As we begin,
Know that there is no right or wrong way.
That this is a practice of non-doing,
Of just being with no purpose,
Sensing and feeling.
Make yourself as comfortable as possible.
Make any final adjustments to find ease in your body.
And then close your eyes and quiet your mind.
Be still.
Let go of any agenda or purpose.
Breathe in deeply and exhale with a sigh.
Again,
Inhale deeply.
Exhale with a sigh.
Let go even more.
Feel your whole body go limp,
Releasing all tension,
All effort.
Relax,
Trust and let go.
Bring the following intention into your awareness.
I am at peace with the world as it is.
As we move into this next phase of yoga nidra,
There remains nothing to do,
Change or fix.
Allow any disturbances,
Internal or external,
To guide your attention more deeply within.
Become aware of sounds that you hear.
Allow yourself to hear and feel sound in your ears and with your whole body,
Experiencing sound as vibration.
Become aware of the silence that exists in between the sounds that you hear.
Seeing any sound,
There is a gap and a silent pause.
Allow your mind to merge and melt into that silent space.
Become aware of the gentle rise and fall of your breath as it moves steadily in and out of your body.
Turn all of your attention to your breath and without force or strain,
Slowly begin to deepen your inhalations and exhalations.
Breathing in fully,
Fill up from the bottom to the top and as you exhale,
Empty out from the top to the bottom.
Let your breath be slow and steady.
Observe the movement of your chest rising and falling.
Aware that you are breathing in,
Aware that you are breathing out,
Chest rising and falling.
All of your attention focused on the breath.
If you become distracted,
No problem.
Simply guide your awareness back to the breath rising and falling.
Feel the release of tension and the deep feeling of relaxation as you breathe.
Let the ceiling extend to every part of your body.
With no strain or force,
Slowly deepen your inhalations and exhalations.
Each time you exhale,
Let go even more.
Feel your body and mind soften beneath the surface,
Relaxing into that silent space where all doing stops.
Let the flow of your breath be steady and easeful.
With the next breath in,
Visualize your body filled with the healing,
Pulsing energy.
Breathing out,
Let go of holding anywhere in your body.
Let go even more.
See your body and mind soften into stillness and silence.
And now breathe normally and be still.
Observe the deep feeling of relaxation throughout your body.
Gentle sensations pulsing and vibrating throughout the entire body.
And silence extending everywhere.
Enter into an effortless state of just being,
No purpose.
Prepare of your whole body,
Relaxed and still.
Bring the sensation of cold to each part of the body as I name it.
Feel both feet icy wet and cold.
Both knees biting cold,
Piercing the skin.
Fives and hips ice cold,
Penetrating wet.
Abdomen,
Chest and back,
Chilled to the very bone.
Feel it.
Shoulders,
Arms and palms are frigid and shaking.
Feel your whole body cold,
Chilled to the bone,
Wind howling and swirling snow around you.
Feel it,
Shivering.
And now shift your attention and bring a sense of warmth to the whole body as if you are sitting now in front of a fire.
Feel both feet warm and dry.
Both knees glowing with the heat from the fire.
Thighs and hips are warm and toasty.
Abdomen,
Chest and back,
Radiating heat.
Shoulders,
Arms and palms are heavy and throbbing with heat.
Feel the whole body radiating heat.
Imagine and feel the sun beating down,
The skin prickling with perspiration.
The whole body is warm,
Lying in the sun.
And now rest back in neutral awareness.
Witness the whole body held in absolute stillness.
Reflecting in awareness,
Feeling sensation with no judgment.
Here in this deep space of awareness,
Allow the following polar opposite experiences and any associations to arise and evolve.
Bring the following polar opposites into your awareness,
Pain and pleasure.
Simply allowing all experiences and associations to move through without preference or judgment.
Anger and peace.
By remaining a witness,
You release identification with pre-programmed thoughts and feelings.
Sadness and joy.
Hate and love.
Now gradually allow any thoughts and visualization to fade.
As you bring your awareness to the space between the eyebrows,
The third eye center.
Gathering your attention here,
Drop in to the deepest state of stillness and relaxation.
Here there remains nothing to do or achieve.
You are simply an observer of all that is happening,
Of everything as it arises and evolves,
As opposites shift from one polar experience to the other.
You are a witness to everything that is happening but doing nothing to make it happen.
Release all fear,
Anxiety about anything that you want to change or control.
Let go of all doing.
Replace effort with trust.
Trust being with no purpose.
Here in this place of non-reactive being,
Your intentions are fulfilled with ease.
Bring the following intention once again into your awareness.
I am at peace with the world as it is.
I am at peace with the world as it is.
I am at peace with the world as it is.
Feel yourself resting in stillness and ease,
Shifting out of any reactive feeling,
Allowing yourself to accept and feel what is in the body,
Embracing what is present.
In this moment,
Your whole being has made a shift,
Leaving you free from the need to be in control,
Unburdened and free to move through life with more effortless ease.
Establish yourself in full trust and faith.
Do not hesitate,
Doubt or dispute it.
Let it come naturally.
Become aware of the rising and falling of your breath and slowly feel yourself rise to the surface of awareness.
Sense your body resting in stillness,
The quality of air as it touches your skin,
And the soft rise and fall of your chest as you breathe.
Without force,
Allow your breath to deepen.
Usually you can move starting at the edges of the body,
The fingers and toes.
Slide your jaw gently from side to side and take your time to make your way out of stillness and find a comfortable seat.
Allow yourself a moment to pause and notice how relaxed the body is,
Available to all sensations that pass through it without reaction or control.
Sense how quiet the mind is,
Observing thoughts as they pass through without trying to manage or change them.
As you move back into your day,
Into your life,
Into this world,
Know that you can do so with more effortless ease,
With greater freedom and the ability to embrace what is present.
Allow yourself to receive the following intention one last time.
Join me in peace with the world as it is.
