Focusing today on the sixth chakra,
Known as the third eye,
Our seat of intuition and insight.
Our thoughts color our perception of the world around us.
So when we need to find clarity of thoughts,
This is the meditation for us.
By opening this center,
We will have a greater trust in our intuition.
We will break through our limiting beliefs and cultivate greater wisdom and imagination.
Setting aside this time just for you.
Allow your body and mind to settle in.
Letting go of the day.
Finding the most comfortable position for your body.
Be kind to yourself.
This is a practice of stillness.
But if you find that you need to,
That is okay.
Do so slowly and mindfully with awareness.
Softening your belly.
Begin to fill the belly like a balloon.
Inhaling the belly rises and exhaling the belly falls.
Welcoming ease and relaxation into the mind and body.
As we invite the breath to slow down.
Not forcing a change in the breath.
Simply allow the breath to fall in and out without any effort at all.
Becoming curious about the natural rhythm of your relaxed breath.
When we meditate,
It's okay to have thoughts.
They will always come.
Notice them.
Welcome them.
Your meditation should not be a strain to stop the endless flow of thoughts.
The mind is designed to think.
But we do not have to attach feelings to those thoughts.
We do not have to be drawn away from our practice.
We are in control.
Don't try too hard.
Each time you notice that you have drifted off into thinking,
Lovingly guide the awareness back to the rise and fall of the breath once more.
This is awareness.
We are simply expanding the space between the thoughts.
Letting go of expectations.
Letting go of judgment.
Allow yourself to soften into this practice.
Accepting the benefits from this time of peace and calm.
Returning again and again to the present moment.
Now adjust your position one last time.
Trusting the body to know exactly how to really relax and become completely comfortable.
From this point on,
Rest in stillness.
Become aware of the physical body.
Noticing the weight of the body supported by the bed.
Release the large muscles of the arms and legs.
The muscles in the hands,
Shoulders,
And face.
Release the diaphragm and all muscles of respiration.
Feel the temperature of the air around the body.
The weight of your clothes and blanket.
Bend the body from the top of the head all the way down to the toes.
Noticing without judgment any areas where you hold stress or tension in your body.
Giving those places your love and attention.
Ask those places to soften even more.
Now is the time to set our intention.
Our sankopa.
We could set an intention of,
I listen to and follow my intuition.
Or I see truth.
Or any short positive sankopa that feels right for you in this moment.
Once you have decided what your sankopa will be,
Repeat it three times silently with feeling.
Yoga nidra works from the outside in to effect changes from the inside out.
This produces a deep relaxation and physical release from tension,
Stress,
And negative ways of thinking,
Feeling,
And reacting.
We will now begin body scan.
Sensing the body with the understanding that whatever you experience is perfect just as it is.
We will move from one part to the next simply feeling.
Observing each part without judgment.
Without movement.
Beginning with our right side.
Remain in stillness as we simply notice the right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
And the entire right hand relaxed and at ease.
Wrist,
Lower arm,
Elbow,
Upper arm,
And shoulder.
And the entire right arm heavy and relaxed.
Arm hip.
Waist.
Hip.
Right upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Soul.
Top of the foot.
Right big toe.
Second toe.
Third.
Fourth.
And fifth toe.
The entire right side.
Relaxed and at ease.
Feeling heavy.
And melting.
Into the support beneath you.
Sense the left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The entire hand relaxed and at ease.
Wrist.
Lower arm.
Elbow.
Upper arm.
And shoulder.
The entire left arm heavy and relaxed.
Arm pit.
Waist.
Hip.
Left upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Soul.
Top of the foot.
Left big toe.
Second toe.
Third.
Fourth.
And fifth toe.
The entire left side.
Relaxed.
And at ease.
Growing heavy.
And melting.
Into the support beneath you.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The eyebrow center.
Right eye.
Left eye.
Both eyes together.
Inviting the external vision to rest.
As we awaken our internal sight.
Right ear.
Left ear.
Noticing sounds around you in both ears.
Moving from one sound to the next.
Then allow the sense of hearing to rest as those sounds fade into the background.
The only sound you need to follow is the sound of the voice.
Guiding you deeper and deeper within.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Right nostril.
Left nostril.
The feel of the air in both nostrils.
Compare the temperature of the inhalation.
To the temperature of the exhalation.
Upper lip.
Lower lip.
The space between the lips.
Chin.
Jaw.
Hinge of the jaw.
Relaxed.
And at ease.
Throat.
And neck.
Softening.
Home right leg.
To the left leg.
Move legs together.
Relaxed.
And at ease.
Home right arm.
Home left arm.
Both arms together.
As radiant vibration.
Home back of the body.
Home front of the body.
Home of the head and face together.
Legs.
Arms.
Together.
The whole body together.
The whole body together.
Sensation inside the body.
Sensation on the surface of the body.
The entire body.
Relaxed.
And at ease.
As radiant.
Sensation.
We'll shift our attention to the space between the eyebrows.
To the sixth chakra.
The Agna.
Our center of perception.
Imagine a purple orb of energy here.
At first we will simply observe any sensations here.
Total awareness on the sixth chakra.
The eyebrow center.
We may feel a tingling sensation.
We may see light radiating.
No judgment.
The sixth chakra's purpose is intuition.
And insight.
When we meditate on the third eye,
We are able to break through our limiting thought patterns.
We can break through our old way of thinking and believing.
We can release the old perception of our story.
We cultivate greater wisdom and imagination.
We are able to reframe our thought patterns.
To embrace our power.
Moving from the old story,
Saying that happened to me.
Into our new perception.
Saying that happened for me to learn and grow.
But we will not stay here on the surface of the third eye center.
Instead,
We dive deeper and deeper into the center of Agna.
In the center of the mind.
Imagine we can draw a line from the space between the eyebrows,
Straight back into the center of the mind.
See this line as a brilliant white light.
You may feel this light as a warming sensation.
However you experience the light is okay.
Fully experience the bright white line of energy.
From the third eye into the center of the mind.
Keep that line there.
Fully see it.
Or feel the warmth of that line.
Between the third eye and the center of your mind.
Then move the attention up to the very top of the head.
Draw a second bright white light down from the top of the head until it intersects with the first line.
Allow your awareness to rest at the space where the two lines meet.
And see the beautiful indigo.
That mix of blue and purple energy at the place where the two lines meet.
Begin to breathe into the orb of healing purple light in the center of the mind.
Notice that each inhalation fills up that orb.
Allowing it to grow larger and larger with each inhalation.
Gently pushing all thoughts off to the side.
That light begins to melt away anxiety.
Melting away depression.
Melting away judgmental thoughts of ourselves and others.
Letting go of all thoughts that no longer serve us.
Now allow that beautiful purple light to flow into your body.
Let that light to spread throughout the entire body.
This is the light of your inner wisdom.
This is the light of your intuition.
This is the light of your connection with the universe.
As your wisdom grows with that light,
Awaken trust in your intuition.
Purifying your perception of the world around you.
Trusting your ability to learn from experience.
And feeling open to new ideas.
The whole body is filled with this beautiful purple light.
Inhaling,
Grow this light to surround the whole head.
Breathe out and allow this light to expand and occupy the space around your body.
Continue to breathe in and out with this purple light in and all around you.
Replacing all judgment with understanding and compassion.
Feeling love for yourself and all those around you.
Through this purple light,
Feel your sense of intuition becoming stronger.
Your ability to seek and find truth grows with the balancing of this energy center.
I clearly see and know myself based on wisdom and truth.
Peace,
Love,
Joy and life flow through me.
Now that the third eye is balanced,
We see everything clearly.
We function and make decisions with a sense of neutrality.
Meaning we are concerned but not attached to any particular outcome.
We broke through all of our limiting beliefs.
And we now cultivate greater wisdom,
Limitless imagination.
And we now remember our ability to seek and find truth.
Now think back to the beginning of our practice.
Remembering your sankopa,
Your intention.
And affirm that intention by repeating it three times silently.
With faith that it will come true.
It already exists.
Yoga nidra is now complete.
Shanti,
Shanti,
Shanti.
Meaning peace,
Peace,
Peace.
May we all know peace within.
May we all be surrounded by peace.
May we bring peace to all those we encounter.
In deep gratitude to each other and all of our teachers.
Namaste.
Sleep well friends.
