Welcome to today's Yoga Nidra practice.
Life is more powerful both mentally and physically when we lower our stress and open our hearts,
Opening it to peace and tapping into our inner wisdom.
With this opening comes an increased ability to take life as it comes with a bit more ease.
Today's intention for our practice is simple but profound and it is something that we can grow every day of our lives just as our meditation practice grows.
Today's intention is I am relaxed and at ease with all that arises as it arises.
Now let's begin our practice lying down making yourself comfortable and then taking a moment to make yourself even more comfortable.
So comfortable that enjoying complete stillness will be easy.
Close your eyes and allow the attention to move inward.
Feel your whole being begin to soften and relax.
Breathe in fully and exhale with a deep sigh.
Again inhale,
Exhale and let go even more.
Feel a sense of comfort,
Safety and peace begin to wash over you.
Bring your body into your awareness.
Recognize that your body has been a trusted vehicle.
It has allowed your expression in the world creating accomplishments and contributions to the best of its ability.
Now it is time for your body to rest deeply.
Allow yourself to receive the following intention.
Let your whole body listen to it.
I am relaxed and at ease with all that arises as it arises.
Now moving your attention to your body,
If bringing any type of tension into your body bothers you in any way or your health,
Feel free to just continue to just breathe naturally as you listen to what I say,
Just bringing your awareness to what I am saying.
It is important throughout the meditation that you continue to breathe normally.
Begin to tighten and tense the entire body.
As you inhale,
Tense the arms,
Hands,
Shoulders,
Feet,
Legs,
Face.
Holding the breath in,
Tighten,
Tighten.
Now completely relax.
Completely let go.
On your next exhalation,
Let go even more.
We'll repeat that again.
As you inhale,
Begin to tighten your arms,
Hands,
Shoulders,
Legs,
Your face.
You can scrunch your face up,
Tighten,
Tighten even more.
Hold the breath a little bit.
No pressure,
Just holding gently,
Holding,
Holding,
And let go.
Let go even more.
Feel the effect.
Surrender to that wave of heaviness permeating the body.
Drop into it.
All excess tension and holding carried out with each exhaling breath.
Allow the commentary of the mind to dissolve into sensation.
Feel your outward attention moving inward.
Release any struggle,
Any effort to make anything happen.
Enter into a complete state of non-doing.
As we enter this 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 possible.
If you'd like to make any adjustments right now or cover yourself or place an eye pillow over your eyes,
Feel free to do so.
Simply allow your entire body to respond to what I say directly and non-mentally.
Allow all thought,
All effort to dissolve into the vast spaciousness of being.
Become aware of your inhalations and exhalations.
Without any struggle or effort,
Allow your inhalations to be a bit more full,
Your exhalations a bit more complete.
Allow your attention to rest on the experience of steady,
Unbroken breath.
Now,
Draw the breath into your lower belly and fill your lungs from bottom to top as if filling a glass of water.
As you breathe out,
Empty the lungs from top to bottom.
Inhale bottom to top.
Exhale top to bottom.
Stay present to the wave-like motion of your abdomen and chest as you breathe in and out.
Allow a sense of peace and well-being to wash over you with each progressive inhalation and exhalation.
Let this feeling expand to include every part of your body.
Inhale as if your whole body is inhaling and exhale as if your whole body is exhaling.
Inhale and take in new energy.
Exhale,
Let go of all tension,
Worries,
And anxieties.
Let go.
Release any struggle,
Any effort to make anything happen.
Now,
Breathe normally and be still.
Let the breath breathe itself,
The mind completely suspended in the dimensions of silence.
Do absolutely nothing from now on.
Release any effort to make anything happen.
Settle into the silent spaciousness of being.
Relax with ease.
Give yourself the permission to enter into the deepest level of relaxation right now.
Let go.
Open,
Empty of all doing,
All past,
All future.
Thoughts arising,
Thoughts dissolving,
Coming and going without preference or pull towards any one thought.
Rest back as the capacity that you are.
Allow all things to be.
Know that releases,
Shifts,
And changes that need to take place are happening independent of your doing.
Allow yourself to receive the following intention.
Let your whole body listen to what I say.
I am relaxed and at ease with all that arises as it arises.
I am relaxed and at ease with all that arises as it arises.
I am relaxed and at ease with all that arises as it arises.
Recognize at this time that you have made a major shift in perspective.
This shift will enable you to interact with yourself and your world in a new way.
The more often you connect with this new perspective,
The more empowered you are to become,
Shape,
And create your own life.
You are the creator of your experience of life.
Slowly feel yourself beginning to rise to the surface of awareness.
Notice the rising and falling of your breath.
No effort or control on your part.
Slowly begin to come back to the awareness of your physical body.
Feel the sensation of your body lying on the floor,
The quality of the air as it touches your skin.
When you feel the impulse,
Begin to move and stretch your body as if awakening from a restful sleep.
If the impulse is to remain still,
Do so.
When you are ready,
Gently roll onto your right side or whichever side is most comfortable for you,
Keeping your eyes closed.
Allow yourself to receive the following intention.
I am relaxed and at ease with all that arises as it arises.
Slowly use the strength of your arms and bring yourself up into a comfortable seated position with the eyes closed.
Notice how your attention automatically and effortlessly is held in meditation.
Rest in stillness.
Thank you for joining me in this ancient practice of yoga nidra.
Namaste.
