Welcome to your practice of Yoga Nidra.
Please lie down in Shavasana and support your body.
Adjust the body.
And become still when you're able.
And hinge the jaw.
Close the eyes.
And with the palms up and the toes falling open,
Settle your bones as you exhale out of the mouth.
Inhale,
Gather the breath from toe tips rising,
Fingertips to crown.
Exhale,
Wash the breath,
Move back down,
Exiting tension and holding out of the fingertips and toe tips to the earth.
Again,
Inhale,
The breath gathers.
Collect tension.
Exhale,
Empty.
Settle and let go.
One more breath.
And let the breath come back to its natural radiance when you're able.
And feel the stillness of your form.
And with the natural breath,
Just let every exhale drop your bones.
No need to force.
Willingly giving your body to the earth,
Accessing that support that sometimes you seek,
Bones to the earth.
Accessing that place of ground inside of you by giving your body to the earth.
In Yoga Nidra,
You enter the subconscious pranic field,
The subtle energy body,
Just feeling.
Feeling equals being.
And let the mind melt and merge into the energy body.
Just feeling.
And go beyond the boundaries of body and mind.
Let go of all thoughts,
Worries,
And tension.
Do absolutely nothing from this moment on.
Simply relax into the silent,
Non-doing awareness that you are.
Drop into the deepest state of stillness,
Tranquility and peace in the third eye.
Now your consciousness is in direct communion through your energy body.
Trust and let this process unfold exactly as it needs.
Let this experience be as it is undistorted by preference.
And now we'll do a few rounds of controlled breath.
On your next inhale,
Begin to fill the lower belly like a balloon.
Fill the rib cage side to side.
And then the chest without tensing shoulders or throat.
When you exhale,
Purse the lips and straw breath.
Slow exhale as you watch the breath exit from top to bottom.
Continue slowing the breath at your own pace,
Filling belly,
Ribs,
And chest.
On the exhale,
Straw breath emptying and smoothing your breath to a rhythm.
Notice how the rhythm is shaping the quality of your mind,
Allowing the inhale to bring a spark of vitality and focus.
Allow the exhale to wash over you and bring ease.
The breath so smooth,
Unbroken,
Filling the body in three dimensions,
Not only bottom to top,
Side to side,
But also front to back.
And when you exhale,
Feel as if all form is dissolving in the exhale.
Just a few more rounds,
Please.
Last round.
And the next time that your exhale exits,
Go back to a natural breath.
Notice the shift.
Bring a light touch of awareness to the tongue.
Just feeling roof of mouth,
Inside right cheek,
Inside left cheek,
Under the tongue,
Both lips.
Awareness to the space in between the lips,
Right side jaw,
Inner ear,
Whole ear,
Right temple,
Cheek,
Left side jaw,
Inner ear,
Whole ear,
Temple,
Cheek,
Tip of nose,
Eyebrows center,
Touch of awareness,
Right eye,
The space where the eyelids touch,
Left eye,
The space where the eyelids touch,
Forehead,
Top of head,
No effort,
Back of head,
Whole face and head,
Back of neck,
Shoulder blades,
Throat,
Chest,
So soft,
Right upper arm,
Forearm,
Hand,
All five fingers,
No effort,
Left upper arm,
Forearm,
Hand,
All five fingers,
Both arms and hands,
Space between the ribs,
Lower back,
Navel,
Front hips,
Glutes,
Pelvic floor,
Front of torso,
Back of torso together,
Right thigh,
Lower leg,
Foot,
All five toes,
Left thigh,
Lower leg,
Foot,
All five toes,
Both legs and feet together,
Whole body,
Whole body,
Effortless breath,
Moving through the whole body.
Watch the natural breath at the tip of the nose.
Watch the inhale rise through the left nostril to the eyebrow center.
Exhale,
Falls from eyebrow center out of right nostril.
Inhale,
Rise through right nostril.
Exhale,
Out of left.
Practice mental Nadi Shodhana or alternate nostril breathing.
Inhale,
Left nostril.
Exhale,
Right.
Inhale,
Right nostril.
Exhale,
Left.
Continue.
Effortless breath and awareness.
Inhale through left.
Exhale,
Right.
Inhale,
Right.
Exhale,
Left.
Every breath touches the eyebrow center.
So light.
The next time the exhale exits the left nostril,
Release mental Nadi Shodhana and bring all your attention to the eyebrow center,
Witnessing vast space,
Stillness,
And peace at the eyebrow center,
Perceiving darkness at the eyebrow center,
So vast,
So dark.
Begin to will to mind the images that I name and feel the symbolism of the images with every cell like you're in the experience completely and see a dark,
Starless night sky in the ocean,
Watching the surface of the ocean,
Gentle rolling waves on the surface of the ocean,
Night sky so dark,
And as the wave forms a little white on the surface of the ocean and as the wave dissolves back to darkness,
The soft rolling waves on the surface of the ocean at night,
The night sky so dark,
Suddenly a white light slowly begins to rise behind the ocean,
A full moon rising.
As the full moon rises over the ocean,
Now the surface of the ocean sparkles as you watch the waves form so gently white sparkles and dissolves into stillness,
Full moon,
Light shining on the surface of the ocean and soft rolling waves and now a light rain begins to sprinkle and you watch the surface of the ocean form ripples of drops from the rain and dissolve,
Watching raindrops on the surface of the ocean at night in a moonlit sky.
Now drop into the deepest state of tranquility and peace in the eyebrow center to receive the grace protection and guidance of the higher self within you and the more often you go to your source here,
The easier it will be to return and the longer you can stay.
Feel all the energies from all the energy streams,
The meridians,
The nadis,
The energy centers,
The chakras activated,
Purified and balanced,
All channels are open and the life forces flowing freely,
Healing the body and calming the mind.
Just feel your body lying on the floor receiving the vibration,
The offering,
The prayer through yourselves.
As you deepen your breath slowly,
There's no rush,
Your awareness will rise to the surface.
You feel your body lying on the floor as your breath deepens and you can always stay resting,
You don't even have to move and you can take your time waking up your body slow,
Whether it's a wiggle,
Whether it's a stretch and we'll meet in fetal position at some point,
It doesn't have to happen immediately and you can also stay resting there.
When you do make your way up to seated,
Just tap the soles of the feet so you can either slap with your fingers or palms up and down the feet,
Just accessing some ground,
Exhaling out the mouth or you can make like beak fingers by bringing all your fingers together and tap that way,
Breathing in and breathing out.
And then we'll do that to our face,
So over the eyes like a gentle slap,
Forehead,
Jaw,
Top of head,
Back of head,
And breathe in,
Breathe out and release.
Good,
Gather the hands to the heart when you're ready.
We'll exhale in the eyebrow center.
We'll bring the prayer thumbs to the eyebrow center,
Honoring the privilege of practice and the sacred space shared.
We say Namaste.
And then Eagle Mudra,
So right hand to heart,
Left hand on top,
Cross the right thumb over the left and spread the fingers,
The wings of the heart.
So Jai.
Praise your practice,
Your spiritual practice,
Your life practice.
May you follow the flow of your heart and let it guide you.
We say Jai Yo Flow.
Jai Yo Flow.
Thank you.
