Good day.
The literal translation of Yoga Nidra is yogic sleep and has been practiced for thousands of years.
The power of Yoga Nidra goes far beyond the sleep of ordinary slumber as this esoteric relaxation technique carries with it the potential for deep healing and rejuvenation on the mental,
Physical and emotional planes.
Doctors and scientists are now finding out that one hour of guided Yoga Nidra experience is equivalent of four hours of what we know as traditional sleep.
The following is a relaxation experience guided by Yvette Seacrest,
Who is skilled in the unique Amrit mythology which can take you to the deepest levels of silence,
Tranquility and peace.
Before you begin,
Make sure you are in a room that is dimly lit and that you are aware of your environment.
Have a blanket and a pillow available for your physical comfort and if there is any outside disturbances,
Allow them to draw you deeper into your Yoga Nidra experience.
Now lie comfortably,
Relax and allow yourself to be immersed in the transformative realm of Yoga Nidra.
And now I'm going to lead you into Shavasana.
Lie on your back,
Be comfortable.
Your feet should be about a foot apart.
Your hands comfortably extended away from your body,
Palms up.
You'll want to begin by leaving your hands outside of your blankets as you'll be doing a palming of the face.
Taking a few moments to take some deep breaths and relaxing,
Letting go of all cares,
All worries,
All tension.
Close your eyes and quiet the mind.
Be still.
Let go of all thoughts,
Worry,
Tension.
Give yourself fully to a higher power.
Relax,
Trust,
Surrender.
Breathe in fully and exhale with a deep sigh.
And again,
Breathe in fully,
Exhale with a deep sigh and let go even more.
Feel a deep sense of contentment and peace in your heart.
May today's practice of Yoga Nidra lead us from the untruth to the truth,
From darkness to light,
From the time-bound state of consciousness to the timeless state of being.
And may today's group intention also be your individual intention for today's practice.
And may my words be your words.
During this time,
I will participate wholeheartedly in this process and trust that whatever issues are in the way of my full realization,
That they will be released spontaneously and effortlessly I release any struggle or effort to make anything happen.
Let's take a breath in together and chant one sound of Aum.
Aum.
Feel the vibratory impact of the sound of Aum.
We will move our awareness into the body to release trapped energy and tension and to move deeper into total relaxation.
Breathe in deeply and as you hold your breath,
Tighten your hands into a fist.
Tighten and tense all the muscles of the arms and shoulders and hold.
Now let go completely.
Relax.
And again,
Breathe in deeply and as you hold your breath,
Deliberately induce tightness and tension from your shoulders to your fists.
Hold and go deeper into experiencing the tension.
Now let go completely and relax even more.
Observe and feel the flood of energy in your arms.
Breathe in and as you hold your breath,
Deliberately induce stiffness and tension in your hips,
Thighs,
Legs,
Feet.
Hold.
Hold.
Now let go completely and relax even more.
And again,
Breathe in and as you hold your breath,
Tighten and tense all the muscles of your hips,
Thighs,
Legs,
Feet.
Hold.
Hold.
Tighten and go deeper into experiencing the tension.
Now let go completely and relax.
Observe and feel the flood of energy in your legs.
Now breathe in and as you hold your breath,
Tense the muscles of your entire body,
Your arms,
Torso,
Legs.
Hold.
Hold.
Now let go completely and relax even more.
Observe and feel the flood of energy extending to all the muscles,
Nerves,
And cells of your entire body.
Let your whole body melt into stillness.
Release any holding anywhere in your body.
Merge into this ocean of energy.
Let it flow into any holdings,
Whether physical,
Mental,
Emotional.
Let it bring you into the deepest state of balance and relaxation.
Feeling this inner awareness,
Gently bring both hands to your face.
Bring your palms to your face where there's no space between your palms and your face.
Begin to massage your eyes,
Your eyebrows,
Forehead,
Temples,
Jaws,
And shoulders.
Ears.
Neck.
And now at your own pace,
Go back to any areas that you noticed had any additional attention and holding.
Now begin to wipe your face with both palms.
Feel the tension melt away under the healing touch of your palms.
Place your fingertips on your eyelids with the entire surface of your palms touching your face.
Drop all expression from your face.
Take a deep breath and let go.
Take another deep breath and let go even more.
Now return your arms to your sides in a comfortable position away from your body.
Touch gently under your blanket and just make sure that your palms are facing up.
Making any last minute adjustments to ensure that your body is in the ultimate state of comfortable and relaxation.
Remember,
Do not fall asleep.
Throughout this entire period,
Remain relaxed and motionless,
Alert and conscious.
Stay in touch with my guidance at all times.
In Yoga Nidra,
You enter the subconscious pranic field.
Let your mind melt and merge 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 and let go.
Drop into the deepest state of tranquility,
Stillness and peace in the third eye.
Allow any outside distractions to draw you only deeper into a state of relaxation.
Now your consciousness is in direct communion throughout your energy body.
From this very relaxed,
Unified state,
Follow my guidance as we begin the Soham breath.
Begin breathing in through the nostrils and guide your breath and attention steadily from the third eye along the spine,
Ending at the base of your spine.
As you exhale,
Guide your breath and attention upwards along the length of the spine and back to your third eye.
Continue with this breath awareness.
In through the nostrils,
From the third eye,
Ending at the base of the spine.
Exhale,
Bringing your breath and attention up from the base of the spine and back to the third eye.
Remain focused on your breath awareness,
Feeling the energy follow your attention up and down the spine.
Now we will integrate this circular breath with Soham,
The I am that I am.
Now with each inhalation,
Feel the sound of So as the breath flows from the third eye to the base of the spine.
And with each exhalation,
Feel the sound of Hum flowing up the base of the spine to the third eye.
Remain completely absorbed in the subtle vibration of the internalized sound and the energy moving along the spine.
Sound breath,
Sensation,
Attention,
All in complete synchronicity.
Sense it,
Feel it,
Be it.
You are completely engaged in the sacred presence of Soham,
The I am that I am.
You are engaged,
Absorbed,
And able to completely merge into oneness and wholeness.
I am that I am,
I am that I am.
I am that I am.
I am that I am.
Soham,
Soham.
Soham,
Soham.
Soham,
Soham.
Soham,
Soham.
I am that I am.
Soham,
Soham.
Soham,
Soham.
I am that I am.
Now breathe normally and bring your attention to rest in the third eye and bathe your whole body and being in the unified experience of the Soham.
I am that I am.
Sound and breath.
Experience a deep stillness extending everywhere in your body.
You are safe.
You are secure.
You are comfortable.
Give yourself the permission to enter the deepest level of relaxation right now.
Let go.
And just when you think you've let go as far as you can,
Let go even more.
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,
Knees heavy,
Sinking deeper.
Thighs,
Hips very heavy like lead.
Abdomen,
Chest,
Back,
Gravity pulling you down deeper.
Shoulders,
Arms,
Palms very,
Very heavy.
Feel your entire head heavy like a stone.
Give your body completely and totally to the omnipresent field of gravity.
Surrender to it.
Experience your whole body heavy like a rock.
Feel your whole body sinking deeper and deeper.
Completely let go into the pool of gravity.
Sinking,
Sinking heavy like a stone.
Sinking deeper into stillness and silent awareness.
Now shift your awareness and as I name the body part of the body,
Let all the heaviness drain away.
Let your body be buoyant and light like a fluffy cloud.
Both feet limp,
Light.
Calves,
Knees empty,
Free.
Thighs,
Hips hollow,
Weightless.
Abdomen,
Chest,
Back,
Light,
Empty.
Shoulders,
Arms,
Palms floating.
Head,
Hollow,
Empty.
Feel your whole body empty,
Light,
Hollow.
Sense the emptiness of your body and the silence of your mind.
Be free of all inhibitions and boundaries of your body and mind,
Past,
Present,
And future.
Embrace the light of your spirit.
Release your energy body from your physical body.
Allow it to freely float like a cloud in the sky.
Experience being released and freed from identification with your body and mind.
Witness your physical body completely at peace,
Resting in stillness.
Recognize that you are the spirit separate from your physical body.
Experience your entire body and being freed from fear of pain,
Hurt,
And suffering.
Experience and embrace life with the freshness and newness of the beginner's mind.
Embody your spirit so completely that it accompanies you everywhere you go and you share it with everyone you meet and in everything you do.
Slowly,
Gently come back to your familiar surroundings and return back into your physical body.
As you reenter your physical body,
Remain deeply established in your connection with spirit in deep faith and trust.
Bring your forefinger and thumb together,
Establishing your physical connection with the protection and guidance of this inner presence.
This gesture will help you restore inner presence,
Peace,
And restore your objectivity in all stressful situations.
It will reconnect you to the inner guide for guidance,
Protection,
And solutions to problems you encounter in everyday life.
Now 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.
In the domain of grace,
You are witness of all that is happening around you,
But doing nothing to make it happen.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the Divine Mother.
Feel her,
Experience her,
Be her.
Hand over all fear,
Apprehension,
And anxiety about all that you want to change,
Control,
And manage in your life.
Let go of all doing.
Replace it with trust and faith in that higher power.
Let your mind melt and merge into the presence and enter the sanctuary of silence and peace.
Remain empty and free from all doing.
Feel yourself as time transcended presence right now,
Rocked in the embrace of the Divine Mother.
In the healing light of the Divine Presence,
Your intentions and affirmations are actualized and fulfilled with effortless ease.
Let my words be your words.
I am at peace with myself as I am,
And the world as it is.
I am at peace with myself as I am,
And the world as it is.
If you have self-defeating patterns or habits that you feel are holding you back,
If you want to be freed from them,
Make this your intention right now.
I am at peace with myself as I am,
And the world as it is.
Allow those words to go to the deepest levels of recognition with no hesitation.
Know that your higher self recognizes,
Honors,
And accepts this intention.
There is no need for you to do anything about it.
Bring your attention back to the center between the eyebrows and feel all the energies of your body from the meridians activated,
Purified,
And balanced.
All channels are open and the life force is flowing freely,
Healing your body,
Calming your mind,
Opening your heart,
And you feel content.
Simply experience it,
Feel it,
Be it.
Allow your entire self to respond spontaneously and effortlessly to what I now say.
My source is silent stillness.
I rest in peace.
I go to the source within that heals all conflicts and restores my health and peace of mind.
I disengage from all memory pain held in my body and in my mind.
I am at peace with myself as I am,
And the world as it is.
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.
Feel the presence of your own spirit guides surrounding you and blessing you.
Feel the presence of our beloved Babaji,
Tadeji,
And Gurudev guide,
Protect,
And bless you.
Feel their energy and their grace fill you and surround you at all times.
I am at peace with myself as I am,
And the world as it is.
Reaffirm this intention once again.
I am at peace with myself as I am,
And the world as it is.
Do not doubt it.
Do not dispute it.
If you have an area that you feel needs healing,
Whether physical,
Mental,
Or emotional,
Allow the light and love to flow into that area now and heal you.
Now gradually you can begin to move as if waking from a restful sleep.
Wiggle your fingers and your toes.
Stretching your arms and hands over your head.
Once again wiping your face gently.
When you're ready,
Bend your knees and pull them close to your chest,
Giving yourself a hug and begin to gently rock from side to side.
Take your time.
There is no hurry.
There's nowhere to go.
Nothing to do.
There's no need to be or do anything different than what you are doing right now for yourselves.
Once you finish rocking,
Turn onto your right side and curl into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
I am at peace with myself as I am and the world as it is.
And with that,
Change nothing.
Every time you find yourself in reaction,
Give yourself permission to replace that reaction with that intention.
I am at peace with myself as I am and the world as it is.
You're welcome to stay as you are or begin to gently return to a sitting position.
But keep your eyes closed and focus your attention inward.
Remain deep in this deep inner experience.
Regardless of what you consciously recognize it has or has not changed,
Know that something deep within has shifted to connect you with your intention.
I am at peace with myself as I am and the world as it is.
Become aware of your body.
Notice a deep sense of peace and contentment within you as you bring your awareness back into your body.
Notice how relaxed your body is,
How soft your breath is,
How silent your mind is,
How quiet your heartbeat is.
Be still.
Be grateful.
Know that you can easily enter this space of deep peace and contentment again and again and again.
Floating your palms together in front of your heart center,
Allowing your thumbs to rest gently against your heart.
Bringing your attention to your heart center and knowing that you carry the love and comfort of the Divine Mother within you at all times.
With that love in your heart,
Please join me with a gentle sound of Aum.
Aum.
You may gently open your eyes and Chai Bha Gautama.
