So if you're comfortable doing so,
You can close your eyes.
And begin to quiet your mind.
Be still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power,
Whatever that means to you.
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.
So in this part,
We'll be tensing the muscles as we breathe in and then relaxing them as we breathe out as a way of helping the physical body to relax even further.
So do this to your comfort level.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout your shoulders,
Arms,
And fists.
Tighten.
Tighten even more.
And now let go completely.
Relax.
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 hips,
Legs,
And feet.
Tighten,
Tighten,
Hold,
Hold.
Let go.
Let go completely.
Relax.
Observe the flood of energy in your legs.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face.
Tighten.
Tighten.
Now let go completely.
Relax.
On your next exhalation.
Let go even more.
Observe and feel the energy extending to all the muscles,
Nerves,
And cells of your entire body.
Release any holding.
Anywhere.
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,
Returning 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 directly and non-mentally to my words.
Allow any disturbances,
External or internal,
To draw you more deeply within.
And now shift from thinking and doing.
To feeling and being.
Do absolutely nothing from now on.
Drop into the deepest state of tranquility,
Stillness,
And peace in the spot between your eyebrows,
The third eye.
Now your consciousness is in direct communion with your energy body.
And now follow my guidance as we begin the relaxation breath.
Breathing in deeply.
Fill your lungs from the bottom to the top as if you were filling a water bottle.
As you breathe out,
Empty your lungs from the top to the bottom.
Let your breath be slow and steady.
Observe the movement of your abdomen and chest.
Stay connected to the feeling of the release of tension.
And the deep feeling of relaxation.
Let this feeling extend to every part of your body.
Let this entire process of breathing be the vehicle for deepening your relaxation.
And now redirect your full attention to your breath.
Bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.
Create no struggle around breathing.
Use the breath to release any tensions.
Let the flow of your breath be steady and uniform as much as possible.
With each breath out.
Release any tension held in your body.
And any anticipations in your mind.
Let go.
With each breath in.
Fill every nerve and cell with pulsating,
Healing energy.
And now breathe normally and be still.
Bring your total attention to the energy field felt in the form of sensations in your body.
Let all the tension simply melt,
Drain away,
And dissolve in the expanding energy field.
Bring your attention to the eyebrow center.
Empty your body and mind and enter deeper levels of stillness and silence.
Do absolutely nothing from now on.
Settle into the silent source of your being.
Calm.
Compassionate.
Creative.
So.
And now,
As I name each body part,
Bring your total attention accompanied by a feeling of heaviness.
Sinking.
Like a stone in water.
Both feet.
Heavy like stones.
Calves and knees.
Heavy.
Sinking.
Deeper.
Thighs and hips very heavy.
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.
Now 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 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 light.
Like a fluffy cloud.
Both feet,
Limp and light.
Calves and knees.
Empty and free.
Thighs and hips.
Hollow.
Weightless.
Abdomen,
Chest,
And back.
Light and empty.
Shoulders,
Arms,
And palms.
Floating head,
Hollow.
Empty.
Sense the emptiness of your body.
And the silence of your mind.
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.
Allow yourself to merge into this space.
And be empty.
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.
Yourself.
Feel completely safe and comfortable.
As you hand yourself over to the power and protection of the self.
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.
Feel yourself as time transcendent presence right now.
Here,
Your intentions and affirmations are actualized and fulfilled with effortless ease.
If you have a part that would benefit from more access or connection to self-energy,
Make that your intention now.
Repeat your intention now silently three times.
Allow it 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.
There is no need for you to do anything about it.
Allow your entire being to respond spontaneously and effortlessly to what I say.
I return to the innate wisdom of my body to heal itself.
I remain in restful awareness.
I let the radiant light of love melt and disperse the blocks in my body and mind.
I am released from the self-image created by my parts to experience the infinite potential unfolding from within me.
Establish yourself firmly in faith and trust to receive the grace,
Protection,
And guidance of the higher self within you.
The more often you go to your source,
The easier it will be to return there,
And the longer you can stay there.
Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.
You are the emissary of light and love.
Carry it everywhere you go.
And to everyone you meet.
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.
Slowly feel yourself beginning to rise to the surface of awareness.
Sense the body resting on the floor or chair or bed.
Sense the quality of the air as it touches the skin.
Gradually you can move as if you are waking from a restful sleep.
Maybe bending your knees and pulling them closer to your chest.
Rocking side to side gently.
Take your time.
Do not hurry.
And then if you're lying down and you'd like to,
You can just 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 again.
Change nothing.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
And now you can gradually move and begin to sit up with your eyes closed,
If you'd like to,
Or open.
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 intention.
With yourself.
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 if your eyes are closed,
You may now gradually open your eyes.
