Just take a moment to make sure that you're supremely comfortable.
Perhaps some height under the knees,
Padding under the head,
Perhaps a blanket.
And then as you're ready,
Close your eyes.
Allow your attention to move inward.
Feel your whole body beginning to soften and relax.
Breathe in fully and exhale with a deep sigh.
And again,
Inhale and exhale.
Let go even more.
And feel a sense of comfort,
Safety,
And peace begin to wash over you.
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.
We'll move our attention into the body to release trapped energy and move deeper into total relaxation.
If you cannot have undue pressure in the head for any reason,
It's important that you breathe normally as you tense the body.
Now as you inhale,
Make fists and deliberately tighten shoulders,
Arms,
Fists.
Tighten,
Tighten even more.
Now let go.
Relax.
On your next exhalation,
Let go even more.
Observe and feel the flood of energy in your arms.
This time as you inhale,
Deliberately induce stiffness and tension in hips,
Buttocks,
Legs,
Feet.
Tighten,
Tighten,
Hold,
Hold,
And let go.
Let go completely.
Observe the flood of energy in your legs.
This time tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks,
Tighten,
Tighten,
Hold,
Scrunch up the face,
Hold,
Hold,
And let go.
On your next exhalation,
Let go even more.
Observe and feel the flood of energy extending to all the muscles,
Nerves,
And cells of your entire body.
Release any holding anywhere.
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 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.
Allow 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.
Release your attention and allow it to float freely throughout your experience.
Notice how it may gravitate toward a thought,
Move to a sensation,
Or rest on the breath.
Make no effort to interfere with or control attention.
Simply watch as it spontaneously and effortlessly moves among the various experiences present in each moment.
Now bring your awareness to the breath.
Simply become aware of your natural breath pattern without trying to control or change it.
Just watch and observe the movement.
You may find the breath to be fast or slow,
Deep or shallow.
Whatever's happening,
Simply relax and witness the breath.
Remain connected to every breath in,
Every breath out.
If any thoughts come into your mind,
Just let them go and come back to awareness of the breath.
Belly rising as you inhale,
Belly falling as you exhale.
Now feel that the breath is becoming very quiet,
Very still,
Almost non-existent,
Becoming more relaxed and peaceful with each breath.
Internal organs letting go of their tensions,
Muscles softening,
Melting.
Feel yourself overcome with a deep sense of peace.
Allow it to pervade all aspects of your being.
Let go even more.
Now follow my guidance as we move awareness through different parts of the body.
Let your attention rest on each body part as I name it without comment or judgment.
All ten toes,
Both ankles,
Both knees,
Thighs,
Pelvis,
Abdomen,
Chest,
Arms,
Throat,
Face,
Back of the head,
Shoulder blades,
Spine,
Buttocks,
Calves,
Heels,
Soles of the feet.
Sense the whole body from the top of the head to the tips of the toes.
Whole body.
Feel the whole body contained in vast,
Spacious awareness.
Now as I name each organ,
Feel it letting go,
Softening,
Entering a deep state of rest where each organ can deeply regenerate itself.
Even if you don't know where the organs are,
Your body does.
Now bring your attention to the heart,
Lungs,
Esophagus,
Left side stomach,
Pancreas,
Spleen,
Right side liver,
Gallbladder,
Central abdomen,
Adrenal glands,
Kidneys,
Intestines,
Reproductive organs,
Bladder.
Now bring awareness to any other part of the body needing healing and rejuvenation.
Now feel the whole body at rest,
Whole body dropping deeper,
Dropping deeper into stillness and silent awareness.
Now give yourself permission to enter the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Dissolve and disappear into stillness.
Open,
Empty of all doing,
Empty of all past,
All future.
Thoughts rising and dissolving,
Coming and going without preference or pull towards anyone.
Here your intentions and affirmations are actualized and fulfilled with effortless ease.
Allow yourself to receive the following affirmations as I repeat them.
Let your whole body listen to what I say.
I draw nourishment from the gifts already present in my life.
I care for my body,
My unfailing companion.
I release any struggle with life.
I am at peace in the midst of disturbance.
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 a 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 experience of life.
Now slowly begin to deepen your inhalations and exhalations,
Allowing your inhalations to be a bit more full,
Exhalations a bit more complete.
Feel yourself beginning to rise to the surface of awareness.
Take your time.
There's no hurry.
And if you wish,
You can simply remain still or roll over onto your right side,
Feeling yourself held in safety,
Comfort,
And protection.
You can either remain where you are or bring yourself up to a seated position,
Remaining here in meditation as long as you like.
And this concludes our Yoga Nidra experience.
