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 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 follow my guidance as we take three deep breaths.
Ready?
Let's inhale together.
Hold the breath in,
Closing off the throat.
And when prompted by the inner urging of the body,
Release the breath slow and steady.
Breathe normally.
Second breath now.
Inhale together.
Hold the breath in,
Closing off the throat.
Allowing tension to build,
Holding a bit longer without struggle.
And when prompted,
Release the breath fully.
Expelling from the body whatever it no longer needs.
Deep-seated tensions leaving your body with the breath.
Breathe normally now.
And third breath,
Inhale together.
Hold the breath in,
Closing off the throat.
Holding even longer now,
But without strain.
And when prompted,
Release the breath.
Breathing it all out.
Letting it all go until there is nothing left.
Until you are completely empty.
Open.
Breathe normally.
Simply allow the breath to rise and fall in its own rhythm.
The breath becoming progressively quieter and more still.
Until it is almost impossible to detect.
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.
And 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.
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.
And 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 wonderful 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.
Redirect your full attention to your breath.
Create no struggle around breathing.
Use the breath to release any tensions.
Slowly deepen your inhalations and exhalations.
Let the exhalation be longer than the inhalation.
And let the flow of your breath be steady and uniform as much as possible.
Bring your undivided attention to the movement of your abdomen and chest as you breathe in.
And out.
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.
Relax.
Breathing out,
Let go of holding anywhere in your body.
Let go even more.
With the next breath in,
Visualize your body renewed and revitalized with new life.
Empty your body and mind and enter deeper levels of stillness and silence.
And now breathe normally and be still.
Bring your total attention to the pulsating energy field felt in the form of sensations in your body.
Observe how your attention feeds the expansion of the pulsating energy field.
Energy follows attention.
Feel all the tension in your mind and tightness in your muscles melt away.
Let all the tension simply melt,
Drain away and dissolve in the expanding energy field.
Bring your attention to your eyebrow center.
Recognize your deep connection to the original source of life force.
The life energy that sustains your life and is an extension of your soul.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
Experience silence extending everywhere.
And now,
As I name each body part,
Bring the sensation of cold to this area.
Maintain detached awareness.
Both feet.
Icy wet.
Both knees.
Biting cold.
Piercing the skin.
Thighs and hips.
Ice cold.
Penetrating.
Wet.
Abdomen,
Chest,
Back.
Chilled to the very bone.
Shoulders,
Arms,
And palms.
FRIGID shaking Whole body cold.
Chill to the bone.
Wind howling.
Swirling snow.
Shivering.
Chattering.
And now shift your attention and bring a sense of warmth to the whole body,
As if you were sitting in front of a fire.
Both feet.
Warm,
Dry.
Both knees.
Glowing with heat from the closeness of the fire.
Thighs and hips warm.
Toasty.
Abdomen,
Chest,
And back.
Radiating heat.
Shoulders,
Arms,
And palms.
Filled with heat.
The whole body radiating heat.
Sun beating down.
Skin prickling with perspiration.
Whole body warm.
Lying in the sun.
Rest back in neutral awareness.
Witness the whole body held in absolute stillness.
And now bring your attention to a constricted or dense part of the body.
Though you may not consciously recognize the cause of this feeling,
The innate intelligence of your body knows how to resolve it.
Breathe into this area.
Make space for it.
Give it room to move.
Loosen.
Disperse.
Dissolving.
Lightning The body releasing whatever it no longer needs.
Now sense the body's healing energy streaming towards this area.
As if it were attracting it like a magnet.
Watch this part of your body returning to wholeness.
Vitality.
As it is surrounded by this healing light.
With each inhalation,
Begin to sense the body as more energy than density.
Until the whole body is felt as a pulsing,
Tingling energy field.
Any emotions,
Thoughts,
And fears that may have contributed to the imbalance can now be released and resolved.
See and feel the whole body,
Healed and whole.
Give yourself the permission to enter into the deepest level of relaxation right now.
Let go.
There's nothing to do or achieve.
Dissolve and disappear into stillness.
Open.
Empty of all doing,
All past.
All 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.
Come and go.
Be the space in which it is all happening.
Here,
Your intention and your affirmations are 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.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I allow my body to create a profound healing shift right now.
I allow my body to create a profound healing shift right now.
I allow my body to create a profound healing shift right now.
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 or toes.
Maybe bending your knees and pulling them closer to your chest,
Rocking side to side gently.
Allow for any gentle stretches or movements that would feel good to your body.
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.
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 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.
