Yoga Nidra For Sleep & Insomnia Relief (Level 6)

Yoga Nidra translates into English as “yogic sleep,” and it refers to both a state of consciousness - one that is different from the waking, dreaming, and deep sleep states - as well as different styles of guided meditations that allow us to begin to consciously gain access to this state. These meditations themselves are a specific sequence of relaxation and mindfulness techniques that help the entire being to slowly and gently become more still and silent. This particular yoga nidra is based on the Amrit style of yoga nidra. Its goal is to promote profound states of internal calm, safety, and tranquility before bed so that we can welcome our natural sleep back without pressure or grasping. Unlike regular yoga nidras, the script here has been modified to allow participants to fall asleep. Solfeggio frequencies and delta binaural beats are included as well. By returning to the anchors of the breath or the physical sensations at the heart center or the Mind's eye, the mind slows.

Transcript

Welcome.

It's great to have you here.

My name is Stefano and I'll be guiding you through Yoga Nidra for sleep.

In this guided practice,

We'll go over different relaxation techniques to help the body,

The breath,

Mind,

And spirit become more restful and at ease.

For this practice,

We'll be using techniques from the AMRIT style of Yoga Nidra,

The I AM integrative AMRIT method of Yoga Nidra.

I have adapted some of the techniques for sleep by introducing longer pauses and more imagery to help soothe the nervous system.

Unlike a usual Yoga Nidra practice,

You may fall into deep unconscious sleep.

Allow that to be okay.

You can use this meditation right before bed and as you get ready for bed,

Make sure that your room is cool or slightly cold,

Dark,

And as quiet as possible.

Take a moment to find a comfortable position for yourself,

Whether it be resting on your back,

Lying on your side,

Or even your stomach.

You may want support beneath the knees,

A comfortable pillow,

Or a warm blanket.

Simply taking the time now to be as comfortable as possible.

Now,

As I guide you through Yoga Nidra,

You may enter deep states of rest with trace awareness.

Your mind may wander,

Or you might fall asleep.

If your mind wanders,

Gently guide your attention back to my voice,

And if you fall asleep,

Enjoy the rest your body needs.

If you wake up during the recording,

Gently follow along where you left off.

Let go of the need to have anything happen.

Release your expectation of any particular outcome.

Simply allow yourself to feel the sensations on your skin,

Noticing how soft the sheets are on your bed,

The touch of air on your skin,

Noticing the sensations as you breathe in and out through your nose.

Gently moving your awareness from touch to sound with curiosity and openness,

Allowing your detached awareness to simply jump from sound to sound,

Sensation to sensation.

If you can make an adjustment to make yourself 1-5% more comfortable,

Take a moment now to move and find a comfortable position for a deep night's sleep.

While you're still awake and alert,

Make a resolve to remain as still and motionless as possible,

Allowing any involuntary movements to occur,

Noticing any itching or tingling,

And allowing them to just be,

Breathing in and out,

Moving only if you feel discomfort to the point that it prevents you from fully relaxing and letting go of all tension in the body and mind.

If at any point you feel overcome with drowsiness and want to pause the recording,

That too is okay.

If you notice any distractions,

External or internal,

Bring your attention deeper within,

Resting your awareness at the brow center,

The heart center,

Or the movement of breath moving in a wave-like motion as you breathe in and out,

Noticing equal breaths in and out as you continue to relax.

While I guide the meditation,

The volume of the background sounds will be reduced,

And as I give the final instructions,

The volume will gradually increase and you can meditate with the sound if you're still awake,

Allowing yourself to drift off to sleep if and when it arises,

Allowing it all to be okay,

Remembering that right now there is nothing for you to do or achieve,

Right now it is okay and safe to rest.

Let us begin.

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

Those with cardiac disease,

Hypertension,

Or glaucoma should use caution.

If you cannot have undue pressure in the head for any reason,

It is important that you breathe normally as you tense the body.

If you cannot have undue pressure in the head for any reason,

It is important that you breathe normally as you tense the body.

As you inhale,

Make fists and deliberately induce stiffness and tension throughout your shoulders,

Arms,

And fists,

Tighten,

Tighten,

Even more,

Now let go completely,

And relax.

On your next exhalation,

Relax even more,

Let go,

Observe and feel the flood of energy in your arms,

This time,

As you inhale,

Deliberately induce stiffness and tension in hips,

Legs,

And feet,

Tighten,

Tighten,

Hold,

Hold,

Let go,

Let go completely,

Relax,

Observe the flood of energy in your legs.

This time,

Tighten and tense the entire body as you inhale,

Arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Buttocks,

Tighten,

Tighten,

Hold,

Hold,

Now let go completely,

Relax.

On your next exhalation,

Let go even more,

Observe and feel the flood of energy extending to all muscles,

Nerves,

And cells of your entire body,

Let your whole body melt into the flood of energy you feel in your body,

Let your whole body melt into the flood of energy you feel in your body,

Let your body go limp like a ragdoll,

Relax,

Even more,

Let your body go limp like a ragdoll,

Relax,

Even more,

Let your body go limp like a ragdoll,

Relax,

Even more,

Release any holding anywhere,

Release any holding anywhere,

Release any holding anywhere,

Maintaining this inner awareness,

Gently begin rubbing the palms together,

To the degree that you feel comfortable,

Place your fingertips on your eyelids,

The entire surface of the palms touching your face,

Start now by massaging the 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 joints 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,

Massaging 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,

Release your arms to your sides,

You may cover your arms and place an eye pillow over your eyes if you like,

Feel the impact flooding the whole body and the entire being,

Bathe in the sensations,

I will guide you in the next phase to enter deeper and subtler levels of relaxation through the bumblebee sound and breath,

Use your thumbs to gently close your ears,

Just tight enough so that you can still hear me,

Rest the remaining fingers on either side of the forehead,

In a moment we will take a deep breath in and with closed lips we will begin to hum the sound of the bumblebee,

Change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull,

Now take a breath in and follow me,

Now stop,

Bring your arms by your sides,

Cover your arms and be still,

Cover your arms,

Place your eye pillow and be still,

Bring your total and undivided attention to your whole body,

Feel the simulating 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 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,

Drop into complete silence and deep stillness,

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries,

Now drop to complete silence and deep stillness,

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries,

Drop to complete silence and deep stillness,

Now follow my guidance as we take three deep breaths,

Ready?

Let's inhale together,

Hold the breath in,

Closing off the throat and when prompted by the inner urging of the body,

Release the breath slow and steady,

Breathe normally,

Second breath now,

Inhale together,

Hold the breath in,

Closing off the throat,

Allowing tension to build,

Holding a bit longer without struggle,

When prompted,

Release fully,

Expelling from the body whatever it no longer needs,

Deep seated tensions,

Leaving your body with the breath,

Breathe normally and third breath,

Inhale together,

Hold the breath in,

Closing off the throat,

Holding even longer now but without strain,

When prompted,

Release the breath,

Breathing it all out,

Letting it all go until there is nothing left,

Until you're completely empty,

Breathe normally,

Simply allow the breath to rise and fall in its own rhythm,

The breath becoming progressively quieter and more still until it is almost impossible to detect,

Now bring your attention to the face,

With your next exhalation,

Allow all expression to drop from the face,

Releasing the tiny muscles around the eyes,

Allowing the eyeballs to rest back in their sockets,

Releasing the tiny muscles around the mouth,

Tongue resting in the mouth,

Lower jaw gently opening,

Softening,

Allowing the cheeks to soften towards the floor,

Scalp resting on the skull,

Neck softening,

Easing,

Simply be available to the entire range of sensations in the face and head,

Now drop into a sense of your whole bodily presence,

Embrace this present moment's experience undistorted but white,

Undistorted by what you like or don't like,

Let go of what is going,

Let come that which is coming,

This becomes your connection to source,

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 a continuous OM together,

As you chant let the sound come from deep in your belly,

When you run out of breath take another full breath in and begin again,

We will repeat three times,

Let's begin,

Take a full breath in full breath in come to silence,

Sense sound dissolving into silence,

Merge into that silent space,

Be 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 and again,

Breathe in fully and exhale with a deep sigh and let go even more,

Feel a deep sense of contentment and peace in your heart,

Now bring your intention into your awareness in the form of words,

Images or as a felt sense,

If you're unclear about your intention,

Just see what appears in your field of awareness,

Repeat your intention silently three times,

During this time I will participate wholeheartedly in this process and trust that whatever issues are in the way of my peace and tranquility will be released spontaneously and effortlessly,

I let go of any struggle or effort to make anything happen,

Bring your body into awareness,

Recognize your body has been a trusted vehicle creating accomplishments and contributions to the best of its ability,

Now it is time for your body to rest deeply,

Become aware of the rising and falling of the breath without effort,

Deepen the breath,

Without effort,

Deepen the breath,

Simply observe any areas where the breath feels restricted or absent,

Allow your attention to flow to the place most restricted or dense or even a place where you feel physical pain or discomfort in your body,

Fully observe the range of sensations,

If you were to describe the sensations,

What would you say,

What does it feel like,

Just be aware,

Breathe into that place of sensation,

Use the breath to be with what is there,

Not trying to make it go away,

Just use the breath to hang out with it,

Breathe into it,

Just let it be as it is,

Simply observe what you are now aware of,

Simply observe what you are aware of now,

Truly feel the sensation,

If it has changed or moved,

Stay with it,

Not trying to avoid any part of the experience,

Let it be fully felt,

Let it be felt fully,

As if to say to it,

I'm willing to feel you,

Give it full permission to be,

Give it full permission to be,

Just as it is,

Experiencing,

Without trying to change anything,

It just is,

Breathe with it,

Stay with it,

Simply observe what you are now aware of,

Simply observe what you are aware of,

Simply observe what you are aware of now,

Create space for what's there,

Don't resist what you're feeling,

Cultivate a sense of relaxation,

In the midst of it all,

Cultivate a sense of relaxation,

In the midst of all of it,

Make no effort to control or manipulate,

Be soft,

Spacious,

And at ease,

Continue to breathe with what is present,

Make space for it all to be,

As if to say,

It's okay that you're here,

Simply observe what you are aware of now,

Simply observe what you are aware of now,

If the sensation moves or changes,

Follow it patiently and with ease,

Stay with the process,

If the sensation moves or changes,

Follow it patiently and easefully,

If the sensation moves or changes,

Follow it patiently and easefully,

Stay with the process,

Stay present and be interested and curious about what you're feeling,

If you feel yourself moving into avoidance,

Breathe and come back to an openness to what you're feeling,

Notice what happens in your body,

As you remain present,

Relaxed,

And connected,

Continue to use your breath and attention to be with it all,

Just as it is,

Simply observe what you are aware of now,

Simply observe what you are aware of now,

Now,

Make space for it all to be,

It just needs to be acknowledged,

Remove yourself from any tendency to control or resist,

Just let it be as it is,

Without needing it to be different,

Bring your attention to the point between the eyebrows,

Drop below whatever is happening to a space of silence,

Whether the sensation has shifted or not,

Allow integration to happen with where you are now,

As we enter further into yoga nidra,

Any releases,

Shifts and changes that need to take place will happen spontaneously and effortlessly,

Now,

It is time for your body to rest deeply and go of any need to make anything happen,

Maintaining this inner stillness,

Gently cover yourself and if you wish,

Place an eye pillow over your eyes,

As we enter the 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 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 at the brow center,

Now your consciousness is in direct communion with your energy body,

Now follow my guidance as we begin the relaxation breath,

Breathing in deeply,

Fill your lungs from the bottom to the top,

As if you were filling a water bottle,

As you breathe out,

Empty your lungs from the top to the bottom,

Let your breath be slow and steady,

Observe the movement of your abdomen and chest,

Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation,

Let this feeling extend to every part of your body,

Let this entire process of breathing be the vehicle for deepening your relaxation,

Now redirect your full attention to your breath,

Create no struggle around breathing,

Use the breath to release any tensions,

Slowly deepen your inhalations and exhalations,

Let the exhalation be longer than the inhalation,

Let the flow of your breath be steady and uniform as much as possible,

Bring your undivided attention to the movement of your abdomen and chest,

As you breathe in and out,

With each breath out,

Release any tension held in your body and anticipations in your mind,

Let go,

With each breath in,

Fill every nerve and cell with pulsating healing energy,

Relax,

Breathing out,

Let go of holding anywhere in your body,

Let go even more,

With the next breath in,

Visualize your body renewed and revitalized with new life,

Empty your body and mind and enter deeper levels of stillness and silence,

Breathe normally,

Be still,

Bring your total attention to the pulsating energy field felt in the form of sensations in your body,

Observe how your attention feeds the expansion of the pulsating energy field,

Energy follows attention,

Feel all the tension in your mind and tightness in your muscles,

Melt away,

Let all the tension simply melt,

Drain away and dissolve in the expanding energy field,

Now bring your attention to your eyebrow center,

Recognize your deep connection to the original source of life force,

The life energy that sustains your life and is an extension of your soul,

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 were blowing through a straw,

Let it be a prolonged steady stream of breath and empty your lungs completely,

Breathe in completely,

Breathe out completely,

Without straining,

Each time you exhale,

Empty your mind of all anticipations and empty your body of all tensions,

As you inhale,

Fill your heart with joy,

Continue to breathe with constant attention and attached awareness,

This time as you inhale,

Pause for a moment at the top of the inhalation before exhaling through softly pursed lips,

Again inhale fully,

Pause at the top of the inhalation and exhale through softly pursed lips,

Now on the next breath,

Allow the breath to naturally pause at the top of the inhalation and at the bottom of the exhalation,

Inhaling fully,

Pause at the top,

Exhale and allow the breath to gradually terminate at the bottom,

Now allow attention to be drawn in with the breath up to the eyebrow center and as you exhale,

Allow attention to softly rest at the eyebrow center,

Continue on your own,

Undivided attention on the eyebrow center,

Each time you inhale,

Drop into a deeper level of silent awareness and experience the balancing and relaxing impact on the parasympathetic nervous system,

Breath is calm,

Mind is silent,

Body is relaxed,

Heart is unconditionally open,

Now return to your normal breathing and turn your attention inward,

Inward,

Experience the powerful impact of vibratory energetic pulsations and 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,

Now direct your full attention to your breath,

Create no struggle around breathing,

Use the breath to release any tensions,

Slowly deepen your inhalations and exhalations,

Let your breath flow in a steady,

Uniform,

Unbroken stream,

Continue until asked to stop,

Let your attention be totally connected to your breath as it flows in and out,

Bring all of your attention to the expansion and contraction of your abdomen,

As you breathe deeply in and out with each exhalation,

Release all tension held in your body,

Let go,

Breathe out any holdings in the body,

Use your breath to progressively enter a deeper level of stillness and silence,

We will continue with 10 more slow deep breaths,

Count them like this,

10 I am breathing in,

10 I am breathing out,

9 I am breathing in,

9 I am breathing out,

And continue until asked to stop,

Be absorbed in the sound of your own breath,

Let yourself be more relaxed and peaceful with each breath,

Now allow your breath to return to normal,

Feel the energetic impact of the breath in the form of pulsations in the body,

Your attention allows the energy field in the body to grow and expand,

Experience it,

Energy follows attention,

Let your mind melt and merge in the river of energy flowing throughout your whole body,

Now follow my guidance as we begin the mantra breath,

Breathing in fully,

Let the belly rise on the inhalation,

As you exhale,

Let the belly fall as you complete the outgoing breath,

Continue with long,

Slow,

Steady breath,

Emptying the lungs completely,

On the next in breath,

Silently breathe in the word calm to yourself,

3 times until the lungs are full,

On the next breath out,

Silently repeat the word calm until the exhalation is complete,

Breathe in,

Calm,

Calm,

Calm,

Breathe out,

Calm,

Calm,

Calm,

Continue until I ask you to stop,

Breathe easily and naturally as you repeat,

Deeply engaged and completely absorbed,

Feel every cell of your body deeply hearing and receiving this word,

Now breathe normally,

Notice how the energy of this word is transmuted into sensation in the body,

Let go into it,

Let go into silent stillness,

Expanding everywhere,

Experience silence extending everywhere,

Enter an effortless state,

A state 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,

Hands,

Throat,

Face,

Back of head,

Shoulder blades,

Spine,

Buttocks,

Calves,

Heels,

Soles of the 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,

Now sense the space around the right side of the body,

Sense the space as it touches the skin boundary on the right side of the body,

Sense the space around the left side of the body,

Sense the space as it touches the skin boundary on the left side of the body,

Sense the space as it touches the entire skin boundary,

Experience the entirety of the body simultaneously and equally,

The entire body,

More energy than density,

Pulsing,

Tingling,

Whole body breathing in,

Whole body breathing out,

Sense the space around this body,

Around this body,

Every breath moving in this space,

Just the breath,

Just space,

You're both the space and the experience contained in it,

One whole,

Cohesive experience,

Experience it,

Become it,

On your next inhalation,

Draw the breath from the tips of the toes up to the top of the head,

As you exhale,

Draw the breath down from the top of the head to the tip of the toes,

Repeat for the next few breaths,

This time,

As you inhale,

Draw the breath in from the ankles up to the top of the head and exhale the breath down from the top of the head to the ankles,

Now,

Draw the breath in from the knees up to the top of the head and exhale the breath down from the top of the head to the knees,

Inhale from the perineum at the base of the spine up to the top of the head and exhale the breath down from the top of the head to the perineum at the base of the spine,

Inhale from below the navel up to the top of the head and exhale the breath down from the top of the head to below the navel,

Inhale from the solar plexus up to the top of the head and exhale the breath down from the top of the head to the solar plexus,

Inhale through the heart center,

Exhale out through the crown of the head,

Inhale through the throat,

Exhale out through the crown of the head,

Inhale through the third eye,

Exhale out through the crown of the head,

Merge into the subtle upward flow of energy,

Come one with the boundless field of energy,

Extending everywhere,

All separation dissolving in a background of evenly hovering awareness.

As I name 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 and palms very,

Very heavy,

Feel your entire head heavy like a stone,

Give 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 and 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 attention and 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,

Enter the power and protection of your energy body,

Embrace its feathery lightness,

Feel completely safe and secure,

Feel yourself getting lighter and lighter until you begin to float in the air,

Give yourself permission and freedom to float out of your physical body,

Release your energy body from your physical body,

Experience the freedom of this new dimension,

Released and freed from identification of your body and mind,

Free of all inhibitions and boundaries of your body and mind,

Past and future,

Observe 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,

The innate healing wisdom of the body liberated and functioning optimally,

Now settle back into the physical body as you remain deeply established in your connection with spirit and faith and trust,

Now feel as if you are a seed planted in the soil,

It is dark,

Moist and cool,

You know you are here to experience the sun,

You can feel its warmth and energy penetrating through the soil,

Showing you which direction to go,

You send out a tiny shoot breaking the surface of the ground above,

At the same time sending roots down deep into the earth for support and nourishment,

Feel yourself growing upward towards the light of the sun,

Higher and higher,

Bursting forth into your full expression as a tree,

See the tree that you are,

You don't need to compare yourself with other trees for you are incomparably unique just as you are,

You are you,

Standing fully now in yourself just as you are,

Feel yourself expressing your full potential as a tree,

Alive,

Vibrant,

Full of life-giving energy,

The light that made you emanates from within you,

The more you embrace the tree that you are,

The more that light shines through you,

Resting in 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,

Church bells ringing,

Church bells ringing,

Snow-capped mountains,

Snow-capped mountains,

The flame of a candle,

The flame of a candle,

Torrential rain,

Torrential rain,

Swimming pool,

Swimming pool,

Swan gliding on a placid lake,

Swan gliding on a placid lake,

Phoenix rising out of its own ashes,

Phoenix rising out of its own ashes,

Dark night,

Dark night,

Your breath,

Your breath,

Rolling hills,

Rolling hills,

A pink rose,

A pink rose,

Sunrise on a desert,

Sunrise on a desert,

Crescent moon,

Crescent moon,

A tiger,

A tiger,

Ocean waves,

Ocean waves,

Sunset on the ocean,

Sunset on the ocean,

Endless desert,

Endless desert,

Dawn of day,

Dawn of day,

A star in the sky,

A star in the sky,

Morning dew,

Morning dew,

Laughing Buddha,

Laughing Buddha,

Lions and lambs resting together,

Lions and lambs resting together,

Soaring flock of birds,

Soaring flock of birds,

Butterflies,

Butterflies,

Bonfire at night,

Bonfire at night,

Waves crashing on shore,

Waves crashing on shore,

A crocodile,

A crocodile,

A deer,

A deer,

The symbol for Aum,

The symbol for Aum,

A cave,

A cave,

Inverted red triangle,

Inverted red triangle,

Six pointed star,

Six pointed star,

And now,

Be still,

Witnessing,

Unattached to all that passes,

If nothing appears,

Just be aware of that,

Be totally present,

Completely absorbed,

Completely absorbed,

Bring your attention to a constricted or dense part of the body,

Though you may not consciously recognize the cause of this feeling,

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 towards this area,

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,

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,

That may have contributed to the imbalance,

Can now be released and resolve,

See and feel the whole body healed and whole,

Follow my guidance to restore connection between energy and consciousness,

Listening directly through the energy body,

Place all your place,

All your attention,

The muladhara chakra,

Root center,

Located at the perineum,

Feel this area,

Begin to glow and pulse,

Feel the earthly,

Dense quality of this chakra,

Let this grounding be a foundation for awakening into higher centers of consciousness,

Tendencies of the conditioned past,

Moving energies down and out,

Now freed to move inward and upward,

Toward liberation,

Energy rising through the feet,

Legs,

Perineum,

And up through the central energy channel,

The sushumna,

Nourishing and awakening higher centers of consciousness,

I leave survival and allow grounding to be the foundation of awakening.

Now,

Bring your attention to the second chakra,

Swadhisthana chakra,

Located in the pelvis,

The area of the reproductive organs and the sacral nerve plexus,

Feel this energy,

Feel this area beginning to pulse and glow,

Allowing divine shakti to nourish reproductive functions and sensuality,

Build energy that is drained in many different forms,

Turning it inward and upward for liberation,

I transform my sensuality into love and liberation in the second chakra,

Now bring your total attention to the Manipura chakra,

The third chakra,

Located above the navel,

The solar plexus of nerves,

The nurtures digestive fire,

Feel this area beginning to pulse and glow,

Radiating heat,

Radiating heat,

Replace unconscious forces,

Guiding your action with the conscious power of will to serve the heart and higher centers,

Integrated intention,

Transmuting unconscious forces into deliberate action,

I develop the fiery power of will and deliberate action in the third chakra,

Feel that you are now free of all limitations,

Your inner core feels vital,

Strong and connected to source,

You lack absolutely nothing as you step into the next integrated state of being,

Now breathe into the heart center,

Anahata chakra,

The fourth chakra,

Feel the area in the middle of the chest beginning to pulse and glow,

Feel your heart center being awakened,

Liberated from all stress producing interactions with yourself and others,

Unconditionally present and open,

Recognize you are the eternal timeless being manifesting through the heart center,

Just feel that your body is full of light,

Every cell in your body flooded by the light of consciousness,

Expanding beyond the body,

I am a beacon of love and light,

Attracting the energies of the lower centers and transforming them at the heart,

I am a beacon of love and light,

Attracting the energies of the lower centers and transforming them at the heart,

Moving to the throat center now,

The fifth chakra,

Feel this area beginning to pulse and glow,

Let go of all fear,

Dependency and control that limits your full expression,

Enter into the expansiveness of the throat chakra,

Where you are free from all inhibitions and limitations,

Feel a new sense of relief and openness in the throat,

Reclaiming your voice of wisdom,

I clear all block communication arising from reactions and perceptions,

I am empowered to use my speech with clarity,

And balance under all conditions,

Bring your attention now to the agya chakra,

The sixth chakra,

Feeling the area between the eyebrows beginning to glow and pulse,

Allow the magnetic pull to draw attention even more fully inward,

Returning to the self-balancing state of being,

Returning to the self-balancing state of being,

Release the perception of duality into unity at the third eye,

Enter into the oneness beneath polarity,

Find yourself completely at peace with yourself as you are and the whole world just the way it is,

Now you have cleansed the inner body,

The mind and heart restored in communion with consciousness,

Allow yourself to melt into complete oneness and bliss in the highest center,

The seventh chakra,

The seventh chakra,

The thousand petal lotus,

The crown of the head,

The whole body surrounded and permeated by light,

All boundaries,

An illusion of separation,

Disappearing,

Dissolve into the omnipresent field of consciousness,

The seat of silence,

Now I have moved from personal ego mind to impersonal being,

I have become omnipresent,

Give yourself the permission to enter into the deepest level of relaxation,

Right now,

Let go,

Nothing to do or achieve,

Dissolve and disappear into stillness,

Open,

Empty of all doing,

All past,

All future,

Merge into this space and be empty,

Sensations,

Thoughts,

Images,

Floating by like clouds on a clear blue sky,

Letting it all gather and dissipate,

Come and go,

Be the space in which it is all happening,

Here your intention and your affirmations are actualized and fulfilled 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 do not have an intention,

Just remain silent and let spirit who knows what is best,

Do it for you,

Allow this intention 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 it has been heard and has been acted upon by higher power of the source within you,

There is no need to do anything about it,

Bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated,

Purified,

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 your entire self to respond spontaneously and effortlessly to what I say,

I am free and clear of all that has happened in the past,

I am light,

Unburdened and free,

I hold no one responsible for all that has happened in the past,

I allow myself to change from where I am rather than where I am not,

Where I am not,

The inner healing blueprint of my body is now functioning freely and optimally,

I shift out of reactive feelings and allow myself to accept and feel what is in my body,

I move out of the constant external changing world and enter the inner sanctuary of the silent witness,

I am the non-participative observer,

Separate from my thoughts and emotions that come and go,

At this time feel the presence of any guides,

You may sense this as a universal force or energy surrounding you,

Guiding you,

Know that this presence surrounds you,

Always,

You can draw on this presence at any time,

If there is any guidance to be received at this time,

Either as a felt sense,

Words or images,

Allow yourself to receive it now,

Otherwise,

Simply rest back in the grace and protection of presence,

Remember that it is safe to rest,

Allow your body and mind to continue to rest deeply now,

Allow your whole body and being to receive the following words spontaneously and effortlessly,

I allow my body and mind to have a deep and restful night's sleep,

I let go of all thoughts and worries and enjoy a restful night's slumber,

I am at peace and I am safe,

I allow myself to rest in calm gentle awareness,

As I slowly drift off to sleep,

As the guided instructions end,

Gently rest your awareness at the brow center,

The heart center or the wave-like motions of the breath,

As you breathe in and out with equal breaths,

The sounds in the recording can help you further deepen your relaxation and allow sleep to come on its own time,

Knowing that you have given your body and mind the deep rest that they deserve and need,

Allowing everything to be just as it is and returning to the calm stillness within,

Have a peaceful night and a wonderful day ahead.