Welcome.
Relax comfortably,
Preferably on your back or maybe in a seated position.
Take a moment to arrive here in this present moment.
Allow a conscious intention or Sam Kalpa to rise in your mind for this session of Gong Yoga Nidra.
It should be a positive short affirmation in the present moment such as I am healed in every cell of my body.
I am relaxed with each breath I take.
Allow this intention to rise in your consciousness and then silently repeat it three times to yourself.
The practice of Yoga Nidra now begins.
Remind yourself to stay awake and aware during this practice.
Do not go to sleep.
I'd like to have you bring your awareness to your breath and your body and allow your awareness here to quickly move from each area of the body that I name.
Bringing your awareness to the right hand,
The right palm,
The right wrist,
The lower right arm,
The elbow,
Upper arm,
Right shoulder,
Right armpit,
Right side of the body,
Right waist,
Right hip,
Right thigh,
Kneecap,
Calf muscle,
Ankle,
The right heel,
The top of the foot,
And the bottom of the right foot.
Bring your awareness to the left hand,
The left palm,
The left wrist,
The lower left arm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Left side of the body,
Left waist,
Left hip,
Left thigh,
Kneecap,
Calf muscle,
Left ankle,
Left heel,
Top of the foot,
And bottom of the left foot.
Bring your awareness to the top of your head,
Your forehead,
Your right eyebrow,
Left eyebrow,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Your chin,
Jaw,
Throat,
Throat,
Right chest,
Left chest,
Navel,
Upper abdomen,
Lower abdomen,
The right thigh,
The left thigh,
The right knee,
The left knee,
Right calf muscle,
Left calf muscle,
Right ankle,
Left ankle,
Right foot,
And left foot,
The whole right leg,
The whole left leg,
Both legs together,
The entire right arm,
And the whole left arm,
Both arms together,
Both arms together,
Your head,
The back of your body,
The entire front of your body,
Your whole body together,
Your whole body together.
Bringing the awareness to the tip of your nose and take a long full inhale,
Breathing in from the tip through the throat,
Expanding the diaphragm,
Filling in around and through your abdomen,
Suspending your breath for a moment,
And then exhaling,
Exhaling,
Exhaling,
Exhaling it out.
Another breath,
Tip of the nose,
Feel the vibration in the throat,
The expansion across the collarbones,
The ribs,
The lungs,
And the chest,
Filling into the abdomen,
All the way full,
Exhale,
Exhale,
Exhale,
Exhale,
Exhale,
Exhale,
Exhale,
Exhale it out.
Let's do that again,
Big breath in,
Follow the breath with the tip of the nose,
Through the throat,
In around the heart,
The ribs,
The lungs,
The diaphragm,
Into the belly,
Filling full,
Full,
Full,
Full,
And exhale,
Exhale,
Exhale,
Exhale,
Exhale,
Exhale,
Exhale,
Exhale out.
Inhale,
Exhale,
Exhale out.
Inhale,
Exhaling when you are ready.
Inhaling fully,
Deeply,
And completely.
Exhaling when you are ready.
Continue with this long,
Slow,
Deep breath,
Inhaling fully,
All the way into the abdomen,
Filling full.
When you are ready,
Exhaling,
Exhaling,
Exhaling,
Exhaling,
Exhaling it out.
Stay with the breath.
Allowing your breath to relax,
And continue to allow your awareness to rest on the ease and flow of the breath,
Remaining awake and aware.
And as we remain awake and aware,
I will name objects and you should try to visualize them on levels of feeling,
Awareness,
Emotion,
Imagination.
Jump from image to image in your mind.
Do not concentrate on any one image,
But keep moving and allow the feelings and sensations to flow.
A cloudy sky,
A milkshake,
Puppies playing together,
A fire burning on the hillside,
Picking apples from the tree,
A babbling brook,
A hot steel poker,
Birds calling in the distance,
Raindrops on your skin,
Cars racing down the street,
The taste of lemonade,
A cool breeze on an autumn day,
The roar of the ocean waves,
A moonlit sky,
A bee buzzing in your ear,
The crackling of a campfire,
The sound of the drums,
A young child playing with their toys,
Grilling on a barbecue,
A warm fuzzy blanket,
A sound of the ice cream truck,
Hot soup on a cold winter's day,
The sand running through your hands at the beach,
The sound of the ice cream truck,
The sand running through your hands at the beach,
Snowflakes falling on the tree branches,
A kitten purring in your lap,
A beautiful warm sunny day,
The smell of roses,
Fresh pineapple being eaten,
A beautiful painting dancing in the light of the color of the sun,
An airplane flying overhead,
A warm summer's night,
A beautiful sunrise,
Licking a lollipop.
Imagine yourself here,
Now,
Floating in a sea of crystal blue water.
You can feel the sun on your skin,
You can feel the gentle breeze,
The warmth and the relaxation.
It is as if you are being held and supported,
And there's a gentle rocking of the waves below you,
Softening your body as you allow yourself to relax even more,
Breathing in this warm loving sensation,
And allowing yourself to exhale with gratitude.
Exhale in gratitude.
The heart remains open.
You can feel the connection to the ocean,
To the beautiful sea of blue.
The connection to the sunshine above.
A connection to the trees gently swaying in the breeze.
And a connection to source energy.
Breathe into this connection through your heart center.
A connection to the feeling of darkness.
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