Welcome to Yoga Nidra Meditation.
Yoga Nidra is best done while lying down,
Preferably on your back.
You can do it in a chair or recliner.
The most important thing is to be supremely comfortable.
So you might need a little padding under your head,
Perhaps under your knees,
And have a cover close by to pull up over you if you get chilly.
Our body temperature tends to drop in deep meditation.
I also recommend an eye pillow or eye cover of some sort,
Even a scarf.
It will help you go more deeply inward.
So now let's just get quiet and comfortable.
And bring to mind an intention if you have one.
We will be using an intention in this practice today.
And so if you don't have something specific,
Just be open to whatever may present itself for you.
So now go ahead and close your eyes and quiet your mind.
Be still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power.
Relax,
Trust,
And let go.
Breathe in deeply and exhale completely with a deep sigh.
And again,
Breathe in fully and exhale with a sigh.
Now let go even more.
Give a deep sense of contentment and peace in your heart.
Now bring your intention into your awareness.
If you are unclear about your intention,
Just see what appears in your field of awareness.
Repeat your intention silently three times.
Now bring your attention to your face.
With your next exhalation,
Allow all expression to drop from the face.
Releasing the tiny muscles around the eyes.
Allowing the eyeballs to rest back in their sockets.
Releasing the tiny muscles around the mouth.
Tongue resting in the mouth.
Lower jaw gently opening and softening.
Allowing the cheeks to soften towards the floor.
Scalp resting on the skull.
Neck softening,
Easing,
Releasing.
All will be available to the entire range of sensations in the face and head.
Now drop into a sense of your whole bodily presence.
Embrace this present moment's experience,
Undistorted by what you like or don't like.
Let go of what is going.
Let come that which is coming.
This becomes your connection to source.
Feel a deep sense of stillness expanding everywhere.
Feel what is present without labels or comments.
Feeling more,
Thinking less.
Enter the deepest state of letting go right 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 are able.
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,
Internal or external,
To simply draw you more deeply within.
In yoga nidra,
You enter the subconscious field of energy.
Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax.
Drop into the deepest state of tranquility,
Stillness,
And peace in the third eye.
Now your consciousness is in direct communion with your energy body.
Now bring your breath into awareness.
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 is happening,
Simply relax and witness the breath.
Getting connected to every breath in and every breath out.
If any thoughts come into the mind,
Just let them go and bring your attention back to the breath.
If any thoughts come into the mind,
Let them go.
Bring your attention back to your breath.
Simply rising as you inhale,
Belly falling as you exhale.
Now feel that the breath is becoming very quiet,
Very still,
Almost nonexistent.
Feel a profound sense of peace descending over the body and being.
Allow the mind to let go in it.
Merge into oneness.
Drop into that silent space where all doing stops.
Enter an effortless state of being.
As I name the body part,
Bring your total attention accompanied by a feeling of heaviness sinking like a stone in water.
Both feet heavy like stone.
Halves and knees heavy,
Sinking deeper.
Thighs and hips very heavy like lead.
Abdomen,
Chest and back.
Gravity pulling you down deeper.
Shoulders,
Arms and palms very,
Very heavy.
Feel your entire head heavy like a stone.
Give your body completely and totally to the omnipresent field of gravity.
Now experience your whole body heavy like a rock.
Feel your whole body sinking deeper and deeper.
Simply letting go into the pull of gravity.
Sinking,
Sinking heavy like a stone.
Sinking deeper into stillness and silent awareness.
Now shift your attention and as I name the part of the body,
Let all of the heaviness drain away.
Let your body be buoyant and light like a fluffy cloud.
Both feet limp and light.
Calves and knees empty and free.
Feel it.
Thighs and hips hollow,
Weightless.
Abdomen,
Chest and back,
Light and empty.
Shoulders and arms and palms floating.
Head hollow,
Empty.
Feel your whole body empty,
Light and hollow.
Sense the emptiness of your body and silence of your mind.
Enter the power and protection of your energy body.
Embrace its feathery lightness.
Feel completely safe and secure.
Feel yourself getting lighter and lighter until you begin to float in the air.
Give yourself permission and freedom to float out of your physical body.
Embrace your energy body from your physical body.
Experience the freedom of this new dimension released and freed from identification with your body and mind.
Free of all inhibitions and boundaries of your body and mind,
Past and future.
Serve your body completely at peace,
Resting in stillness.
Recognize you are the spirit separate from the physical body.
Enjoy the spirit freed from all limitations.
The innate healing wisdom of the body liberated and functioning optimally.
Now settle back into the physical body.
As you remain deeply established in your connection with spirit,
In faith and trust.
Feel yourself open and allowing,
Steady and centered.
Rest back empty like a blue sky.
Your capacity for experience to move through.
Every cloud that comes eventually goes.
As the sky,
You can let it come and let it go.
You know this place.
It is the part of you that can never be diminished or destroyed.
Pure,
Steady and timeless like the sky itself.
Rest here.
Recognize whatever has happened in your life has already gone,
Already passed.
You are here.
Just be here in this moment.
At this time,
Allow the wisdom of the body to release what it no longer needs.
You don't need to hold it anymore.
Give it to the sky to hold for you.
Your life experience has the power to help you become who you were meant to be.
You already have what you need.
Let this knowingness permeate every part of your body,
Sending an ever expanding sense of peace throughout.
Give yourself the permission to enter into the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Dissolve and disappear into stillness.
Open,
Empty of all doing,
All past,
All future.
Merge into this space and be empty.
Sensations,
Thoughts,
Images floating by like clouds on a clear blue sky.
Letting it all gather and dissipate.
Come and go.
Be the space in which it is all happening.
Let go.
Here your intention and affirmations are actualized and fulfilled with effortless ease.
Now bring your intention into your awareness.
Repeat it silently three times.
If you don't have an intention,
Just remain silent and let spirit,
Who knows what is best,
Do it for you.
Allow this intention to go to the deepest levels of recognition with no hesitation.
Know that your higher self recognizes,
Honors,
And accepts your intention.
Have faith and trust that it has been heard and is being acted upon by a higher power of the source within you.
There is no need for you to do anything about it.
Bring your attention back to the center between the eyebrows,
The third eye,
And feel all of the energies of your body from all meridians,
Activated,
Purified,
And balanced.
All channels are open and the life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
Just experience.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I let go of that which I cannot control.
I do my best and I let go.
I automatically attract the highest and best for myself.
I replace energy blocks in my body and mind with total acceptance and forgiveness.
At this time,
Feel the presence of any guides,
Mentors,
Teachers,
Or family members that you feel connected to.
You may sense this is a universal force or energy surrounding you and guiding you.
Know that this presence surrounds you always.
If there is any guidance to be received at this time,
Either as a felt sense,
Words,
Or images,
Allow yourself to receive it right now.
Otherwise simply rest back in the grace and protection of presence.
Now begin to become aware of the rising and falling of the breath.
Slowly,
Feel yourself beginning to rise to the surface of awareness.
Sense the body resting and the quality of the air as it touches your skin.
Gradually,
You can move as if you were waking from a restful sleep.
Bend your knees and pull them closer to your chest if that's comfortable for you.
You can even rock side to side.
Take your time.
Do not hurry.
Then just turn on to your right side and curl into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
Bring your intention into your awareness again.
Change nothing.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
Now you can gradually move and begin to sit up with your eyes closed.
Continue to stay deep in this inner experience.
Regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted to connect you with your intention.
Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back into the body.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind is.
How quiet the heartbeat is.
Be still and be grateful.
Know that you can easily enter here again and again.
Now you may gradually open your eyes.
From my heart to yours,
I thank you for sharing this experience with me today.
The yogics tell us that a 45-minute meditation in yoga-tintra is the equivalent of a three-hour nap.
So,
Blessings.
I hope you feel refreshed and ready to continue on your day.
Namaste.
