Yoga Nidra For Releasing Judgement

This Yoga Nidra will guide you into a deep state of relaxation and help you to release judgment through the use of intention and affirmations. It contains a 'fill in the blank' intention where you can insert the name of a person or situation that is causing you to react with stress, worry, frustration, fear or anger. It contains affirmations to support the intention.

The recording begins with preparatory instructions. The Yoga Nidra starts at 2 minutes and 5 seconds.

Transcript

Welcome to this Yoga Nidra practice.

Come into a comfortable position lying on your back with your arms by your sides and your palms facing up.

You might like to place some padding under your head and also some support under your knees if you experience discomfort in your low back.

Your body temperature will drop during the practice so it will be helpful to cover yourself in a light blanket.

If you're not able to lay on your back,

Come into another position you find comfortable where you'll be least likely to move.

While you're making yourself comfortable,

I'll introduce the intention we'll use for the practice.

We'll be using the following fill-in-the-blank intention.

I release my judgment about _____.

I am centered and at peace.

I'll read that again.

I release my judgment about _____.

I am centered and at peace.

To fill in the blank in this intention,

I would like you to take a moment to think of a person or situation that causes you to react with stress or worry,

Frustration,

Fear or anger.

If you can't think of a person or situation right now,

Don't worry,

It might come to you during the practice and if it doesn't,

You'll still benefit from the practice.

So at several points during the nidra,

I'll read out that statement.

When I do,

You can insert your chosen person or situation.

Now,

Let's begin.

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.

Now,

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.

Now,

Allow yourself to receive the following intention as I repeat it.

Feel every cell of your body receiving these words.

I release my judgment about.

I am centered and at peace.

Now,

We'll move our attention into the body to release trapped energy and move deeper into total relaxation.

If you can't have undue pressure in the head for any reason,

It's important that you breathe normally as you tend to the body.

Now,

As you inhale,

Make fists and deliberately induce stiffness and tension throughout your shoulders,

Arms and fists.

Tighten,

Tighten even more.

Now,

Let go completely.

Relax.

On your next exhalation,

Relax even more.

Let go.

Observe and feel the flood of energy in your arms.

This time as you inhale,

Deliberately induce stiffness and tension in the hips,

Legs and feet.

Tighten,

Tighten.

Hold,

Hold.

Let go.

Let go completely.

Relax.

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,

Hold.

Now,

Let go completely.

Relax.

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.

Let your whole body melt into the flood of energy you feel in your body.

Let your body go limp like a rag doll.

Relax even more.

Release any holding anywhere.

Now,

Bring your attention to the 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,

Softening,

Allowing the cheeks to soften towards the floor,

Scalp resting on the skull,

Neck softening,

Easing.

Simply 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 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.

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,

External or internal,

To draw you more deeply within.

In yoga nidra,

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.

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 follow my guidance as we begin the mantra breath.

Breathing in fully,

Let the belly rise on the inhalation.

As you exhale,

Let the belly fall as you complete the outgoing breath.

Continue with long,

Slow,

Steady breaths,

Emptying the lungs completely.

On the next breath in,

Silently breathe in the word peace to yourself three times until the lungs are full.

On the next breath out,

Silently repeat the word peace until the exhalation is complete.

Breathe in peace,

Peace,

Peace.

Breathe out peace,

Peace,

Peace.

Continue until I ask you to stop.

Breathe easily and naturally as you repeat,

Deeply engaged and completely absorbed.

Feel every cell of your body deeply hearing and receiving this word.

Now breathe normally.

Notice how the energy of this word is transmuted into sensations in the body.

Let go into it.

Let go into the silent stillness expanding everywhere.

Drop into that silent space where all doing stops.

Experience silence extending everywhere.

Now 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 stones,

Calves 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.

Totally let 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 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.

Release 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.

Observe your body completely at peace,

Resting in stillness.

Recognise 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.

Bring your attention to the centre between your eyebrows and drop into the deepest level of relaxation.

Here there remains nothing to do or achieve.

You have entered the domain of grace.

In this domain of integration,

You are witness of all that is happening but doing nothing to make it happen.

Hand over all fear,

Apprehension and anxiety about all that you want to change,

Control and manage.

Let go of all doing.

Remain empty and free from all doing.

Here your intention and your affirmations are actualised and fulfilled with effortless ease.

Silently fill in the phrase as I repeat it.

I release my judgement about.

I am centred and at peace.

I release my judgement about.

I am centred and at peace.

I release my judgement about.

I am centred and at peace.

Allow this intention to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognises,

Honours and accepts your intention.

Have faith and trust that it has been heard and is being acted upon by the higher power of the source within you.

There is no need for you to do anything about it.

Bring your attention back to the centre between the eyebrows and feel all 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.

Now allow your entire self to respond spontaneously and effortlessly to what I say.

I release all those who I blame for my unhappiness.

As I let others be who they are,

I let myself be who I am.

As I remove my judgement of others,

I am free from self judgement.

Establish yourself firmly in faith and trust to receive the grace,

Protection and guidance of the higher self within you.

The more often you go to your source,

The easier it will be to return there and the longer you can stay there.

Feel the presence of your own spiritual guides surrounding you and blessing you.

Accept their blessing and grace,

Embody it and spread it wherever you go.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrated power of love and the source within.

You are an emissary of light and love.

Carry it everywhere you go and 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.

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 on the floor,

The quality of the air as it touches the skin.

Gradually you can move as if you are waking from a restful sleep.

Bend your knees and pull them closer to your chest.

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.

Bring your intention into your awareness again.

I release my judgment about.

I am centered and at peace.

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 deep 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 to 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.

Reviews

Just perfect for where I need to be heading, thank you.