This yoga nidra is designed to help you drop into a deep and restorative,
Restful sleep.
As you get ready,
Make sure you are in a comfortable position where you can naturally fall into sleep at the end of this meditation.
I will not bring you out.
Now get comfortable.
And 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.
We will now move our attention into the body to release trapped energy and move deeper into total relaxation.
If you cannot have undue pressure in the head for any reason,
It is important that you breathe normally as you tense the body.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout the shoulders,
Arms,
And fists.
Tighten.
Tighten even more.
And now let go completely.
On your next exhalation,
Relax even more.
Let go.
Observe and feel the flood of energy in your arms.
This time,
As you inhale,
Deliberately induce stiffness and tension in your hips,
Legs,
And feet.
Tighten,
Tighten,
Hold.
Hold.
Now let go.
Let go completely.
Relax.
Observe the flood of energy in your legs.
This time,
Tighten and tense your entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks.
Tighten.
Tighten.
Hold.
Hold.
Now let go completely.
Relax.
On your next exhalation,
Let go even more.
Observe and feel the flood of energy extending to all the muscles,
Nerves,
And cells of your entire body.
Let your whole body go limp.
Like a ragdoll.
Relax even more.
Release any holding.
Anywhere.
Maintaining this inner stillness,
Make any final adjustments to be comfortable.
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.
Stay in touch with the sound of my voice.
And 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 field of prana.
Let your mind merge and melt into the energy body.
And go beyond the boundaries of body and mind.
And 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.
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.
And let your breath flow in a steady,
Uniform,
Unbroken stream.
Continue until last 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 these slow,
Deep breaths,
Counting down from 27.
If you lose count at any time.
Simply begin again at 27.
Count them like this.
Twenty seven.
I am breathing in.
Twenty seven.
I am breathing out.
I am breathing in.
I am breathing out.
And continue counting down 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 wherever you are in your counting,
Let it go.
And 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 follow my guidance as we move our attention through different parts of the body.
Let the power of consciousness instantly dissolve any blockages and holdings as you move through different areas of your body.
As I guide you from point to point,
Remain in non-doing,
Silent awareness.
And now bring your undivided attention.
To the brow center.
Pit of the throat.
Right shoulder.
Right elbow.
Right wrist.
Right.
Index finger.
Middle finger.
Ring finger.
And little finger.
Right wrist.
Right elbow.
Right shoulder.
Pit of the throat.
Left shoulder.
Left elbow.
Left wrist.
Left thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Left wrist.
Left elbow.
Left shoulder.
Pit of the throat.
Middle of the chest.
Right side of the chest.
Middle of the chest.
Left side of the chest.
Middle of the chest.
Navel point.
Middle of the pubic bone.
Right hip.
Right knee.
Right ankle.
Right,
Big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Right ankle.
Right knee.
Right hip middle of the pubic bone.
Left hip.
Left knee.
Left ankle.
Left big toe.
Second tone.
Third toe.
Fourth toe.
And fifth toe.
Left ankle.
Left knee.
Left hip.
Middle of the pubic bone.
Navel point.
Middle of the chest.
Of the throat.
And back to the center between the eyebrows.
The third eye.
Gather all your attention at the brow center.
Let the non-doing presence fully manifest in your brow center.
Observe the vast stillness.
And silence.
Resting in this vastness,
Allow whatever comes into your field of awareness to be present,
Without comment or judgment.
Witness it as it floats by like clouds in the sky.
And now,
As I name the body part,
Bring your total attention accompanied by a feeling of heaviness.
Sinking.
Like a stone in water.
Both feet.
Heavy.
Like stones.
Halves and knees heavy.
Sinking deeper.
Thighs and hips.
Very happy.
Like lead.
Abdomen,
Chest and back.
Gravity pulling you down.
Deeper.
Shoulders,
Arms,
And palms.
Very,
Very heavy.
Feel your entire head.
Heavy like a stone.
Give your body completely and totally to the omnipresent field of gravity.
Experience your whole body heavy like a rock.
Feel your whole body sinking.
Deeper and deeper.
Totally let go.
Into the pull of gravity.
Sinking.
Sinking.
Heavy like a stone.
Sinking deeper into stillness.
And silent awareness.
And now shift your attention.
And as I name the part of the body.
Let all the heaviness drain away.
Let your body be buoyant.
And lying.
Like a fluffy cloud.
Both feet.
Lamp and light.
Calves and knees.
Empty and free.
Thighs and hips.
Hollow.
Weightless.
Abdomen,
Chest and back.
Light and empty.
Shoulders,
Arms,
And palms.
Loading.
Hollow.
Empty.
Feel your whole body.
Empty.
Light and hollow.
Sense the emptiness of your body.
And the silence of your mind.
Enter the power and protection of your energy body.
Embrace its feathery lightness.
And feel completely safe and secure.
Feel yourself getting lighter and lighter.
Until you begin to float in the air.
Give yourself permission and freedom.
To float out of your physical body.
Release your energy body from your physical body.
Experience the freedom of this new dimension.
Released and freed from identification with your body and mind.
Free of all inhibitions,
All boundaries of your body and mind.
Past and future.
Observe your body completely at rest.
Peaceful.
Still.
Recognize that you are the spirit separate from the physical body.
Enjoy the spirit.
Breathe from all limitations.
The innate healing wisdom of the body.
Liberated.
And functioning optimally.
And now gently settle back into the physical body.
As you remain deeply established in your connection with spirit and faith and trust.
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 have entered the domain of grace.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Experience it.
The end.
Hand over all fear,
Apprehension,
And anxiety about all that you want to change,
Control,
Or manage.
Let go of all doing.
Or place it with trust and faith in the higher power.
Let your mind merge and melt into the presence.
And enter the sanctuary of silence.
Remain empty and free from all doing.
Feel yourself as time transcendent presence right now.
At this time,
Feel the presence of any guides,
Mentors,
Teachers,
Or family members that you feel connected to.
You may sense this as a universal force or energy surrounding you.
In guiding you.
Know that this presence surrounds you,
Always,
Even as you sleep.
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,
Images,
Or dreams.
Allow yourself to receive it now.
Otherwise,
Simply rest back in the grace and protection of presence.
And now allow yourself to fall into a deep and restful sleep.
Knowing that you will sleep deeply and awaken refreshed and renewed.
