And as you're ready,
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.
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.
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.
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 moving 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 1,
2,
3,
4.
Exhale,
1,
2,
3,
4.
Continue on your own,
Counting silently.
Find 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.
Feeling 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.
And 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.
Let go.
Let go even more Enter an effortless state of being.
Allow yourself to respond directly and non-mentally as we move our attention through different parts of the body.
Allow your attention to move without effort or strain,
Optimizing the flow and release of energy blockages.
Brow Center.
Of the throat.
Right shoulder.
Elbow.
Rest.
Index finger.
Middle finger.
Ring finger.
And little finger.
Rest.
Elbow.
Shoulder.
Bit of the throat.
Left shoulder.
Elbow.
Wrist.
Thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Rest.
Elbow.
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.
Navel point.
Middle of the chest.
Pit of the throat.
And now gather all of your attention at the 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.
Letting it all gather and dissipate.
Come and go.
Be the space in which it is all happening.
Give yourself the permission to enter the deepest level of relaxation right now.
Let go.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I am at peace with myself as I am.
And the world as it is.
I am at peace with myself as I am.
In the world as it is.
I am at peace with myself as I am.
In the world as it is.
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.
Quality of the air as it touches the skin.
Gradually you can move now.
As if you were waking from a restful sleep.
Take your time.
There's no hurry.
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.
