Yoga Nidra 61 Points (no music)

Welcome to Yoga Nidra.

This entire session may be completed while laying down.

In order to optimize comfort and relaxation,

It is recommended that it is performed with a yoga mat on the floor,

Slight support underneath the bends of the knees,

And a little cushion underneath the head.

After we have set up and we are lying on our backs,

We may begin.

Closing the eyes now and allowing your attention to move inward,

Feel your whole being beginning to soften and relax.

Breathe in fully and exhale with a deep sigh.

Breathe in and exhale.

Again,

Inhaling and letting go even more.

Exhale.

Feeling a sense of comfort and safety and peace begin to wash over the entire body.

Continuing with a few light breaths,

Inhaling and exhaling at your own pace.

We are going to begin a technique of breath retention.

Now follow my guidance as we take in three deep breaths.

Ready?

Let's inhale together.

Hold the breath in,

Close off the throat.

When prompted by the inner urge of the body,

Release the breath,

Slow and steady.

Deep seated tensions leaving your body with the breath.

Moving into the second breath now,

Inhaling.

Hold the breath in,

Closing off the throat,

Allowing tension to build,

Holding a bit longer without struggle.

Relax the face,

Shoulders,

And arms as you hold.

When prompted,

Release fully,

Expelling from the body whatever is no longer needed.

Enter a deep state of relaxed awareness.

The third breath now.

We're inhaling together again.

Holding the breath in,

Closing off the throat,

Holding even longer but without strain.

Remain the neutral observer.

When prompted,

Release the breath,

Slow and steady,

Letting it go until there is nothing left.

Until you are completely empty.

Open.

Breathe normally.

Allow the breath to rise and fall in its own rhythm.

The breath becoming progressively quieter until it is almost impossible to detect.

As we begin to enter this next phase of Yoga Nidra,

If you need to make any final adjustments,

Do so and do so mindfully.

Resolve to remain awake,

Staying in touch with the sound of my voice.

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.

Enter into a state of complete non-doing.

Allow your attention to float freely throughout your experience.

If your eyes are not already closed,

Closing them,

Notice how it may gravitate your attention to your thoughts,

Move to sensation or rest on your own breath.

Make no effort to interfere with or control the attention.

Simply watch as it spontaneously and effortlessly moves among the various experiences present in each moment.

Now bring your awareness to the breath.

Become aware of your natural breathing pattern,

Trying not to control or change it.

Just watch and observe the movement.

You may find that the breath is fast,

Maybe slow,

Possibly shallow or deep.

Whatever is taking place,

Relax and witness the breath as it is.

Remain connected to every breath in,

Every breath out.

If any thoughts come into your mind,

Just let them go and come back to awareness of the breath.

Belly is rising as you inhale,

Belly is falling as you exhale.

Now feel that the breath is becoming very quiet,

Very still,

Almost non-existent.

Becoming more relaxed and peaceful with each breath.

Internal organs all letting go of their tensions.

Muscle softening,

Melting,

Feeling good in every way.

Feel yourself overcome with a deep sense of peace.

Allow it to pervade all aspects of being.

Do absolutely nothing from now on.

Don't release any effort to make anything happen.

Feel yourself overcome with a deep sense of peace.

Settle into the silent spaciousness of being.

Allow yourself to respond directly and non-mentally as we move awareness through different parts of our body.

Allow our intention to move without effort or strain,

Optimizing the flow and release of our energy blockages.

Moving our awareness now to the brow center.

Pit of the throat.

Right shoulder.

Right elbow.

Wrist.

Thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Wrist.

Elbow.

Right shoulder.

Pit of the throat.

Left shoulder.

Left elbow.

Wrist.

Thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Wrist.

Left elbow.

Left shoulder.

Pit of the throat.

Middle of the chest.

Right side of the chest.

Middle of the chest.

Left side of the chest.

Middle of the chest.

Solar plexus.

Lower abdomen.

Middle of the pubic bone.

Right hip.

Right knee.

Right ankle.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Angle.

Left hip.

Middle of the pubic bone.

Hip.

Left knee.

Angle.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Angle.

Knee.

Hip.

Middle of the pubic bone.

Lower abdomen.

Solar plexus.

Middle of the chest.

Pit of the throat.

Now bring your attention to the third eye and disappear into vast silent spaciousness.

Thoughts.

Thoughts.

And dissipating within that sky like field of awareness.

Real East energies balancing,

Integrating,

And restoring.

Real East energies balancing,

Integrating,

And restoring.

Real East energies balancing,

Integrating,

And restoring.

Give yourself permission to enter into the deepest level of relaxation right now.

Let go.

Dissolve and disappear into this stillness.

Thoughts rising and dissolving.

Coming and going without preference or pull towards any one thought.

Energy of sensation gathering,

Forming,

And dissipating.

Rest back as the capacity that you are allowing all things to be.

Know that releases,

Shifts,

And changes that need to take place are happening independent of your doing.

If there is a life situation or a relationship that needs resolution at this time,

Allow your attention to go there.

If there is no situation,

Allow your awareness to rest naturally and calmly in spaciousness.

Surrounding the situation,

Relationship,

Or yourself with light and awareness.

Allow yourself to open to this situation in a new way.

Recognize at this time that you have made major shifts in perspective.

This shift will enable you to interact with yourself and with the world in a new way.

The more often you connect with this new perspective,

The more empowered you become to shape and create your own life.

You are the creator of your life experience.

Slowly feel yourself beginning to rise to the surface of awareness.

Noticing the rising and falling of your breath.

No effort or control on your part.

Slowly begin to come back to awareness of your physical body.

Feel the sensation of your body lying on the floor.

The equality and calm of the body,

The mind,

And the sensation.

Feeling the air as it touches your skin.

When you feel the impulse to begin to move and stretch,

Allow the body to awaken naturally.

Moving in small ways,

Stretching the fingers and the toes.

If the impulse is to remain still,

Then do so.

When you are ready,

Gently roll onto your right side.

Slowly use the strength of the arms to bring yourself up to a comfortable seated position with the eyes closed.

Notice your attention is automatically and effortlessly held in meditation.

Rest in the stillness.

Thank you for joining me for Yoga Nidra.

Blessings.