Hi,
My name is Margie,
And welcome to this emirate method of Yoga Nitra.
Yoga Nitra translates to Yoga Sleep.
It is a guided meditation to help us deeply relax and rest our body,
Mind,
And spirit.
The intention of this Yoga Nitra today is to help us feel safe,
Secure,
And at peace.
Let's begin by lying down comfortably.
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 fully and exhale with a deep sigh.
And again,
Breathe in fully and exhale with a deep sigh.
And let go even more.
Feel a deep sense of contentment and peace in your heart.
If you have an issue you would like clarity or resolution on,
Bring it into your awareness now.
Notice that whatever needs to happen will happen spontaneously and effortlessly.
Let go of any effort to make anything happen.
As we enter this next phase of Yoga Nitra,
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.
In Yoga Nitra you enter the subconscious pranic field.
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.
Now direct your full attention to your breath.
Create no struggle around breathing.
Use the breath to release any tensions.
Slowly deepen your inhalations and exhalations.
Let your breath flow in a steady,
Uniform and unbroken stream.
Continue until asked to stop.
Let your attention be totally connected to your breath as it flows in and out.
Bring all of your attention to the expansion and contraction of your abdomen as you breathe deeply in and out.
With each exhalation,
Release all tension held in your body.
Let go.
Breathe out any holdings in the body.
Use your breath to progressively enter a deeper level of stillness and silence.
We will continue with ten more slow,
Deep breaths.
Count them like this.
Ten I am breathing in.
Nine I am breathing out.
Nine I am breathing in.
Nine I am breathing out.
And continue until asked to stop.
Be absorbed in the sound of your own breath.
Let yourself be more relaxed and peaceful with each breath.
Now allow your breath to return to normal.
Feel the energetic impact of the breath in the form of pulsations in the body.
Your attention allows the energy field in the body to grow and expand.
Experience it.
Energy follows attention.
Let your mind melt and merge in the river of energy flowing through your body.
Feel yourself held in absolute stillness.
Feel a deep sense of stillness expanding everywhere.
Follow my guidance now as we move 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,
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.
Whole body in awareness.
Feel the whole body contained in vast,
Spacious awareness.
Feel yourself descending down into the stillness beneath the mind.
All excess tension and holding carried out with each exhaling breath.
Enter the deepest state of letting go right now.
Feel yourself in a place you'd like to be.
A place where you feel peaceful and calm,
Relaxed and quiet.
No concerns about the future or past.
Simply an overwhelming experience of the rightness of things.
Perhaps sitting on a beach,
Watching the waves meet the shore.
The scent of salt air,
The sound of seagulls.
Trust whatever image arises in your awareness and let go into it.
Surrender the weight of your body completely supported.
No effort or need to hold yourself up.
Breathe in the scent,
Sight,
Sounds of this place.
Let the whole experience permeate your entire being.
Absorbed into each and every cell with each breath in and each breath out.
Feeling through your bodily sensations what it is to be safe,
Secure and at peace.
Surrounded,
Protected in this place where you can deeply rest.
Feel how restful and calm you are.
Even more content,
Relaxed,
More grounded than ever before.
Allow yourself to receive the following intention.
I feel safe,
Secure and at peace.
I feel safe,
Secure and at peace.
I feel safe,
Secure and at peace.
And know that you can return to this safe place anytime you want or need to.
Establish yourself firmly in faith and trust to receive the grace,
Protection and guidance of the higher self within you.
And remember,
You are the emissary of light and love.
Carry it everywhere you go,
To everyone you meet.
If you have an area that you feel needs healing,
Physical,
Mental or emotional,
Allow this light and love to flow into that area now.
At this time,
Feel the presence of any guides,
Mentors,
Teachers or family members you feel connected to.
You may sense this as a universal force or energy surrounding you,
Guiding you.
Know that this presence surrounds you always.
You can draw on this presence at any time.
If there is any guidance to be received at this time,
Either as a felt sense,
Words or images,
Allow yourself to receive it now.
Otherwise,
Simply rest back in the grace and protection of presence.
Now begin to become aware of the rising and falling of your breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Sense the body resting on the floor and the quality of the air as it touches your skin.
And gradually you can move as if you're waking from a restful sleep.
Bend your knees and pull them closer to your chest.
If it feels good,
Rock sideways gently.
Take your time,
Do not hurry.
Then just turn onto your right side and curl into a fetal position.
Feel the safety,
Comfort and protection of the womb of existence.
Allow yourself to receive this intention,
I feel safe,
Secure and at peace.
And every time you find yourself in reaction,
You are empowered to replace it with this intention.
When you're ready,
Gradually move and begin to sit up,
Keeping your eyes closed.
Continue to stay deep in this deep inner experience.
Becoming aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind,
How quiet the heartbeat.
Be still and be grateful.
Know that you can easily enter here again and again.
That ends this guided meditation of Yoga Nidra.
