Welcome to your practice of yoga nidra.
And adjust your body and corpse pose.
As you position any support or props under your body or on your body,
Maybe even fix your clothes a little bit,
Take any fidgets out.
And then allow your toes to fall open,
Legs widen,
Arms widen from the body as the palms turn up.
Adjust shoulder blades under,
Tailbone under,
Slight tuck of chin.
Now,
Inhale,
Draw the breath from toes to heels,
Exhale,
Draw the breath from toes up,
Filling lower belly,
Fingers,
Spine to crown,
Collecting.
Exhale,
Out of the mouth,
Ha.
Allow the breath to move down to the earth and out of fingers and toes.
Do it again.
Start to go on your own rhythm.
Imagine tension,
Thought exits down out of fingers and toes to the earth.
And as you inhale,
You're collecting,
Slowing the breath.
As you exhale,
Ha,
You're emptying,
Settling the bones.
And now,
I'd like you to do the ha or try a sigh.
And when you do a sigh,
You're still gonna trace the exhale from the top,
Crown to toes and out,
But you want a high tone to go to a low groan,
Right?
And so when you inhale,
You collect.
And as you exhale,
Ha,
And so when you inhale,
You collect.
Try a sigh.
Ha.
And again,
Do a few more,
Please,
On your own.
Ha.
A few more,
Please.
Now start to think let go on the exhale.
Ha.
Ha.
And do one more,
Please.
Think let go on the exhale.
Ha.
And then release the control of the breath,
Giving your body to the floor.
Feel how the floor is holding you.
You're so supported as your breath continues to soften.
Feel how the earth is holding you at the back of head.
You're giving your body to the floor through the shoulder blades.
Back of hands so supported.
Tailbone held,
Breath softening.
Tongue becomes heavy.
Feel the back of the knees supported.
And feel your heels letting go into the earth.
The more supported you feel,
The more relaxed you'll become.
Your body is held.
And you can let go completely.
And as your body becomes still,
And the breath is soft,
There is nothing holding you.
Your body becomes still,
And the breath is soft.
There is nothing to do or achieve now.
And you're listening.
There may be thoughts that you'll notice,
And there might be sounds that you notice.
And right now,
Choose that distractions are inevitable,
But how you respond to them is your choice.
All sounds are passing experiences,
And even though you're refining your listening,
You're holding on to less and less of what you hear.
Your inner ear fills with sound,
But your mind is not.
Your inner ear fills with sound,
But your mind is also detaching from sound.
And you're safe here in stillness,
Feeling sensation.
This is the language of your body.
And as you feel,
Allow yourself to welcome sensation.
You release all doing,
Trying,
And drop into feeling,
Being,
And letting go.
Drop into feeling,
Being.
Experiencing this experience as it unfolds,
And let go of all distractions.
Undistorted by preference or expectation,
Remain unconditionally open.
Follow my guidance.
Feel these words energetically.
A light touch of awareness moves through your body,
Releasing all effort in the tongue,
Roof of the mouth,
Inside the left cheek,
Inside the right cheek,
Under the tongue.
Feel the chin,
Feel the back of the neck,
Feel the chin,
Right side jaw,
Left side jaw,
Lower lip,
Upper lip,
Tip of the nose,
Right cheek,
Ear,
Inner ear,
Right temple,
Eye,
Right eyebrow,
Right nostril,
Left cheek,
Ear,
Inner ear,
Left temple,
Left eye,
Eyebrow,
Nostril,
Breath so soft,
Eyebrow center,
Forehead,
Top of head,
Back of head,
Right shoulder blade,
Clavicle bone,
Right elbow,
Wrist,
Hand,
Thumb,
Index,
Middle,
Ring,
Pinky,
Left shoulder,
Clavicle bone,
Elbow,
Wrist,
Hand,
Thumb,
Index,
Middle,
Ring,
Pinky,
Center of chest,
Space in between the ribs,
Clavicle bone,
Tailbone,
Spine,
Whole spine,
Right hip,
Right knee,
Ankle,
Release all doing,
Foot,
Feel,
Big toe,
Second,
Third,
Fourth,
Fifth toe,
Pelvic floor,
Left hip,
Knee,
Ankle,
Foot,
Big toe,
Second,
Third,
Fourth,
Fifth toe,
Whole face and head at once,
Whole torso,
Front and back,
Both arms,
Hands,
Both legs,
Feet,
Whole body,
Infinite awareness moves through the whole body,
Bringing your attention to your natural breath without changing it.
Begin mental Nadi Shodhana or alternate nostril.
Watch the inhale move through the left nostril.
Exhale out of the right.
Inhale through the right nostril.
Exhale out of the left.
Continue,
Inhale left.
Exhale right.
So effortless the breath.
Inhale right.
Exhale left.
Breath and awareness through alternate nostrils.
Continue.
Inhale left.
Exhale right.
Inhale left.
Inhale right.
Breath and awareness is moving through alternate nostrils.
Release that technique.
Breath is effortless.
Drop into silence stillness at the eyebrow center.
All past and future dissolves into this precious moment at the eyebrow center.
Trust the capacity of your imagination.
The creation within you,
Like staring at a blank screen behind the eyes,
Behind the forehead.
With all feeling,
See yourself sitting on the top of a mountain at sunset.
Witness the light of the sky change from blue into all the magnificent colors of the setting sun.
Pink,
Yellows,
The colors of orange and purple.
So vibrant.
There's a crisp breeze that brushes the surface of your skin.
And as you watch the sunset,
You can smell the season of fall like wood burning in the distance.
As the sun sets behind the mountain peak,
The colors slowly fade into darkness.
And the crisp fall air as if piercing the skin and purifying your lungs in this moment you feel alive.
And you look up at the sky.
And the dark sky is filled with stars twinkling vast as if the starlight is also purifying your lungs.
Feeling the crispness of fall on your skin.
Resting in infinite vast space.
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.
The more often you go to your source,
The easier it will be to return there and the longer you can stay there.
The more often you go to your source,
The longer you can stay there.
And feeling your body lying on the floor,
The earth holding you.
There's no rush.
Allow your awareness to slowly begin to rise to the surface and your senses will slowly begin to externalize.
As the bell is a reminder to come back to the highest self,
And come back to the present moment.
When you're ready,
Allow your breath to slowly begin to deepen.
And you might begin to move your body a little bit.
So whether that's a stretch,
A wiggle,
A reach.
And you'll slowly make your way to the right in a fetal position eventually.
You can take your time.
And feeling your left hand to the earth in front of your chest,
Just grounding your energy that way and pressing yourself up slowly.
Right hand to the heart,
Left hand on top for Eagle Mudra.
The right thumb crosses over and you spread the fingers as the heart wings.
Exhale.
And now your OM,
Breathe in.
And now the Arabic equivalent of OM,
HOO,
H-U,
Breathe in.
And now the next time you exhale,
Let it be an audible HOO into the heart like a whisper.
And feeling that mantra like repeating itself on the current of your heartbeat.
Thank you.
Thank you,
Right?
Whatever life brings you,
Thank you.
And J,
Let's celebrate and praise the flow that's presenting itself,
Right?
It's the flow of your life,
The flow of your practice,
The flow of your spirit.
And so we say to close,
J-O flow.
J-O flow.
And then hands in prayer,
Thumbs to the eyebrow center.
May all the teachings of all the masters before from these Eastern traditions continue to be as if downloaded into the cells of your being so you can embody and live the practice of yoga.
Namaste.
Thank you.
