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 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 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.
If you have an issue you would like clarity or resolution on,
Bring it into your awareness now.
Trust that whatever needs to happen will happen spontaneously and effortlessly.
Let go of any effort to make anything happen.
We will move our attention now into the body to release trapped energy and move deeper into total relaxation.
If you cannot have undue pressure in the head for any reason,
It is important that you breathe normally as you tense the body.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout your shoulders,
Arms,
And fists.
Tighten.
Tighten even more.
Now let go completely.
On your next exhalation,
Relax even more.
Let go.
Observe and feel the flood of energy in your arms.
This time,
As you inhale,
Deliberately induce stiffness and tension in the hips,
Legs,
And feet.
Tighten.
Tighten.
Hold.
Hold.
Let go.
Let go completely.
Relax.
Observe the flood of energy in your legs.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks.
Tighten.
Tighten,
Hold.
OLD Now let go completely.
Relax.
On your next exhalation,
Let go even more.
Observe and feel the flood of energy extending to all the muscles,
Nerves,
And cells of your entire body.
Let your whole body melt into the flood of energy you feel in your body.
Let your body go limp.
Like a rag doll.
Relax even more.
Release any holding.
Anywhere.
As we enter this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make any adjustments,
Do so now 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 Yoganidra,
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 bring your breath into awareness.
Follow and feel the entire passage of breath as it moves in.
And out.
This time,
Inhale through the nose and fill the lungs naturally.
And as you exhale,
Gently contract the back of the throat,
Creating an ocean sound.
Inhaling normally.
Exhaling with ocean sound.
Slowing the passage of breath.
No strain or struggle.
Absorbed in the sound and sensation of the exhaling breath.
This time as you inhale,
Pause for a moment at the top of the inhalation.
Before exhaling with ujjayi breaths.
Again,
Inhale fully.
Pause at the top of the inhalation.
And exhale with the ocean sound.
And now on the next breath,
Allow the breath to naturally pause at the top of the inhalation and at the bottom of the exhalation.
Inhaling fully,
Pausing at the top.
Exhale,
And allow the breath to gradually terminate at the bottom.
And now allow attention to be drawn in with the breath up to the third eye,
The center between the eyebrows.
And as you exhale,
Allow attention to softly rest at the third eye.
Continue on your own,
Undivided attention on the third eye.
As you become more relaxed,
The breath naturally becomes soft.
Shallow.
And now breathe normally.
Let go into the third eye.
Melt and merge into the field of silence.
Dissolve like a drop into the ocean of oneness.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
And now bring your breath into awareness,
Specifically the breath as felt in the nostrils.
Sense the movement and stillness.
The coolness and warmth,
Or whatever is present.
Devote your attention to the range of sensations derived from the breath moving through the nostrils.
With your next inhalation,
Let attention follow the flow of the breath into the nostrils,
Back into the sinus cavities,
And down the back of the throat.
From here,
Attention curls forward into the mouth to experience the roof of the mouth.
The teeth.
The gums,
And lips.
Feeling all of the experiences as a loosely held field of energy.
A nebulous cloud of ever-changing sensations.
As you exhale,
Allow attention to move forward and outside the mouth as it broadens upward to include the upper lip,
Nose,
Cheeks.
Let attention travel to the eyes.
Borehead temples.
Feeling the sensations in the scalp and down the back of the head.
Resting here,
Relax and feel the various sensations present in the entire head.
Notice how this mini galaxy of sensations arises in an unbounded space.
Effortlessly present to all that is within it.
Inhale slowly and softly guide attention to the pit of the throat.
Simply relax into the experience present at the pit of the throat.
Allow attention to flow outward along the collarbones to the shoulders.
And down along the arms.
Rests.
Palms,
And fingers.
Simply remain relaxed and receptive to what is,
Whether that is something or nothing.
Allow focus to broaden to include the torso.
Down into the bowl of the pelvis,
Behind the pubic bone in the front,
To the sacrum in the back.
Feeling the sensations and spaciousness present in the front of the hip creases,
The buttocks,
The area of the groins,
And everywhere in and around the pelvic girdle.
Allow attention to fill the thighs,
Knees.
Shins,
Ankles,
And feet.
The entire lower body,
Pelvis,
Legs,
And feet bathed in awareness.
And now allow a blanket of attention to cover the feet,
Ankles,
And shins,
Thighs,
And hips.
A blanket of attention covering the belly,
Chest,
Arms,
And head.
Breathe and experience the entirety of the body.
Every sensation in every cell felt simultaneously and equally.
Notice how this experience,
The experience of the entire body,
Is happening in a vast,
Boundless field of evenly hovering awareness.
Relax as that space.
Boundless and free.
Just be.
Feel yourself open and allowing.
Steady and centered.
Rest back.
Empty.
Like a blue sky.
Pure capacity for experience to move through.
Every cloud that comes eventually goes.
As the sky,
You can let it come.
And you can let it go.
You know this place.
It is the part of you that can never be diminished or destroyed.
You're steady.
Timeless.
Like the sky itself.
Rest here.
Recognize whatever has happened in your life has already gone.
Already past.
You are here.
Just be here in this moment.
At this time,
Allow the wisdom of the body to release what it no longer needs.
You don't need to hold it anymore.
Give it to the sky to hold for you.
Your life experience has the power to help you become who you were meant to be.
You already have what you need.
Let this knowingness permeate every part of your body.
Sending an ever-expanding sense of peace throughout.
Let your attention shift and focus your inward gaze on the third eye.
Remain focused and steady in ajna chakra consciousness.
You have entered the sacred space of Shiva Consciousness.
Where unmanifest potentiality has become manifest actuality.
Establish yourself in the unmanifest part of your being.
And allow the duality of mind to merge into the oneness of spirit.
Settle into the silent source of your being.
Let go in the experience so totally that you become the experience.
And now bring your attention back to the third eye,
The command center.
Feel the energy of Ida and Pingala,
Shiva and Shakti,
Merging into the unified state of oneness.
Bring your attention to the pineal gland and activate the elixir of immortality,
Amrita.
Feel it as it floods your entire nervous system.
Bathing every cell in the luminous,
Healing light of divine presence.
Silence.
Here,
Your intentions are actualized and fulfilled with effortless ease.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I am open to receive divine guidance.
I am open to receive divine guidance.
I am open to receive divine guidance.
Go deeper into the third eye.
The Mysterious Command Center.
And let it carry out your intention,
Prayers,
And affirmations.
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 being.
Completely integrated.
Totally digested and fully actualized.
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.
Just 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.
Maybe wiggling fingers and toes or allowing for any gentle stretches or movements that would feel good to your body.
Perhaps bending your knees and pulling them closer to your chest.
Rocking side to side gently.
Take your time.
There's no hurry.
And as you're ready,
Turning on to your right side.
And curling into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
Bring the situation or issue into your awareness again.
Surround it with the light of your neutral awareness.
Ask the wisdom body to show you what you need to see or to know about this situation.
If nothing arises,
Trust that Spirit is working for you.
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 wisdom body.
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.
