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 will 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 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.
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.
And now bring your intention into your awareness in the form of words,
Images,
Or as a felt sense.
If you are unclear about your intention,
Just see what appears in your field of awareness.
Repeat your intention silently three times.
And now lift the right leg a few inches off the floor as you continue to breathe.
Hold.
OLD And now exhale and release the leg to the floor.
Let go completely.
Feel heaviness gliding the leg.
And now lift the left leg a few inches off the floor.
Continue to breathe as you hold,
Hold.
And as you exhale,
Release the leg.
Let go completely.
Feel heaviness flooding the legs.
And now tense and lift the buttocks,
Hips,
And pelvis off the floor.
Hold.
Old,
And now let go.
Feel the whole body letting go.
Surrender to gravity.
And now make fists and contract the arms until they lift off the floor.
Continue to breathe.
Hold.
Hold.
And let go.
Let go completely.
Surrender to the field of gravity pulling you down.
Deeper.
Thinking deeper and deeper.
Melting into the floor.
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,
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.
And now shift from thinking and doing You're 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.
And now direct your full attention to your breath.
Create no struggle around breathing.
Use the breath to release any tensions.
Slowly deepen your inhalations and exhalations.
And let your breath flow in a steady,
Uniform,
Unbroken stream.
Continue until asked to stop.
Let your attention be totally connected to your breath as it flows in and out.
And out.
Bring all of your attention to the expansion and contraction of your abdomen.
As you breathe deeply in.
.
.
And out.
With each exhalation,
Release all tension held in your body.
Let go.
Breathe out any holdings in the body.
Use your breath to progressively enter a deeper level of stillness and silence.
We will continue with 10 more slow,
Deep breaths.
Count them like this.
10.
I am breathing in.
N.
I am breathing out.
Nine.
I am breathing in.
9.
.
.
I am breathing out.
And continue at your own pace until asked to stop.
Be absorbed in the sound of your own breath.
Let yourself be more peaceful and relaxed with each breath.
And now allow your breath to return to normal.
Feel the energetic impact of the breath in the form of pulsations in the body.
Your attention allows the energy field in the body to grow and expand.
Experience it.
Energy follows attention.
Let your mind melt and merge in the river of energy flowing through your body.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
Enter an effortless state of being.
And now follow my guidance as we move through different parts of the body.
Let your attention rest on each body part as I name it without comment or judgment.
All 10 toes.
Both ankles.
Both knees.
Pelvis.
Abdomen.
Chest.
Arms.
Hands wrote.
Face.
Back of head.
Shoulder blades.
Spine Buttocks.
Halves.
HEELS soles of the feet.
Sense the whole body from the top of the head to the tips of the toes.
Whole body.
Whole body and awareness.
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 to the heart.
Lungs esophagus.
On the left side,
The stomach.
Pancreas.
Spleen On the right side,
The liver.
Gallbladder.
And the abdomen,
The adrenal glands.
Kidneys.
Intestines.
Reproductive organs.
Ladder Now bring your whole body into awareness again.
Feel the whole body contained in vast,
Spacious awareness.
Surrender the entire weight of the body to gravity.
Feel the whole body.
Where you did.
Sinking down.
With each breath in,
Sense a cushion of vital energy surrounding and permeating the body.
Until the entire body is felt as a pulsing,
Tingling energy field.
Energy surrounding every cell of the body equally.
Whole body breathing in.
Whole body breathing out.
Life force growing with each breath in.
And each breath out.
Sensing the shift now into the mental body.
Noticing the emptiness of the body.
The silence of the mind.
The mental field held in absolute stillness.
And inner tranquility.
The mind has given up its internal dialogue.
Thoughts and images moving through without comment or judgment.
And now entering the subtler dimension of the wisdom body.
Remain the neutral observer.
Receiving what is exactly as it is,
Unconditioned by the past.
Feel yourself freed from limiting tendencies and the unconscious forces of the past.
You are now free to create your experience of life.
You are the creator of your experience of life.
Moving from conditioned knowledge.
The knowing of the self within.
Dissolving into the bliss body now.
Sense the light of the source illuminating the entire being.
You have become one.
You are an emanation of the whole.
The whole being luminous.
Radiant.
Shining the light of illuminated consciousness.
Give yourself the 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.
Our future.
Merge into this space.
And be empty.
Sensations,
Thoughts,
Images.
Floating by like clouds on a clear blue sky.
Letting it all gather and dissipate.
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 is 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.
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.
Feel the presence of your own spiritual guides surrounding you and blessing you.
Accept their blessing and grace.
Embody it,
And spread it wherever you go.
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.
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 were waking from a restful sleep.
Perhaps wiggling fingers and toes.
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 side to side gently.
Take your time.
There's no hurry.
And when you're ready,
Turning onto your right side and curling into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
Bring your intention into your awareness again.
Changed 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.
Continue to stay 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.
