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.
Be sure to cover your body with a 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.
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 bring into awareness a situation that feels incomplete.
Feel it fully.
Make it very real for you.
As if you were in the middle of it right now.
Notice where you feel that event in your body.
Fully observe the range of sensations.
If you were to describe the sensation,
What would you say?
What does it feel like?
Just be aware.
Breathe into that place of sensation.
Use the breath to be with what is there.
Not trying to make it go away.
Just use the breath to hang out with it.
Breathe into it.
Just let it be as it is.
Simply observe what you are aware of now.
Truly feel the sensation.
If it has changed or moved,
Stay with it.
Not trying to avoid any part of the experience.
Let it be fully felt.
As if to say to it,
I am willing to feel you.
Give it full permission to be.
Experiencing without trying to change anything.
It just is.
Breathe with it.
Stay with it.
Simply observe what you are aware of now.
Create space for what's there.
Don't resist what you are feeling.
Cultivate a sense of relaxation in the midst of all of it.
Make no effort to control or manipulate.
Peace out.
Spacious,
And at ease.
Continue to breathe with what is present.
Make space for it all to be.
As if to say.
.
.
It's okay that you are here.
Simply observe what you are aware of now.
If the sensation moves or changes,
Follow it patiently and easefully.
Stay with the process.
Stay present and be interested and curious about what you are feeling.
If you feel yourself moving into avoidance,
Breathe and come back to an openness to what you are feeling.
Notice what happens in your body as you remain present,
Relaxed,
And connected.
Continue to use your breath and attention to be with it all just as it is.
Simply observe what you are aware of now.
Make space for it all to be.
It just needs to be acknowledged.
Remove yourself from any tendency to control or resist.
Just let it be as it is,
Without needing it to be different.
Now bring your attention to the third eye,
The point between the eyebrows.
And drop below whatever is happening to a space of silence.
Whether the sensation has shifted or not,
Allow integration to happen with where you are now.
As we enter further into yoga nidra,
Any releases,
Shifts,
And changes that need to take place will happen spontaneously and effortlessly.
Now it is time for your body to rest deeply.
Let go of any need to make anything happen.
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.
Your 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.
As you breathe in through your nose,
Fill your lungs fully and completely without straining.
And now start exhaling through softly pursed lips as if you were blowing through a straw.
Let it be a prolonged,
Steady stream of breath and empty your lungs completely.
Breathing in completely.
And breathing out completely without straining.
Each time you exhale,
Empty your mind of all anticipations.
And empty your body of all tensions.
As you inhale,
Fill your heart with joy.
Continue to breathe with constant attention and detached awareness.
Inhaling through the nose.
And exhaling as if you were blowing through a straw.
Each time you inhale,
Drop into a deeper level of silent awareness.
And experience the balancing and relaxing impact of the parasympathetic nervous system.
Breath is calm.
Mind is silent.
Body is relaxed.
Art is unconditionally open.
And now return to your normal breathing.
And turn your attention inward.
Experience the powerful impact of vibratory energetic pulsations in the form of sensations in your body.
Let your detached awareness embrace all experiences unconditionally.
Let your mind melt and merge into it.
Now bring your total undivided attention to the eyebrow center.
And drop into the deepest level of silent stillness,
Peace,
And harmony.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
And now let your attention move to each body part as I name it.
Feel the subtle energy following attention as the body begins to heal,
Integrate,
And balance.
Bring your undivided attention to the right foot.
Left foot.
Right leg.
Left leg.
Right buttock,
Left buttock right lower back.
Left,
Lower back.
Right middle back.
Left,
Middle back.
Right shoulder blade.
Left shoulder blade.
Right arm.
Left arm.
Right palm,
Left palm.
Whole spinal cord.
Whole spinal cord.
Back of the neck.
Back of the head.
Top of the head.
Forehead Right temple.
Left temple.
Right eyebrow,
Left eyebrow.
Point between the eyebrows,
The third eye.
Right ear,
Left ear.
Right cheek Left,
Shoot.
Right jaw,
Left jaw.
Right side of the throat.
Left side of the throat.
Right collarbone.
Left Collarbone right side of the ribcage.
Left side of the ribcage.
Right side of the abdomen.
Left side of the abdomen.
And now bring your attention to the middle of the chest.
Become aware of the heart center.
Direct experience of the heart center.
Yellow Open.
And now expand your attention to each and every part of the body.
One cohesive being.
Functioning in a unified and harmonious way.
Feel the whole body in awareness.
Feel subtle energies healing and balancing the whole body.
In this deep state of awareness.
Allow the following polar experiences and their associations to arise and dissolve.
Simply allowing all experiences to move through without preference,
Labels,
Or judgment.
By remaining witness,
You are releasing your identification with pre-programmed thoughts and feelings.
Pain.
And pleasure.
Crying.
And laughter.
VIOLENT and tender.
Helpless.
And powerful.
Gradually allow visualization and accompanying sensations to fade as you bring your attention back to the third eye.
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.
And 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.
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.
Go deeper into the third eye,
Mysterious command center.
And let it carry out your intentions and prayers.
Hold your intention firmly and clearly with deep feeling and faith.
Establish it at the altar of your heart.
Know that you are established in that part of your being where your intentions are actualized and fulfilled with effortless ease.
In the third eye,
You are empowered to create what you pray for,
Visualize,
And affirm.
Your prayers and intentions are carried out at the deepest core of your being.
Feel your intention as now being assimilated and adopted by all levels of your body and your being.
Completely integrated.
Totally digested.
And fully actualized.
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 at any time.
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 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.
And allowing for any gentle stretches or movements that would feel good to your body.
When you're ready,
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,
You can 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 set 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.
