Welcome to Yoga Nidra for the whole family.
I'm Peggy Silfan and I will guide you into a deeply relaxing place,
A yogic sleep that will help you feel refreshed and revitalized.
What I share with you here has evolved from ancient roots and has transformed many lives.
So first,
Make yourself comfortable.
Lie down on the floor on a yoga mat or even in a bed in a position called Shavasana.
So lie on your back with your arms slightly away from your body,
Palms facing up and feet about hip distance apart.
Rest your head on a pillow and have a blanket available.
Go ahead and make sure you are all settled in.
In Yoga Nidra,
It's important to remain still.
When you're ready,
Close your eyes.
Yoga Nidra is a very different type of yoga.
Instead of stretching your body,
It will stretch your imagination and guide you deep within where you can discover your true self and let go of fears,
Anxieties,
Worries and learn to see reality through a new lens.
Here you connect to a higher power and view yourself with acceptance and love.
Life's experiences sometimes block you from seeing your truths.
Your mind creates illusions of what's real.
Your mind makes up stories to protect you but instead these false stories hold you back from tapping into all that you are at your core.
So the more you practice this guidance,
The more you will understand what I'm sharing with you and the more you will benefit.
So I hope you download this audio and listen daily starting at this point.
Let us begin the Yoga Nidra practice.
Begin by noticing all the sounds around you.
Notice sounds that are far away from you and see which ones you can hear really far off in the distance.
They can be sounds from outside or from somewhere else.
Focus on the sounds that are far away from you.
Next notice sounds that are a bit closer.
Maybe it's music or another sound that you're noticing.
And finally notice sounds that are the closest to you and even the sounds that are inside you like your heartbeat.
Notice if you can feel your heart beating.
Take a deep full breath in and let go with a big sigh.
Now let go of all the sounds and bring your attention to just my voice from now on.
All you have to do is focus on my words.
We'll start by doing a very relaxing straw breath.
So just follow the guidance as best you can.
You cannot do anything wrong.
Just relax.
As we move through the practice let go of trying to do everything perfectly.
Instead be perfectly engaged in what are you feeling,
In what you are experiencing in this moment.
Give yourself fully to being present.
So create no stress or struggle around your breathing,
Hesitation,
Doubt.
Just create disturbances.
So begin by taking a deep full breath in through your nose,
Filling your lungs completely without straining.
And as you exhale blow the air out through gently pursed lips as if you're blowing through a straw.
Continue this deep breathing.
Make each exhalation just slightly longer than each inhalation and keep your breath in a steady,
Uniform,
Unbroken stream.
Each time you blow out,
Blow out fears,
Worries,
Anxieties,
Frustrations,
Angers.
These are all typical human emotions which we need to let go of.
When we hold on to them they create blockages in our bodies.
So blow them out.
Blow out the old stories.
Blow out the old energies.
They are not serving you.
And as you blow them out you create space within.
Space so that you may breathe in new energies.
Breathe in infinite possibilities,
New stories.
Breathe in divine love and allow it to balance and illuminate every cell in your body.
Your breathing is the essence of life.
You're bringing in the vital force energy and you're calming your nervous system,
Bringing you back to your true self.
Never turn to your normal breathing and turn your attention inward.
Notice any sensations in your body.
You may feel warmth,
Coolness,
Pulsations.
You may feel nothing.
Just be aware and observe what you feel without any judgment.
Embrace all experiences unconditionally and let your mind melt and merge into these feelings.
Now bring your attention to focus on the middle of your brow center,
In the middle of your forehead.
This is the third eye.
Consider the seat of integration where mind,
Body,
Heart,
And spirit merge into oneness.
Notice what you notice.
As you continue focusing on the third eye,
Give yourself permission to drop into relaxation and drop into stillness.
In this way,
Mind and body align and you connect with your higher self effortlessly.
Maintain this inner stillness and if you need to make adjustments in your position so you may be more comfortable,
Do so now.
From this point on,
Remain relaxed and motionless,
Alert and conscious.
Stay in touch with my guidance and let your mind merge and melt into your energy body,
Going beyond the boundaries of body and mind.
Allow yourself to shift from thinking and doing to feeling and being.
Do absolutely nothing.
Simply relax.
Drop into the deepest state of tranquility and peace.
Keep your attention on the middle of the brow center and drop even deeper into stillness.
Now using your imagination,
You're going to take a little trip around your body as I name each area of the body.
Simply think of that body part without moving it.
As each body part is named,
Imagine a light butterfly gently landing on it before fluttering over to the next body part.
If you lose track,
It doesn't matter.
The most important is simply to listen to the words.
Allow yourself to release the dormant healing powers trapped in the meridians and energy centers of your body to carry out healing from within.
As I guide you from point to point,
Remain in silent awareness and stay alert and awake.
So let's begin by bringing your attention to the third eye in the middle of the brow center and now your throat center,
Right shoulder,
Elbow,
Wrist,
Five fingers of your right hand,
Wrist,
Elbow,
Shoulder,
And back to the throat.
Now imagine that butterfly is flittering over to your left shoulder,
Elbow,
Wrist,
All five fingers of your left hand,
And back to the wrist,
Elbow,
Shoulder,
And throat.
And now the butterfly moves to the middle of your chest and flutters down to your navel and now flutters over to your right hip,
Right knee,
Ankle,
All five toes of your right foot.
Wings are now flapping and landing on the right ankle,
Moving back to the knee,
The hip,
And now fluttering over to the left hip,
Knee,
Ankle,
All five toes of the left foot,
Back to the ankle,
Knee,
Hip,
Navel point,
Middle of the chest,
Pit of the throat.
And now imagine a butterfly is flying over the entire right side of your body and it's fluttering over the left side of your body.
And now bring the left and right sides together and imagine your whole body has turned into a butterfly.
Feel the lightness.
Now gather your attention at the middle of the brow center once again to the third eye.
Observe the vast stillness and silence.
Resting in this vastness,
Allow whatever comes into your field of awareness to be present.
Know that you are not your thoughts,
So just let them float in and float out like butterflies as you let go and drop deeper into stillness.
And now let's imagine pictures.
I will quickly mention things that you've most likely seen before and as I name them,
Simply picture them in your mind using your imagination as if you're seeing it in a book created by you.
Let's begin.
Imagine a bright sun,
A full moon,
A sky full of stars,
Green grass,
Waves on the beach,
Fluffy clouds,
Pink rose,
Snow-capped mountains,
A small puppy.
Finally imagine a beautiful scene in which you are the butterfly and the butterfly is flying through the sky on a bright sunny day.
The sky is clear and bright and blue.
In the background you're seeing snow-capped mountains but you're lightly floating up and down over a grassy field along the grass.
You see beautiful flowers of all colors and you want to get a closer look so you fly down and float from flower to flower.
You land on red flowers,
Yellow flowers.
You flutter over to pink flowers,
White flowers.
You feel light and free,
Playfully fluttering from one sweet beautiful flower to another.
But now the sun is setting and the sky is becoming darker.
You've spent the entire day flying,
Playing,
Dancing and now you're ready to sleep.
So you float over to a small tree filled with leaves to shelter you.
You find a cozy spot on a branch and you fold your wings together.
You feel like you're totally relaxed,
Safe,
Protected and at peace.
This is your spirit in perfect harmony and balance.
In this place of deep relaxation your mind and body align and you enter a sacred space where your prayers,
Intentions and affirmations are fulfilled with effortless ease.
So let's use this intention and just allow it to be received as I say it.
I do what I can then I let go and I rest in calm awareness.
I do what I can then I let go and I rest in calm awareness.
I do what I can and then I let go and I rest in calm awareness.
Allow this intention to go to the highest level of recognition without any hesitation.
Know your higher self hears and honors this intention and it's being acted upon by the higher self within you so there's nothing you need to do.
Just let go and be and now allow your entire self to respond spontaneously to this affirmation.
I am a person of great value.
I am an expression of God.
I am a person of great value.
I am an expression of God.
I am a person of great value.
I'm an expression of God.
Trust that you are receiving the grace,
Protection and guidance of the higher self within you.
The more often you go to your source,
The easier it will be for you to connect to your own spiritual guides who bring you blessings and grace.
As you arrive as this heightened dimension within yourself,
You become a carrier of light and love.
Feel the energies of light and love and if you have any area that feels like it needs healing,
Whether physical,
Mental or emotional,
Allow this energy of light and love to flow into that area right now.
Gradually you can begin to move as if awakening from a restful sleep.
Wiggle your fingers and toes and as you feel the inner urgings,
Your own vital life force energy,
You may feel a desire to move or stretch in a certain way.
Honor what you're feeling.
Feel what you need in this moment.
As you're ready,
Bend your knees and wrap your arms tightly around your knees,
Pulling them to your chest and then gently rock side to side,
Gently massaging your spine.
When you feel that's complete,
Just rock over to your right side.
Feel the safety and security of the womb of existence,
Regardless of what you might consciously recognize that has or has not changed.
Know that something deep within you has shifted to connect you with your inner divine self and has empowered you to be on your path to whatever you desire.
Become aware of your body.
Bring a deep sense of peace and contentment with you.
As you still keep your eyes closed,
Slowly and mindfully work your way into a comfortable seated position.
As you sit,
Sit tall,
Relax your hands in your lap,
Still keeping your eyes closed,
Staying within your own inner experience.
Bring your focus to the third eye.
Just notice how you feel in this moment.
Notice how quiet your mind has become.
Notice how much slower your heart is beating.
Physiologically,
Your nervous system has calmed down.
Notice how almost imperceptible your breath is.
Everything in your body and mind is functioning more optimally.
Our psychology,
Our biology need this reboot,
This time to restore and revitalize.
So know that you can come back to this place of calm awareness again and again and again and again.
The more times you come back to this place of stillness,
Of awareness,
The more you will want to function in life.
From this place that feels effortless.
From this place that's guided by your higher self.
From this place that allows you to do so much more with less effort.
So I encourage you to take the time to keep coming back to this place.
Everything you need is already within you.
Practicing this yoga nidra opens up an awareness of all that you are and empowers you to become absolutely the best you.
And you are loved.
You are needed.
So as you're ready,
Allow your eyes to open and allow the world to come back in.
My yogi master is from Gujarat,
India,
So he says,
Jai Bhagwan,
Which in Sanskrit means,
I honor the light within you.
And I will add that I am grateful for the privilege of sharing this practice.
Sending big hugs,
Love and light.
