Golden This is a 60 minute guided session designed to provide deep relaxation for the body and mind and freedom from suffering.
You may experience periods of deep peace and mental silence during the practice.
It is important to stay awake and alert during yoga nidra.
Repeated practice may result in an easier connection to a sense of calm and well-being.
You may find your anxiety drops away as you connect with the timeless essence of the present moment with full awareness.
Yoga nidra is best practiced in a quiet space where you will not be interrupted for the full duration of the practice.
Turn off all unnecessary notifications,
Timers and alarms so that you will not be disturbed.
To get the full benefit from this session,
Please wear comfortable clothing and lie as flat as possible on your back in shavasana pose.
You may support the head slightly with a towel or pillow and place a pillow below the knees for support.
Initially you may find yourself drifting off to a deep sleep or your mind may drift off.
In each case,
Bring your mind and your awareness gently back to the practice of yoga nidra.
During this session,
You will hear a gentle call.
This will help you bring the awareness back to the present moment.
Lie flat on your back in shavasana pose.
Arms gently at the sides,
Palms facing up.
Stretch out your legs as far as they can go.
Relax and let your legs and feet flop out naturally.
Take in a deep breath from your belly.
Push it out long and easy.
Another breath in.
Out long and easy.
Another breath in.
Out long and easy.
Bring your attention to your head and the surface where your head meets the floor or your mat.
Feel the weight of your head.
Let go of any tension in your forehead.
Soften the eyes.
Soften the cheeks.
Feel the contact of the floor against your shoulders.
Against your spine,
Against your hips and buttocks.
Against the backs of your legs.
Bring your attention all the way to your feet.
Breathe in and scan the entire body up to the top of the head.
Breathe out and scan the entire body to the feet.
Breathe in and scan the entire body to the top of the head.
Breathe out and scan the entire body to the soles of the feet.
Breathe in and scan the entire body to the top of the head.
Breathe out and scan the entire body to the soles of the feet.
Breathe in and scan the entire body to the soles of the feet.
Now bring your attention to the third eye between the brows and with your mind's eye create a bright pinpoint of light like a bright blue star.
In your mind's eye make this as bright as possible.
Move your attention now to the throat,
The soft part of your throat and bring the blue light there.
Move your attention to the right shoulder blade,
The right upper arm,
The right lower arm,
The right wrist,
The right palm.
The tip of the right thumb.
The tip of the index finger.
The tip of the right middle finger.
The tip of the right ring finger.
The tip of the right little finger.
The back of the right hand.
The right wrist.
The right elbow.
The right upper arm.
The right shoulder.
Back to the throat center.
The upper left shoulder.
The left upper arm.
The left elbow.
The left lower arm.
The left wrist.
The left palm of the hand.
The tip of the thumb.
The tip of the index finger.
The tip of the middle finger.
The tip of the ring finger.
The tip of the pinky.
The back of the left hand.
The lower arm.
The upper left arm.
Left shoulder.
The top of the chest.
The abdomen.
Waist area.
The right thigh.
The right knee.
The right ankle.
The right big toe.
The first toe.
The second toe.
The third toe.
The fourth toe.
The bottom of the right foot.
The right ankle.
The right calf.
The right knee.
The right thigh.
The right hip.
The left hip.
The left thigh.
The left knee.
The left ankle.
The left big toe.
The first toe.
The second toe.
The third toe.
The fourth toe.
The bottom of the left foot.
The left ankle.
The left calf.
The left knee.
The left thigh.
The left waist.
Solar plexus.
The heart chakra.
The throat chakra.
The third eye.
The crown chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
The heart chakra.
Notice how the mind,
When it is left alone,
Drifts off to sleep,
Or dwells on thoughts.
Notice this.
Let the thoughts appear.
And without giving them attention,
Let them gently disappear.
Imagine the thoughts in bubbles,
Inflating with energy.
And then,
As they do not get any more energy from you,
From your observing mind,
Watch them deflate.
Watch them arise.
Have being and deflate.
Arise.
Have being and deflate.
Any feelings that arise with the thoughts are the same.
They appear in presence.
Have their being and are released.
No energy is given to them.
Notice that these thoughts and these feelings that appear and disappear have their being on the background of pure,
Silent presence.
The pure,
Silent presence is deeper than the ocean.
More expansive than the universe.
More aware than awareness itself.
More awake.
More quiet.
You you you you you you you you you you you now consciously and gently bring your attention to your heart center in the middle of the chest you you you you you you create in this space a golden light as bright as the sun itself think of it think of it as being the source of life the source of energy the source of love the source of gratitude the source of being make this light alive pulsating with vigor throbbing with energy as your attention dwells on this light at the heart center notice that it gets bigger and expands with the attention that you give it it expands to fill your body from your head to your toes from your arms and your palms to the soles of your feet visualize this energy in your mind space in your presence beyond your body radiating love joy gratitude peace to all beings to all beings to all beings gratitude love joy peace harmony to all beings to all beings to all beings gratitude love peace joy to all beings to all beings to all beings now gently bring your attention back to your body inhabit the space that you're in feel the connection with the floor from your head to your shoulders your torso your arms your legs gently wiggle your feet,
Your toes your hands be aware of the breath as it flows in be aware of the energy of the body rejuvenated be aware of the clarity of your vision of your mind of your senses slowly come back fully to the space that you are in connect to the sounds that you hear around you when you are ready,
Slowly open your eyes this is the end of yoga nidra arya tatsat arya tatsat arya tatsat
