Welcome to this experience of I am Yoga Nidra.
So finding your comfortable spot,
Either sitting,
Lying down,
Perhaps some height under the knees,
Patting under the head,
Or any position where you're least likely to move and will be most comfortable.
And then as you're ready,
Close your eyes.
And allow your attention to move inward.
Feel your whole being beginning to soften and relax.
Breathe in fully.
And exhale with a deep sigh.
And again,
Breathe in fully.
And exhale,
Let go even more.
And feel a deep sense of peace and contentment begin to wash over you.
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks,
Tighten,
Tighten,
Hold the breath in.
And let go.
On your next exhalation,
Let go even more.
Feel the effect.
Repeat again,
Remember not to hold your breath if you shouldn't be.
Inhale,
Tighten arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks,
Tighten,
Tighten,
Scrunch up the face,
Hold,
Hold.
And let go.
Surrender to that wave of heaviness permeating the body.
Let go into it.
During this time,
Trust that whatever issues are in the way of balanced body and mind will be released spontaneously and effortlessly.
Let go of any struggle,
Any effort to make anything happen.
Now feel yourself descending down into the stillness beneath the mind.
All excess tension and holding carried out with each exhaling breath.
Feel your outward attention moving inward.
Now,
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.
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.
Allow all thought,
All effort to dissolve into the vast spaciousness of being.
Enter into a state of complete non-doing.
Now become aware of your inhalations and exhalations.
Without any struggle or effort,
Allow your inhalations to be a bit more full.
Your exhalations a bit more complete.
Allow attention to rest on the experience of steady,
Unbroken breath.
Now draw the breath into the lower belly and fill the lungs from bottom to top as if filling a water bottle.
As you breathe out,
Empty your lungs from the top to the bottom.
Continue on your own.
Inhaling bottom to top.
Exhaling top to bottom.
Stay present to the wave-like motion of your abdomen and chest as you breathe in and out.
I should be able to see your chest and belly rising and falling as you breathe.
Allow a sense of peace and wellbeing to wash over you with each progressive inhalation and exhalation.
Let this feeling expand to include every part of your body.
Inhale as if the whole body is inhaling and exhale as if the whole body is exhaling.
Inhale and take in new energy.
Exhale,
Let go of all tensions,
Worries,
And anxieties,
Breathing it out.
Release any struggle,
Any effort to make anything happen.
Now breathe normally and be still.
Settle.
The mind completely suspended in the dimension of silence.
Settle into the silent space of being.
Now as I name each body part,
Experience it directly without interpretation or analysis.
All 10 toes.
Both ankles.
Both knees.
Thighs.
Pelvis.
Belly.
Chest.
Throat.
Face.
Back of the head.
Shoulder blades.
Back.
Buttocks.
Calves.
Heels.
Soles of the feet.
Sense the whole body from the top of the head to the tips of the toes.
Complete awareness of the whole body.
Now sense a cushion of vital energy surrounding and permeating the entire body.
With each breath in,
Feel that cushion becoming stronger and more palpable until the entire body is felt as a pulsing,
Tingling energy field.
Sense that vital cushion of energy penetrating through the skin.
Muscle and bone.
All the way to each and every cell.
Surrounding every cell of the body equally.
Allow that energy to softly soak into even those areas that are normally tight.
Tense or disconnected.
Watch the intelligence of the body as it softens and opens around any area needing healing.
Giving it room to shift and move.
Easing the edges.
Softening constricted areas.
Releasing tensions and density with each outgoing breath.
Trust it to let go in its own time.
The soft energy of the breath moving all around and throughout.
There's nothing for you to do.
No longer at odds with any part of you.
Still allowing and accepting it all.
Surround your body with unconditional love and acceptance.
Acknowledge that any physical manifestation is a very important messenger in your life.
That whatever happens is exactly what needs to happen for your growth and evolution.
All that is necessary is your willingness to be present to what is.
Be still and be at peace.
Now be empty like a blue sky.
As the sky,
You can watch every cloud come and go.
You can let go of everything that's in front of you.
You can let everything come and go.
Some things have gone,
Already passed.
Just be here.
In this moment.
You know this place.
It is the part of you that can never be diminished or destroyed.
Just rest here.
Remain relaxed and allow any self-defeating patterns or habits to come to awareness.
See,
Feel,
Or sense yourself freed from these limiting tendencies.
Know that shifts and changes that need to take place are happening independent of your doing.
Recognize at this time that you've made a major shift in perspective.
This shift will enable you to interact with yourself and with the world in this new way.
The more often you connect with this new perspective,
The more empowered you become to shape and create your own life.
You are the creator of your own life.
You are the creator of your experience of life.
And slowly begin to deepen your inhalations and exhalations.
If you feel the impulse to move or stretch,
Do so.
If the impulse is to remain still,
Follow it.
Regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted.
Bring a deep sense of peace and contentment with you as you bring awareness back to the physical body.
Just notice how relaxed the body is,
How soft the breath is,
How quiet the heartbeat is.
Be still and be grateful.
Know that you can easily return here again and again.
Now you may open your eyes or remain here as long as you like.
And this concludes our yoga nutra.
