Welcome to this experience of I am Yoga Nidra.
Come into a comfortable position,
Lying on your back,
Some height under the knees,
Patting under the head.
If you cannot lie down,
Any position where you are least likely to move and will be most comfortable is acceptable.
Go ahead and cover yourself with a blanket as your body temperature will often drop.
And then as you're ready,
Close your eyes and allow your attention to move inward.
Feel your whole body beginning to soften and relax.
Breathe in fully and exhale with a deep sigh.
Ahhhh.
And again,
Breathe in fully and exhale,
Let go even more.
Feel a sense of peace and contentment begin to wash over you.
Bring into your awareness a vision,
A felt sense,
A word of how you'd like to be.
Perhaps allowing yourself to be more vulnerable,
Accepting your imperfections,
Or maybe expressing your inner fire with love,
With kindness,
With clarity.
Just bring an image,
A felt sense or a word,
Of how you'd like to be,
Letting it be your intention.
An intention is like a seed that we plant at the core of our consciousness.
Bring your body into awareness.
Recognize that your body has been a trusted vehicle,
Creating accomplishments and contributions to the best of its ability.
Now it is time for your body to rest deeply.
Now lift the right leg a few inches off the floor as you continue to breathe.
Hold the leg.
Hold.
Hold.
And now exhale,
Release the leg.
Let go completely.
Now lift the left leg a few inches off the floor.
Continue to breathe as you hold.
Hold.
And exhale,
Let go.
Tense and lift the buttocks,
Hips,
Pelvis off the floor.
Hold.
Hold.
And let go.
Draw.
Feel the whole body letting go.
Surrender to gravity.
Now make fists and contract the arms until they lift off the floor.
Continue to breathe as you hold.
Hold.
Squeezing the arms,
Fists,
Hold.
And let go.
Let go completely.
Surrender to the field of gravity pulling you down deeper,
Melting into the floor,
Feeling yourself descending down into the stillness beneath the mind.
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.
Simply allow your entire body to respond to my words directly and non-mentally,
Allowing any disturbances,
External or internal,
To draw you more deeply within.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Drop into the deepest state of tranquility,
Stillness,
And peace.
Now bring your attention to the flow of breath,
Specifically the breath as it naturally moves through both nostrils.
See the breath as two separate streams rising and falling.
No effort to change or control the breath.
Simply watching the natural flow.
Now bring your attention to the breath moving through the right nostril,
Inhaling and exhaling through the right nostril,
Sensing the warmth of the breath as it passes through right nostril.
Continue for the next few breaths.
Now bring your attention to the breath moving through the left nostril,
Inhaling and exhaling through left nostril,
Sensing the coolness of the breath in the left.
Now begin to visualize breathing through alternate nostrils.
Do not use your fingers.
On your next inhalation,
Breathe in through the right and exhale through the left.
Inhale through the left,
Exhale through the right.
Continue on your own,
Alternating the breath through each nostril,
Inhaling one nostril,
Exhaling opposite nostril.
No effort or doing.
Sensing the subtle coolness of the left,
The warmth of the right nostril as you continue to breathe.
Now breathe normally,
Simply witnessing the breath flowing equally through both nostrils.
Sun and moon,
Ida and Pingala,
Sympathetic and parasympathetic,
Restored to harmony and balance.
Right and left brain becoming one,
Synchronized,
Unified whole,
Merging into oneness.
Enter an effortless state of being.
Now as I name a part of the body,
Let your mind and attention move to that part.
Sense energy following attention,
Bringing healing and balance.
Whole right leg,
Whole right leg,
Whole left leg,
Whole left leg,
Both legs together,
Whole right arm,
Whole right arm,
Whole left arm,
Whole left arm,
Both arms together,
Whole right side of the body,
Whole right side of the body,
Whole left side of the body,
Whole left side,
Both sides of the body together.
Feel the whole body in awareness,
From the soles of both feet to the palms of both hands.
Total,
Continuous,
And unbroken awareness to the whole body at the same time.
Give yourself the permission to enter the deepest state of relaxation right now.
Let go.
Empty of all doing,
Empty of all past,
All future,
All that can never be done by your doing,
Can happen only in the non-doing presence of your being.
And overall fear,
Apprehension,
And anxiety about all that you want to change,
Control,
And manage.
Let go of all doing.
Here your intentions and affirmations are actualized and fulfilled with effortless ease.
Silently bring in the felt sense,
The vision,
The word that you had for yourself,
How you want to be.
Bring it into your awareness three times.
Regardless of what you consciously recognize that has or has not changed,
Know that something has shifted to connect you with your intention.
Now allow yourself to respond spontaneously and effortlessly to what I say.
I do my best and let go.
I can accept and express my inner fire with love.
Who I am right now is enough.
I accept my imperfections as part of who I am.
And recognize at this time that your whole being has made a major paradigm shift.
Establish yourself in total trust and faith that remains free from any need to be in control.
Feel totally unburdened and free to move in life with effortless ease.
You can witness life's experiences and let them pass by.
Trusting that right response and right actions will come through you.
And with that clarity,
Keep your heart open to all conditions.
And slowly begin to deepen your inhalations and exhalations,
Allowing your inhalations to be a bit more full,
Your exhalations a bit more complete.
Slowly feel yourself beginning to rise to the surface of awareness.
Take your time.
There's no hurry.
And then as you feel the impulse,
You can begin to move and stretch as if waking the body.
You can remain where you are or perhaps turn over onto your right side,
Bringing your intention into your awareness once again,
Your vision of yourself in balance.
You can use the strength of your arms to come up to a seated position or remain where you are.
Remain here as long as you like,
Or when you're ready,
You may open your eyes.
This concludes our Yoga Nidra.
