In a space conducive to relaxation,
Place a thin cushion beneath your head and position yourself restfully upon your back with a blanket,
Heels wider than your hips.
Take a moment to draw the shoulders down the back and close your eyes.
Quiet your mind.
As you become still,
Take a few full breaths in through the nose.
Exhale audibly out the mouth.
With each exhale,
Invite your body to relax its weight into the floor.
Let go.
Observe anywhere or anything less than completely comfortable and let go.
On the next inhale,
Clench your fists and induce tension up the arms into your chest.
Tighten tight.
Exhale and let go.
Relax your upper body on the exhale.
Relax.
Again,
Inhale and clench your fists,
All ten fingers tight as you draw tension up the arms through the elbows into the shoulders towards the chest.
Hug the body tight.
Exhale and let go.
Really observe the upper body surrendering its weight.
Witness energy flooding into your upper extremities.
Inhale,
Clench your feet,
Your legs,
Your thighs,
Your hips.
Bind them tight.
Hold.
On the exhale,
Relax and let go.
Again,
Inhaling and draw from the toes all the way through to the thighs and hips.
Hold tight in towards the midline.
Exhale and release.
Surrender your body's weight and observe the change of state in your lower body.
Inhale and draw your toes to your nose,
Dorsiflexing,
And induce a wave of tension through your entire body.
The legs,
The hips,
The hands,
The arms,
Shoulders,
Chest,
And face.
Stick your tongue out.
Tighten.
Tense.
Exhale and let go completely.
One more time in your time.
Whole body on the inhale,
Tense.
Feel the diaphragm fill the whole body's wave of tension to its peak.
And on the exhale,
Surrender,
Letting go completely.
Ideally with nothing touching your fingertips,
Leave the arms by your side and settle into a position where you can remain as motionless as possible.
With your eyes closed and the jaw soft,
Sense the body starting to open.
As your form limits its effort,
The floor cradles your body's weight.
The matter relaxes.
Become aware of the sensation of sound.
Just be aware of sound.
Noticing any tension,
Undergo a conscious effort to relax restriction.
Noticing any tension,
A conscious effort to relax any and all restrictions.
Wherever there's holding,
Let go.
Mentally,
You're generating a transitional state free of reaction,
Free of judgment.
There is no reaction to what you perceive.
Simply transitioning from the outer world to the inner world.
Awake to sensation.
Your awareness is a continuum throughout all sensations.
Bring your awareness to your navel center.
Abdomen soft,
Chest still.
Notice your body breathing.
Breathe continuously with no interruption in the flow of a breath.
The abdomen rises,
The abdomen falls.
Inhale bound to exhale and exhale to inhale.
Notice your body breathing with awareness.
You are awareness observing the transition of breath with a conscious effort to relax any and all restriction.
Shift from thinking and doing to feeling and being.
Observe the breath slow and steady.
Abdomen rises,
Abdomen falls,
Effortless and steady.
Your breath connects you to an exquisite feeling of deep relaxation with each exhale.
Smooth,
Even,
Unbroken breaths are the vehicle for your deepening relaxation.
Smooth,
Unbroken breaths deepen relaxation.
Observe this feeling as it extends to every part of your body.
Notice how you're holding yourself.
Completely effortless,
Have the intention to release.
Notice how you're holding yourself.
Choose to surrender,
To let go.
Keep letting go.
Let go of restriction.
Choose to surrender.
Each exhale from the abdomen,
The body,
Soft upon the earth,
Effortlessly held,
Letting go of restriction.
Consciously choose to hold on to nothing.
Completely supported,
You're not the breather.
Your body breathes effortlessly.
Your body at rest is the mind at rest.
Consciously choose to let the body sleep.
Awareness of the breath,
Moving through the space of awareness.
The body at rest,
The mind at rest.
Conscious awareness,
You're not the breather.
Without grasping,
Conscious,
Spacious awareness.
Conscious,
Spacious awareness.
Completely safe,
Completely secure,
Held in power and presence.
Experience gravity,
Your whole body,
Completely and totally under the influence of gravity.
Letting go,
The pull of gravity.
Completely safe,
Completely secure,
As heaviness drains away,
Held in power and presence shift your attention to experience weightlessness.
Sense your whole body empty in light,
Hollow and floating.
Experience weightlessness.
Completely safe,
Completely secure,
Held in power and presence.
Experience free of inhibition,
Free of form,
Free of body,
Effortless,
Conscious awareness.
Awake to the infinite form.
Bring your attention to your heart,
The seat of deep sleep,
The seat of the unconscious.
Aware of the volume of space permeating form,
See your mind aware of the seed form.
Hiranyagarbha,
Golden volume.
Rest in peace,
Fully absorbed in the golden volume.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
You are the light of the sun,
The sun is shining through the sky.
Turning to the movement of your breath,
Checking with this state,
Still,
Restful,
Effortless.
Please take your time,
Gradually start to deepen the breath.
Come back,
Roll onto your right side,
Slowly.
The practice of yoga nidra is complete.
