So settling in.
Closing the eyes.
Allow your attention to turn inward.
Be still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power.
Relax,
Trust,
And let go.
Now breathe in fully.
And exhale with a deep sigh.
And again.
Breathe in fully.
And exhale with a deep sigh.
And let go even more.
Now bring your intention into your awareness in the form of words,
Images,
Or a felt sense.
If you're unclear about your intention,
Just see what appears in your field of awareness.
And repeat your intention silently three times.
Now allow yourself to receive this ancient prayer which captures the spirit and intention of this practice.
Asato ma asato.
Kama Ya.
Tamasoma Jyoti Irukamaya.
Mutiorma Amritam Gamaya.
Lead me from the unreal to the real.
Lead me from darkness to light.
Lead me from the time-bound state of consciousness.
To the timeless state of being that I am.
Feel yourself descending down into the stillness beneath the mind.
All excess tension and holding carried out with each exhaling breath.
As we enter this next phase of Yoga Nidra,
Remain as motionless as possible.
Resolve 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.
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 your consciousness is in direct communion.
With your energy body.
Now bring attention to the flow of breath.
Specifically the breath as it naturally moves through both nostrils.
See the breath as two separate streams rising and falling.
No effort to change or control the breath.
Simply watching the natural flow.
Now bring your attention to the breath moving through the right nostril.
Inhaling and exhaling through the right nostril.
Sensing the warmth of the breath as it passes through the right nostril.
Continue for the next few breaths.
Now bring your attention to the breath moving through the left nostril.
Inhaling and exhaling through the left nostril.
Sensing the coolness of the breath in the left nostril.
Continue for the next few breaths.
Now begin to visualize or sense breathing through alternate nostrils.
On your next inhalation,
Breathe in through the right nostril.
.
.
And exhale through the left.
Inhale through the left nostril.
And exhale through the right nostril.
No effort or doing on your part.
Simply continue alternating the breath through each nostril.
Inhale through one nostril.
Exhale through the opposite nostril.
Sensing the subtle coolness of the left nostril.
And the warmth of the right nostril as you continue to breathe.
We will now bring attention to the third eye as we breathe.
On your next inhalation,
Breathe in through the right nostril.
Hold the breath as you bring your attention to the third eye.
Then exhale through the left nostril,
Emptying the lungs completely.
On your next inhalation,
Breathe in through the left nostril.
Then hold the breath as you bring your attention to the third eye.
Then exhale through the right nostril,
Empty the lungs completely.
Continue breathing in this way.
Holding the breath at the top of each inhale,
Without struggle or strain.
Letting the inner wisdom of the body initiate the next breath.
The top of each inhale holding breath and attention at third eye.
Then releasing into the exhale.
Now breathe normally.
Simply witnessing the breath flowing equally through both nostrils.
Breath breathing itself.
Sun and moon.
Ida and Pingala.
Yin and yang restored to harmony and balance.
Right and left brain becoming one synchronized unified whole.
Merging into oneness.
Still.
Empty.
Open.
Allow attention to naturally rest at the third eye.
Magnetically drawing attention and energy inwards.
Drop into the silent space where all doing stops.
Experience silence extending everywhere.
Enter an effortless state of being.
Follow my guidance as we move through different parts of the body.
Let your attention rest on each body part as I name it without comment or judgment.
All 10 toes.
Both ankles.
Both knees.
Pelvis.
Abdomen.
Chest.
Arms.
Hands.
Throat.
Face.
Back of head.
Shoulder blades.
Spine.
Buttocks.
Calves.
Heels.
Souls of feet.
Sense the whole body from the top of the head to the tips of the toes.
Whole body.
Whole body in awareness.
Feel the whole body contained in vast,
Spacious awareness.
Resting as witness consciousness,
Allow yourself to receive the following images and experiences.
Judge nothing,
Remaining unconditionally open and present to all that passes in the field of awareness.
A hive of honey bees.
Phoenix rising out of its own ashes.
Sunset on the ocean.
Bonfire at night.
A pink rose.
Waves crashing on shore.
The symbol of Aum.
And now be still.
Witnessing unattached to all that passes.
If nothing appears.
Just be aware of that.
Be totally present.
Bring your attention to the center between your eyebrows.
And drop into the deepest level of relaxation.
Here,
There remains nothing to do or achieve.
You have entered the domain of grace.
Hand over all fear,
Apprehension,
And anxiety about all that you want to change.
Control and manage.
Let go of all doing.
Let your mind merge and melt into the presence.
And enter the sanctuary of silence.
Free yourself as Time Transcendent Presence right now.
Settle into the silent source of your being.
Hear your intention.
Is actualized and fulfilled without.
Effort.
With effortless ease.
If you have an intention,
Bring it into your awareness three times in the form of words,
Images,
Or as a felt sense.
If you don't have an intention.
Just remain silent and let Spirit,
Who knows what's best,
Do it for you.
Hold your intention firmly and clearly with deep feeling and faith.
Establish it at the altar of your heart.
Know that you are established in that part of your being where your intentions are actualized and fulfilled with effortless ease.
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.
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 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 ground.
The quality of the air as it touches your skin.
Gradually you can begin to move.
As if you are waking from a restful sleep.
Bending the knees,
Drawing them in closer to your chest,
Perhaps rocking a little sideways,
Gently Taking your time.
Do not hurry.
And then turn onto your right side and curl into a fetal position.
Feeling the safety and comfort and protection.
This womb.
Of existence.
And bring your intention into your awareness again.
If you have words repeat it once to yourself or just feel into an image or felt sense or simply trust in your deeper knowing.
And then gradually moving and beginning to sit up with your eyes remaining closed.
Becoming aware of your body.
Bring a deep sense of peace and contentment with you as you bring attention back to your body.
And notice.
How relaxed the body is.
How soft the breath is.
How silent the mind is.
How quiet the heartbeat is.
Be still.
Grateful.
Know that you can easily enter here again and again.
This yoga nidra is now complete.
Namaste.
