Welcome to Yoga Nidra.
A meditation that mirrors the physiological process of sleep.
I name this stuff now.
And it is an honor to guide you in today's session.
You can think of Yoga Nedra.
As a full body nervous system massage.
Or as a gentle form.
Of energetic acupuncture.
For all of the tissues of your being.
Now rest back.
As you find your most comfortable yoga nidra nest.
Perhaps practicing in savasana.
As you allow yourself to surrender the weight of your body.
To the surfaces beneath you.
As you gently lie down on your back.
In a comfortable supine position.
Placing a pillow underneath your knees.
Maybe one behind your head.
Making sure that your lower back and neck are supported.
Covering your whole body.
With your favorite blanket.
And maybe placing an eye pillow.
Or an eye mask.
Over the eyes.
As you give yourself permission.
To simply be.
Finding the adjustments.
Allow all the points of contact.
Between your body.
And the surfaces that provide support.
To be completely at ease.
Fully supported.
Allowing yourself to feel safe.
And secure.
As you feel the entire body.
Heavy.
Like a rock.
Sinking deeper.
And deeper.
Into the surfaces that provide support.
Taking a deep breath in.
And exhaling with a deep sigh.
And now.
.
.
Follow my guidance as we pretend to have a temper tantrum.
Inviting a memory.
Or a situation.
Or even a person.
Has upset you.
Or made you angry.
Bending the knees.
And forming fists.
And we'll take a deep breath in.
And begin to stomp our feet and bang the fists to either side.
Taking a deep breath in now.
And let us begin stomping.
Hitting on either side.
Moving the head from side to side.
And maybe letting out any sounds.
Allowing any and all sounds to come out And now stop.
Returning to your natural breath.
And letting go even more.
Let us begin again.
Keeping the knees bent so that they're pointing upward.
I'm taking a deep breath in.
Remembering what made us upset,
Frustrated,
Or mad.
And beginning to stomp,
Making noise.
Releasing any anger,
Any trapped energy.
Screaming.
Shouting.
Now stop.
Taking a deep breath in.
And letting go with a deep sigh.
Releasing any trapped energy in the body.
Noticing the sensations within the physical body.
And taking another deep breath in.
As we begin the last round of the temper tantrum.
Beginning to stomp.
Bang the fists against the ground or the floor or the bed.
Moving the head from side to side,
Scrunching up the face.
Screaming,
Shouting.
Crying,
Laughing.
And release.
Taking one big breath in through the nose.
And exhaling with a deep sigh.
Letting go even more.
Inhaling.
.
.
Deeply through the nose.
And letting go even more with a deep sigh.
Releasing all tension in the body.
As we bring the hands back to the sides of the body.
Letting go of the knees.
As the body returns to comfortable savasana.
Allowing the legs to separate.
And noticing the feet.
Pulling freely to either side.
Peeling the arms away from the torso.
Bringing a slight bend to the elbows so that the palms naturally face skyward.
Taking a deep breath in through the nose.
And letting go of all holding.
And all tension in the physical body.
The deep sigh.
Taking another deep breath in through the nose.
Breathing in fresh vital life force energy.
And on your next breath out.
Letting go of all that you no longer need.
Breathing normally now.
As you make any final adjustments.
To be 5 or even 1% more comfortable.
Shifting at the level of the ankles.
Halves.
Thighs.
Buttocks.
Hips.
Or back.
Shoulder blades.
Elbows.
Backs of the arms and hands.
The head.
The entire back of the body.
Completely comfortable.
And at ease.
Letting go of all doing.
Letting go of all thinking.
And shifting.
Into feeling.
And being.
Now begin to deepen your exhalations.
Progressively making each exhalation longer than the last.
As you release worries and anticipations of the mind.
With the outgoing breath.
Breathing in.
And breathing out slowly and steadily.
Align the muscles.
And tissues.
To become loose and supple.
Feeling completely relaxed.
And at ease.
Breathing in.
Steadily breathing out.
In a few moments,
We will chant the mantra Aum three times.
As soon as you run out of breath.
Inhale deeply.
And begin again.
We will start chanting together now.
As we breathe in deeply.
Begin with the mantra Aum.
Come to silence.
Allow sound to dissolve into silence.
Allowing your mind to merge and melt.
Into a silent stillness.
Left behind.
By the vibratory sensations.
The mantra Aum.
I go.
Let go of all doing and thinking.
Let go even more.
Melt into the experience.
Now invite your awareness to rest at the center of the chest.
At the sacred heart space.
Gently witnessing the vast stillness.
The center of the chest.
And in the sacred heart space.
Begin to call forth your sankalpa.
Your resolute intention.
Of Thou.
A sacred promise you make to yourself.
To connect with your heart's deepest longing.
Your true heartfelt desire.
One that you wish to manifest.
More than anything else in this lifetime.
Be it for health.
Healing.
Or awakening.
Stating your sankalpa.
Your inner Guiding North Star.
In the form of a short positive affirmation.
In the present tense.
A single word.
A visual scene.
A psychic symbol.
Or even.
.
.
As if out of sense.
Whichever form arises naturally at this time.
And if you have yet to become familiar with your sankalpa.
You may borrow the following intention for today's practice.
I return to the inner refuge within.
I'm going back home within myself.
A return to the inner refuge within.
I'm going back home within myself.
A return to the inner refuge within.
I'm going back home within myself.
Repeating your sankalpa.
With feeling.
And conviction.
Knowing it to be true in this very moment.
Already a part of your present day reality.
Repeating your sankalpa three times.
At the sacred heart space.
Allowing it to echo.
And reverberate throughout your chest.
On your next breath in.
Guide your vital life force energy.
To the sacred heart space.
So as to nourish your sankalpa with new life.
And with fresh energy.
And on your next breath out.
Allow your sankalpa.
To be carried by your breath.
Your sankalpa.
Extending.
Everywhere.
At once.
I go.
Let go even more.
Into its silent stillness beneath the mind.
Begin to imagine or visualize yourself.
In a place where you feel comfortable and secure.
It can be real.
Or imagined.
Perhaps a place out in nature.
Like a lush forest.
With cool,
Damp soil.
Fern fronds.
Moss-covered logs.
And a gentle breeze moving through the branches.
Ancient trees.
Or a sandy beach with seagulls.
Soaring up the currents of air high up in the sky.
And waves gently meeting the shore.
Feeling the grains of sand between your toes.
As you walk along the beach.
Or by the shores of a placid lake.
Clear waters that reflect the sky.
Listening to the melody of songbirds.
And the chirping of crickets.
As you gaze into your reflection.
Or in a desert canyon.
Painted walls.
In little caverns and caves.
Dotting the surface of the land.
Or in a cozy room.
With a beloved pet.
And messages from friends and loved ones.
Allow yourself to be fully present in this space unique to you.
Where you can feel comfortable,
Safe,
And at ease.
Allowing yourself to be.
Just as you are.
And however you want to be.
Inviting in any sounds or melodies.
Favorite scents and foods.
Taking the moment now.
To make this your inner safe haven.
Your inner refuge.
Where you can connect with the feelings of comfort.
Safety.
And ease.
Feeling totally at peace.
Completely calm.
Rested and at ease.
In this space.
Where you feel safe and secure.
Comfortable.
And at ease.
Invite in the experiences that call forth the feelings of comfort,
Safety.
And ease.
Noticing all of the corresponding sensations and emotions.
Carefully noticing.
Subtle feeling tones within your physical body.
And asking the question.
What do you comfort?
Safety and ease feel like within my physical body.
Now.
Once you've settled here.
Beginning to invite any memories.
Or any stories.
And all representations of moments.
Where you've experienced the feelings of comfort.
Safety.
And ease.
Allowing these experiences to come to the forefront.
While feeling completely comfortable.
Safe.
And at ease.
As a somatosensory experience deep within the physical body.
And now.
Beginning to drop the visuals and sounds.
And all sensory inputs.
While staying connected.
To the physical sensations of comfort.
Safety.
And ease within the physical body.
And with each breath in,
Feeding these sensations.
So that they can become stronger.
Or prominence.
And presence.
Throughout the entire physical body.
Breathing out.
Allowing them to be everywhere within your awareness.
Breathing in.
Intensifying the feelings of comfort,
Safety,
And ease within the physical body.
Knowing that this inner refuge in the form of physical sensations is always accessible to you.
Breathing out all tension.
All stress dissolving and fading away.
Feeling safe.
Comfortable.
And at ease.
Knowing that this inner refuge is your trusted ally.
That you can call upon at any time.
And at any place.
Breathing in.
And breathing out.
Know that you can come back.
To this inner refuge.
Again.
And again.
Here.
And during your waking life.
And bringing these feelings of comfort.
Safety.
And ease.
To the heart space now.
Now follow my guidance.
As we shift the awareness.
From body parts to body parts.
Maintaining your relaxed,
Compassionate awareness.
Deeply engaged.
And fully immersed in the sensations.
Throughout the different parts of the body.
Awareness guiding.
The innate healing energy.
That abides within the body.
To flow freely.
And optimally.
And now.
Bringing your undivided attention.
To the point between the eyebrows.
The eyebrow center.
Tip of the nose.
The surface of the tongue.
The root of the tongue.
Tip of the tongue.
Inside the left cheek.
Inside the right cheek.
The gums.
The roof of the mouth.
Floor of the mouth.
The space between the lips.
The sinus cavities.
The nasal flares.
The left eye.
The right eye.
Both eyes.
Together.
The center of the forehead.
The right eyebrow.
Left eyebrow.
Temples.
Cheeks.
Eyelids.
The inner corners of the eyes.
The outer corners of the eyes.
The corners of the lips.
The chin point.
Ciao.
Hinges of the jaw.
Earlobes.
Inner ear canals.
The point between the ears.
The right hemisphere of the brain.
The left hemisphere of the brain.
The crown of the head.
Scalp.
Back of the head.
Back of the neck.
Small as the knack.
Pit of the throat.
Center of the chest.
Right side of the chest.
Right collarbone.
Pits of the throats.
Left collarbone.
Left side of the chest.
Center of the chest.
Pit of the Drought.
Right shoulder.
Heads of the droughts.
Left shoulder.
Pets of the drought.
Right shoulder blade.
Left shoulder blade.
The right side of the back.
Left side of the back.
All right,
Batak.
Left buttock entire spine.
Sacrum.
Tip of the tailbone.
The entire back.
Pelvic girdle.
Center of the pubic bone.
Hips.
Navel center.
Center of the chest.
Shoulders.
Ankles.
Knees.
Hips.
Center of the pubic bone.
Navel center.
Center of the chest.
Pits of the throat.
Center of the throat.
Back of the throat.
Sinus cavities.
The eyebrow center.
Allowing awareness.
To rest.
At the eyebrow center.
The point between the eyebrows.
Nothing to do nor achieve.
Simply resting.
At the point between the eyebrows.
The eyebrow center.
Letting go.
Letting go even more.
Allow that which is coming to come.
Allowing that which is going to go.
Resting here.
Entering.
An effortless state.
Of being.
And now.
.
.
Observing the body.
Breathing itself.
Allowing the breath.
Soupy.
Just as it is.
Allowing yourself to be.
Just as you are.
Breathing in.
And breathing out.
While maintaining your relaxed.
And passionate awareness.
On the flow of each breath in.
And each breath out.
Breathing in.
And breathing out.
Of each breath in.
Inviting fresh vital life force energy.
And with each breath out.
Releasing habitual tension.
Allowing the breath to be soft as you breathe in.
And out.
Each time you breathe in.
Mentally repeat the word EASE.
And each time you breathe out.
Mentally repeat the word EASE.
Breathing in the word ease.
And breathing out the word ease.
And on your next inhalation.
Repeating the word ease three times with the in-breath.
Breathing in.
.
.
Ease,
Ease,
Ease.
And on your next exhalation.
Breathing out the word ease three times.
Mentally repeating ease,
Ease.
Ease.
As you exhale.
Continuing to breathe in this way.
Silently repeating the word ease three times with every breath in.
Ease,
Ease.
EASE and breathing out the word ease.
Three times with each outgoing breath.
EASE Ease.
EASE allowing every cell,
Every nerve.
Every fiber.
And every tissue.
To be deeply engaged.
And totally receiving of the word ease.
Allowing the energy of ease.
To be received.
By both body.
.
.
And mind.
Continue to breathe ease into the body.
Until all you can breathe out is ease.
Breathing in,
Ease.
And breathing out ease.
In your own natural rhythm.
Breathing in.
Ease,
Ease,
Ease and breathing out,
Ease.
Ease.
Ease.
And now.
Allowing the repetition of the word ease.
To fade away gently.
And observing the impact.
On all of the cells,
Tissues,
And fibers of your being.
Noticing how your body and mind Respond to the feelings.
And energy of ease.
Resting back.
Allowing everything to be.
Just as it is.
Now.
Invite your awareness to scan the entire body.
For the areas that feel tired.
We.
Or exhausted.
Locating the areas of the body.
I feel tired,
Weak,
And depleted.
Observing them with compassion.
Not trying to do anything,
But simply witness.
Again,
Simply identifying the areas of the body that feel tired and depleted.
Locating their border.
Contour.
Periphery.
Simply finding the center now.
Of the areas of the body.
But feel most tired.
And the pleader.
Observing any changes in texture or temperature.
Compared to the surrounding regions.
Noticing any associated colors.
Thoughts.
Memories.
Emotions.
Or even beliefs.
As you return to the physical sensations.
A feeling tired,
Weak.
Depleter.
And exhausted.
Simply witnessing.
And now.
.
.
Inviting your awareness.
To scan the entire body.
As you locate the areas of the body.
That feel revitalized.
Energized.
Rested.
Vibrant.
And alive.
Using your relaxed and compassionate awareness.
To locate their border and periphery.
As you scan the body for the areas that feel energized.
Relaxed.
Rested.
Vibrance.
And alive.
Identifying their center.
Noticing where you feel these sensations most strongly.
And observing any changes in temperature or texture.
As well as any associated colors.
Thoughts.
Memories.
Emotions or even beliefs.
That arise to the surface.
As you bring your awareness back.
To the physical sensations.
The areas.
Feel most vibrantly alive.
Re-energized.
Rested.
And relaxed.
At the same time.
Simply witnessing all that you experience.
In your own time.
And now.
.
.
Allow your awareness to move back.
And fourth between the two.
Awareness shifting.
From the areas.
With the physical sensations.
Of exhaustion.
Pleasion.
Weakness.
And the feeling of being tired.
To the areas of the physical sensations.
Of vitality.
Relaxation.
Rest.
A feeling of being fully alive and energized.
Areas full of energy and strength.
And simply allowing your awareness.
To move back and forth.
Between the two.
At your own natural pace.
First one sensation.
Then it's opposite.
And now invite your awareness to hold both opposite sensations.
At the same time.
Exhaustion and vitality.
Tiredness and rest.
Depletion.
And energy.
Without merging the two.
Holding the sensations of exhaustion,
Weakness.
Overwhelm,
And tiredness.
At the same time as the sensations of aliveness,
Vibrancy.
Rest,
Relaxation,
And strength.
And notice the impacts of this experience.
On both body.
And mind.
Resting back now.
In your vast,
Spacious awareness.
Allowing your awareness.
To rust in the space behind the closed eyelids.
The cool inky darkness of Tshirikosh.
Becoming aware of the screen of space.
Allowing everything that arises.
Unfolds,
And passes away.
Within your vast,
Spacious awareness.
Come and go.
Like fluffy clouds.
Moving across.
A vast,
Boundless sky.
Follow my guidance as we rotate the awareness.
From image to image.
And from one sensory experience to the next.
As you hear the name of each image.
Refrain from comments or judgment.
Simply witness with your detached,
Neutral awareness.
As we begin with a great blue heron.
Flock of geese in the sky.
A golden sunset.
A radiant sunrise.
Full moon.
Beads of morning dew.
Forming on a spider web.
Mist settling over a valley.
Like a dense fog.
Spring flowers emerging from the earth.
A lush forest.
Snow-capped mountains.
A reindeer.
A grizzly bear stalking its prey.
A campfire?
A tent out in the woods.
Trout swimming in a clear lake.
Placid lake.
The clouds reflecting on its surface.
The grove of ancient pines.
Fragrant stick of cinnamon.
Five small clove buds.
The smell of crushed garlic cloves.
Tall basil plant flowering with large spikes and a delicate perfume.
A bush of oregano.
Intoxicatingly herbal.
Red tomatoes on the vine.
And the taste of the tomatoes as you bite into them.
The taste of a slice of red onion.
The taste of licorice.
The taste of chocolate.
Church bells ringing.
A guitar string being strummed.
The laughter of children.
Birds singing.
A gospel choir.
Singing high praises to the Lord.
The warm rays of the sun.
As they touch the skin.
Cold shower.
An iceberg.
See yourself walking barefoot on the sand.
The feeling of a stone on your hand.
A coiled serpent.
A tiger stalking its prey.
A baby chick.
A brood of ducklings swimming on the surface of a small pond.
A white peacock.
With its magnificent feathers.
A red rose.
A seashell spiral.
A tiny seahorse.
Drifting in the current.
Blue whales swimming in the ocean.
A starry night.
The Northern Lights.
See the aurora borealis dancing in the sky.
Becoming immersed.
The Northern Lights.
Now see yourself seated in meditation.
In the vast empty space.
A room that is only lit by a golden white light above you.
Begin to imagine yourself looking up.
Opening your eyes and imagination.
As you notice.
A tiny golden egg.
Radiating.
A brilliant white light.
Tiny golden egg.
Shining.
Shimmering.
And admitting.
A brilliant healing light.
Tiny golden egg.
Radiating a brilliant white light.
All around you.
The light of this golden egg.
All sitting in waves.
Beams of brilliant white light.
Illuminating your face.
Healing and restoring the tissues of your face.
And the trading white light.
Illuminating your skull.
White light.
Bathing your brain,
Ears.
Throat,
The discs and vertebrae of her spine illuminated.
With this brilliant white light.
Chest and heart space.
Receiving the brilliant white light of consciousness.
Brilliant white light.
Illuminating the shoulders.
Upper arms.
Elbows Forearms.
Rests.
Hands,
Fingertips.
Brilliant white light.
Self-effulgent white light.
Casting away all the shadows.
Releasing any blockages.
And clearing all obstacles before you.
Brilliant white light healing you from the inside out.
Radiating throughout all of your internal organs.
The abdomen and chest.
Illuminating the chakras.
Observing the navel center.
With brilliant white light.
The tip of the tailbone.
Sacrum.
Belly button.
Center of the chest.
Pits of the throat.
The eyebrow center.
The center of the forehead.
Top back of the head.
And the crown of the head.
Illuminated Blooded.
By this brilliant white healing light.
Healing occurring.
On all levels of your being.
Brilliant white light.
Ascending from the tips of your toes.
To your feet.
Ankles.
Shins.
Calves.
Knees.
Thighs.
And the entire pelvic girdle.
Bathed in brilliant white light.
Entire body.
Bathed in this brilliant white light of consciousness.
Illuminated.
Fully immersed.
And this brilliant white light.
And as you look at this tiny golden egg,
You begin to listen carefully.
Without struggle or strain.
As you begin to hear the mantra.
So?
So?
So?
Repeating it silently.
So.
.
.
Hum.
So.
.
.
So.
.
.
So.
Hum.
Inhaling,
So.
Exhaling hum.
Entire body.
Illuminated.
And flooded by the brilliant white light.
As you repeat the mantra.
So.
.
.
So.
.
.
So.
.
.
And as you repeat the mantra,
Noticing the sensations.
At the eyebrow center.
The space between the eyebrows.
So.
Ham.
So.
.
.
So.
.
.
I am that.
I am that.
I am that.
I am that,
I am that I am.
As you receive this brilliant healing white light.
Visualize or imagine.
Any spirit guides.
Mentors.
Trusted friends.
Loved ones.
Family members,
Relatives.
Any and all beings to have shared openly with you.
And who have given you words of wisdom and encouragement.
Who have offered you guidance.
Or praise.
Inviting those that you have yet to meet.
A wise man or a wise woman.
Young or old.
Angels and beloved pets.
All forms of companions.
Sharing their presence and company.
Enjoying their care and affection.
Welcoming their love.
And extending it back to them.
In this very moment.
Feeling their energy surrounding you.
Guiding you.
And protecting you.
Taking it all in.
Allowing yourself to be surrounded by this presence.
Fully supporting you.
Allowing yourself to be held.
As you continue to be illuminated.
The brilliant white light of consciousness.
So.
.
.
So.
.
.
So,
Resting back.
Allowing your awareness.
To drop at the deepest levels of relaxation.
The eyebrow center.
Allowing all visuals to fade away.
There's nothing further to do.
Releasing the need to achieve.
The need to prove yourself.
Allowing everything to be.
Just as it is.
As you enter the domain of grace.
In this very moment.
Allowing yourself to be just as you are.
And however you want to be.
As you allow all fears All worries.
All thoughts.
To be surrendered to the source of the higher power within.
And as you enter the sanctuary of the silent stillness.
Deep within the eyebrow center,
Third eye.
Recall your sankalpa.
Your resolute intention.
The vow you have made to yourself.
Invoked once more.
Repeating your sankalpa now three times with feeling.
And conviction.
Allowing it to be established.
At the sacred altar.
Feeling it to be true.
In this very moment.
Knowing it to be a part.
Of your present day reality.
Now letting go even more.
Allowing any remaining visuals and images to fade away.
As you become aware of the feeling tones within the body.
Begin to reflect upon the journey you've just taken.
Becoming aware of all thoughts.
Memories.
Emotions.
Sensations.
Colors.
Sounds.
Smells.
And tastes.
That are or have been present.
Taking a mental note of your experience thus far.
And become aware of your breath.
Noticing the gentle movement of the breath.
In and out of the nostrils.
And now.
.
.
Taking in three sips of air in through the nose.
And exhaling through softly pursed lips.
Slow and steady.
And again,
Taking in three sips of air in through the nose.
And exhaling through softly pursed lips.
Focused on the outgoing breath.
Once more,
Taking in three sips of air in through the nose.
Fully filling up the lungs before exhaling through softly pursed lips.
Focused.
And relaxed.
Breathing normally now.
As you allow awareness to rise to the surface of the physical body.
Noticing the touch of air on your skin.
Opening and closing the hands.
As you invite gentle movements back into the body.
Beginning to circle the feet.
Moving the head from side to side.
And up and down.
And inviting a big stretch into the body.
As if waking up from a restful sleep.
Taking your time now.
Do not hurry.
Perhaps hugging the knees.
And rocking sideways gently.
Feeling held.
Safe.
Supported and at ease.
And see if you can gently lie down on your right side.
Taking your time not to hurry.
Resting here for a moment.
And calling forth your sankalpa once more.
Knowing that something deep within has shifted.
To connect you with your sankalpa.
Regardless of whether you consciously recognize it or not.
Trusting that right response and right action will move through you.
To connect you with your intention.
During your waking life.
Gently push yourself up into a comfortable seated position.
Adopting a comfortable seated meditative posture.
And staying deep in this deep inner experience.
Notice how soft your breath is.
How silent the mind is.
How relaxed the body is.
And how quiet the heartbeat is.
Be still.
And be grateful.
Know that you can come back here.
Again and again.
Bringing the hands into prayer position.
Gently pressing them against the center of the chest.
And bowing down.
Namaste.
Enjoy,
Everyone.
May the Spirit be victorious.
Gently sitting back upright.
As you begin to open the eyes in your own time.
The practice of yoga nidra.
Is now complete.
