Bring the welcome to this practice of Yoga Nidra.
So as you settle,
Be sure to,
If you need to,
Cover up because your body temperature can drop during the Nidra practice.
And if you want,
You can cover your eyes with eye pillows or a sarong or a small towel.
And really get settled in,
Closing your eyes.
And quiet your mind.
And become still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power.
Relax,
Trust,
And let go.
Breathe in fully,
And exhale with a deep sigh,
Letting go even more.
Feel a deep sense of contentment and peace in your heart.
Bring your body into awareness.
Recognize your body has been a trusted vehicle,
Creating accomplishments and contributions to the best of its ability.
And now it's time for your body to rest deeply.
So if any last minute adjustments need to be made,
Feel free to do so and then allow yourself to completely drop in.
Feel yourself descending down into the stillness beneath the mind.
Feel what is present,
Without labels or comments.
Feeling more,
Thinking less.
Feel the vibratory impact penetrate and permeate every muscle,
Cell,
Nerve.
The more you can focus on your feeling,
The stronger and clearer it will become.
Expand sensitivity to the areas depleted and starved of energy.
As we enter this next phase of Yoga Nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness as soon as you are able.
Allow yourself to remain awake,
Staying in touch with the sound of my voice.
Allow your entire body to respond to my words directly and non-mentally.
Allow any disturbances,
External or internal,
To draw you more deeply 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.
So we will now do the Sheetly Breath.
As you breathe in through your nose,
Fill your lungs fully and completely without straining.
Now start exhaling through softly pursed lips as if you are blowing through a straw.
Let it be a prolonged,
Steady stream of breath,
Emptying your lungs completely.
And then inhaling through the nose.
As you inhale,
Fill your heart with joy.
And each time you exhale,
Empty your mind of all anticipations.
Empty your body of all tensions.
Each time you inhale,
Drop into a deeper level of silent awareness and experience the balancing and relaxing impact of the parasympathetic nervous system.
Continue to breathe with constant attention and detached awareness.
Experience the powerful impact of vibratory energetic pulsations in the form of sensations in your body.
Let your detached awareness embrace all experiences unconditionally.
Let your mind melt and merge into it.
Now bring your total undivided attention to the eyebrow center and drop into the deepest level of silent stillness,
Peace and harmony.
Drop into that silent space where all doing stops.
Enter an effortless state of being.
Now follow my guidance as we move our attention through different parts of the body.
Let your detached attention release the dormant healing power trapped in meridians and connected to organs to carry out the healing from within.
As I guide you from point to point,
Sense a rippling healing energy,
Yet remain in non-doing silent awareness.
Resolve to yourself that you will stay alert and awake.
Just allow yourself to bring attention to any self-defeating patterns or habits that are holding you back that you want to be freed from.
Now bring your undivided attention to your brow center,
Your third eye,
Pit of the throat,
Right shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Left shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Middle of the chest,
Right nipple,
Middle of the chest,
Left nipple,
Left nipple,
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,
Middle of the pubic bone,
Left hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Ankle,
Knee,
Middle of the pubic bone,
Navel point,
Middle of the chest,
Pit of the throat,
Back to the brow center,
Third eye.
Gather your attention at the brow center,
Ajna Chakra.
Let the non-doing presence fully manifest in your brow center.
Observe the vast stillness and silence,
Resting in vastness.
Allow whatever comes into your field of awareness to be present without comment or judgment.
Witness it as it floats by like clouds in the sky.
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.
Invite sadness and joy.
Maintain detached awareness as though dispassionately observing a movie.
Helpless and powerful.
Agitation and calmness.
Gradually allow visualization and accompanying sensations to fade as you bring your attention back to the third eye.
Let your attention shift and focus your inward gaze on the third eye remaining focused and steady in Ajna Chakra consciousness.
Establish yourself in the unmanifest part of your being.
Settle into the silent source of your being.
If you have any self-defeating patterns or habits that are holding you back that you want to be freed from,
Make that your intention now.
Go deeper into the third eye,
The mysterious command center,
And let it carry out your intentions,
Prayers,
And affirmations.
Know that you are established in that part of your being.
Know that you are established in that part of your being where your intentions are actualized and fulfilled with effortless ease.
All channels are open and the life force is flowing freely,
Healing the body and calming the mind.
All channels are open and the life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
Establish yourself firmly in faith and trust to receive the grace,
Protection,
And guidance of the higher self within you.
Feel the presence of your own spiritual guides surrounding you and blessing you.
Accept their blessing and grace.
Embody it and spread it wherever you go.
You are the emissary of light and love.
Carry it everywhere you go and to everyone you meet.
If you have an area that you feel needs healing,
Physical,
Mental,
Or emotional,
Allow this light and love to flow into that area now.
Now begin to become aware of the rising and falling of the breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Sense the body resting on the floor.
The quality of air as it touches your skin.
And gradually you can start to move as if you're waking from a restful sleep.
And bring your intention back into your awareness.
If you have any self-defeating patterns or habits that are holding you back that you want to be freed from,
Make this your intention.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
And then slowly start to bend your knees.
Perhaps pull them closer to your chest.
Rocking sideways.
Taking your time.
No hurry.
And then gradually starting to sit up.
Keeping the eyes closed.
We'll continue to stay deep in this deep inner experience.
Regardless of what you consciously or subconsciously feel.
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.
And become aware of your body.
Bring a deep sense of peace and contentment with you as you bring your attention back to your body.
And notice how relaxed your body is.
How soft your breath is.
How silent your mind is.
How quiet the heartbeat is.
Be still.
Be grateful.
Know that you are not alone.
Be grateful.
Know that you can easily enter here again and again.
You may gradually open your eyes.
This Yoga Nidra is now complete.
Om Shanti Shanti Shanti.
