Welcome to this practice of yoga nidra.
Find a comfortable position lying down on your back,
Perhaps with some height under the knees or some padding under the head.
Be sure to cover your body as your body temperature will drop,
Making any additional adjustments so that your body can be completely comfortable.
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 place the arms on the floor above your head.
Inhale and stretch the arms and legs in opposite directions.
Stretch,
Stretch,
And release.
Keep the arms above the head.
Again,
Inhale and stretch,
Stretch,
Stretch,
And release.
Last time,
Arms and legs in opposite directions.
Stretch,
Stretch,
Stretch.
Now let go completely.
Allow the arms to come to the sides.
Take one last breath in and release the tension in your belly with the outgoing breath.
Feel a blanket of heaviness washing over the face,
The arms,
The weight of the spine,
The legs,
Whole body.
And now with the eyes closed,
Begin to 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.
If you have an issue that you would like clarity or resolution on,
Bring it into your awareness now.
Trust that whatever needs to happen will happen spontaneously and effortlessly.
Let go of any effort to make anything happen.
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 are 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,
We enter the subconscious energy field.
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,
The center between the eyebrows.
Now your consciousness is in direct communion with your energy body.
And now bring your breath into awareness.
Become aware of your natural breath pattern without trying to control or change it.
Just watch and observe the movement.
You may find the breath to be fast or slow,
Deep or shallow.
Whatever is happening,
Simply relax and witness the breath.
Remain connected to every breath in,
Every breath out.
If any thoughts come into the mind,
Just let them go and bring your attention back to the breath.
Belly rising as you inhale,
Belly falling as you exhale.
You now feel that the breath is becoming very quiet,
Very still,
Almost non-existent.
Feel a profound sense of peace descending over the body and being.
Allow the mind to let go into it.
Merge into oneness.
Let go.
Let go even more.
Enter an effortless state of being.
And now bring your breath into awareness again.
Specifically,
The breath is felt in the nostrils.
Sense the movement and stillness,
The coolness and warmth,
Or 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 arm,
Wrists,
Palm,
And fingers.
Simply remain relaxed and receptive to what is,
Whether that is something or nothing.
Allow 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 free from restrictions of mind.
Divine energy awakens.
From this moment on,
Allow yourself to shift from effort to grace.
This is the nourishment of divine energy.
Let the spirit force work for you,
Providing you with complete divine protection and guidance.
All powers beginning to manifest in your life,
Giving you a whole new level of vitality,
Strength,
And courage.
A new sense of freedom,
Fulfillment,
And joy filling your heart.
Bathe in a complete sense of relief now that you have arrived.
You are unburdened and free,
Feeling completely at peace with yourself and the world that surrounds you,
Feeling very safe in this protection.
Your body is luminous,
Radiant,
Emanating light from every pore of your skin,
Manifesting through your eyes.
Know that you can return here again and again.
The channel is now open.
Feel that your whole body and every cell is vibrating at a whole new frequency,
Different from anything you have ever known before.
The energy field begins to extend beyond your body and spreads everywhere.
This is a new dimension,
The dimension of being,
Not doing,
Because when you arrive,
There's nothing to be done.
Give yourself permission to enter into the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Dissolve and disappear into stillness,
Open,
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.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I am open to receive divine guidance.
I am open to receive divine guidance.
I am open to receive divine guidance.
At this time,
Feel the presence of any guides,
Mentors,
Teachers,
Or family members 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 the body resting on whatever surface you are on,
The quality of the air as it touches the skin.
Gradually,
You can move as if you are waking from a restful sleep,
Allowing for any gentle stretches or movements that would feel good to your body.
If you'd like,
You can bend your knees and pull them closer to your chest,
Rocking sideways gently.
Take your time.
Do not hurry.
And then if you'd like,
Just turn on to the right side and curl into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
Bring the situation or issue into your awareness again.
Surround it with the light of your neutral awareness.
Ask the wisdom body to show you what you need to see or to know about the situation.
If nothing arises,
Trust that spirit is working for you.
And now you can gradually move and begin to sit up with your eyes closed.
Continue to stay deep 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 inner wisdom.
Become aware of your body and bring a deep sense of peace and contentment with you as you bring awareness and attention back to the body.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind is,
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.
This concludes our practice of yoga nidra.
