Namaste and welcome back.
Begin by lying down in shavasan,
Corpse pose,
And adjust your body and clothes until you are perfectly comfortable.
Let go of every muscle throughout your entire body.
Allow your body to become still and thoughts silent.
During the practice of yoga nidra,
Active participation means remaining awake and alert,
Listening and following along with the instructions.
Do not strain.
Allow the process of listening and relaxation to occur simultaneously.
Just become aware of where you are habitually holding muscular tension.
Release and relax.
Allow your awareness to move around your body rapidly,
Beginning with the right hand thumb,
Second,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
And back of the hand,
The right wrist,
Lower arm,
Elbow,
Upper arm.
Shoulder,
Armpit,
The right side,
Waist.
The back of the thigh,
Thigh,
Back of the thigh,
Knee cap,
The back of the knee,
The knee,
Right shin,
Calf muscle,
Ankle,
Heel.
Sole of the right foot,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
Fifth,
Fifth,
Third,
Fourth,
And fifth toe.
The whole right side of the body.
Now the left hand,
The left hand thumb,
Second,
Third,
Fourth,
Fifth.
Fifth finger.
Palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Upper arm.
Shoulder,
Armpit,
The left side.
The right side,
Waist,
Hip,
Thigh,
Back of the thigh,
Knee cap,
The back of the hand,
Knee cap,
Back of the knee.
Left shin,
Calf muscle,
Ankle,
Heel.
Sole of the left foot,
Top of the foot,
Left big toe,
Second,
Third,
Fourth,
Fifth.
Third,
Fourth,
And fifth toe.
The whole left side of the body.
Now bring your awareness to the top of the head,
The forehead,
Right eyebrow,
Left eyebrow,
The center of the eyebrows,
The right eye,
Left eye,
Right ear.
Left ear,
The nose,
Tip of the nose,
Upper lip.
Lower lip,
The mouth,
Tongue,
Cheeks,
And the chin.
The throat,
The throat pit,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle.
The sternum,
Abdomen,
Navel,
Lower abdomen.
Groin,
The pelvic floor,
Right thigh,
Left thigh.
Right knee,
Left knee.
Right shin,
Left shin.
Right ankle,
Left ankle.
Right foot,
Left foot.
Right toes,
Left toes.
The whole right leg,
Whole left leg,
Both legs together.
The whole right arm,
Whole left arm,
Both arms together.
The front side of the torso,
Back side of the torso,
Both the front and back sides of the body at once.
The shoulders,
Neck,
Face,
And head.
The whole body.
Help awareness of your entire body from head to toe.
Notice the subtle point of contact between the floor and the back of your head.
The floor and the right shoulder blade.
The floor and your left shoulder blade.
The right elbow.
Left elbow.
Right hand.
Left hand.
Right buttock.
Left buttock.
Right calf muscle.
Left calf muscle.
Right heel.
Left heel.
Become aware of these subtle points of contact between your body and the floor.
Feel all the points of contact at once.
Scan your entire physical body one last time.
Leasing and relaxing.
Now transcending the physical dimension of your being and becoming aware of the breath.
Simply observe the breath as if this was your first time breathing.
Have no preference for the rhythms or duration of each breath.
Simply become fully aware of all the sensations associated with the breath.
Experience each breath.
And the bioenergetic dimension of your being.
Now breathing to still the body.
And breathing to silence the mind.
Just allowing all the outer manifest dimensions of your being to become calm and serene.
You are now experiencing perfect surrender coupled with heightened awareness.
Experience the flow of the breath at the nostrils.
Now,
Experience the flow of the breath within the nasal passages.
Feel the breath flowing through your eyes.
Through the throat.
And experience the subtle point directly back from the sternum where the breath dissolves completely.
The inhalation dissolves within the core of the chest at the sternum and the exhalation dissolves outside the body at the same point.
Inhale deep and exhale long.
Managing your awareness in the heart.
Sensing total awareness in the heart.
The more that you center your focus in the heart space,
The more you bring your mind out of the head and into the heart where you can intuitively receive wisdom from the higher self.
That's right.
The mind asks but the heart knows.
Dissolve all thoughts into the breath.
And dissolve the breath into the heart space.
As you continue this practice,
Of watching the breath dissolve within the heart space,
You can release that last little bit of tension.
And just let go of whatever thoughts might have been lingering.
Just completely surrendering to this present moment where you feel totally safe and secure.
With your awareness seated deep within the heart center.
Breathe in to the count of four.
And breathe out to the count of eight.
Breathe in to three four.
Breathe out two three four five six seven eight.
Breathe in two three four.
Breathe out two three four five six seven eight.
And continue.
As you exhale,
Release the body and mind.
Exhaling deeper and deeper states of peace and silence.
As you Parts deeper and more profound.
With the next three breaths,
The energetic dimension of your body ruled by the breath will become completely calm and tranquil.
As the gross conscious mind becomes silent,
The inner self remains conscious and awake.
The inner self is the one that knows and experiences everything.
Listening to the thoughts of the mind and commanding the actions of the body.
You are that inner self,
The knower of all.
It's just that you have simply forgotten but the inner self residing on the throne of the inner chamber of your heart.
Always remembers your truth.
And in this moment of union and recognition of the true you,
You can remember what you came here to achieve and what your core purpose is.
You may see a vision or have a familiar feeling you may or may not be able to explain.
Don't worry if you aren't certain yet.
Just allow your higher self to reveal to you what you need to know.
Within the next few hours or next few days,
In your own time,
Whenever you are ready,
You may have a sudden sense of knowing as you recognize your core purpose.
Now,
Again,
Silence the mind.
Release all expectation and all attachments.
And just be with this raw present moment.
Free from thoughts.
Free from muscular tension.
Watching your breath.
Subdoing all thoughts and emotions by subduing the breath.
Relaxing even deeper now.
You can see yourself standing beside an enchanting lotus pond,
Deep in the hidden garden of a remote forest.
The full moon reflecting on the waters of the pond.
The glacialations stud the clear night sky.
Fireflies glow in the shadows of the trees.
Listening to the rhythmic chirp of crickets serenading you with their harmonies.
Frogs croak from the gully.
Black rain clouds forming in the distance.
Pretty snowflakes beginning to fall.
Bicycles forming on the branches of snow-covered trees.
A large oak tree standing alone in the middle of a meadow.
Tall mountain peaks.
Ice cold mountain springs.
Perished gardens and rice fields lining the mountain slopes.
Ancient stone monuments adorning the top of a hill.
Red sandstone arches in the desert.
The dark orange tones of the setting sun.
Waves rolling across the ocean.
And flowers blooming in a meadow.
Cascading waterfalls concealing deep hidden caves.
A forest lagoon surrounded by willow trees.
The reflection of moonlight on the water.
The benevolent full moon shining within the space of your heart.
Cool drops of nectar raining from above.
As you surrender to the full moon within the heart space.
You enjoy a cooling and revitalizing nectar spreading through each and every cell of your body.
Now see yourself lying in shavasan.
Look at your body lying in corpse pose from above.
Consider the mortal fate of your body.
See your body as a lifeless dead corpse.
The day of death has come without any warning.
That day is today.
That moment is now.
Look down at your body seeing it without breath.
Completely void of life.
Everything has come to an end.
Everything that was left unfinished shall remain unfinished.
All relationships have ended exactly as they were the moment before you lied down.
All goals,
Hopes and ambitions will remain as they were.
There is not one more word you can utter,
Not one more gesture you can give.
See this corpse as you.
This is not someone else's body.
It is yours.
See your face.
This is not twenty or fifty years down the road.
This is today.
Consider the last few days and hours before your last moment.
What activities mattered the most and were the most fulfilling?
What activities actually mattered the least?
Where did you focus the majority of your time?
Now that you have left your body,
What is the one thing you wish you could go back to do?
Consider both the first answer that comes to mind and then ask yourself again on a deeper,
Most meaningful level.
What is the one thing you would have achieved,
Experienced,
Changed or left behind for the world?
As you consider your unique traits and qualities,
You can envision the one way in which you can impact the world the greatest.
Find one thing that stands out more than anything else.
Now,
See yourself going about living your highest truth.
Walking out your destiny,
Step by step,
Day by day.
You are living congruently with who you were born to be and manifesting the life you were meant to live,
Both for yourself and for all of humanity as well.
Allow yourself to see your future most fulfilled self,
Enjoying the fruits of having actualized and realized your deepest existential purpose.
Simply see your future self with vivid detail.
Where are you?
What are you doing?
And who are you with?
Resist over analyzing anything and just trust your first instinctive response.
Now ask your future self-actualized self the following question.
What changes did you have to make to become the person you are today?
What had to be sacrificed?
What are the most important qualities and character traits your future self had to develop and refine?
What and who were your most important resources for getting you from where you are today to being there?
Receive and just listen to your future self elaborating and advising you.
Receive and just listen to your future self.
Now,
Again allow the mind to become silent.
Just drop all thoughts completely with the next exhalation.
Rest your awareness on the self.
Rest your awareness in the heart space where you know your divine purpose.
Where you know where you're going.
And you know the subtle changes and adjustments you must make to get there.
As you continue trusting and believing in yourself with focus on your purpose,
You develop the power of determination,
The power of resolve.
You may now be developing a deep personal resolution,
A determined intent towards taking those steps,
Towards manifesting your destiny and fulfilling your core purpose.
And as you become refocused on living your truth and getting back on track with the life you were meant to live,
You can see the very next step you need to take upon rising from this guided meditation session.
No matter how great or small your next task may be,
It is one of the most important actions you have ever made because as you begin taking the steps towards walking in your truth,
You set in motion the path towards realizing your destiny.
And when you rise from this session and begin taking those steps with the very next task you execute,
Your overall sense of purpose and passion for life is renewed and revitalized.
Now,
Take this moment to allow yourself to feel the results from this session.
Notice your inner state and how in touch with yourself you now feel.
Just be totally with yourself now,
Fully aware of your highest purpose.
Now very slowly and very gently begin to extrovert your awareness through your five senses,
Again returning to body awareness.
Become aware of the environment around you.
Feel the texture of your clothes and the sensation of the air on your skin.
Now gently move just a single finger at first,
Then start making slow circular movements with your ankles and wrists before stretching your body and opening your eyes to end this practice.
The practice of yoga nidra is now complete.
Om.
Shanti.
Shanti.
Shanti.
