Welcome to your Baccarin Studio mind rest yoga nidra.
Find your super comfy lying down position.
Something under your knees to support your lower back.
A blanket over you.
Pillow under your head.
All the things you know to do to bring this self soothing ultimate comfort.
Do any last minute adjustments.
Bring your arms down by your side if that feels right.
Palms slightly facing up.
Bringing that slight openness in the chest.
Gently bring,
Gently draw your shoulder blades together and down your back a little bit and then let go.
Release your jaw.
Feel all the skin around your eyes soften.
If you've just come to lying down without doing any kind of stretching before,
You could pause the recording now and do some gentle stretches or yoga to release any physical tension that's really calling you at the moment.
Feel your whole body now lying on the ground.
Feel which parts of your body are in contact with the ground.
Feel the support that's under your knees maybe or your head.
Feel the clothes on your skin.
Now bring your attention to any sounds that you can hear.
Without getting involved in them,
Just pick up one sound,
Let it go and drift to another.
No great storyline.
Listen for sounds as if you've never heard them before,
Not knowing what they are.
Then listen for the furthest sound that you might hear.
Let that go and come back into the room.
See the shape of your body lying on the ground as if you were the seer.
Now go inside your body and see if you can listen for any sounds here.
Maybe the sound of your heartbeat.
Have a sense that you're letting the outside go.
Then you're going inside and observe any sensations you might feel.
Inside the body.
Notice how different parts of the body might feel different.
Go somewhere that feels agitated maybe or tense.
Breathe in and breathe out.
Find somewhere in your body that feels soft.
Breathe in and gather that softness so when you breathe out,
Let that drift to other parts of your body.
Notice how your energy changes with your attention.
Energy follows attention.
Feel the body beginning to relax now with each progressive exhalation.
We're going to do one on now.
If you don't want to do it out loud,
You could do it silently with your outbreath.
So let's take a deep breath in together now.
Allow the vibrational impact of the sound to bring outwardly focused attention inwards.
Bring your attention now to the space between your eyebrows.
Your direct communion with your subconscious and bring your intention to mind.
Or use I am calm and just repeat it once as if it's already happened and really feel it.
Know that you have planted it like a seed.
Now be still.
Breathe in fully and exhale with one big sigh.
Let your breathing be relaxed now.
Feel yourself descending down into this ever-present stillness beneath the mind.
All excess tension and holding carried out with each exhaling breath.
Relax.
Feel yourself held in absolute stillness.
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.
Let your mind merge and melt into the energy body.
Now shift from thinking and doing to feeling and being.
Now direct 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 your breath flow in a steady,
Uniform,
Unbroken stream.
Continue until asked to stop.
Let your attention be totally connected to your breath as it flows in and out.
Feel the expansion of your abdomen as you breathe deeply in.
And the release when you breathe out,
Releasing any tension held in the body.
Let go.
We'll continue with ten more slow,
Deep breaths.
Count them like this.
Ten,
I am breathing in.
Ten,
I am breathing out.
Nine,
I am breathing in.
Nine,
I am breathing out.
And continue until asked to stop.
Be attached to the sound of your own breath.
If you get to one,
Begin again at ten.
Let yourself be more relaxed and peaceful with each breath.
Now allow your breath to return to normal.
Feel the energetic impact of the breath in the form of pulsations felt in the body.
Your attention allows the energy field in the body to grow and expand.
Experience it.
Let your mind melt and merge into the river of energy flowing through your body.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
Experience silence extending everywhere.
Enter an effortless state of being.
Now follow my guidance as we bring our attention through the body.
And with that attention,
Bring the sensation of cold to each body part as I name it.
Maintain detached awareness.
Both feet icy,
Wet.
Both knees.
Both knees biting cold,
Piercing the skin.
Thighs and hips ice cold,
Penetrating,
Wet.
Abdomen,
Chest and back chilled to the very bone.
Shoulders,
Arms and palms shaking with cold.
Whole body cold,
Chilled to the bone.
Wind howling,
Swirling snow.
Shivering,
Chattering.
Now shift your attention and bring a sense of warmth to the whole body.
As if you are sitting in front of a fire.
Both feet warm,
Dry.
Both knees glowing with heat in the closeness of the fire.
Safe and warm.
Thighs and hips warm,
Toasty.
Abdomen,
Chest and back radiating heat.
Shoulders,
Arms and palms filled with heat.
The whole body radiating heat.
Gentle sun beating down.
Skin prickling with perspiration.
Whole body warm,
Lying in the soft afternoon sun.
Now letting warmth go,
Rest back in neutral awareness.
Witness the whole body held in absolute stillness.
Be the seer of whatever arises.
Allow thoughts or images to pass through.
Bring your attention to the centre between your eyebrows and drop into the deepest level of relaxation right now.
Here there remains nothing to do or achieve.
All that can never be done by your doing can happen only in the non-doing presence of your being.
Feel it.
Experience it.
Remain empty and free of all doing.
Bring your intention to the space between your eyebrows again and repeat it three times as if it's already happened.
Allow this intention to go to the deepest level of recognition with no hesitation.
Know that your higher self recognises,
Honours and accepts your intention.
Have faith and trust that it has been heard and is being acted upon by the higher power of the source within you.
There's no need for you to do anything about it.
Now allow your entire self to respond spontaneously and effortlessly to what I say.
I return to my source of silent stillness.
I return to my source of silent stillness.
I return to my source of silent stillness.
Feel now that a burden has been lifted,
A freedom from managing and controlling and needing anything outside of yourself.
Trust now that you've made a major paradigm shift.
Let this shift come naturally.
As you move out into the world soon,
Take it with you to everyone you meet,
Wherever you are.
Now begin to become aware of the rising and the falling of your breath.
Slowly start to deepen your breath and listen for the sound of your breath.
Notice how still the body is.
Feel the clothes on your skin.
Know what you're wearing.
Know where you are in the room.
And listen for any sounds you can hear this time,
Knowing what they are,
Knowing where they come from.
Gradually start to wake up fully and slowly start to move the body as if you're waking from a restful sleep.
Start with wriggling a finger and fingers,
Toe and toes.
You can move your head gently from side to side.
Just when you're ready,
Make your movements more generous.
Do what feels good as you work towards without rushing,
Bending your knees up to your chest.
Doing any stretch that feels good on the way.
And just when you're ready,
Rolling over onto your right side.
Just notice how you feel.
Bring your intention to your mind one last time.
You're empowered now to replace any reaction you have with your intention.
Regardless what you think has changed,
Know that something deep within has shifted to bring you closer to your intention.
You can gently come up to a comfortable seated position now,
Somewhere where your back will be supported.
You can keep your eyes closed if that feels good or keep your gaze down,
Taking your time,
Keeping this inner experience with you.
Just noticing how calm the heart rate is.
How soft you feel.
Bring the palms together now and rub them together,
Creating some heat and energy.
And then bring your whole palm over your eyes.
Breathe in that energy and breathe it out.
And then bringing your palm to your chest and feeling that as a sensation.
Dropping your hands and gently blinking the eyes open,
Letting the light in.
Thanking yourself for your practice.
Hai de daai hoa.
