Welcome to this practice of yoga nidra meditation.
This practice is best on lying down or in whatever comfortable position you prefer.
The important thing is that your body is supremely comfortable.
So taking a few moments now to make any adjustments so that your body feels supported and comfortable.
When you're ready,
Close your eyes and quiet your mind.
Be still.
Let go of all thoughts,
Worry,
Contention.
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.
Now bring 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,
Tongue resting in the mouth,
Lower jaw gently opening,
Softening,
Allowing the cheeks to soften toward the floor,
Scalp resting on the skull,
Neck softening,
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 is going.
Let come that which is coming.
This becomes your connection to source.
Maintaining this inner stillness,
Make any final adjustments to be fully comfortable.
You may wish to place a blanket over your body or an eye pillow over your eyes.
As we enter this next phase of yoga nidra,
It's best if you can 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,
You 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 your eyebrows.
Now your consciousness is in direct communion with your energy body.
Now become aware of the rising and falling of the breath.
Simply relax and observe the breath.
Notice if the breath is fast or slow,
Deep or shallow.
Whatever is happening,
Simply relax and witness the breath.
Now gently deepen your inhalations and exhalations.
Stay connected to every breath in,
Every breath out.
As you inhale,
Know that you are inhaling.
As you exhale,
Know that you are exhaling.
Now we will inhale and exhale to a count of four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Continue on your own,
Counting silently,
Finding your own rhythm,
Soft and easy.
Release any struggle to make anything happen.
If any thoughts come into your mind,
Simply bring your attention back to the count.
Belly rising as you inhale,
Belly falling as you exhale.
Feel yourself becoming more relaxed and peaceful with each breath.
Breath becoming longer,
Slower,
And deeper.
Tranquility,
Stillness,
And peace.
Washing over you with each outgoing breath.
Now breathe normally.
Observe the breath becoming very quiet and still,
Almost non-existent.
Let the breath breathe itself.
Sink down into the silence beneath the mind.
Let go of any effort to make anything happen.
Drop into that silent space where all doing stops.
Experience silence extending everywhere.
Enter an effortless state of being.
Now follow my guidance as we move our attention through different parts of the body.
Let your detached attention release the dormant healing power trapped in the meridians and connected organs to carry out the healing from within.
As I guide you from point to point,
Remain in non-doing,
Silent awareness.
Resolve to yourself that you will stay alert and awake.
Now bring your undivided attention to the brow center,
Pit of the throat,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
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 toe,
Third toe,
Fourth toe,
And fifth toe,
Left ankle,
Left knee,
Left hip,
Middle of the pubic bone,
Navel point,
Middle of the chest,
Pit of the throat,
And back to the brow center.
And now as I name each organ,
Feel energy moving with attention,
Nourishing and vitalizing each organ.
Even if you don't know where the organs are,
Your body does.
Bring your attention now to the heart,
Lungs,
Esophagus,
On the left side,
Stomach,
Pancreas,
Spleen,
On the right side,
The liver,
Gallbladder,
And the abdomen.
Bring your attention to the adrenal glands,
Kidneys,
Intestines,
Reproductive organs,
Bladder.
And now bring your whole body into awareness.
Feel the whole body contained in vast,
Spacious awareness.
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.
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 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 what 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.
Now 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.
In this domain of integration,
You are witness of all that is happening,
But doing nothing to make it happen.
All that can never be done by your doing can happen only in the non-doing presence of your being.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Feel it,
Experience it,
Be it.
Hand over all fear,
Apprehension,
And anxiety about all that you want to change,
Control,
And manage.
Let go of all doing.
Replace 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.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I allow my body to create a profound healing shift right now.
Every cell in my body is filled with the radiant healing light from within.
I shift out of reactive feelings and allow myself to accept and feel what is in my body.
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 anytime.
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,
The quality of the air as it touches the skin.
Gradually,
If you'd like,
You can move as if you are waking from a restful sleep.
If you'd like,
You could bend your knees and pull them closer to your chest,
Rocking sideways gently.
Take your time.
Do not hurry.
And when you're ready,
If you'd like to,
You could turn onto your right side and curl into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
And now you can gradually move and begin to sit up with your eyes closed or remain lying down,
Whatever feels right to you.
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.
Become aware of your body and bring a deep sense of peace and contentment with you.
As you bring awareness 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.
This concludes our yoga nidra practice.
