Welcome to this practice of yoga nidra.
Find a comfortable position lying on your back,
Perhaps with some height under the knees or some padding under the head.
You may wish to cover your body with a light blanket as your body temperature may drop slightly.
Make any additional adjustments so that your body can be as comfortable as possible.
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 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.
Now 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 your intention into your awareness in the form of words,
Images,
Or as a felt sense.
If you do not have an intention,
Just see what appears in your field of awareness.
Repeat your intention silently three times.
And now bring your 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 towards the floor.
Scalp resting on the skull.
Neck softening and easing.
Simply be available to the entire range of sensations in the face and head.
And now drop into a sense of the whole body,
Your whole bodily presence.
Embrace this present moment 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.
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 bring your attention to the flow of breath,
Specifically the breath as it naturally moves through both nostrils.
See the breath as two separate streams rising and falling.
No effort to change or control the breath.
Simply watching the natural flow.
Now bring your attention to the breath moving through the right nostril.
Inhaling and exhaling through the right nostril.
Sensing the warmth of the breath as it passes through the right nostril.
Continue for the next few breaths.
And now bring your attention to the breath moving through the left nostril.
Inhaling and exhaling through the left nostril.
Sensing the coolness of the breath in the left nostril.
Continue for the next few breaths.
We will now visualize breathing through alternate nostrils.
On your next inhalation,
Breathe in through the right nostril and exhale through the left.
Inhale through the left nostril.
And exhale through the right nostril.
No effort or doing on your part.
Simply continue alternating the breath through each nostril.
Inhale,
One nostril.
Exhale,
Opposite nostril.
Continue on your own.
Sense the subtle coolness of the left nostril.
The warmth of the right nostril as you continue to breathe.
We will now bring attention to the third eye as we breathe.
On your next inhalation,
Breathe in through the right nostril and hold the breath as you bring your attention to the third eye,
The center between the eyebrows.
Exhale through the left nostril,
Emptying the lungs completely.
On your next inhalation,
Breathe in through the left nostril and hold the breath as you bring your attention to the third eye.
Exhale through the right nostril.
Empty the lungs completely.
Continue breathing in this way.
Holding the breath without struggle or strain.
Let the inner wisdom of the body initiate the next breath.
Inhale,
Hold at the third eye.
Exhale.
Inhale.
.
.
Bold at the third eye.
Exhale.
And now breathe normally.
Simply witnessing the breath flowing equally through both nostrils.
Breath breathing itself.
Sun and moon.
Ida and Pingala.
YEN and YANG Restore to harmony and balance.
Right and left brain becoming one,
Synchronized,
Unified whole.
Merging into oneness.
Still.
Empty.
Open.
Allow attention to rest naturally at the third eye.
Magnetically drawing attention and energy inward.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
Experience silence extending everywhere.
And now follow my guidance as we move our attention through different parts of the body.
Let the penetrating 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.
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.
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.
Gather your attention at the brow center.
Let the non-doing presence fully manifest in your third eye.
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.
Resting in witness consciousness,
Allow yourself to receive the following images and experiences.
Judge nothing,
Remaining unconditionally open and present to all that passes in the field of awareness.
Torrential rain.
A phoenix rising out of its own ashes.
A star in the sky.
Snow-capped mountains.
A golden spiderweb.
A pink rose.
And now be still.
Witnessing unattached to all that passes.
If nothing appears,
Just be aware of that.
Be totally present.
Completely absorbed.
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.
Um.
.
.
And go.
Be the space in which it is all happening.
Here,
Your intention is actualized and fulfilled with effortless ease.
If you have an intention,
Bring it into your awareness three times in the form of words,
Images,
Or as a felt sense.
If you do not have an intention,
Just remain silent and let spirit who knows what is best do it for you.
Allow this intention 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 you.
There's no need for you to do anything about it.
Bring your attention back to the center between the eyebrows.
And feel all the energies of your body from all meridians activated,
Purified,
And balanced.
All channels are open and the life force is flowing freely.
Healing the body and calming the mind.
Open your heart and feel content.
Just experience.
At this sacred moment,
Your whole being has made a major paradigm shift.
Establish yourself in total trust and faith that remains free from any need to be in control.
Feel totally unburdened and free to move in life with effortless ease.
Feel the presence of your higher self guide,
Protect,
And bless you.
Feel energy and grace fill you and surround you at all times.
Do not hesitate,
Doubt,
Or dispute it.
Let it come naturally.
Return to the third eye,
Where energies from all the meridians come into deep unification,
Integration,
Harmony,
And balance.
Establish a whole new relationship with reality,
Regardless of how it begins to show up in your life.
Knowing that you are soul,
You can witness life's experiences and let them pass by.
Right response and right actions will come through you.
With that clarity,
Keep your heart open to all conditions.
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,
The quality of the air as it touches the skin.
Gradually,
You can move as if you are waking from a restful sleep.
Perhaps wiggling fingers and toes.
Allowing 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,
Maybe rocking side to side gently.
Take your time,
There's no hurry.
And when you're ready,
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 once again.
Change nothing.
Every time you find yourself in reaction,
You were empowered to replace it with your intention.
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 intention.
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.
This concludes our practice of Yoga Nidra.
Namaste.
