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 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 are unclear about your intention,
Just see what appears in your field of awareness.
Repeat your intention silently three times.
Now place your arms on the floor above your head.
As you inhale,
Stretch the arms and legs in opposite directions.
Stretch.
Stretch.
And release.
And again,
Inhale and stretch,
Stretch,
Stretch.
And release.
Last time.
Arms and legs in opposite directions,
Stretch,
Stretch,
Stretch.
Now let go completely.
Allow the arms to come back to your sides.
Take one last breath in.
And release the tension in your belly with the outgoing breath.
Feel a blanket of heaviness washing over the face.
The arms,
The weight of the spine.
The legs.
The whole body.
Feel yourself descending down into the stillness beneath the mind.
All excess tension and holding,
Carried out with each exhaling breath.
Let go.
Let go even more.
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.
From that very relaxed and unified state.
Follow my guidance as we begin,
So hum breath.
Now start breathing in through the nostrils and guide your breath and attention steadily from the third eye along the spine,
Ending at the base of the spine.
As you exhale,
Guide your breath and attention upward along the length of the spine to the third eye.
Continue with this breath.
Stay focused and feel the energy follow your attention along the spine.
Inhaling from the third eye to the base of the spine.
And exhaling,
The breath moving back up the spine to the third eye.
And now with each inhalation,
Feel the sound of SO as the breath flows from the third eye to the base of the spine.
And with each exhalation,
Feel the sound of hum flowing up the base of the spine to the third eye.
Remain totally absorbed in the subtle vibration of sound and energy moving along the spine.
Sound,
Breath,
Sensation,
And attention in complete synchronicity.
Experience it.
Be totally engaged in the sacred presence of that I am.
Be deeply engaged,
Totally absorbed.
And completely merge into oneness.
That I am.
That I am.
I am that.
And now breathe normally.
And bring your attention to rest in the third eye.
Bathe your whole body and being in the unified experience of So Hum sound and breath.
Experience a deep stillness extending everywhere.
Feel your whole body lying still.
Feel safe.
And comfortable.
Give yourself the permission to enter the deepest level of relaxation right now.
Let go.
Let go completely.
Thank you.
Drop into that silent space where all doing stops.
Enter an effortless state of being.
And now,
As I name the body part,
Bring your total attention,
Accompanied by a feeling of heaviness.
Sinking.
Like a stone in water.
Both feet.
Heavy.
Like stones.
Calves and knees.
Heavy.
Sinking deeper.
Thighs and hips,
Very heavy.
Like lead.
Abdomen,
Chest,
And back.
Gravity pulling you down.
Deeper.
Shoulders,
Arms,
And palms.
Very,
Very heavy.
Feel your entire head.
Heavy like a stone.
Give your body completely and totally to the omnipresent field of gravity.
Experience your whole body heavy like a rock.
Feel your whole body sinking.
Deeper and deeper.
Totally let go into the pull of gravity.
Sinking.
Sinking.
Heavy like a stone.
Sinking deeper into stillness.
And silent awareness.
And now shift your attention.
And as I name the part of the body,
Let all the heaviness drain away.
Let your body be buoyant and light.
Like a fluffy cloud.
Both feet.
Limp and light.
Calves and knees,
Empty and free.
Feel it.
Thighs and hips.
Holo.
Weightless.
Abdomen,
Chest,
And back.
Light and empty.
Shoulders,
Arms,
And palms.
Loading.
.
.
Ed.
Hollow Empty.
Feel your whole body empty,
Light,
And hollow.
Sense the emptiness of your body.
And silence of your mind.
Enter the power and protection of your energy body.
Embrace its feathery lightness.
Feel completely safe and secure.
Feel yourself getting lighter and lighter.
Until you begin to float in the air.
Give yourself permission and freedom to float out of your physical body.
Release your energy body from your physical body.
Experience the freedom of this new dimension.
Released and freed from identification with your body and mind.
Free of all inhibitions and boundaries of your body and mind,
Past and future.
Observe your body completely at peace,
Resting in stillness.
Recognize that you are the spirit separate from the physical body.
Enjoy the spirit freed from all limitations.
The innate healing wisdom of the body,
Liberated and functioning optimally.
And now settle back into the physical body as you remain deeply established in your connection with spirit in faith and trust.
Freed from restrictions of mind,
Divine energy awakens.
From this moment on,
Allow yourself to shift from effort to grace.
This is the nourishment of divine energy.
Let the spirit force work for you.
Providing you with complete divine protection and guidance.
All powers beginning to manifest in your life.
Giving you a whole new level of vitality.
Strength and courage.
A new sense of freedom.
Fulfillment and joy filling your heart.
Bathe in a complete sense of relief now that you have arrived.
Lifetimes of karma dropping away at this moment.
You are unburdened and free.
Feeling completely at peace with yourself and the world that surrounds you.
Feeling very safe in this protection.
Your body is luminous.
Radiant.
Emanating light from every pore of your skin.
Manifesting through your eyes.
Know that you can return here again and again.
The channel is now open.
Feel that your whole body and every cell is vibrating at a whole new frequency.
Different from anything you have ever known before.
The energy field begins to extend beyond your body and spreads everywhere.
This is a new dimension.
The dimension of being,
Not doing.
Because when you arrive,
There is nothing to be done.
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.
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.
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.
Go deeper into the third eye,
The mysterious command center.
And let it carry out your intentions,
Prayers,
And affirmations.
Hold your intention firmly and clearly with deep feeling and faith.
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.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I remain free from all of life's struggles,
And I shift into the next level of consciousness.
I am liberated from all becoming and live in the power of being that I am.
I experience infinite potential unfolding from within me.
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.
If you have an area that you feel needs healing,
Physical,
Mental,
Or emotional,
Allow this light and love to flow into that area now.
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.
Or allowing for any gentle stretches or movements that would feel good to your body.
You may wish to bend your knees and pull them closer to your chest,
Rocking side to side gently.
Take your time.
There's no hurry.
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.
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 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 yoga nidra practice.
Namaste.
