Welcome to Yoga Nidra.
Close your eyes and allow your attention to turn inward.
Bring your attention to the breath.
Feel the body beginning to relax with each progressive exhalation.
We will chant an Om together.
As you chant,
Let the sound come from deep in your belly.
Let's begin.
Take a full breath in.
Come to silence.
Sense sound dissolving into silence.
Merge into that silent space.
Maintaining your inner awareness,
Gently begin rubbing the palms together.
Now place your fingertips on your eyelids.
The entire surface of the palms touching your face.
Start now by massaging your face.
The fingers working from the eyebrows up to the hairline,
Moving out to the temples.
Circling the fingers at the temples.
Moving down to the joint of the jaw,
Along the jawline to the chin.
Massage around the parentheses of the mouth,
Up to the bridge of the nose,
Around the orbits of the eyes.
Moving to the ears,
Pulling down in front of and behind the ears and maybe even a gentle pull on the earlobes,
Feeling tensions and holding melt away.
Squeeze the back of the neck and maybe even the shoulders.
Now place the entire surface of the palms on the face,
Fingertips on the eyelids.
Drop all expression from the face.
Take a deep breath in and let go.
Take another deep breath in and let go even more.
Place your arms to your sides.
Feel the impact flooding the whole body and the entire being.
Bathe in the sensations.
I will now guide you into the next phase to enter even deeper and subtler levels of relaxation through bumblebee sound of breath.
Close your eyes just tight enough so you can still hear me.
Use your thumbs to gently close your ears just tight enough so you can still hear me.
Place the remaining fingers on either side of the forehead.
Now take a breath in and follow me.
Take a deep breath in and follow me.
Now stop.
Bring your arms by your side and be still.
Bring your total undivided attention to your whole body.
Feel the stimulating impact of the vibrations extending throughout your whole body.
Notice how your attention feeds your energy.
Observe your energy field expand and grow,
Extending everywhere and filling every nerve and cell of your body.
Now bring your attention to the eyebrow center,
Your third eye and empty your mind into the flood of energy.
Let it melt and merge into the experience of the energy body expanding beyond all boundaries.
Stop into complete silence and deep stillness.
Feel yourself descending down into the stillness beneath the mind.
All excess tension and holding carried out with each exhaling breath.
Release any struggle to make anything happen.
Totally absorbed,
Fully engaged in the flood of energy.
Seeing this inner stillness,
Gently cover yourself and if you wish place an eye pillow over your eyes.
Adjust your body in a comfortable position but do not fall asleep.
Throughout this entire period remain relaxed and motionless,
Alert and conscious.
Stay in touch with my guidance at all times.
Allow any disturbances,
External or internal,
To draw you deeper 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.
Unless you are fingertip or Drop into that silent space where all doing stops.
Let go.
Let go even more.
Let silence extending everywhere.
Let go.
With my guidance,
As we move our awareness through different parts of the body,
Let your detached attention release the dormant healing power trapped in the meridians and connected organs to carry out healing from within.
Let the penetrating power of consciousness instantly dissolve any blockages and holdings as you move through different areas of your body.
As I guide you rapidly from point to point,
Remain in non doing silent awareness resolved to yourself that you will stay alert and awake.
Now bring your attention to your brow center.
Third Eye.
Right of the throat,
Right shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
First,
Elbow,
Shoulder,
Pit of the throat,
Left shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
First,
Elbow,
Shoulder,
Pit of the throat,
Middle of the chest,
Right side of the chest,
Middle of the chest,
Left side of the chest,
Middle of the chest.
Navel point,
Middle of the pubic bone,
Right hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Ankle,
Knee,
Hip,
Middle of the pubic bone,
Left hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Ankle,
Knee,
Hip,
Middle of the pubic bone,
Navel point,
Middle of the chest,
Pit of the throat,
And back to your brow center,
Your third eye.
Gather your awareness at the brow center and let the non-doing presence fully manifest in your brow center,
Your third eye.
Observe the vast stillness and silence.
As I aim 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,
Palms,
Very,
Very heavy.
Feel your entire head heavy like a stone.
Exhale 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,
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.
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.
Be free of all inhibitions and boundaries of your body and mind,
Past and future.
Embrace the light of the spirit.
Feel the feathery lightness of your body.
Enter the power of presence and protection of your energy body.
Feel completely safe and secure.
Give yourself permission and freedom to float out of your physical body and drift.
Enter and experience the freedom of this new dimension.
Feel yourself getting lighter and lighter until you begin to float in the air.
Release your energy body from your physical body and let it freely float like a cloud in the sky.
Experience being released and freed from identification with your body and mind.
Witness your body completely at peace,
Resting in stillness.
Recognize you are the spirit separate from the physical body.
Enjoy the spirit freed from all limitations.
Experience your entire body and being freed from fear of pain,
Hurt and suffering.
Feel the innate healing wisdom of the body liberated and functioning optimally.
Feel your body being purified for it to be an ideal temple for spirit to manifest.
Experience and embrace life with the freshness and newness of beginner's mind.
Embody the spirit so completely that it accompanies you everywhere you go,
Everyone you meet,
Everything you do.
Now,
Re-enter your body.
Remain deeply established in your connection with spirit in deep faith and trust.
Bring your forefinger and thumb together,
Establishing your physical connection with the protection and guidance of inner presence.
This will reconnect you to your inner guide for guidance,
Protection and solutions to problems you encounter in your everyday life.
In this deep state of awareness,
Allow the following polar experiences and their associations to arise and dissolve.
Simply allowing all experiences to move through without preference,
Labels or judgment.
By remaining witness,
You are releasing your identification with pre-programmed thoughts and feelings.
Pain and pleasure.
Anger and peace.
Sadness and joy.
Crying and laughter.
Maintain detached awareness as though dispassionately observing a movie.
Fear and safety.
Agitation and calmness.
Sad and happy.
Hate and love.
Violent and tender.
Helpless and powerful.
Suspicious and trusting.
Disgusted and delighted.
Gradually allow visualization and accompanying sensations to fade as you bring your attention back to the third eye.
Just be still.
Still in that black space behind the forehead.
Observe what passes.
Witnessing unattached to all that passes.
And if nothing appears,
Just be aware of that.
Be totally present.
Completely absorbed.
Breathing your attention to a constricted or dense part of the body.
Though you may not consciously recognize the cause of this feeling,
The innate intelligence of your body knows how to resolve it.
Breathe into this area.
Make space for it.
Give it room to move,
Loosen,
Disperse.
Dissolving.
Lightening.
The body releasing whatever it no longer needs.
Now sense the body's healing energy streaming toward this area as if it were attracting it like a magnet.
Watch this part of your body returning to wholeness,
Vitality,
As it is surrounded by this healing light.
With each inhalation,
Begin to sense the body as more energy than density until the whole body is felt as a pulsing,
Tingling energy field.
Any emotions,
Thoughts,
And fears that may have contributed to the imbalance can now be released and resolved.
See and feel the whole body healed and whole.
Bring your attention to the center between your eyebrows,
Your third eye,
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.
All that can never be done by your doing can happen only in the non-doing presence of your being.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Feel it.
Experience it.
Be it.
Hand over all fear,
Apprehension,
And anxiety about all that you want to change,
Control,
And manage.
Let go of all doing.
Replace it with trust and faith in the higher power.
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-trandescent presence right now.
Here your intention and your affirmations are actualized and fulfilled with effortless ease.
Repeat your intention to yourself now three times.
If you do not have an intention,
Just remain silent and let spirit who knows what is best for you do it for you.
If you have self-defeating patterns or habits that are holding you back that you want to be freed from,
Make that your intention now.
Allow it to go to the deepest levels of recognition with no hesitation.
Know that your higher self recognizes,
Honors,
And accepts your intention.
Have faith and trust that has been heard and is being acted upon by a higher power of the source within you.
There is no need for you to do anything about it.
Bring your attention back to the center between your eyebrows and feel all the energies of your body from all the 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.
Allow yourself to respond spontaneously and effortlessly to what I say.
I am released from my self image to explore,
Expand,
And experience the infinite potential unfolding from within me.
My source is silent stillness.
I rest in peace.
I am the non participative observer separate from my thoughts and emotions that come and go.
I hold no one responsible for all that has happened in the past.
I am free and clear of all that has happened in the past.
I go to the source within that heals all conflicts and restores my health and peace of mind.
I am at peace with myself,
As I am,
And the world as it is.
I am at peace with myself,
As I am,
And the world as it is.
I am at peace with myself.
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 and body 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 integrative power of love and the source within.
You are the emissary of life and love.
Carry it everywhere you go and to everyone you meet.
If you have an area you feel needs healing,
Physical,
Mental,
Or emotional,
Allow this light and love to flow into that area right now.
Now gradually you can move as if you are waking from a restful sleep.
Bend your knees and pull them closer to your chest and rock sideways gently.
Take your time.
Do not hurry.
Perhaps turn onto your right side and crawl into a fetal position feeling the safety,
Comfort,
And protection of the womb of existence.
Bring your intention into your awareness once again.
Change nothing.
Every time you find yourself in reaction you are empowered to replace it with your intention.
If you like now you can gradually move and begin to sit up with your eyes closed.
You can drift off to sleep.
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 awareness back to the body.
Notice how relaxed the body is,
How soft the breath is,
How still the mind is,
How quiet the heartbeat is.
Be still.
Be grateful.
Know that you can easily enter here again and again.
You can either drift off to sleep or you may gradually open your eyes.
I bring my hands together in the prayer position and I say,
Thank you for trusting me with your practice and may peace and love follow all of you every day until we meet again.
