Welcome dear one.
We are preparing for Yoga Nidra for sleep.
Take a moment now to find your most comfortable position,
Making sure you will be warm enough.
Now let's take a few moments of conscious breath.
Slowing down breath in turn assisting in slowing down the mind.
Let your belly be soft as you inhale.
The abdomen expands as you fill.
As you exhale through the mouth,
The body softens and sinks down into the mattress.
Feel yourself becoming more grounded with each exhale.
Without any strain,
See if you can lengthen the exhale.
Your awareness is resting gently on your breath and as each inhale flows in,
Imagine a warm golden light filling your body.
With each exhale,
Release any tension,
Any stress,
Or any distractions.
Allow yourself to be fully present in this moment,
Here and now.
As the next few minutes unfold,
Simply observe,
Remain curious,
And let yourself drift deeper into relaxation,
Knowing that you are fully supported in this practice.
Now breathing in through the nose fully and exhaling through the mouth with an audible 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.
We will move our awareness into the body to release trapped energy and move deeper into total relaxation.
For this next technique of tensing and relaxing the body,
Please be aware that those with cardiac disease,
Hypertension,
Or glaucoma should use caution.
If you cannot have undue pressure in the head for any reason,
It is important that you breathe normally as you tense the body.
We begin with the upper body.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout your shoulders,
Arms,
And fists.
Tighten,
Squeeze,
Tighten.
Now let go completely and relax.
On your next exhalation,
Relax even more.
Let go and notice.
And now we do the lower body.
This time,
As you inhale,
Deliberately induce stiffness and tension in the hips,
Legs,
Feet.
Squeeze the toes,
Tighten,
Tighten,
Squeeze,
Hold.
And let go.
Let go and completely relax.
Observe the flood of energy in your legs.
And now we'll do the whole body.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks,
Tighten,
Tighten,
Squeeze,
Hold,
Hold,
And let go.
Completely relax.
On your next exhalation,
Relax even more.
Notice the difference between tension and relaxation.
Observe the flood of energy extending to all muscles,
Nerves,
And cells of your entire body.
Let your whole body melt into the flood of energy you feel.
Let your body go limp like a rag doll and relax even more.
Release any holding anywhere.
Stay in touch with my guidance and allow any disturbances,
Either external or internal,
To draw you deeper within.
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.
Now please direct your full attention back 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,
Unbroken stream.
Breathing in and out through the nose.
Continue this until I ask you to stop.
Let your attention be totally connected to your breath as it flows in and out.
With each exhalation,
Release all tension held in the 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 five more deep breaths.
Mentally count them like this.
Five.
I am breathing in.
Five.
I am breathing out.
Four.
I am breathing in.
Four.
I am breathing out.
And continue until I ask you 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.
Your awareness 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.
Drop into that silent space where all doing stops.
Enter an effortless state of being.
Next we will do energy rotation.
Sensing of heavy and light.
As I name the body part,
Bring your total attention accompanied by a feeling of heaviness,
Of sinking like a stone in water.
Both feet heavy like stones.
Calves and knees heavy,
Sinking.
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.
Allow your body to sink down into 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 awareness 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,
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.
Embrace the light of the spirit.
Feel the feathery lightness of your energy body.
Feel completely safe and secure.
Enter the power of presence and protection of your energy body.
Feel the innate healing wisdom of the body.
Liberated and functioning optimally.
Experience and embrace life with the freshness and newness of beginner's mind.
Now bring your attention to the center between the eyebrows.
And drop into the deepest state of relaxation.
Here there remains nothing to do or achieve.
In this domain of integration,
You are a witness to all that is happening,
But doing nothing to make it happen.
Let your mind merge and melt into the presence and enter the sanctuary of silence.
Remain empty and free from all doing.
Feel yourself as time transcendent presence right now.
Allow your entire self to respond spontaneously and effortlessly to what I say.
My source is silent stillness.
I rest in peace.
I am at peace with myself as I am and the world as it is.
As we come to the close of this guided portion of this journey,
Know that this peaceful state will continue to flow through you.
May each breath carry you deeper into rest and allow your mind and body to drift effortlessly into a night of restorative sleep.
Trust that you are supported and that your subconscious will continue to heal and rejuvenate.
Let go into the soothing sounds that will guide you through the night.
