Yoga Nidra To Find Your Inner Safety

Start by gently rubbing your palms together to create some heat.

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,

Fingers working from the eyebrows up to the airline,

Moving out to the temples,

Circling the fingers at the temples,

Moving down to the joint of the jaw,

Along the jawline to the chin.

Massage around 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,

Maybe even a gentle pull of the earlobes,

The tension and holding melt away.

Squeeze the back of the neck,

Maybe even the shoulders.

Now place the entire surface of the palms on the face,

Your tips on the eyelids.

Drop all expression from the face.

Now take a deep breath in and let it go.

Take another deep breath in and let it go even more.

Now you can release your arms by your side,

Keeping your eyes closed,

Quiet your mind.

Be still.

Let go of all thoughts,

Worry and tension.

Give yourself fully to higher power.

Relax.

Trust and let go.

Breathe in fully and exhale with a deep sigh.

And again,

Breathe in fully and exhale,

Let go even more.

Feel a deep sense of contentment and peace beginning to wash over you.

Now allow yourself to receive the following intention as I repeat it,

But you hold by you listen to what I say.

I am safe to be me around others.

Allow yourself descending down into the stillness beneath the mind.

Feel what is present without labels or comments.

Feeling more,

Thinking less.

Use any struggle to make anything happen.

As we enter this next phase of vegan 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're able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

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.

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.

Be relaxed.

Drop into the deepest state of tranquility,

Stillness and peace in the third eye.

Allow your consciousness 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 are feeling 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.

Redirect your full attention to your breath.

Make 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.

The flow of your breath is 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,

Feel every nerve and cell 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.

See your body and mind and enter deeper levels of stillness and silence.

Now breathe normally and 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.

With all the tension simply melt,

Drain away and dissolve the expanding energy field.

Drop into that silent space where all doing stops.

Now follow my guidance as we move our attention through different parts of the body.

Let the penetrating power of consciousness instantly dissolve any blockages and holdings as you move through different areas of the body.

As I guide you from point to point,

Remain in non-doing silent awareness.

Resolve to yourself that you will stay alert and awake.

Now bring your undivided attention to your third eye,

Pit of the throat,

Right shoulder,

Right elbow,

Right wrist,

Right thumb,

Right index finger,

Right middle finger,

Right ring finger and right pinky finger.

Right leg to your right wrist,

Your right elbow,

Right shoulder,

Pit of the throat,

Left shoulder,

Left elbow,

Left wrist,

Left thumb,

Left index finger,

Left middle finger,

Left ring finger,

And left pinky finger.

Left wrist,

Left elbow,

Left shoulder,

Pit of the throat,

Middle of the chest,

Right nipple,

Middle of the chest,

Left nipple,

Middle of the chest,

Navel center,

Middle of the pubic bone,

Right hip,

Right knee,

Right ankle,

Right big toe,

Right second toe,

Right third toe,

Right fourth toe,

Right pancreas,

Right ankle,

Right knee,

Right hip,

Right hip,

Middle of the pubic bone,

Left hip,

Left knee,

Left ankle,

Left big toe,

Left hip,

Left second toe,

Left third toe,

Left fourth toe,

Left pinky toe,

Left ankle,

Left knee,

Left hip,

Middle of the pubic bone,

Navel center,

Middle of the chest,

Pit of the throat,

And back to the third eye.

Observe the vast stillness and silence.

Listening in this vastness,

Allow whatever comes into your field of awareness to be present without comment or judgment.

Witness it as it floats by like clouds in the sky.

Bring your attention to your third eye again and drop into the deepest level of relaxation.

Here,

There is nothing to do or achieve.

You have entered the domain of grace.

You're a witness of all that is happening but doing nothing to make it happen.

All that can never be done by your doing can only happen in the non-doing presence of your being.

Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.

Feel it,

Experience it,

Be it.

Hand over all fear,

Apprehension,

And anxiety about all that you want to change,

Control,

And manage.

Let go of all doing.

Let your mind merge and melt into the presence and enter as a sanctuary of silence.

Remain empty and free from all doing.

Feel yourself as time transcendent presence right now.

Let go of all,

Let go of all,

Let go of all.

Here,

Your intention and your affirmations are actualized and fulfilled with effortless ease.

Now allow yourself to receive the following intention as I repeat it.

Feel every cell of your body receiving these words.

I am safe to be me around others.

I am safe to be me around others.

I am safe to be me around others.

Allow this intention to go through 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 is being acted upon by your higher power of the source within you.

There's no need for you to do anything about it.

Bring your attention back to your third eye and feel all the energies of your body from all meridians activated,

Purified,

And 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 not in danger.

I don't need to protect myself anymore.

My home and my body are safe.

I disengage from all memory pain held in my body and mind.

At this sacred moment,

Your whole being is made a major paradigm shift.

Establish yourself in total trust and faith that remains free from any need to be in control.

Feel totally unburdened and free to move in life with effortless ease.

Feel the presence of your higher self guide,

Protect,

And bless you.

Feel energy and grace fill you and surround you at all times.

Do not hesitate,

Doubt,

Or dispute it.

Let it come naturally.

Now you have prepared a base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.

You are the emissary of light and love.

Carry it everywhere you go and to everyone you meet.

Now begin to become aware of the rising and falling of the breath.

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

Notice the body resting on the floor,

The quality of the air as it touches the skin.

Slowly you can move as if you are waking from a restful sleep.

You can feel the breath in your knees and pull them closer to your chest.

Maybe gently rock sideways.

Take your time.

Do not hurry.

And just turn onto your right side and curl into a feel position.

Feel the safety,

Comfort,

And protection of your own body.

Turn your intention into your awareness again.

I am safe to be me around others.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Now you can gradually move and begin to sit up with your eyes closed.

Continue to stay deep,

This deep inner experience.

Regardless of what you consciously recognize that has or has not changed,

Know that something deep within has shifted to connect you with your intention.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring your attention back to the body.

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Now you may gradually open your eyes.