
Sense the presence of any spiritual guides,
Mentors,
Teachers,
Or ancestors you feel connected to.
You may sense this as a universal force or energy surrounding you,
Guiding you.
Know that this presence surrounds you always.
You can draw on this presence at any time.
If there is any guidance to be received at this time,
Either as a felt sense,
Words,
Or images,
Allow yourself to receive it now.
Otherwise,
Simply rest back in the grace and protection of presence.
And now begin to become aware of the rising and falling of the breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Sense your body resting on the surface beneath it.
The quality of the air as it touches the skin.
Gradually you can move as if you were waking from a restful sleep.
Perhaps bending your knees and pulling them closer to your chest,
Rocking sideways gently.
Take your time.
Do not hurry.
If you'd like,
You can turn onto your right side and curl into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
Bring your intention into your awareness once again.
Change nothing.
Every time you find yourself in a reaction,
You are empowered to replace it with your intention.
And now you can gradually move and begin to set up with your eyes closed.
Continue to stay in this deep inner experience.
Regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted to connect you with your intention.
Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind is,
And how quiet the heartbeat is.
Be still and be grateful.
Know that you can easily enter here again and again.
And now you may gradually open your eyes.
Copyright Ā© 2020,
New Thinking Allowed Foundation
